Extension Dominant Back Pain

Anthropometry, Spinal ROM, Back extension muscle.

Root cause of disease

It is often caused by standing for too long, accompanied by symptoms like leg pain, numbness, tingling, or pain after high impact activities. You may reduce the pain by easing the pressure off the spine.

Symptoms

• Pain after standing for long periods
• Temporary relief from sitting or bending
• Range of motion is typically stable and does not change in short periods of time
• The back may be stiff, but it is always stiff in the same way
• Pain after high impact activities (running or gymnastics movements)
• Usually includes localized spinal pain
• May include leg pain, tingling, or even numbness in severe cases

Causes

• Lumbar disc herniations, with or without radicular pain and radiculopathy
• Spondylolysis and progression onto pars interarticularis defects and spondylolisthesis
• Zygapophyseal (facet) joint pain
• Facet joint fracture
• Kissing Spine or Baastrup’s disease

Home Remedies to treat Extension Dominant Back Pain

Remedy-1: Turmeric milk

Materials: Milk, Turmeric, Black pepper

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.

An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk, can be helpful.

Procedure:

1. Heat 1 cup milk in a saucepan on a low to medium heat.
2. Simmer the milk for 2 to 3 minutes or until it boils on low to medium heat. Once the milk begins to boil, turn off the heat.
3. Pour the hot milk in a glass or mug.
4. Add ¼ teaspoon turmeric powder (haldi) and a pinch of black pepper powder. Black pepper helps in the absorption of curcumin from the ground turmeric.
5. Stir well to mix. Serve Turmeric Milk or Golden Milk hot or warm. It is best to drink the milk this way.
6. Don’t let it cool completely, but also no need to burn the tongue. So, drink the Turmeric Milk warm or at whatever temperature suits you.

Product Link: Turmeric

Remedy-2: Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents. Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced. Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Procedure:

1. Add the cherries (cleaned and pits removed) to a blender. About 15 is good if you’re just making a glass for yourself.
2. Add the sugar, as desired, and blend.
3. Add water, as needed.
4. Filter the juice with a strainer.

Product Link: Tart Cherry Juice

Remedy-3: Ginger-green tea

You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.

Procedure:

1. Thinly slice your fresh ginger. You don’t need to peel it first, but do rinse it and scrub off any visible dirt. Plan on using about a one-inch piece of ginger per cup of tea.
2. In a saucepan, combine the ginger with fresh water.
3. Bring the mixture to a boil over high heat. Reduce the heat as necessary to maintain a gentle simmer.
4. Simmer for five minutes
5. Usually, it’s pungent enough for five minutes.
6. Pour the tea through a fine sieve to catch all of the ginger.

Product Link: Ginger Green Tea

Other Remedies

Betel Leaves

The polyphenols in betel leaves help in alleviating pain and the anti-inflammatory compounds help in treating inflammation. The coolant properties and analgesic compounds in betel leaves provide a temporary relief. Wrap warm betel leaves and use it as a compress to soothe a backache or you can add some betel juice to coconut oil and use it for massaging the area of the back where it hurts.

Holy Basil

Holy basil reduces inflammation and relaxes tense back muscles to relieve soreness. Take a few basil leaves and boil them in a cup of water until it reduces to half its volume and thickens. Remove from heat and allow it to cool. Add some salt for taste and drink this tea twice a day for pain relief.

Ice Pack

Applying an Ice Pack is one of the most natural remedies available for pain relief. This is extremely effective since it helps reduce inflammation. The ice-packs could be the re-usable store-bought ones or it can be home made by placing Ice in a plastic bag or a towel. Avoid applying Ice directly on the skin since it may cause skin burn.

Garlic

Rasonam or garlic acts on the digestive, reproductive, nervous, respiratory, circulatory and digestive systems. It clears ama, rejuvenates nerves and bone tissue, and relieves pain, inflammation and swelling. Therefore, it can be used in the treatment of back pain. Besides, this herb also treats cough, flu, heart disease, hypertension and asthma.

It can be used in the form of juice, infusion, powder and medicated oil.

Preventions

• Remain active throughout (i.e., walking, swimming, tai chi)
• Schedule periods of activity with short periods of rest
• Hurt does not equal harm
• Best posture is a changing posture