Back Ache and Spine problem

 Spine and back problems are now common from 40plus age:

First home Treatment  for lumbar (back and sciatica type pain, generally on one side ) which can be due to muscle sprain nerve compression under hip, or neuro-pathy caused by temporary problems of nerves or degeneration of discs in spine both at cervical or lumbar region

1. Stop all activities except normal walk and work. For 10-14 days . Take rest. Avoid long time standing also ।

 2. Sleep on semi hard surface, on sides or prone (face down ). Get up from bed sideways and with hand support 

 3. Take pain killer not more than 3 times a day if needed

4. Do sona belt or hot water fomentation on the side one feels pain in hip/ back region or thigh and calf region as case may be 

5 Change postures. Sit straight with gentle back support on chair. Avoid sprawling on bed (most dangerous) by taking support of back board or wall .Learn to sit straight.

TV watching in bed is one big reason।

6 Dont bend forward or sit on floor

7 Dont lift more than 10 kg weight . That too only when urgent।

8 Do bhujanga asan 3 times a day for 7 minutes each ; Standing position - back stretch near a wall while raising hands straight over your head and trying to reach ceiling by hands . Do at least 30 times a day .                 9. If nothing happens in 21 days by this, then meet a traditional physiotherapist. I have seen senior doctors visiting them for self treatment.

Alopathy has no treatment for such problems except intervention surgically in extreme cases. Rest all is wastage of time money and harming body by radiations. Take calcium and vitamin D supplement. Drink 2.5 to 3 litres water daily with  2 lemons। Osteoporosis is common in women after 50 years of age  and after 55 years in men . No such person will have normal text book MRI .Habits, posture and good diet for bones health is must to avoid middle and old age skeletal problems . Can take B12 tablets 1000, for 30 days .Not beyond this, if you have current problem।

Walk for 15 minutes daily but not fast (3 to 4 km per hour)