Back Pain Relief: All Home Remedies Approved By Science

Having back pain is very common. The pain usually occurs in the lower back, i.e. in the lumbar spine, but some also get a sore throat. For the most part, the pain disappears by itself, but sometimes you may need some form of treatment. The most common type of back pain is pain in the lower back, called the lumbar spine. But you may also get upper back pain, in what is called the backbone.

Back pain causes

There are many reasons that you may have pain and ache in your back, for example, bad posture, sedentary or monotonous posture, unknown changes, herniated disks. Some workplaces can cause back pain. Thus, there is a connection between pain in the back working on shaking and vibrating surfaces for a long time, a sedentary job, lifting weights with a non-physiological bend of the back, and many more.

Many studies have been conducted on work with other types of body postures and back pain, but the results are not clear. Back pain is common at all ages, even in people who do not have a job that entails lifting heavy.

Sometimes, but it’s unusual, back pain can be due to these diseases that you can get in the back:

  • Vertebral compression. Osteoporosis, osteoporosis, can cause the cartoons to collapse. It can cause severe pain that usually decreases after some time.
  • Spinal stenosis means that the spinal canal has become narrower, which causes pressure on the nervous tissue. Typical disorders are pain in the buttocks, thighs or dads as you walk, jump or walk in stairs. The reason is usually age changes around the vertebrae.
  • Spondylolysis is a change that is sometimes seen in X-rays. This means taking a bit in the elbows surrounding the spinal canal.
  • Bechterews disease is a rheumatic disease that causes inflammation, especially muscular attachment and joints, for example in the spine. The disease often begins with a sneaky ache in the lower back or in the buttocks and stiffness in the back, often in the mornings.
  • Forestier’s disease or DISH (Diffuse idiopathic skeletal hyperostosis), which is a rheumatic disease in which the most common symptoms are pain and stiffness in the back. Some have arthritis, especially in elbow joints, shoulders, hips, knees and ankles.
  • Spondylit and diskit. Spondylitis is an infection in a kota and discitis is a bacterial infection in a disc. Symptoms are severe pain in the back, fever, feeling sick and any weight loss. Both diseases are very rare.
  • Cancer diseases can cause metastases in the spine. For men, for example, prostate cancer is a common cause of skeletal metastases, in women it is breast cancer.

Lower back pain (lumbar back pain)

There are different types of pain in the lower back:

Pain in the lumbar nerve, lumbago, often begins with weak, progressively increasing pain and a feeling of fatigue. The pain usually increases when the back is loaded. Lumbago is often called ‘common back pain’.

Acute spine lumbago often occurs suddenly, for example in the case of a lift or a sidewalk. You feel pain and a latch in the back with cramps in the back muscles. The pain can be cutting, chopping or mulling. In some cases it may appear that the back is running off.

Pain in the lumbar nerve with leg pain, lumbago sciatica, means that you have pain in the lumbar spine and also feel a radiating pain in a leg down to the foot. Lumbago sciatica can consist of pain only, but sometimes you may also get less power in some of the leg muscles and the feel of the leg may also be affected. Ischias means there is an irritation or inflammation of the sciatic nerve. You can also have sciatica without back pain..

Upper back pain (cervical back pain)

Pain in the back of the chest usually occurs between the shoulder blades.

The most common thing is that the pain comes from tension in the muscles, but it can also come from the skeleton. Sometimes pain in the lumbar spine may also come from the lungs or the heart, for example in heart attacks, blood vessel cramps or a blood clot in the lung.

You my also experience pain in the back of the muscles or skeletal back.

Pain in the back of the chest that comes from muscles and skeletons is often characterized by the following symptoms:

  • The pain radiates from the back to the chest
  • You get sharp and cramped pains in your chest, often on the side
  • The pain gets worse when you touch your arms, neck or deep inhalation
  • The pain varies depending on your body position.

Pain in the upper back may occur also due to disease of the heart and lungs.

Pain in the upper back that comes from the heart and lungs is often characterized by the following:

  • The pain are strong and pressing, often like a band around the chest
  • The pain can radiate up to the neck and into the arm, usually on the left side but also on the right
  • The pain is exacerbated by physical exertion that requires the heart to work harder, such as when jumping or walking, while decreasing at rest
  • You get breathing difficulties
  • You get breathless, pale and sweaty
  • You get high heart rate

Other practical advice to remedy back pain at home

Stay physically active

Your body has systems that can cause you to get less pain, including playing the so-called endorphins role. Endorphins are the body’s own morphine-like substance. If you keep moving, the endorphins increase, while rest and immobility decreases them.

The main advice for temporary back pain is to continue to live as usual even if it hurts. Rest can quite quickly cause the muscles to become weaker and function worse. It takes longer for back pain to go over if you lie more in bed than usual. There are several different exercises specifically intended for occasional sudden back pain. However, there are no scientific evidence that those exercises are better than if you are just moving as usual.

To maximize the effects obtained through following our tips, please check out this amazingly beneficial workout routine that will make your back stronger within a couple of weeks:

  • Avoid heavy lifting and turning laterally
  • You should not lift or carry heavy when you have a back pain. If you’re going to lift, keep in mind
  • To keep what you are lifting close to the body
  • To bend in the legs instead of the back
  • To avoid turning the back sideways.

A pillow under the lap can relieve back pain

It may be nice to lie down and rest with a pillow under the heel and legs laid on a stool. Even when sitting, it may be nice to have a supporting piece, such as a rolled towel or pillow. Avoid sitting in low sofas and chairs. If you are having difficulty getting yourself out of bed, it is often easier if you first roll over on the side. Then you swing your legs over the bedside to finally get up by pushing away with your hands in front of you. It’s usually better to stand or lie than to sit.

The working environment can affect back pain

Try to become aware of your standing and sitting in your workplace. Perhaps you need to make some changes so that your back is relieved more. For example, if you have a sitting job, a stump-padded or a height-adjustable table makes it easier to handle the work. Also, keep in mind that it is good to have insufficient soles if you walk heavily on hard surfaces. It is also important to review other parts of the work environment such as well-being and stress. How you enjoy your work affects the risk of back pain.

Prevent pain-induced depression

The pain can affect your physical and mental performance, and also sleep and sex life. It can, in turn, affect how you feel in general and create depression and hopelessness. Relationship with relatives and coworkers can be affected. Partly because of the deterioration of the ability to cope with work at home and at work, and partly because of the mental impairment of the pain itself. The pain can also raise thoughts that there is something seriously wrong. The pain becomes more difficult to bear. If this happens to you, do not hesitate to seek therapy to improve your general quality of life.

Back pain prevention

Nighttime rest is one of the main factors that predisposes the individual to back pain. During the night, the vertebral muscles contract with stiffening. A decrease in elasticity is also accompanied by a lower vascularization which in turn translates into a reduced supply of oxygen to the tissues. As with the burst engine, our body needs the right amount of oxygen to work best. It may happen that on awakening you are struggling to get started and this will cause typical pain spread throughout the lumbar region.

In many cases it takes just a few minutes and a hot shower to replenish the muscle fibers with their natural elasticity. In less fortunate cases, the simple gesture of bending to pick up a sock can instead cause heavy muscular contractures such as the fearsome low back pain (LBP).

Physiological stiffening during sleep is more related to biomechanical issues induced by the occupied position than the type of mattress used. However, the choice of networks is still important, which must be fairly rigid and of good quality. Instead, the importance of the mattress is less important, depending on the individual characteristics (height and weight).

To prevent back pain and to promote night-time sleep, the mattress and mattress complex will have to be compact, too rigid and too tender. Rotating the mattress periodically prevents small slopes from forming at the points where the weight of the body creates the greatest pressure.

There is no ideal resting place to prevent back pain. It needs to be tailored to the individual’s physical characteristics and preferences. To relieve pain and promote nighttime rest, it may be useful to place a cushion under the belly, under the back or under the head.

Backache can also be caused by overweight. Even more important is the distribution of body fat. Think of those middle-aged gentlemen, for example, with a massive fat mass concentrated in the lower abdomen to form that big and characteristic bacon. In addition to significantly elevating the risk of developing cardiovascular disease, this type of obesity is a major stress on the back. A little as it happens to the pregnant women, the spine and associated muscles are forced to overcome excess body weight during movements. As we all know, these stresses have a negative impact on the health of the back and, if they are repeated for long periods of time, they become the cause of lumbar pain.

Back pain can also result from excessive physical and / or psychological stress. Concerns, anxiety, and other issues affecting the psychological and social sphere may increase normal muscle tone thanks to a reflexive nervous mechanism. This excessive tension, which in the long run translates into a permanent muscular contracture, is the cause of low back pain. So try to reduce as much stress as possible, perhaps by adopting appropriate relaxation techniques.

To prevent and alleviate these microtraums the seat must be adjusted so that it is close enough to the steering wheel. In this way the arms will be slightly bent and the hands will hold the steering wheel at the top indicating 10 and 10 as if they were two hands of a watch. At the same time the pelvis and the lumbar region must be fully in contact with the backrest; but the legs should be kept slightly sloping. It is also important to adjust the headrest to the right height in order to protect against the whiplash in case of tamponing. Those who drive many hours a day and suffer from back pain can be relieved by the use of a special lumbar support.

Smoking slows down healing from back pain. This is definitely a matter of many underrated but of fundamental importance. Smoking causes an increase in toxins and respiratory problems by reducing oxygen supply to the various tissues, including those that stabilize the spine. Cigarettes can also cause back pain.

Back pain home remedies

Remember that any home cure for back pain should be approved by a healthcare provider, and only after a diagnosis is established. A physiotherapist or chiropractor can do an investigation and analysis of your symptoms and help you find the causes of your pain. You can also get manual treatment, i.e. treatment done with your hands. But the most important part of the treatment is exercise and physical activity. A physiotherapist or chiropractor try out an exercise program that is tailored to you. You can also get help getting started. Then you can continue the exercise program on your own. Those work best in combination with other natural remedies and measures you take at home to treat the back pain.

The spinal column is made up of vertebrae placed on top of each other. Between the cobs are slices of cartilage called discs. The disks act as shock absorbers and contribute to a certain mobility between the kits. On both sides of the paws there is facet joints. They connect the spine’s vertebra to each other and also contribute to stability and mobility. Between those there are tight ties of connective tissue and short muscles along the spine. Outside the short muscles there are further, longer and larger muscles.

The pain often depends on changes in the disks and facet jjoints. In most cases, pain in the lumbar spine comes from the disks and facet joints. For example, age changes in the disks and facet joints can be worn or inflamed. The back pain can also come from muscles and ligaments. Sedentary work also provokes fatigue in the back muscles.

The backache can cause tension and muscle cramps. When the pain feels in the back, you get through the reflexes an increased tension in the muscles around the area that hurts. This tension, or muscle spasm, can in itself make it even more painful. You can have such a strong muscle cramp that your back looks worn out. When the pain makes it difficult to walk, sit or lie. The pain and cramps usually last for a few days, up to a week.

Essential oils

In the case of back pain, you can use aromatherapy. The essential oils of camphor and citronella have warming properties and help to soothe muscle aches and improve their efficiency. Here is the recipe for disinfecting lymphatic pain: dilute in half a liter of hot water 4 drops of essential oil of Roman chamomile, 5 drops of rosemary oil, 5 lavender oil and wrap the morning and evening, holding the pack on your back until it cools down.

Clay against back pain

If the pain is localized in the lumbosacral area, a cataplasm of green ventilated clay may be useful, mixed with water to obtain an easily spreadable mud. Cover with two cotton wool and one wool. Let it work for a couple of hours and repeat 2 or 3 times a day until the clinical picture improves.

Devil’s claw

Devil’s claw is useful for relieving back pain, and can be taken as a dry extract in gastroresistent tablets at a dose of 1 tablet of 1.5 g, 3 times a day, after meals.

Elder flowers

Infusing elder flower has major benefits in case of back pain. Pour one liter of boiling water on 4 tablespoons of elderberry flowers, cover for 15 minutes and filter. Drink one cup per hour.

Arnica, the main player among back pain remedies

Particularly important for its anti-inflammatory and pain-relief properties, arnica cream is very much loved and used by athletes who often experience problems with muscles and joints or suffer trauma due to their activities, including back traumas.

The properties of arnica are mainly anti-pain, anti-inflammatory and improve circulation. For this arnica based products are used to counter traumas, bumps and hematomas. Arnica is in effect a natural painkiller. Its analgesic power is effective against traumas such as bruises and distortions but also muscle cramps and contractures. It not only reduces the pain, but also helps to make the bruises and edema disappear before it.

quick fact:
Confirmed by the most modern scientific researches, the anti-inflammatory properties of this plant are mainly due to certain substances, such as flavonoids that act to modulate the inflammatory process, helping to reduce it. Arnica montana also acts as a beneficial effect on circulation, this plant stimulates both blood and lymphatic circulation.

The easiest and easiest way to use this plant is to use the arnica gel that is commonly found in all pharmacies and herbalists. There are also equally functional but less sticky versions like cream in the arena. In the composition this plant may be alone or associated with other anti-inflammatory remedies, such as devil’s claw. Arnica gel and other spreads based on this plant should be applied with some regularity several times a day on the sore areas to achieve a certain result. Better choose creams with as much active ingredient as possible, find it expressed as a percentage on the packaging. In doubt, ask an expert. Alternatively, you can purchase the liquid version of montana arnica, that is, the mother liquor dye, to be diluted in water before each use and never to be used for internal use. There is also the perfect arnica oil to make anti-inflammatory and painkillers for muscles and joints. You can also prepare your own home from the flowers of this plant that you can pick up in the mountains during the summer or buy dried preparations of arnica at herbalist’s.

If your back pain is caused by muscular tearing, hematoma, or other slight bruising or wounds, mountain arnica can be of great help. It is advisable to spread arnica gel 2/3 times daily to achieve a good pain relief. It will improve circulation and reduce inflammation, since arnica is particularly rich in active anti-inflammatory agents that stimulate circulation. For this purpose it may be suggested to have a massage on the affected areas using arnica up to several times a day.

Arnica is a plant that you should never miss at home, useful in case of bruising, trauma, edema and more. Discover how to use arnica gel and other Arnica Montana products. It is difficult to know arnica, a plant considered to be the most effective phytotherapeutic remedy in case of trauma or small scalding and is also good for children who often fall or They take bribes. The Arnica is therefore a precious natural solution that is useful to always be within reach to take advantage of its potential every time it is needed.


With the position of the Mountain (Tadasana) you can see how different the body attitude is in the body. Yoga can help resume a corny posture, that is, resume a healthy, flexible, robust dorsal spine with open and stable thorax and chest, and with the lower body aligned perfectly with the upper one. The fact that body and mind are based on the rhythm of the breath facilitates the familiarization process with each vertebrae.

Some positions are designed to compensate for the tendency to lordosis (accentuated lumbar curve) and therefore strengthen the abdominal muscles and stimulate the roundabout excursion of the pelvis. For a good function of the respiratory organs, the chest, the dorsal region and the diaphragm must facilitate the expansion and contraction of the bust.

Positions such as Karnapidasana (knee position in the ears) stretch the muscles of the back and the spine, but we always recommend getting graduated with the help of a qualified teacher.

Massage for back pain

Back massage is undoubtedly one of the most popular types of massage. And it is often underestimated. In fact, back massage is not limited to this, but involves the whole body, with the intent to deconstruct any muscle that interests the cervical, dorsal, lumbar and sacral areas.

In the more classic version of the back massage, the masseur uses specific creams or oils, performing the massage with you own hands. In other types of back massage, elbows are provided, but in spite of all the back massage does not use tools or particular objects. There are no particular contraindications.

All massage schools include back treatment: Shiatsu, Ayurvedic massage, Tui Na, Thai massage, and so on. We will give you some advice on how to massage your back.


Start from the back of the neck and head back, gently massage in a rotating direction using three fingers. Once you have reached your shoulder, grasp them with your hands. Increase energy on the shoulders and on the top of the back. Then, put the palm of your hand on the scapula and rub it back and forth, as if to make them vibrate. Then slide your hands down the back, up to your thighs. Then climb up and ‘wrap’ everything up.

There are other techniques. One of these is petrissage. It consists in grasping your skin, forming a fold and pushing it forward with your thumb. Movement is performed from the spine outwards.

You can also perform asynchronous movements of the hands in a rotating direction in different directions, but it is advisable to rely on an expert massage therapist.

Back pain in pregnancy

The weight of the body increases and the back pain in pregnancy as well. Sometimes it may even occur in early gestation periods or only in the last quarter, but in general hardly any pregnant woman does not suffer from back pain. Back pain in pregnancy usually occurs in the third trimester due to the position of the uterus in these particular stages of gestation. As the baby’s weight increases, some women cannot even walk at certain times of the day as much is the back pain. Most times it affects the lumbosacral region, expanding to the sciatic nerve, otherwise the pain manifests a bit more up to the kidneys but in general one can state that 80% of women suffer from back pain in pregnancy.

Pregnancy back pain in the first trimester is of a different nature: it is not this time the weight of the baby that causes the pain, but the position of the uterus that suddenly grows on the back and nerves, causing the feeling of pain. Women who have already had a pregnancy and those who suffer from back pain even outside gestation are more likely to suffer from back pain during pregnancy. Even women with untoned muscles, overweight, or with a physique other than athletic suffer from back pains in pregnancy since the early days.

Perhaps few people know that back pain in pregnancy also depends on a hormone relaxin that begins to develop in the third trimester to prepare the relaxation of the muscles in view of delivery.

Back pain can be kept under control simply by keeping a proper posture and doing a bit of exercise. Also remember not to sit leaning back. If the job requires it, help with a small pillow to be placed at the height of the kidneys that helps maintain a proper posture. Swimming is a unique ally for back pain in pregnancy, in which case preferring the back and the free style. Since the first months of pregnancy you can keep a proper posture even during sleep trying to sleep on a side with slightly knees knees. As gestation proceeds, you can choose to put a cushion between your knees to ease sleep.

When pregnant, your gynecologist may advise you to wear a lumbosacral band of the right size, to support your back and relieve the pain. At this time, you should also avoid wearing high heels, preferring ballet shoes, flats or sneakers. Also remember to bend to the ground always bending your knees and never buckling your back.

There are some exercises that relieve back pain.

Let’s list some:

  1. Get on your knees and lean on the elbows; rotate the hips alternating with the rotation to move back and forth. The pain will disappear as by magic.
  2. You can relax your back by putting yourself supine with your legs folded by pulling the knee to your chest by the arms, in turns by right and left. Repeat 10 times. Warning: this exercise can also be performed in the third quarter, but you should never force it.
  3. With your hands on slightly tilted hips and legs, bring the pelvis forward and return to the starting position. It should be repeated 15 times. Massages also can bring benefits to those who suffer from back pain while pregnant, the only problem is to find a suitable place to get massaged. One solution might be to sit on a chair in the opposite direction, with the legs spread apart and the back facing the back. Your companion or massage therapist will perform the massage with the help of an arnica massage oil.

Back pain risk factors


  • Genetic heritage
  • Age: Risk between 25 and 55 years (average 42)
  • Sex: Males are more at risk for developing back pain
  • Stature: Tall people are more at risk for developing back pain
  • Dimension of the spinal canal: Risk if it is tight


  • Relaxed posture
  • Alteration of physiological lordosis (hyperlordosis, rectilinearisation, etc.)
  • Frontal imbalance (asymmetry of the pelvis, scoliosis)


  • Smoking
  • Sedentary lifestyle and excess weight
  • Poor physical condition or physical condition insufficient to sustain heavy or long periods of stress at static rachis
  • Some recreational activities (gardening, DIY, etc.)
  • Some sports activities that can cause repeated microtraumatism like kickbacks (horseback riding, motocross), forced rotation (golf, tennis), repeated flexions and extensions (art gymnastics, dolphin swimming, etc.)
  • Some psychological factors, related to personal or professional discomfort, to which many authors attach great importance.


  • Sitting posture, especially the driving of motor vehicles
  • Posture erected protracted, especially if associated with flexion of the trunk
  • Movement of loads and frequent lifting, especially if in flexion and contemporary rotation
  • Vibrations

Specific life conditions: during pregnancy, for example, manifests back pain 24% of women who have had at least one episode of previous low back pain (LBP) incidents.

Back pain and posture

Problems related to the analysis and treatment of backache in general and backbone, in particular, are of extreme interest to the personal trainer and the physiotherapist, as the modern lifestyle leads to a sort of postural mismanagement that goes to create In the painstaking clientele associated with posture.

Lower back pain is an algic phenomenon that affects a delimited top area by the horizontal passing through D12, and lower by the fold of the buttocks; we talk about lumbar pathology if the pain also affects the lower limb.

Dorsal back pain is the one that affects the whole area of ​​the dorsal vertebrae, then from D12 to D1. Pain is felt by turning or flexing the chest, in the most severe cases it is assisted by the blockage of the back but this is caused by a set of causes, so it is rare that it originates from a single cause. This confirms that the individual needs to be analyzed globally, because the human body’s problems cannot be filed under exact labels, as unfortunately it is done in the official medicine.

Cervical back pain refers to the problems associated with the cervical stretch of the column. That can be simple limitations of motion of rotation and inclination, or algerian squares derived from hernias or cervical arthrosis. Given the high percentage of people affected by back pain cases, the social costs that the problem causes are enormous.

Studies published in the literature are numerous and explore the problem in all its facets: from an occupational, sporting, surgical, rehabilitative point of view, etc. When it comes to back pain, many aspects of both anatomic and functional, as well as of a subjective nature have to be taken into consideration, so it is very difficult to encode the problem in a few diagnostic categories.

If the etiopathogenesis of the problem is very wide, there are as many interventions as possible, which may include pharmacological treatment, manual approach, use of electromedical equipment, the use of weak muscle toning exercises, water aerobics. The choice of treatment responds to many variables, which may be related to the type of pathology, type of equipment available, inflammation of the affected tract, etc.

The human body is an articulated structure adaptable, passively, actively and autonomously to various conditions. The mechanical structure is formed by rigid elements (bones), elastic-dynamic seals (ligaments and bands), and dynamic (muscles); all related to forming a complex biodynamic system. The structures of the human body obey the laws of physics, such as static and dynamic equilibrium, of levers and fluids. As the body structure adapts, the control systems that ensure that this adaptability does not exceed certain limits beyond which it is no longer possible to compensate. The main control systems are: the ophthalmic system, the vestibular system, the proprioceptive system and the external-system. Within these systems we find the motor engram, the kinetic chains, the attitudes, the positions and the psycho-physical experience of each individual.

The kinetic chains are the muscular systems through which we articulate and modify our posture. Physics states that a kinetic chain is a system composed of rigid segments, joined by defined junction joints. Our body is composed of so many kinetic chains, segments are represented by bones while the joints represent joints. Muscles are the ‘engine’ of the kinetic chain. This engineering definition, however, is not fully applicable in the physiology of human movement because the muscular apparatus can not be compared to a rigid mechanical system but is to be considered flexible and plastic. The main kinetic chains to be considered for treating back pain are: the posterior kinetic chain, the diaphragmatic kinetic chain, and the transverse kinetic chains.

The diaphragm plays a key role in back pain, it is an unprecedented and asymmetric muscle that separates the chest from the abdomen. Diaphragm and breathing is the main breathing-related muscle. Its shape looks like a dome and is formed by a central tendon, commonly called the ‘frenetic center’, and a vertebral muscle (costal and sternal). The first consists of two bulky fiber bundles: respectively the right pillar that is inserted into the L1-L2 and L2-L3 and sometimes L4 intervertebral disks, and the left pillar that is inserted on the L1-L2 and L2-L3 disks. The coastal part originates on the inner face of the last six shores and on the aponeuric arches that adhere the apex of the 10th, 11th and 12th coasts and which fit into the frenetic nerve. The sternal portion is made up of two muscular beams stemming from the rear face of the typhoid process, which always end in the center of the frenzy.

When an inspiration is triggered, the diaphragm is contracted and its dome lowers until it finds the visceral and diaphragm suspension tendon. This triggers a depression inside the chest and then the air intake into the same. Conversely, when the diaphragm relaxes and goes upwards, the expiratory mechanism is triggered. Retraction of this muscle, which can trigger for stress, psycho-physical trauma, asthma etc. It forces the diaphragm to an ever-exhausted exhalation and a forced and prolonged breathing act.

Retraction of this muscle can trigger many pathologies. Once contracted, the muscle exerts a coercive force between origin and insertion, resulting in compression of the lumbar vertebrae, which can result in lumbago, discopathy and discus protuberances. It may also be the forerunner of stomach problems such as hysterectomy, where the stomach to escape the depression inflicted by the diaphragm escapes upward, creating a stomach dandruff. Finally, the close contact between the psoas and the diaphragm can lead to a contractile process of the same psoas which is a hypercholesterol of the rachis.

It should not be forgotten that by not using the diaphragm, an over-utilization of the ancillary muscle is resting at rest: sternocleidomastoid, small pectoral, succlavic, trapezoid, scapula lift, toothed, large dorsal and trunk eruptors. These hyperactivated muscles will in turn turn to retraction, therefore uncompensated, causing cervicalgias, problems with the rotator cuff, movement restriction, and so on.

Psyche and posture are therefore connected; the thread combining these two elements is often the diaphragm, but this is a complex, sometimes chaotic, posture issue, both under the diagnostic aspect (often tends to forget or not to mention events that have caused stress or trauma to our organism, so difficult during the history will leap out these events) that under the re-education-therapeutic aspect. It is also true that the subject is so important and integrated into the system that cannot be ignored and in some cases it is difficult, not to say impossible, to ascertain how postural action affects a psychological component and vice versa.

To conclude, we analyze the strategy to be used when dealing with a patient-client complaining of spinal cord pain. First of all, we must not underestimate a sporadic back pain, as it informs us that we have an alarm bell in place. We are probably in front of a postural alteration that, continuing in its course, could result in disc hernia, arthrosis, functional limitations, tears, contractions, and so on.

The medical history should be studied carefully to understand everyday habits, to learn the client’s experience in the subject, and the events that led to the extrinsic of algae. It is also important to know how the time of birth has occurred, if it has been breastfed or if it has used the baby bottle etc. In short, one should not miss anything.


It is mandatory that you get a thorough professional examination, paying attention such signs as slightly broken teeth, asymmetrical dental arches, tight mandibular teeth, obvious dental fillings and damaging amalgam, improperly symmetrical eyeglasses, tilted head or rotated abnormally or asymmetrically, shoulders at different or intrusive heights, how you breathe, how you are positioned when sitting on the chair, how you stand up and handle heavy weigths, valgism or knee varices, abnormal shoe wear etc.

After the anamnesis you will need to go for a proper postural analysis. For completeness, though concisely, a series of examinations to be performed on the subject: front bending test with evaluation of the symmetry of the basin, you can help with a brick mason to get a better overview; head rotation test; head inclination test; lateral trunk test; palpation of the mandibular muscles, and ioidei; palpation of the dorsal and trapezoidal muscles, appreciate the presence or not of contractions or asymmetries; evaluation of sacred iliac and piriforme; evaluation of elasticity of musculoskeletal muscles, femoral straight, ileo-psoas and femoral rotators; adductor assessment; evaluation of the length of the lower limbs; Romberg test; Fukuda test; De Cyon’s test; search for nystagmus; cover test; ATM examination; examination on the stabilometric platform.

The postural rehabilitation protocol will be carried out in the light of these evaluations, so you do not have to forget about the training of proprioception as it plays a key role in positioning your body and bodily segments in space. Postural re-education will have to start from a general equilibrium, then stretching the muscle and then toning it in a balanced and proportionate manner. Of course, there are several schools of thought about how to act in stretching my muscles, but a global decompensated stretching is the right way to act. It is not proper to follow the modes when it comes to the well-being and health of the person, it is necessary to use methods supported by scientific studies that demonstrate its effectiveness.

After a decompensated global stretching session it is more than appropriate to perform a massage session that further relaxes the patient and in cases where an important inflammation is encountered can be applied to the kinesiological taping which will perform a decontracting, draining and proprioceptive action on the musculature.

Useful tips to prevent back pain

Back pain affects people of all ages and occupations, whether they are performing heavy physical activity or being sedentary. Holding the same position in a prolonged way or doing particular movements incorrectly (such as lifting weights) can cause pain

The intervertebral disk is one of the most exposed structures to structural changes, as it has support important loads every time you need to lift or carry weights. A properly lifted 20 lb weight on the lumbar intervertebral discs with a load of 450 lb. When the disc load is 700 lb, the disk is at risk of fracture

  • To extend the base of support → Keep your feet slightly distanced
  • For the support base oriented in the direction of movement → Keep your feet one in front of the other
  • For greater stability → Lighten the lower limbs slightly
  • To reduce the lever arm length and contrasting muscular strength → Keep the load from lifting or moving near our center of gravity
  • To discharge up to 80% of the trunk weight → Place the upper limb to the bed
  • If you have to crouch → Place a knee on the ground (position of the serving knight)
  • To draw a weight downwards → Bend perpendicularly flexing your knees, widening the base, in an upright position.

If you need to get up from bed:

  • Rotate with your legs bent and pressed dogether. Put your hands on the bed as close to the body as possible, leveraging your hands, lowering your legs
  • If you need to move a heavy object, instead of turning your torso, turn your whole body in the required direction.
  • When carrying weights, do not carry a heavy weight with just one arm, but divide it into two. Alternatively, ‘embrace’ the weight while carrying it.

When should I apply for medical help?

Contact a healthcare center unless the backache brings with you within a few weeks. This is especially important if you are in the upper middle age, that is, from 55 years of age and up. Seek medical attention immediately at a health center or emergency department if you have any problems with your back.

Do not feel when you need to urinate or have urine incontinence Have numbness or impairment of the rectum or genitals Have numbness, tingling or weakness in both legs Suddenly gets hurt after an accident, such as a car accident or a fall Have chest pain and stomach ache Have fever or feel really sick
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