Backache - Symptoms, Causes, Treatments

A sedentary lifestyle, bad posture, stress and overdependence on technology could leave you with a constant backache. But experts say sometimes the problem can be easily sorted out with the right diagnosis and a little care.

Experts point out that the problem of lower back pain is fairly common. About 80 per cent experience pain at some point in life.

"The major culprits of back pain, especially in young adults, is stressful and long working hours stretching up to 12 hours and more, lack of properphysical activity, bad habits such as reading while lying down, slouching in front of the TV, etc, coupled with weight issues," B.K. Dhaon, head of the department of orthopaedics at Sharda Hospital, said.


What comes as a surprise is that fitness-conscious youngsters, who are regulars at gyms, also suffer from it. In such cases, bad sitting posture is often to be blamed, says Amit Kumar Mishra, an orthopaedic surgeon.


"Abnormal sitting posture is the main culprit in youngsters who are otherwise fit and fine. These people have everything, including a healthy diet and nutrition, but the back is overstressed due to a non-compliant posture for long durations," he added.

Some example of bad posture are slouching or bending forward while working on the computer or reading in a lying position.

But there are some medical reasons too for constant backaches.

"Acute back strain, sprain due to injury, lifting of heavy weights. In old age, osteoporosis and fracture due to lack of calcium in the body can also lead to backache," said Dhaon.

"Back pain also occurs during and after pregnancy. This is because of two reasons: there is extra weight and hence extra pressure on the lower back and due to the hormonal changes during this time, the ligaments of the lower spine get relaxed and become more prone to pain," he added.

Under normal circumstances, Rajesh Verma, consultant orthopaedic at Artemis Health Institute, says one can keep the problem away by taking care of his or her sitting postures.

"Sit with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Bend your knees at a right angle. Do not sit with your knees crossed. Keep your knees even with or slightly higher than your hips," he said.

"Keep your feet flat on the floor. Try to avoid sitting in the same position for more than 30 minutes. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed," he added.

A healthy diet and better lifestyle can help as well.

"It is important to get up and become active if one has a sedentary lifestyle. Also, maintaining a healthy weight is required. Paying attention to how much calories you take and burn and making a habit of choosing healthier foods coupled with regular exercise help in maintaining a healthy back," said Dhaon.

Experts also suggest it is important not to ignore back pain and identify the exact reason behind it at the right time.

"Back pain should not be taken lightly when the following red flag signs are present - night pain, radiating pain down to the legs, numbness, sensory deficit or weakness," said Mishra.

"The problem of sciatica which is caused by the irritation of the sciatic nerve is very common and is often misdiagnosed. Hence getting to the root of your backache is a prerequisite for speedy recovery," he added.

Dhaon also suggests if the back pain persists for a week or more, it is time to consult a doctor who can help you in identifying whether your backache is due to an irritated nerve, muscle injury, a slip disc, some other underlying disease or bad posture.

Yoga and meditation on a daily basis also help to relieve the problem. Asanas like shawasana and naukaasana too can help, says Verma.

Reports suggest that psycho-social factors such as stress, anxiety, depression and mental stress also cause back pain.

Omega-3 reduces anxiety in healthy youths

A new study has found that consumption of more omega-3 fatty acids, a main compound present in fish oil, reduces both inflammation and anxiety in healthy young people.

The findings by a team of researchers at Ohio State University suggest that if young participants can get such improvements from specific dietary supplements, then the elderly and people at high risk for certain diseases might benefit even more.




Omega-3 polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have long been considered as positive additives to the diet.

Earlier research suggested that the compounds might play a role in reducing the level of cytokines in the body, compounds that promote inflammation, and perhaps even reduce depression.


Psychological stress has repeatedly been shown to increase cytokine production so the researchers wondered if increasing omega-3 might mitigate that process, reducing inflammation.

To test their theory, they turned to a familiar group of research subjects medical students.

Half the students received omega-3 supplements while the other half was given placebo pills.

We hypothesized that giving some students omega-3 supplements would decrease their production of pro-inflammatory cytokines, compared to other students who only received a placebo, said Janice Kiecolt-Glaser, professor of psychology and psychiatry.

Martha Belury, professor of human nutrition and co-author in the study explained, The supplement was probably about four or five times the amount of fish oil you'd get from a daily serving of salmon, for example.

Psychological test clearly showed an important change in anxiety among the students.

Those receiving the omega-3 showed a 20 per cent reduction in anxiety compared to the placebo group.

We took measurements of the cytokines in the blood serum, as well as measured the productivity of cells that produced two important cytokines, interleukin-6 (IL-6) and tumour necrosis factor alpha(TNFa), stated Ron Glaser, professor of molecular virology, immunology and medical genetics.

We saw a 14 per cent reduction in the amounts of IL-6 among the students receiving the omega-3.

Since the cytokines foster inflammation, anything we can do to reduce cytokines is a big plus in dealing with the overall health of people at risk for many diseases, he concluded.

The study was recently published in the journal Brain, Behavior and Immunity.

Carrots, broccoli combat cancer

An international team, led by an Indian-origin scientist, has suggested that vitamin A found in foods such as carrots and broccoli could help combat pancreatic cancer, which has the lowest survival rate of all cancers. 

Once diagnosed with pancreatic cancer, most patients do not survive more than 1 year.

Dr Hemant Kocher of Barts Cancer Institute inLondon and The London NHS Trust, who led the four-year joint project with Cambridge University and the Hub-recht Institute in Holland, found that raising levels of Vitamin A in healthy cells around the cancerous ones can inhibit cancer growth.


The findings should lead to better survival rates and different treatment methods for pancreatic cancer that annually kills almost 7,500 patients in the UK. The Daily Express quoted Kocher as saying.

The research was based on a theory originally proposed in 1889.

Clinical trials will now take place at Barts, Kocher added.

Salt as addictive as cigarettes, heroin

We all know that fish and chips wouldn't be the same without salt. However, scientists have now claimed that the yearning for salt stimulates the brain like addiction to hard drugs or cigarettes. 
They found that the craving triggers the same genes, brain cells and brain connections.
The finding could help explain why many find it so hard to cut back on salt, despite warnings about dangers to blood pressure and heart health.
For the study, Australian and American scientists kept some mice on low-salt diets and gave others a salt drip.
Activity in the creatures' brains was then compared with that in mice fed normally. They also studied the brains of mice that had been starved of salt for three days and then given salty water to drink freely.

When the rodents were in need of salt, brain cells made proteins more usually linked to addiction to substances such as heroin, cocaine and nicotine.
In this study we have demonstrated that one classic instinct, the hunger for salt, is providing neural organisation that subserves addiction to opiates and cocaine, the Daily Mail quoted Prof Derek Denton, of the University of Melbourne, as saying.
The study also revealed that after salt was taken, the brain believes it has received its fix well before it should be physically possible.
In other words, the changes caused by salt cravings disappeared well before the salt could have left the gut, entered the blood and got to the brain.
It was amazing to see that the genes that were set off' by the loss of sodium were already beginning to get back to the original state within ten minutes, said Prof Denton.
It is an evolutionary mechanism of high survival value because when an animal is depleted of water or salt it can drink what it needs in five to ten minutes and get out which makes it less susceptible to predators,' he added.
The researchers said that the importance of salt to overall health means that cravings for it form an ancient instinct' deeply embedded in the brain. This may explain why we find salty foods so tasty.
The study appears in the journal Proceedings of the National Academy of Sciences.

An egg a day keeps our heart fit

Eggs may be even better for us than previously thought with twice as many antioxidant properties as an apple, a new research has found.

While eggs are well known to be an excellent source of proteins, lipids, vitamins and minerals, researchers at the University of Alberta recently discovered they also contain antioxidant properties, which helps in the prevention of cardiovascular disease and cancer.

Jianping Wu, Andreas Schieber and graduate students Chamila Nimalaratne and Daise Lopes-Lutz of the U of A Department of Agricultural Food and Nutritional Science examined egg yolks produced by hens fed typical diets of either primarily wheat or corn.

They found the yolks contained two amino acids, tryptophan and tyrosine, which have high antioxidant properties.

After analyzing the properties, the researchers determined that two egg yolks in their raw state have almost twice as many antioxidant properties as an apple and about the same as half a serving (25 grams) of cranberries.

However, when the eggs were fried or boiled, antioxidant properties were reduced by about half, and a little more than half if the eggs were cooked in a microwave.

"It's a big reduction but it still leaves eggs equal to apples in their antioxidant value," said Wu.

The discovery of these two amino acids, while important, may only signify the beginning of finding antioxidant properties in egg yolks, said Wu, an associate professor of agricultural, food and nutritional science.

The study was published in the peer-reviewed journal Food Chemistry.

Why cycling is not just an exercise?

The debate on global warming heats up, the agenda is clear: A non-polluted environment and good health. Deny as much as you do, but there's a hidden concern amongst today's generation on where we are heading and in what condition. In our own ways, we are looking for ways to healthy living. Here's a viable option that's also an enjoyable one! 

Remember the old days where we could just ride away with a bicycle to almost any part of the town? If you visit a place like Puducherry (Pondicherry) and Chennai, there are still a good number of people riding bicycles. It's not just fun, but also healthy.  This is not only the best form of exercise, but also eco-friendly. If you are dreaming of a healthy future for the next generation, then perhaps you would consider this. 


Why cycling? Well, this is one of those exercises that doesn't exhaust you but pumps more energy. It also builds your stamina. Besides, don't you think it's the most convenient cost-effective way of exercising? Visiting gym everyday demands time, energy to reach the place and a lot of money of course! Cycling on the other hand, can be done in the vicinity of your neighbourhood whenever you find time. Also, it's a one-time investment! And you could cycle with friends and also family members of all age groups. Not just that, it tones your entire body as you are utilising most parts of your body.  And for all those who are struggling to lose that stored fat in your body, here's a fun way. The best part about cycling is that it can be seen as a sport rather than a form of exercise. And mind you, cycling is still one of the popular sports in some countries. 

Cycle your way to health: Cycling is a cardio exercise which keeps the heart stronger, tones the body, helps lose weight and increases the supply of blood and oxygen in the body. There are many cardio exercises which may help improve body stamina but cycling is by far the most effective. It is often said that with cycling, the risk of heart diseases, diabetes, obesity and blood pressure can be reduced to a great extent. That apart, it's a great stress buster. Make cycling a habit not just for that toned body but also for lifting your spirits. Cycling does rejuvenate you and enhances your mood. Like any other forms of exercise, cycling releases endorphin which has positive effects on our mood. Hence after cycling for a great distance, you feel refreshed instead of feeling tired. Cycling also reduces the risk of fracture during a fall or an accident and helps maintain the strength and coordination. With regular cycling, the strength of the legs improve. 

For a better tomorrow: We all crib about bad weather, nature's fury, but do little about how we can reduce the danger levels. Automobile manufacturers are coming up with eco-friendly cars. But how about an eco-friendly, cost-effective (read fuel-efficient) and portable mode of transport? Yes, the bicycle is perhaps the best way to reduce/cut emission levels. Best thing is you can easily carry it wherever you go! Incorporate this change in your routine and you can definitely contribute to preserving our eco-system. You may love to flaunt your car, but there's no harm in dedicating a day for a better tomorrow. And why not when it can save you from respiratory diseases like asthma? 

How to select a cycle? 
There is no rule of thumb to select the cycle for you. Only remember to choose the one where your feet reach the ground when halted; this reduces the risk of falling off the bike. Prefer a cycle with gear when cycling towards higher grounds, this way you reduce the stress on the thighs and cut the risk of muscle tear. 

Do it the right way 
With the excitement of owning a new cycle, we ride long distances. This tires the entire body. It's better to start off with a 30-minute cycling for the first week and then gradually increase the time. And do wear protective gear like helmet,