Back Pain & Sciatica

About back pain and sciatica

Low-back pain is one of the leading causes of disability worldwide, according to the World Health Organization. Most back pain is "non-specific": it comes from muscles, ligaments and joints rather than a serious problem, and often improves within a few weeks.

Sciatica is pain that travels from the lower back or buttock down the back of the leg, sometimes with tingling or numbness. It happens when the sciatic nerve is irritated, often by a bulging (slipped) disc or narrowing around the nerve. The NHS notes that sciatica usually gets better within four to six weeks, though it can last longer.

Everyday factors

• Long hours sitting, especially with poor posture.
• Weak core, hip and back muscles, and low activity.
• Lifting awkwardly or suddenly increasing activity.
• Excess body weight, pregnancy and smoking.
• Stress and poor sleep, which can make pain feel worse.

How natural care may help

Staying active is one of the most important things you can do for most back pain. A plan at Arogyam Sutra may include:

• Therapeutic yoga. Gentle mobility, core strength and stretches adapted for your back. See Yoga Therapies.
• Acupuncture. Studied for chronic low-back pain. See Acupuncture.
• Acupressure and cupping. To ease muscle tension. See Acupressure and Cupping.
• Kati vasti. Warm medicated oil held over the lower back, a classical Ayurvedic therapy. See Panchakarma.
• Hot and cold applications. Traditional naturopathic packs.
• Posture and desk habits. Chair height, screen position, breaks every 30 to 45 minutes and safe lifting.

Simple habits for a healthier back

• Keep moving: short walks through the day are better than long rest.
• Change position often if you sit for work.
• Bend your knees and keep loads close when lifting.
• Sleep on a supportive mattress, with a pillow between your knees if you lie on your side.

What the research says

NCCIH reports that yoga, acupuncture, massage and spinal manipulation have evidence of helping some people with chronic low-back pain, usually modestly. Guidelines in many countries recommend exercise and non-drug approaches as a first step for long-lasting low-back pain. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.

Further reading

• Low back pain fact sheet, World Health Organization
• Sciatica, NHS
• Low-back pain and complementary health approaches, NCCIH