Understand and Relieve Your Back Pain with TCM

Understand and Relieve Your Back Pain with TCM WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share Back pain is a common health problem in the modern society Many people seek TCM treatment for pain conditions. While pain can occur in every part of the body, back pain is one of the more common issues that we see in our patients. Research has shown that approximately 15% to 30% of adults suffer from back pain each year. [1][2] This roughly translates to one out of five adults reportedly having back pain annually! The back covers a huge area, starting from just below the neck all the way to the tailbone. This area can be further divided into three segments, namely upper back (connecting to the neck), mid-back and lower back (connecting to the hip, tailbone, and buttocks). [3] It is important to identify the location of back pain as the causes of pain, treatment given as well as advice for rehabilitation would vary accordingly. Back pain locations and common causes Area Location Common Causes Upper Back Poor posture (looking downwards for prolonged periods) Prolonged deskbound work and lack of exercise Pillow too high or too low Whiplash or other neck injuries Injury from weight-bearing activity Injury during exercise Sudden change of posture or twisting Wear and tear Mid Back Poor posture (slouching on a soft sofa for prolonged periods) Overweight Injury during exercise Wear and tear Lower Back Poor posture (when carrying or lifting heavy items) Prolonged sitting and lack of exercise Overweight Sudden change of posture or twisting motions Overexertion of force Wear and tear Back pain in different age groups In the past decade, there have been reports of back pain in young people rising and this coincides with our observation during clinical practice. [4][5] Most of the back pain observed in this young population are musculoskeletal in nature and recovers well with appropriate treatment, rest and change in poor lifestyle habits. In contrast, back pain in older adults tend to be chronic and recurring – existing evidence suggests that the prevalence of severe and chronic back pain increases with age. Seniors are more likely to develop certain pathologies such as osteoporotic vertebral fractures, tumours, and spinal stenosis. This coupled with various age-related physical, psychological, and mental changes (e.g. spinal degeneration, comorbidities, physical inactivity, age-related changes in central pain processing, and dementia), make the seniors more susceptible to back pain. Therefore, it is important for seniors to get the cause of their back pain diagnosed and treated promptly to prevent the development of debilitating and serious complications. Back pain is a common health problem in the modern society Many people turn to TCM treatment for back pain relief. Symptoms of back pain include localized pain, swelling, stiffness, tightness, and tenderness to touch. Upper back pain Can be associated with headache, numbness in the hand Low back pain May also refer to areas down the legs or can cause numbness/weakness in the legs There are many factors causing back pain, and these can be divided into two main categories: external factors and internal factors. Internal factors predispose the body in a vulnerable state (soft tissue weakness and tightness) where injuries are more likely to occur. External factors, on the other hand, are direct insults to the body which result in the stagnation of Qi and Blood in the meridians. Stagnation of Qi and Blood means poor circulation to the muscles, tendons, ligaments, and bones at the back. This results in pain, stiffness and swelling. External factors Internal factors Exposure to Wind, Cold, Dampness Old age Sprains and strains from poor posture, trauma, overuse or overexertion of force Sedentary lifestyle and lack of exercise Poor diet and malnutrition Late-night sleep and insufficient rest TCM home remedies for back pain relief Acupressure massage It is important to identify the painful regions and use the corresponding acupressure points so that it will be effective. Recent studies support the use of acupressure for back pain relief as it improves pain and fatigue symptoms [6], is low risk, low cost and easy to administer. How to massage your acupoints at home: Get into a comfortable position and relax your body and mind Firmly press on acupoint in a circular or up-and-down motion for about 3 minutes at a time You should feel a dull, aching sensation but not excessive pain from pressing too hard Back pain location Back exercise for pain relief Jian Jing (GB-21):Situated halfway between the top of the neck and shoulder Jian Wai Shu (SI-14):Approximately 4 fingers lateral to the spinous process of T1 Wai Guan (TH-5):Approximately 3 fingers proximal to the dorsal crease of the wrist, halfway between the radius and ulnar Fu Yang (BL-59):Approximately 4 fingers above the lateral malleolus, in a depression, between the borders of fibula and the Achilles tendon Yao Tong Dian (Ex-UE7):On the back of the hand, midway between the wrist crease and knuckle joint. The points are located between the second and the third metacarpal (finger) bones, and between the fourth and fifth metacarpal bones Exercises for back pain relief Below are some exercises to relieve back muscle tightness to keep them supple and reduce strain on the back. You should do them daily and as frequently as needed. Try to relax while doing the exercise, feel your body loosening as you stretch and do not rush through the exercises. Location Back exercise for pain relief Upper back Chin tuck Sit in a chair with your feet flat on the floor. Your shoulders should be relaxed and down.Now pull your chin in toward your neck. Count to five, then relax. Repeat 10 times. Chest and upper back stretch Clasp your hands behind your back or behind the back of your chair and stretch your chest forward. Slowly lift your head and stretch as far back as possible. Hold for at least 10 seconds. Repeat 5 times. Low back Low back

An Integrative TCM Approach To Relieving Your Chronic Pain

An Integrative TCM Approach To Relieving Your Chronic Pain WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share Are you suffering from chronic pain? Chronic pain is defined as pain that lasts or recurs for more than three months. It has been reported that chronic pain affects around 20% of people worldwide. While most people think chronic pain is something that only exists in elderly people, there is a rising trend of our younger population complaining of aches and pain that is persistent and recurrent. These aches and pains are commonly seen in our clinic with patients as young as 21 years old, some in the prime of their life (30s to 40s), and many who are our seniors of the Merdeka and Pioneer generation. Chronic pain is not gender-specific and non-biased. And while pain can occur in every part of the body, back pain is one of the more common issues that we see in our patients – research has shown that approximately 15% to 30% of adults suffer from back pain each year. [1][2] As the saying goes: Knowing is half the battle won. Knowing how chronic pain comes about and mitigating the aggravating factors goes a long way in the management of chronic pain. Depending on the age and type of condition, some can even rid themselves of their pain baggage with proper treatment and care. Traditional Chinese Medicine (TCM) has been backed by much research to be effective in pain management. For example, a National Institutes of Health study on chronic myofascial pain suggests that TCM is safe and frequently efficacious alone or subsequent to standard psycho-social interventions.[3]  TCM is widely available and provides patients with an effective, natural form of pain relief therapy. The following list includes some medical conditions (not exhaustive) commonly associated with chronic pain: Headaches Sprains Joint pain/ Arthritis/ Arthralgia Neck  and shoulder pain Back pain and sciatica Tennis elbow (Epicondylitis) Tightness and pain at the elbow and forearm can result in weakness when gripping Carpal Tunnel Syndrome Numbness/pain at the palm and first three and half fingers, with possible tightness and ache at forearm or muscle wastage in the palm if severe Mechanical back syndrome, Rotator cuff tendonitis Pain and ache at the neck, back and shoulders can vary among different individuals in area and severity Trigger finger, DeQuervain’s syndrome/Mother’s thumb Pain with difficulty when flexing or extending the finger joints; feeling as though fingers are ‘locked’ Fibromyalgia Post-operative pain Cancer pain Common causes of chronic pain and pain relief methods Below are some common causes and methods to relieve chronic musculoskeletal pain from both biomedical and TCM perspectives. 1) Repetitive strain This usually occurs due to repetitive movements and over-usage of muscles. You can sustain repetitive strain injury when at work, during exercise, doing housework (such as washing dishes, cooking or cleaning the floor), or even at rest (when bending your head down to look at your phone or play mobile games on your tablet). Some of the specific common pains due to repetitive strain include tennis elbow, carpal tunnel syndrome, trigger finger and ‘Mother’s thumb’. Besides taking pain killers, anti-inflammatory medicine and applying pain relief plasters, those who prefer a gentler, natural approach rather than steroid injections or surgeries achieve good results in their pain management with a combination of TCM and Tech-enhanced treatments – more information on Tech-enhanced treatments are shared below. 2) Poor posture and lack of exercise Due to many city dwellers’ sedentary and stressful lifestyles, we are often not just in a bad posture, but we are in it for prolonged periods because we are focused on other tasks at hand. When we move and exercise less, the disuse of our bodies leads to a deterioration of many bodily functions. Disuse syndrome has received much attention in relation to back pain problems, chronic pain disorders, and other illnesses. It has been generalized beyond chronic pain problems and some feel it is related to “the base of much human ill-being.” At work, office workers should always ensure that their sitting postures do not strain their neck, back and wrists. They should take short breaks at roughly 1-hour intervals to prevent stagnation in Qi and Blood, which can result in stiffness and aches. Additional attention should be made to avoid a forward head posture, which is the result of bending over and looking downwards too often (in the case of mobile phone usage). When sleeping, a good pillow of appropriate height and firmness should be used so that neck muscles are relaxed and that the cervical joints are well supported. Source: Fairfield Physiotherapy This usually occurs due to repetitive movements and over-usage of muscles. You can sustain repetitive strain injury when at work, during exercise, doing housework (such as washing dishes, cooking or cleaning the floor), or even at rest (when bending your head down to look at your phone or play mobile games on your tablet). Some of the specific common pains due to repetitive strain include tennis elbow, carpal tunnel syndrome, trigger finger and ‘Mother’s thumb’. Location Back exercise for pain relief Upper back Chin tuck Sit in a chair with your feet flat on the floor. Your shoulders should be relaxed and down. Now pull your chin in toward your neck. Count to five, then relax. Repeat 10 times. Chest and upper back stretch Clasp your hands behind your back or behind the back of your chair and stretch your chest forward. Slowly lift your head and stretch as far back as possible. Hold for at least 10 seconds. Repeat 5 times. Low back Low back twist Lie down on the ground. Bend your knees with both feet planted on the ground, hip-width apart.Drop your knees to the left as you turn your head to the right. Hold for 10 seconds.Then drop your knees to the right and turn your head to the left. Hold for 10 seconds. Repeat 5 times. 3)