When done right, biohacking can be a wonderful experience. After all, the techniques of biohacking are designed to give you a holistic approach to life. So, it is essential that you try out a few things before deciding what works best for you. I have been using various techniques to biohack sleep, metabolism, stress, and music. And most biohacks worked in my favor, and I love to do them over and over again. After a back injury, I started trying out different ways to biohack back pain and get a healthy spine. Here is my journey of DIY biohack therapies that drastically helped me better my spine & backpain.
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Top 5 Reasons for Back Pain
These days everyone from college going students to homemakers and people with 9-5 jobs often complain about back pain. Poor posture, incorrect sitting, over exercising, pushing, pulling, and lifting are some of the common reasons why you may have constant back pain. Before you figure out how to heal your back with biohacks, you should know the reasons. Here are common causes of back pain.
Herniated Disk
One of the most common causes of back pain is having a herniated disk. It is also recognized as a burning disc, pinched nerve, or bulging, which causes long-lasting pain. 90% of people complaining about suffering from herniated disk have leg pain as their first symptom. Physiotherapy, yoga exercises, and gentle stretching can help the condition.
Lumbar Spinal Stenosis
Our spine is a bundle of 24 nerves known as vertebrae. These spinal nerves/canal get narrow as we age, and this condition is called lumbar spinal stenosis. Pain with spinal stenosis increases slowly and gets worse over time if not treated. Forward bending, flexion exercises, bridge exercise are some ways to reduce the back pain associated with this condition.
Back Sprains and Strains
Sprains and strains are the most common cause of back pain. The strain affects the muscles or tendons while the sprain strikes the ligaments. These both are connected tissues and can cause severe lower back pain. Any heavy lifting, falling, sudden bending, or strenuous activities can result in sprain or strain. OTC sprain spray and medicine can temporarily help the condition.
Osteoarthritis of the Spine
It’s a degenerative condition. Recognized as breakage of cartilage in the disk or joints commonly affects hands, hips, neck, and spine. Osteoarthritis of the spine cannot be reserved, although the progression can be delayed by staying active and keeping a healthy weight. Hot and cold biohacks, specific medication, and getting some time in the sun can slow the progression.
Compression Fracture
Also known as vertebral compression fracture (VCFs) is caused by tiny cracks in the spine’s bone. Heavy lifting, falling, severe cough can cause a compression fracture in the backbones. The early signs of VCSs include sudden pain, massive back pain, and postural change. Non-surgical care includes rest, medication, use of heat or ice, and stressless stretching.
How to Biohack Back Pain?
Biohacking back pain may sound intimidating, but it’s a pretty simple and effective process. You can reduce your back pain by making small lifestyle changes and optimizing the body’s biological functions. Apart from lifestyle and diet changes, here are few DIY biohack therapies that I tried daily for over ten weeks, and the results were tremendous!
#1: Transcutaneous Electrical Nerve Stimulation (TENS)
TENS therapy uses a low-voltage electric current to manage the pain in different areas of the body. The treatment involves a small battery-operated device attached to a belt and two electrodes. When these electrodes are placed on the painful area, it creates an electrical stimulation that moves along nerve fibers. And this stimulation in nerves produces natural painkillers in the body, such as endorphins and enkephalins. According to a study, TENS activates a complex neuronal network to reduce pain by activating a descending inhibitory system in the central nervous system to reduce hyperalgesia. The process usually lasts for about 15 minutes or more, depending on the body’s receptivity. You can do TENS daily or as directed by your doctors.
#2 Infrared (IR) Heat Therapy
Infrared heat therapy is an excellent method to treat acute or chronic pain using red light. It is a painless, practical, and straightforward DIY biohack for back pain that boosts endorphins and bioactivate neuromodulators. The red light penetrates about 2 to 6 centimeters deep in the skin’s inner layers. It improves blood circulation and promotes faster healing of pain. Apart from being safe, IR also offers the sun’s benefit without getting exposed to the harmful ultraviolet rays. IR therapy can be useful in various conditions such as back and neck pain, ankle injury, muscle strain, rheumatoid arthritis, sciatica, bursitis, and more.
Here is my experience with infrared heat therapy:
#3 Ice Pack or Cryotherapy
Exposing your body to extreme cold temperatures for a few minutes is called cold therapy or cryotherapy. There are various ways to do this DIY biohack for back pain, including ice packs, ice baths, whole-body cryotherapy, and more. This process has several benefits: reducing arthritic pain, treating swelling, tendonitis, helping lower back pain, and others. According to a study, it also reduces the inflammatory response without altering muscle regeneration. Cryotherapy is one of the oldest and tested remedies for managing pain and swelling in the body.
My experiment with 40-50kg ice bath:
https://www.facebook.com/dobiohacking/videos/570809500498430
#4 Heating Pads for Lower Back
A heating pad is another excellent way to biohack back pain, significantly lower back pain. Muscle stiffness and lower back pain can hinder your everyday activities. However, using heat therapy for the back can reduce inflammation and boost circulation that lets oxygen and nutrients reach joints and muscles. You can either apply dry heat such as electric heating pads or saunas or go with moist heat such as steamed towels, hot baths, and steams. Some studies reveal moist heat is better than dry heat as moist heat penetrates deep tissue faster than dry heat.
#5 No Driving
Driving for more than an hour can trigger back pain in most people. Your body goes through various forces and vibrations, which increases the risk of lower back pain and even injury. If you already have a back injury, it is best to avoid driving for a few months until you recover completely. So, I avoided driving and started moving, stretching, and walking regularly.
#6 Standing Work Desk (Avoid Bending of Back)
Sitting in one place and working for a long time can be seriously bad for your overall health. The best solution is to get a standing work desk or stand-up desk. It allows you to work while you stand comfortably. I have been altering between standing at the work desk and sitting for a while when working. I also made sure not to bend and take necessary breaks in between. Standing at the work desk helps your back and reduces the risk of obesity, cardiovascular disease, diabetes, and more.
#7 Ayurvedic Massage
There is nothing like getting an ayurvedic massage, especially when you are suffering constant pain. Ayurvedic massage involves using an essential oil diluted with a carrier oil before applying. My massage included some of the oils known for their therapeutic properties. Oils like tea-tree, eucalyptus, and frankincense can heal wounds, sores, ulcers, carbuncles, hemorrhoids, and inflammation. These oils have antiseptic, astringents, carminative, digestive, seductive, and other properties.
#8 Hot and Cold Biohacking
Hot and cold biohacking is a contrast therapy technique by combining steam, sauna, cold shower, swimming, and other hot and cold therapy to relieve body pain and boost energy. It is important to measure time, follow the steps, and track the results. If you are looking to biohack back pain, then trying out these therapies is a must.
Top 10 Yoga Poses and Exercises to Biohack Back Pain
Many exercises can reduce back pain and maintain a healthy spine in the long run. However, it is essential to do these exercises in a progressive and controlled manner so you do not alleviate the pain. Here are some yoga poses and workouts to biohack back pain.
Butterfly Pose
Also known as Baddha Konasana, doing butterfly pose has many benefits. It helps to stretch inner thighs, groins, and knees. It also improves flexibility in the hip region and reduces lower back pain.
Cat/Cow Pose
Cat-Cow or Chakravakasana is an excellent pose for improving posture and balance when suffering from back pain. It mainly helps to strengthen the spine and activate the tailbone. This pose can also release neck and upper back pain.
Pigeon Pose
Otherwise known as Eka Pada Rajakapotasana, this pose strengthens the back and inguinal region in the body. The pose stretches the abdomen, thighs, ankle, groin, throat, and front body that relieves lower back pain and sciatica.
Cobra Pose
Bhujangasana or Cobra pose is a simple exercise performed during Surya Namaskar. It strengthens the vertebral column while stretching the abdomen, thorax, lungs, and shoulder. Apart from helping back muscles, it also tones uterine muscles.
Triangle Pose
Triangle pose or Trikonasana is a wholesome exercise that stretches your thorax, vertebral column, shoulder, ankle, groin, hip, hamstring, and thigh. It stimulates abdominal organs, quadriceps, and gluteal muscles.
Sphinx
Suitable for beginners and people with mild back pain, Sphinx is an easy-to-do backbend exercise. Sphinx can help stimulate the natural arch of your spine and strengthens the shoulder and lower back.
Bridge
People suffering from weakness in the gluteus must do bridges. Gluteus is one of the strongest muscles in our body, and weak gluteus can cause back pain. There are variations in bridges, and you choose based on your body’s flexibility.
Hamstring Stretch
Hamstring stretch lengthens the back and releases tension in the lower back muscles. If you work long hours sitting in one place or have poor posture, then doing hamstring stretches can help.
Knee to Chest
Knee to the chest is one of the most common exercises to strengthen the lower back and relieves tension in muscles. It works on the core muscles and supports the digestive system as well.
McKenzie Method
McKenzie Method helps patients suffering from neck and back pain. With regular McKenzie workout you can manage pain throughout your life. It is effective for strengthening the lower back and core.
Conclusion
Certainly, you can do a lot more to keep your back and spine healthy and live healthier. However, these biohacks for back pain are extremely effective and can offer long-term relief. Along with these biohacks, you must also watch your diet, get enough sleep, try meditating, correct your posture, and keep moving for great results!
Thanks for sharing the biohacks