Common Causes and Conditions of Back Pain
1. Muscle & Soft Tissue Issues
- Muscle Strains/Sprains – Overuse, poor lifting form
- Myofascial Pain Syndrome – Trigger points in back muscles
- Ligament Sprains – Sudden twisting or hyperextension
2. Disc & Spinal Conditions
- Herniated/Bulging Disc – Nerve compression causing sciatica
- Degenerative Disc Disease – Age-related disc breakdown
- Spinal Stenosis – Narrowing of spinal canal
3. Joint & Structural Problems
- Facet Joint Arthritis – Stiffness and localized pain
- Spondylolisthesis – Vertebrae slippage
- Sacroiliac (SI) Joint Dysfunction – Pelvic/buttock pain
4. Systemic & Referred Pain
- Kidney Issues – Flank pain (differentiate from muscle pain)
- Fibromyalgia – Widespread tender points
- Referred Pain – From hips, abdomen, or organs
Rehab Exercises at Home After and Between TCM Treatments
1. Mobility & Stretching Exercises
A. Cat-Cow Stretch
- On hands and knees, alternate arching (cat) and dipping (cow) the spine
- Reps: 8-10 slow cycles
- Benefits: Improves spinal flexibility
B. Knee-to-Chest Stretch
- Lie on back, pull one knee toward chest
- Hold 20-30 seconds per side
- Reps: 2-3x each leg
- Benefits: Relieves lower back tension
C. Child’s Pose
- Kneel and sit back onto heels, arms stretched forward
- Hold 30-60 seconds
- Benefits: Gently decompresses spine
2. Strengthening Exercises
A. Pelvic Tilts
- Lie on back, knees bent
- Flatten lower back into floor, engage core
- Hold 5 seconds
- Reps: 10-12x
- Benefits: Strengthens deep core muscles
B. Bird Dog
- On hands and knees, extend opposite arm/leg
- Hold 3-5 seconds
- Reps: 8x per side
- Benefits: Improves core/spinal stability
C. Glute Bridges
- Lie on back, knees bent
- Lift hips while squeezing glutes
- Hold 3 seconds at top
- Reps: 10-12x
- Benefits: Strengthens posterior chain
3. TCM-Inspired Qi Flow Exercises
A. BL-23 (Shenshu) Acupressure
- Locate points 2 finger-widths from spine at waist level
- Apply firm circular pressure 30 seconds
- Benefits: Strengthens Kidney Qi (supports back in TCM)
B. Standing Qi Gong Stretch
- Feet shoulder-width apart
- Slowly roll down vertebrae by vertebrae, then roll up
- Reps: 3-5x
- Benefits: Promotes Qi flow along bladder meridian
Precautions & Recommendations
✔ Maintain neutral spine during all exercises
✔ Use heat therapy before exercise for stiff muscles
✔ Start with 50% effort and gradually increase
✖ Avoid forward bending during acute disc pain
✖ Stop if nerve symptoms worsen (leg numbness/weakness)
Frequency: Daily for chronic issues, 3-4x/week for maintenance
TCM Adjunct Therapies:
- Cupping along bladder meridian for muscle tension
- Moxibustion on BL-23 for chronic cold-type pain
- Herbal patches with myrrh/frankincense for inflammation
Note: These exercises complement but don’t replace professional care. Consult your TCM practitioner for:
- Severe/progressive nerve symptoms
- Pain lasting >2 weeks without improvement
- History of spinal fractures/surgery