When it comes to digestive issues like constipation, people usually focus on the stomach ache, irritable bowel movements but back pain being one of the most common issues caused by constipation is often neglected.
When stool does not pass out of the body quickly enough, it begins to back up in the colon. This backup causes the colon to swell, which can, in turn, put pressure on the nerves in the lower back. Often, this leads to discomfort in both the abdomen and back due to the pressure of trapped gases. This type of back pain is typically described as a dull, aching discomfort.
To understand this, OnlyMyHealth team interacted with Dr Swati Darade, Senior Medical Officer at AYUSH. From an Ayurvedic perspective, Vata dosha, which is the main constituent of the body, is located in several areas, including the large intestine (Pakwashay), lower back (Kati), thighs (Sakthi), ears (Shrotra), bones (Asthi), and skin. When constipation persists over the long term, Vata dosha can become vitiated—a condition known as Apan vayu vikriti. This vitiation causes pain and irritation in the areas associated with Vata dosha, including the lower back.
Dr Darade explains, "The pressure caused by constipation can lead to the stretching and distention of the intestines, which in turn can press against the nerves that run along the spine. This pressure can cause a dull, aching pain in the lower back, which is a common complaint among those suffering from chronic constipation."
A study found that patients with chronic constipation were more likely to report lower back pain than those without constipation. The study suggested that the pressure from the swollen intestines and the strain during bowel movements could contribute to lower back pain.
Also read: How To Get Rid Of Your Baby’s Constipation Naturally At Home
Ways to Relieve Constipation and Associated Back Pain
Addressing constipation is key to alleviating the associated lower back pain. Here are some Ayurvedic and lifestyle recommendations given by Dr Darade:
Regularise food habits: Avoid heavy, processed, fermented foods, and bakery products, which are common causes of constipation. Instead, focus on a diet rich in fibre, fruits, and vegetables.
Timely meals: Eating your first meal (lunch) within four hours of sunrise and your second meal (dinner) before or around sunset can promote healthy digestion.
Avoid daytime sleeping and late nights: These habits can disrupt digestion and contribute to constipation.
Warm water with ghee: For those with hard stools, a glass of warm water with a teaspoon of ghee at bedtime can help ease bowel movements.
Castor oil: Taking 10 ml of castor oil with warm water before dinner can relieve constipation-induced lower back pain.
Herbal remedies: Ayurvedic preparations like Abyarishta, Vaishwanar churna, Gandharva Haritaki, Hingwasthak churna, and Avipattikar churna, under the guidance of an Ayurvedic consultant, can be beneficial.
Yoga and exercise: Regular exercise and yoga asanas such as Vajrasana, Pawan Muktasana, Halasana, Bhujangasana, and Balasana can help relieve constipation and prevent lower back pain.
Also read: Khichdi For Constipation: How To Maximise Benefits
Dr Darade emphasises the importance of timely bowel and bladder evacuation, noting that "Holding these natural urges can lead to the vitiation of Vata dosha, which is a primary cause of constipation-induced lower back pain.”
By addressing constipation through diet, lifestyle changes, and Ayurvedic remedies, you can not only improve your digestive health but also alleviate the discomfort associated with lower back pain.