Is Your Low Back Pain Worse During Winter?
Winter Wellness: Understanding Low Back Pain Through Qigong Perspective
Low back pain often flares up during the cold winter months, and from a Qigong, Western herbal and Traditional Chinese Medicine (TCM) perspective, this is no coincidence. Winter is the season of the Water Element, associated with the kidneys, bones, and the lower back. By nurturing your kidney energy and aligning with the natural rhythms of winter, you can prevent and alleviate low back pain while promoting overall health and vitality.
The Connection Between Winter, Kidneys, and Low Back Pain
In TCM, the kidneys are considered the source of your body's vital energy, or Qi, and are closely linked to the health of your lower back. Cold weather can deplete kidney Qi, leading to weakness in the lower back and knees, joint stiffness, and even emotional challenges like fear and insecurity.
Winter is a time to conserve energy, focus inward, and build resilience. Protecting the kidneys and keeping the lower back warm and supported is essential for maintaining balance during this season.
Nettle for Kidney Health and Stress Relief
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Nourishes the Kidneys
- Nettle is a kidney tonic in TCM and Western herbalism. It helps build and replenish kidney Qi (energy) and supports urinary function. By strengthening the kidneys, nettle indirectly supports the lower back, as the kidneys are associated with this area in TCM.
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Rich in Nutrients
- Packed with iron, calcium, magnesium, and vitamins A, C, and K, nettle is deeply nourishing and helps combat fatigue caused by stress or overwork. These nutrients also support bone and muscle health, which is essential for maintaining a strong and pain-free back.
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Stress and Tension Relief
- Nettle acts as an adaptogen-like herb, assisting the body in responding to stress. Its calming and nourishing properties help alleviate physical tension and emotional overwhelm, which can contribute to back pain.
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Anti-inflammatory Benefits
- Nettle has anti-inflammatory properties that can help reduce swelling and discomfort in the muscles and joints. This is particularly beneficial for chronic back pain.
Combining Nettle with Other Herbs
Nettle pairs beautifully with herbs like:
- Chamomile: Chamomile is used to calm the mind and reduce muscle tension.
- Valerian: For deeper stress relief and pain management.
- Ginger: To enhance circulation and warm the kidneys.
Western Herbs for Low Back Pain and Stress Relief
- Black Cohosh (Actaea racemosa)
- Black cohosh is a natural anti-inflammatory that can help ease muscle tension and lower back pain. It's beneficial for reducing cramping or spasms in the lower back, while its calming effects support emotional balance.
- Chamomile (Matricaria chamomilla)
- Chamomile is well-known for its relaxing properties. Because it is calcium-rich it soothes tense muscles, alleviates inflammation, and promotes better sleep—all essential for recovery and restoration when dealing with back pain.
- Valerian Root (Valeriana officinalis)
- Valerian root is a powerful herb for reducing muscle tension and nerve-related pain. It also promotes deep, restorative sleep, which is vital for the body's ability to heal and replenish energy.
- Turmeric (Curcuma longa)
- A powerful anti-inflammatory herb, turmeric helps reduce pain and swelling in the lower back, promoting mobility and comfort.
- Willow Bark (Salix spp.)
- Often referred to as "nature's aspirin," willow bark contains salicin, a compound that relieves pain and inflammation.
- Nettle (Urtica dioica) is a powerhouse herb, particularly in nourishing the kidneys, relieving stress, and replenishing depleted energy. It's often called a "tonic herb" due to its rich mineral content and ability to restore balance to the body.
Incorporating Herbs as Tinctures
Herbal teas are a wonderful way to warm, nourish, and hydrate the body. Bones and muscles need vitamin and mineral-rich herbs like Chamomile and Nettle.
Tinctures are an excellent way to harness the benefits of these herbs for low back pain, stress relief, and restorative sleep. Our Good Night Tincture is expertly blended to support your lower back and restful sleep.
DIY Tincture Recipe for Back Pain and Restoration
If you prefer a custom blend, you can create a tincture combining all three herbs for a synergistic effect.
Ingredients:
- 1 part black cohosh tincture
- 1 part chamomile tincture
- 1 part valerian root tincture
How to Use:
- Take 1–2 mL of the combined tincture (approximately 30–60 drops) in warm water or tea before bed for pain relief and restful sleep. For daytime use, reduce to 0.5–1 mL (15–30 drops) to avoid drowsiness.
By combining these herbs with proper stretches, warm foods, and self-care practices, you'll create an environment where your body can rest, recover, and restore its strength.
Warm Herbal Baths and Foot Soaks for Low Back Pain Relief
Warm herbal baths and foot soaks help relax tense muscles, improve circulation, and ease stress, which can contribute to lower back discomfort. Adding herbs to the bath enhances the benefits.
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How to Prepare:
- Place herbal blend into the muslin clot bag.
- Steep the herbs in a pot of boiling water for 5–10 minutes. Pour the liquid and the bag into your bathtub or foot bath.
- Fill the tub with warm water.
- Fill foot bath
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How to Use:
- Soak for 20–30 minutes, focusing on deep, relaxed breathing to release tension.
Pro Tip: After the soak, massage your feet, kidneys, and lower back with warming oils like sesame or ginger oil to further stimulate circulation and kidney energy.
Self Massage Top 3 Acupressure Points to Relieve Low Back Pain
Self-massage using acupressure effectively relieves low back pain, stimulates circulation, and supports kidney health, especially from a Traditional Chinese Medicine (TCM) perspective. Below are the top acupressure points to target for low back pain:
According to acupressure practices, the top 3 points to massage for low back pain are: Bladder 23 (UB-23), located on the lower back near the waist, Spleen 6 (SP-6), found on the inner leg above the ankle, and Liver 3 (LR-3) situated between the big toe and second toe on the foot; all of which can help relieve lower back pain when applying pressure to these specific points.
- Bladder 23 (UB-23):
- This point is considered the most direct acupressure point for lower back pain, located on either side of the spine, about two finger-widths away, just below the second lumbar vertebra.
https://www.acupoints.org/bl23-acupuncture-point/
- Spleen 6 (SP-6):
- While located on the leg, stimulating this point can also provide relief for lower back pain, fatigue, and menstrual cramps.
https://www.miridiatech.com/news/2016/05/acupuncture-point-spleen-6/
- Liver 3 (LR-3):
- This point on the foot can help with lower back pain, stress, and insomnia.
https://www.villagewellness.net/spirit-acupuncture-points/liver-3-happy-calm-an-acupuncture-point-for-release-easing-anger-resentment
Stretches and Qigong Movements for Low Back Pain
Qigong is a gentle yet powerful practice that restores kidney Qi and alleviates low back pain by harmonizing the body’s energy flow. Specific Qigong exercises, like Kidney Breathing, activate the kidney meridian, which governs the lower back and vitality in Traditional Chinese Medicine. These movements combine deep, diaphragmatic breathing with slow, intentional postures to strengthen the spine, improve circulation, and release tension. By cultivating inner calm and grounding energy, Qigong helps replenish depleted kidney Qi, enhancing resilience against stress and physical strain while supporting long-term back health.
Incorporating gentle Qigong movements and stretches can help loosen tight muscles, improve circulation, and strengthen the lower back, and increase kidney Qi.
- Qigong Movement: The Fountain
- This graceful, undulating movement stretches the spine, releases tension in the lower back, and stimulates kidney energy.
- Cat-Cow Stretch
- Alternating between arching and rounding your back gently mobilizes the spine, alleviating stiffness and promoting flexibility.
- Child's Pose with Side Stretch
- A restorative stretch that lengthens the spine and relieves tension in the lower back.
Supportive Tools for Lower Back Health
- Back Brace
- Use a supportive back brace when engaging in activities that might strain your lower back.
- Heat Therapy
- Apply infrared light, a heating pad, or use a warming patch or moist hot packs to keep your lower back warm and improve circulation.
- Proper Footwear
- Warm socks and shoes with good arch support can prevent misalignment that contributes to back pain. Essentially warm and comfortable feet help keep your back healthy.
Lifestyle Tips for Winter Back Health
- Focus on Nourishing Foods
- Embrace warm, kidney-tonifying foods like black beans, walnuts, bone broth, and seaweed.
- Practice Mindful Rest
- Prioritize restorative practices, such as meditation and deep breathing, to replenish kidney energy.
- Wear Layers
- Keep your lower back and feet warm by dressing in layers and wearing thermal socks.
Things to Avoid
- Cold Foods and Drinks
- In TCM, consuming cold items like ice water, ice cream, and raw foods can weaken kidney energy. Opt for warm, nourishing soups and teas instead.
- Sitting or Standing for Long Periods
- Prolonged sitting and standing can strain the lower back. Take breaks to stretch and move regularly.
- Overexertion
- Avoid heavy lifting or high-impact activities that might aggravate the lower back.
Take good care of your low back as you embrace winter as a time for healing and restoration.
By understanding the relationship between the season, kidneys, and your lower back, you can align your self-care routine with the rhythms of nature. Through nourishing foods, herbal support, gentle movement, and mindful habits, you'll not only reduce low back pain but also strengthen your vitality and resilience during the winter months.
I sincerely hope this helps you take care of your back—and your kidneys—this winter, and enjoy a season of health and harmony!
Maria
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If you'd like to take great care of your lower back, consider joining our Five Element Qigong Foundational Roots Course starting soon! Click the banner to learn more and register for either local or online classes.
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