Back pain is one of the most common health problems, affecting millions of people each year. While there can be many causes for back pain, some are more common than others. Here are the most common causes of back pain and some tips on how to remedy them:
1. Poor posture – One of the most common causes of back pain is poor posture. When you slouch or hunch over for extended periods of time, it can cause tension and strain in your back muscles. To remedy this, make sure to sit up tall and maintain proper posture when you’re sitting or standing.
2. Lack of exercise – Another common cause of back pain is a lack of exercise. When you’re inactive, your muscles can weaken and lead to pain. To avoid this, make sure to get regular exercise, even if it’s just moderate activity like walking.
3. Overuse – Sometimes, back pain can be caused by overusing your back muscles. If you do a lot of heavy lifting or other strenuous activity, it can put strain on your back and cause pain. To prevent this, make sure to take breaks often and use proper form when doing any type of physical activity.
4. Injury – An injury is another common cause of back pain. If you fall or twist your back in an awkward way, it can damage your muscles or ligaments and lead to pain. If you think you may have injured your back, it’s important to see a doctor right away.
5. Degenerative conditions – Finally, back pain can also be caused by degenerative conditions like arthritis or osteoporosis. These conditions can cause the tissues in your spine to break down, leading to pain. If you think you may have a degenerative condition, it’s important to see a doctor so you can get proper treatment.
While Back Pain can be Very Debilitating, There are Many Things you Can do to Find Relief. If you Have Back Pain, Try These Common Remedies:
1. Over-the-counter medication – Sometimes, over-the-counter pain relievers like ibuprofen or acetaminophen can help to relieve back pain.
2. Hot or cold packs – Another common remedy for back pain is using hot or cold packs. You can either apply a pack to the area that’s hurting or submerge yourself in a hot or cold bath.
3. Physical therapy – If your back pain is more severe, you may need to see a physical therapist. They can help to stretch and strengthen your muscles, which can help to relieve pain.
4. Surgery – In some cases, surgery may be necessary to correct the underlying cause of your back pain. If you’re considering surgery, it’s important to talk to your doctor about all of your options and the risks involved.
Surgical Procedures That Have Been Used Include:
Fusion: Two vertebrae are linked together and a bone graft is inserted between them. Metal plates, screws, or cages are used to splint the vertebrae together. The adjacent vertebrae have a much higher chance of developing arthritis later on.
Diskectomy: A disk may be removed if it is pressing against a nerve or irritating the tissue surrounding it.
Disk Replacement: An artificial disk is inserted; it takes the place of the cushion between two vertebrae.
A small section of a vertebra may be excised if it is pressing on the spinal cord or nerves.
Ways You Can Prevent Back Pain
When you’re sitting down, make sure your chair has adequate back support, arm rests, and a swivel base. Keep your knees and hips level when sitting; if possible, keep your feet flat on the ground. Sit up straight with support in the small of your back if possible.
Lifting: When lifting anything, use your legs to power the movement rather than your back. Maintain balance by keeping one foot slightly ahead of the other and bending only at the knees. Keep the weight close to your body while bending at the knees only as much as necessary.
Your back must be stretched out from time to time, but when you do, make sure you don’t stoop and that your stomach muscles are tight enough to pull in your pelvis. Most notably, do not straighten your legs before lifting or you will utilize most of your back for the task.
Do not lift and twist at the same time: If something is particularly hefty, see if you can get someone else to help you. While lifting, keep your gaze straight ahead rather than up or down to prevent your neck from forming a zigzag line from your spine.
Pushing things: It’s preferable to pull things instead of dragging them since this uses your leg power rather than your back.
Shoes: The back is less strained when you wear flat shoes.
Driving: It’s vital to have adequate back support. Make sure the wing mirrors are properly positioned so you don’t need to turn. The pedals should be positioned squarely in front of your feet. On a lengthy journey, take frequent rests. Get out of the vehicle and go for a walk around.
Bed: You should have a mattress that supports the weight of your shoulders and buttocks while keeping your back straight. A pillow is fine, but avoid one that forces your neck into a steep curve.
Exercise: Strength and control over one’s body weight can be enhanced through regular exercise. Aerobic activities that are guided, low-impact can help to improve heart health without straining or jarring the back. Consult a healthcare professional before beginning any fitness program.
Diet: Vitamin D, calcium, and potassium are required for bone health. A healthy diet also aids in weight control.
Smoking: Back pain incidence is considerably more common among smokers than non-smokers of the same age, height, and weight.
Body weight: The amount of weight people carry and where they carry it contributes to their likelihood of suffering from back discomfort. The difference in risk of back pain between obese and normal-weight individuals is significant. Those who carry their weight in the abdominal region versus the buttocks and hip are likewise at a greater danger.
Posture: Make sure your pelvic posture is neutral. Stand up straight with your head facing forward, your back straight, and your weight equally balanced on both feet. Maintain a straight posture and keep your head in line with your spine.
Conclusion
While back pain can be very painful, there are many things you can do to find relief. If you’re experiencing back pain, talk to your doctor about the best treatment options for you.