Complete guide on back pain
Back pain is a prevalent problem most people face at various times in their life. It can be uncomfortable and inconvenient when mild or can become a forerunner to severe pain in the body.
The main symptom of back pain is the occurrence of an ache or pain in any area of the back, which sometimes can be extended to the lower limbs.
Most back pain cases are very mild and can be prevented or relieved quickly. Severe or debilitating back pain requires surgery or proper medications.
Causes
Various factors and reasons can cause back pain.
● Strain
The lifting of heavy materials or sudden movements leads to stress in the back muscles and spinal ligaments. Over-activity, where the back muscles are strained continuously, can lead to stiffness and tenderness and, subsequently, back pain.
● Ruptured disks
Disks are present between your spinal bones, where they act as cushions to give protection. The soft material can become ruptured or inflamed under extreme stress, which would result in the triggering and compression of nerve cells present.
● Arthritis
Arthritis is a pretty common cause of back pain due to the damage the disease brings about to joints' cartilage in the lower back. As time progresses, arthritis can cause more debilitating effects on the spinal column.
Other causes include:
● Cauda equine syndrome where there is a loss of nerve function at the lower spinal cord
● Degenerative spondylolisthesis where a vertebral body is displaced
● Bacterial infections caused by Staphylococcus, E. coli, or tuberculosis
● Kidney problems, usually due to kidney stones
● Premenstrual Syndrome
Risk factors
Back pain can come about at any age, but some individuals may be more predisposed to experiencing this situation.
● Older people, starting around age 30 or 40, are more susceptible
● Lack of physical activity
● Obesity or being overweight may lead to extra stress on the back
● Having the wrong postures in exercises
● Smokers have increased chances of back pain due to the stress inflicted on the back from coughing
Prevention
Develop a sturdy, healthy back by leading a healthy lifestyle.
Exercise and build muscle strength and flexibility by integrating low low-impact aerobics activities in your routine.
Maintain a healthy, fit body with clean eating and incorporate super foods such as blueberries, salmon, and kale into your diet.
A healthy diet would consist of a perfect balance of protein, fat, carbohydrates, fiber, vitamins, and minerals. Elimination of certain macro nutrients is unnecessary; choosing the best options each category has to offer is encouraged.
Discipline your body into standing and sitting in the proper posture. Maintain a neutral pelvic position and avoid slouching. Change your position while frequently sitting to prevent muscle stiffness.
Medication
Non steroidal anti-inflammatory medications (NSAIDs) are used to relieve the majority of back pains. Commonly used NSAIDs are:
● Ibuprofen
● Naproxen
Other prominent relievers such as acetaminophen (Tylenol) are also an option. Although they do not possess anti-inflammatory properties like NSAIDs
If the back is ongoing and severe, then surgery may be needed. Surgery is typically reserved for structural abnormalities that do not respond to conventional treatments.
Alternative therapies are also quite popular for relieving back pain. They include:
● Acupuncture
● Massage
● Chiropractic adjustments
Home remedies
Heat/ice therapy
They may be used to relieve pain and help decrease inflammation in acute phases of back pain.
Essential oils
Research has been carried out on using lavender essential oil or ointments with capsaicin for back pain. The study has shown promising results.
Salt baths
A hot bath can be very beneficial for aching muscles. The incorporation of Epsom salt can lead to the absorption of minerals in your body, which may ease your pain.
Exercises for Back Pain
Bridges
How to do a bridge:
● Lie on even ground and bend your knees, placing your feet flat on the floor hip-width apart
● Press your feet into the floor while keeping your arms by the sides
● Raise your buttocks off from the ground until it is perpendicular to your knees
● Squeeze your butt muscles
● Lower your buttocks to the ground
● Rest for a few seconds
● Repeat this exercise 15 times and then rest for 1 minute
● Perform three sets of 15 repetitions
Knee-to-chest stretches
How to do a knee-to-chest stretch:
● Lie with your back on an even floor or a yoga mat
● Bend your knees, keeping both of your feet flat on the even floor
● Use both hands to pull one of your knees up and in towards your chest
● Keep the knee against your chest for five to ten seconds while making sure your abdominals are tight, and you are pressing your spine into the floor
● Release your knee and bring it down again
● Repeat this motion with the opposite leg
● Do this exercise with each leg 2–3 times twice a day
Lower back rotational stretches
How to do a lower back rotational stretch:
● Lie with your back on an even floor with your knees bent while keeping your heels flat on the ground
● While keeping your shoulders firmly on the floor, gently roll both bent knees across to aside
● Hold this position for about 5–10 seconds
● Return back to the starting position
● Gently roll the bent knees across to the opposite side. Hold this position for another 5-10 seconds and then return to the initial position
● Repeat this exercise 2–3 times at least twice a day
Pelvic tilts
How to do a pelvic tilt:
● Lie back on the floor with your knees bent and feet lying flat, keeping your arms by the sides
● Gently arch your lower back to the side and very slowly stick your stomach out
● Hold for position 5 seconds and then relax
● Flatten your back and pull your stomach in towards the floor
● Hold for the position for 5 seconds and then relax
● Do this exercise daily with increasing repetitions
Lying lateral leg lifts
How to do a lying lateral leg lift:
● Lie on your side while keeping your legs together
● Keep your lower leg slightly bent and straighten your upper leg
● Draw your stomach in and into the spine to engage your core muscles
● Raise your top leg from the ground at about an angle of 45 to 90 degrees
● Keep your upper leg straight and avoid bending your knees
● Hold the position for about 2 seconds
● Repeat ten times
● Turn onto your other side of the body and repeat this exercise with the other leg
● Perform three sets on each side
Final Note
Back pain can be uncomfortable and quite unbearable at times. But with the proper medication, exercise and treatment it can be managed easily and help you achieve a stronger and more agile back.
One of our blog Writer ( physical therapist Mr.Dissanayaka)
All right received @ 2021
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