Back pain is a common problem. Nearly eighty percent of adults will experience back pain at some point in our lives. For most, back pain comes and goes. Although back problems can be painful and frustrating, they are rarely caused by serious diseases. However, there is no quick fix for back pain.
The back is one of the strongest and largest parts of our body and consists of a number of bones, joints, ligaments, discs, muscles, and nerves. Most back pain results from injury or irritation to one or more of these parts. Most commonly this is due to: 1) pulling, bending, twisting, or lifting injuries; 2) repetitive activities like frequent bending or stooping or unhealthy postures like sitting too long or slouching; 3) age-related wear and tear that make the back less resistant to strain & pressure.
Injuries, repetitive activities, and aging can overload our back and cause the muscles to tighten. When this happens over and over again, back pain is more likely to occur and over time it may become chronic and severe. However, there are actions that you can take to reduce the severity of your back pain and even eliminate it. These include one or more of the following:
Control and decrease pain with rest for about one to three days. However, too much rest and inactivity can actually make your back pain worse and delay your recovery.
Use gentle stretching to prevent stiffness and reduce spasms and pain. Talk to your doctor or a physiotherapist about which exercises are right for you.
Apply ice or heat. Ice helps decrease swelling, and heat helps relax tight muscles. Apply ice packs for 20 minutes on and off throughout the day for the first 24 to 48 hours. Then follow with heat.
Take medications as directed. Common medications are acetaminophen (such as Crocin) and non-steroidal anti-inflammatory drugs (such as Brufen). In some cases, prescription pain medications may help.
However, as the cliché goes, prevention is better than cure. So here’s how you can minimise your chances of suffering from back pain:
Strengthen and build endurance of your stabiliser muscles such as the trunk, the hip joint, and the shoulder complex. Weak stabiliser muscles are one of the most common causes of chronic back pain (more on how to strengthen your stabiliser muscles in the next column).
Stay active. People who are physically active have fewer back problems and recover faster from back injuries and pain. Walking is helpful for most back pain, although more specific exercises may also be recommended.
Use good body mechanics and correct postures. Learn how to move using good body mechanics, so you don’t hurt yourself when bending, twisting, lifting, and reaching. Use correct postures when sitting, standing, and sleeping.
Manage Stress. Stress and worry cause muscle tension and can make the pain worse. Many people worry that back pain is caused by something serious, but it usually isn’t.
Maintain a healthy lifestyle. Maintain a healthy weight and if you haven’t already, stop smoking to reduce back pain and prevent it from recurring. Don’t let your back take over your life!
- Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
