Six Ways To Stop Back Pain

Back pain is something everybody will experience at some point in their lives...

Back pain is so common because of the way we are built. The lower back bears a lot of our weight and the stress we place upon it. 

The most common causes of it are bad posture, poor muscle tone, being overweight and disc problems. For most of us, thankfully, lower back pain clears up and usually quickly. However, in  some people it can become a chronic condition. The best advice is - if you have had back pain longer than a couple of weeks you should see your doctor. They will be able to rule out the possibility of serious conditions like nerve damage, arthritis, osteoporosis, kidney disease or a spinal tumour. 


The problem once you have been to the doctor is that many will prescribe common painkillers to help ease the pain. Thankfully there are safer and natural ways to help those experiencing this kind of discomfort. The six best ways are:

1. Keep moving

We are often tempted to lie in bed when we get back pain. However, resting is not the best solution.  It is much better to stay active, Carry on as normally as possible, but be careful not to aggravate the problem. Studies show that bed rest may actually delay recovery, but supervised exercise programmes can significantly reduce lower back pain. 

Correct exercises strengthen and stretch the muscles that support the spine. A regimen that targets the back, abdominal and buttock muscles through stretching and strengthening exercises   will help maintain a better posture. It can also help prevent a recurrence of back pain. 

Supple, well-stretched muscles are less prone to injury. Shorter, less flexible muscle and connective tissues restrict joint mobility, which increases the likelihood of sprains and strains.  So movement like  yoga, tai chi and the Alexander technique are a great way to gently keep you in shape. Therapies like osteopathy and physiotherapy can help to relieve muscle tension and reduce pain. Also, acupuncture has been shown to be  effective. A recent study has found that therapeutic massage is even better than acupuncture as a long-term solution to chronic low back pain. Regular massage can help relieve muscle spasms. Also recommended are cycling, swimming and walking. They are all  safe aerobic exercises because they are low-or minimal-impact exercises. They also strengthen the muscles which support the back. Much more physical exercises football, tennis, gymnastics, wrestling, weight lifting, rowing, running and aerobic dance are high impact, and therefore are high risk for back injury. 



2. Correct sleep

The best way to sleep is on your side with your knees bent. It may be helpful to put a pillow under your head to support your neck. You may also put a pillow between your knees. If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Avoid sleeping on your front. Always use a firm mattress. If you have a soft mattress support it by placing a 1/2- inch plywood underneath.

Tempur mattresses and pillows — made from an amazing hi-tech foam that moulds itself to the changing contours of your sleeping form — can also help. It ensures the weight of your body is distributed evenly, which eliminates uncomfortable pressure points and has been found to provide considerable relief for those suffering with back ache.

3. Keep you ideal weight

The heavier you are, the more weight your spine must carry. To make matters worse, if the bulk of your weight comes in the form of abdominal fat, rather than muscle, your centre of gravity can shift forward — a condition that puts added pressure on your back. By maintaining a healthy weight, you can ease the burden on your spine. This will not only help your back, but you'll also lower your risk for many diseases, including heart attack, stroke, diabetes and high blood pressure.

4. Stop smoking

Besides increasing the risk of lung cancer, heart disease, hypertension and numerous other health problems research has shown that smokers have more frequent episodes of back pain than non-smokers, and the more people smoke, the higher their risk of experiencing such episodes is.

Scientists believe that nicotine hampers the flow of blood to the vertebrae and discs in the back, which weakens the back and can trigger a bout of back pain. Smokers tend to lose bone faster than non-smokers, putting them at greater risk for osteoporosis, which is another common cause of back pain. Postmenopausal women should be regularly checked for osteoporosis — a potent cause of a hunchback and 'dowager's hump'.

5. Avoid carrying heavy backpacks.

Backpacks increase the risk of certain types of back pain. A survey by the American Academy of Orthopaedic Surgeons found that nearly 60% of the  doctors involved in the survey, had treated school children complaining of back and shoulder pain caused by heavy backpacks.

Use both of the pack's straps instead of slinging one strap over a shoulder. Try to carry only the essentials, and lighten your load whenever possible. Opt for backpacks that have different-sized compartments to help distribute weight evenly.

Apart from carrying heavy backpacks, never try to lift something while you are twisted to one side and always lift a heavy object by bending your knees, keeping a straight back, and lifting by straightening your legs.

6. Be 'spine-aware'

Developing a good, upright posture is vital for avoiding back problems. So, straighten up, don't slouch and always walk tall. But make sure you wear flat shoes with low heals (1 inch or less) to avoid straining your back.




Here's to your healthy back...  :-)




Sources:

Non-specific Lower Back Pain in Adults, published online, patient.co.uk

Lightening the Load ; Five Things You Can Do to Help Maintain a Healthy Back, published online, Buffalo News, 18- 04-12

Spine 1998; 23: 1860-6

Spine 1998; 23: 2616-24

Lancet 1999; 354: 1229-33

Ann R Coll Surg Eng 1983; 65: 44-6

Arch Intern Med 2001: 161: 1081-8 

Health Sciences Institute, e-Alert, UK edition 25/04/2012