Back pain is a common condition that can be very uncomfortable. It can also lead to other conditions such as neck pain, headaches, and even arthritis. These are all things that we should be aware of and take steps to prevent.
While it can affect anyone at any age, back pain is significantly more common in adults between the ages of 35 and 55. Doctors and experts claim that these pains are associated with the way our bones, muscles and ligaments connect.
We know that back pain is a common condition, but what are the most effective ways to help improve it? What habits can we change in our daily lives?
The most important thing is to maintain a healthy weight. If you’re overweight, try losing weight slowly over time. Also make sure you get enough sleep and exercise regularly. These will help reduce your risk for back pain as well as other health problems like diabetes and heart disease.
Feeling pain in a specific part of the back can mean different things: pain in the upper back can be linked to aortic problems, chest disorders or some inflammation in the spine; while pain in the lower half can mean problems between the inter-vertebral discs, inflammation in the nerves or even disorders in the organs of the abdomen and pelvis.
Habits that may be the cause of your back pain
Sitting or standing hunched over and may be very happy, intervertebral discs can bring discomfort. The intervertebral discs are the soft pads that cushion the spine from the weight of the body. They are like cushions that protect your spinal cord and allow you to move.
When you sit for a long time, your spine might lose its natural curve and become curved in an unnatural way. This can cause discomfort in your back or neck. It is best to stand up and walk around for a few minutes every hour to prevent this from happening.
The perfect mattress should be firm enough to support your back, but soft enough to adapt to your body shape. To be the ideal mattress, everything will depend on your sleep habits and whether or not you have back pain.
Sleep on your stomach (or belly down)
If you already have back pain, sleeping this way can make the condition worse. It is best to try sleeping on your side, with a pillow between your knees to relieve pressure on your knees and lower back.
Sit for too long
When you spend long hours sitting in the same position, you are more likely to experience muscle and joint fatigue, as well as back pain. If your chair doesn’t provide good support, it can be a problem. Your best bet is to invest in a chair with adjustable lumbar support.
Finding a chair with good back support is essential, but still, try to do small stretches throughout the day.
The right posture can make a significant difference in the effectiveness of your work, and to avoid back pain, it’s important to get up and take breaks every two hours. Sitting too much can also contribute to lower back pain. Prolonged sitting increases the risk of sciatica, which is another common cause of lower back pain.
Being sedentary is halfway to experiencing back pain in the future. The spine needs strong muscles for support. Exercises that work the muscles, even in small daily activities, like carrying shopping bags or climbing stairs, help a lot. Low-impact exercises like walking and swimming help protect the intervertebral discs and, consequently, the vertebrae of the spine.
Overall being sedentary is not good for health. It can lead to obesity, type 2 diabetes and other related diseases. The most popular form of sedentary lifestyle is sitting in front of a TV or computer screen. This is the cause of low-quality sleep, weight gain and lack of physical activity which leads to health problems.
Carrying too much weight in your purse or backpack
Excessively heavy backpacks are the biggest cause of back pain complaints among school-age children. Ideally, a backpack should weigh no more than 10% of the child’s weight. This last detail also applies to adults.
The study found that a third of children have back pain at least once a week and that 70% of those children carry their backpack on their back for more than an hour each day.
A survey by the American Academy of Pediatrics showed that over half of parents believe their child’s backpack is too heavy, but only 7% actually talked to their child about it.
Back pain treatments
Back pain can be divided into two groups: chronic pain and punctual pain. Chronic pain is pain that grows gradually over a few months and then becomes constant. Punctual pains happen suddenly and don’t last longer than three months.
In the most extreme cases, the only possible treatment is surgery. However, some of the most common treatments are:
- Specific medication;
- Cortisone injections;
- Cognitive behavioral therapy;
What is the fastest way to relieve back pain?
The fastest way to relieve back pain is through physical therapy. You can also try other methods such as acupuncture and massage.
The next fast way is to use cold water. Cold water can help with inflammation, but it doesn’t have the same effect on back pain. You can also try ice packs.
Cold shower: You should take a cold shower if you have leg pain or numbness in your feet caused by nerve damage from a disc herniation or something else .
Swimming: Swimming is a great exercise for your back. It can be done in the pool or in the ocean.Healthy sleep: Spend at least eight hours of sleep, and don’t use screens before bed.
Foam roller. Foam rolling is a form of self-massage that involves using a cylindrical object (usually covered in dense, open-cell foam) on the muscle and connective tissues of the body. It helps relieve tension, reduce inflammation, and increase blood flow.
In order to get the most out of this exercise, it is important that you start with a warm up before proceeding with the foam rolling. This can be done by doing some light cardio or some stretches designed for your particular area of concern.