Back pain is a common condition that affects people of all ages at this time. 80% of people over the age of forty suffer from back pain. Among them, girls are more affected by back pain than boys. Women's back pain during pregnancy is normal. Back pain doesn't want to go away easily. Even when getting up, sitting, sleeping or doing any normal activity, the pain is reported. Sitting all the time in the office or at home is one of the causes of back pain. Moreover, those who work sitting in front of the computer for a long time suffer from back pain.
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Overview Of Back Pain
One of the most prevalent medical conditions worldwide is back pain. It can feel numb and steady or suddenly become acute and shoot down the leg. Back pain can appear suddenly in people who have an accident, fall or carry something heavy. It can also come on slowly due to aging-related degenerative changes in the spine or it might be brought on by muscular strain, osteoporosis, arthritis, or muscle strain. Back pain can occasionally be brought on by inflammatory arthritic disorders or other illnesses.
What Causes Of Back Pain?
Our spine is a complex structure of bones, discs, muscles, tendons and ligaments. They carry our body weight and enable us to move. We have back pain due to various causes, some important causes of back pain are mentioned:
- Arthritis can cause back pain.
- Excessive strain on the back muscles, improper lifting of heavy objects and sudden movements of the body in wrong postures often cause back pain.
- Back pain also occurs when muscles are strained due to overwork.
- Working continuously in a chair for long periods of time can lead to back and waist pain.
- Even standing for a long time can cause back pain.
- Excess weight can strain the back muscles resulting in back pain.
- Structural problems of the spine can cause back pain.
- Kidney infection, hemodialysis or kidney stones can cause back pain.
- Bones become porous and brittle, causing excruciating pain in the vertebrae of the spine.
How Many Types Of Back Pain?
- Acute back pain: Acute back pain typically lasts a few days to a few weeks and comes on suddenly.
- Subacute back pain: Subacute back pain develop gradually or unexpectedly and lasts for four to twelve weeks.
- Chronic back pain: Chronic back pain can develop fast or gradually, lasts for more than 12 weeks, and happens every day.
What Are Some Exercises That Can Help With Back Pain?
Exercises can be an effective way to alleviate and prevent back pain, but it's important to consult with a healthcare professional or physical therapist before starting any new exercise program. They can offer you individualized advice depending on your unique circumstance. Here are some exercises that are commonly recommended to help with back pain:
1. Core Strengthening Exercises:
- Planks: Lie face-down with your forearms on the ground and lift your body off the ground, maintaining a straight line from head to heels.
- Bridges: With your knees bent and your feet flat on the floor, lie on your back. In order to create a straight line from your shoulders to your knees, raise your hips off the ground.
2. Stretching Exercises
- Child’s Pose: Sit back on your heels, bend your knees, and extend your arms forward while bringing your chest toward the floor.
- Cat-Cow Stretch: Start on your hands and knees, arch your back like a cat, then lift your head and tailbone towards the ceiling (cow position).
3. Flexibility Exercises
- Hamstring Stretch: Lie on your back and gently pull one knee towards your chest while keeping the other leg straight. Repeat with the opposite leg.
- Hip Flexor Stretch: Kneel on one knee, push your hips forward, and hold the stretch.
4. Low-Impact Aerobic Exercises
- Swimming: Swimming is a low-impact exercise that can help strengthen the entire body, including the back muscles.
- Walking: Regular brisk walking can improve overall fitness and promote back health.
5. Yoga and Pilates
- Many yoga and Pilates exercises focus on core strength, flexibility, and posture, which can be beneficial for back pain.
6. Resistance Training
- Exercises that target the back muscles, such as rows and lat pull-downs, can help improve posture and reduce pain.
7. Water Aerobics
- Exercising in a pool provides buoyancy, reducing the impact on your back while still providing a good workout.
8. Tai Chi
- Tai Chi combines gentle movements and deep breathing, which can improve balance, flexibility, and reduce back pain.
A qualified physical therapist can help alleviate pain by ensuring proper form during exercise, ensuring proper posture, and advising on any discomfort or increased pain levels.
What More Treatments Are Available For Back Pain?
There are various additional methods to treat back pain besides exercises:
1. Bed and Pillow Adjustments: Ensure your mattress and pillows provide proper support for your back and neck. For people with back problems, a medium-firm mattress is frequently advised.
2. Limit Heavy Lifting: When lifting something heavy, adopt the right lifting techniques (bending at the knees, keeping the object close to your body, and lifting with your legs rather than your back) and avoid heavy lifting whenever feasible.
3. Stress Reduction Techniques: Stress can contribute to muscle tension and exacerbate back pain. Deep breathing exercises, yoga, and mindfulness meditation are all effective stress management techniques.
4. Back Braces and Supports: Some individuals find relief by using back braces or supports, especially when engaging in activities that exacerbate their pain.
5. Injections: In some cases, a doctor may recommend epidural steroid injections or other types of injections to reduce inflammation and provide pain relief.
It’s essential to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan for your back pain. What works best can vary widely depending on the underlying cause and severity of your pain. Additionally, remember that lifestyle factors such as maintaining a healthy weight, staying physically active, and practicing good posture play a crucial role in preventing and managing back pain.
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