Prevent Back Pain!
Back pain can last for a long time and make you, and everyone around you, miserable. You need to take it seriously. In this connection the good old adage fits aptly – prevention is better than cure. It is better to not have back pain at all. The good news about back pain is that most forms of back pain can be prevented. Though back pain caused by accidents and sports injuries cannot be prevented completely, a lot of back pain can be avoided. To do this first we have to know what causes back pain in the first place. A proper understanding of the causes of back pain will give good ideas about the methods of preventing them. Also, knowing about the early pain signs and symptoms can help us to stop back pain on its track or getting blown up into chronic back pain.
Anatomy and Causes of Back Pain
The back comprises of three parts: the spine, the ligaments, and the muscles that are attached to the spine. The back muscles enable the movement of the spine for bending, stretching, or moving sideways. Ligament injuries do not heal well, and can cause long lasting pain. Back pain may result when either the back muscles or the spinal column gets damaged. Usually the causes of back pain are divided into four categories: mechanical problems, injuries, acquired conditions and diseases, and infections.
Figuring out what causes back pain requires careful history taking and physical exam. X-ray and lab studies, and MRI exams frequently help. A careful physical exam after a thorough history is usually enough to diagnose the majority of back complaints.
Back muscle spasms or muscle tension can lead to backache. Any wrong or awkward movement of the body can result in muscle spasms, sometimes severely. Bending or twisting improperly also leads to muscle spasm or tension. Lifting heavy objects, when you’re not used to doing it, is a common cause of backache. Back muscles need regular blood supply like any other muscle in the body. If the blood flow is reduced to the muscles then the muscle will lose functionality and elasticity. This will automatically cause muscle spasm and consequently back pain. When the back muscle gets into a spasm the back may get in to a “lock” making its movement very painful.
The spine has vertebrae joined together by facets on the back side and disks in front. The vertebral bones are separated by soft disks, that provide the needed cushioning effect when we walk or run. If the soft disks are damaged the cushioning effect will be reduced or gone causing the vertebrae bones to grind against each other resulting in backache.
Certain medical conditions and diseases may lead to back pain. They include: every variety of arthritis, spinal Stenosis; and visceral problems such as kidney stones or infections, endometriosis, and fibromyalgia.
Pregnancy, especially near term, is often the cause of back pain for new mothers. Usually this is due to hormonal effects that loosen the ligaments that stabilize the sacroiliac joints. That is a topic for another post all by itself.
Emotional stress can cause backache, usually by producing abnormal tension and very stiff posturing. This can hurt badly.
Different Methods of Prevention
We have seen what causes backache. If we take care and avoid these causes then we can keep backache at bay. The overall idea is to keep the back free from any stress to avoid back pain.
Correct Movement: The first and foremost step in preventing backache is the correct way moving our body for doing various tasks. Our body should be positioned correctly and there shouldn’t be any awkward body movements while performing tasks.
The human body is flexible and capable various simple and complex movements. Depending on our individual fitness levels we should be able move our bodies freely without strain. There shouldn’t be any stressful spinal or back movement. Lifting works best if yo keep your feet, hips, shoulders, and head all in, or very near, a straight line. You need help to do things you haven’t been conditioned to do. Use a ladder, or get help, to do things that you haven’t maintained the strength, or fitness to do.
Exercise for Core Stabilization: “Core stabilization” strengthens the muscles in the trunk and spine. If you’ve watched Dancing With The Stars, you’ve seen the fit abdominal muscles the professional dancers have. That is a marker of a well-toned ‘core’ and resistance to back injury. Core exercises will help you recover from back injury, and prevent future injury.
Exercise for Back Strength: Strength training and aerobic exercises also improve body balance and posture. Regular exercise ensures proper blood flow to the back muscles and keeps them supple. There are specific exercises that tone up the back muscles. Certain yogic postures are very beneficial in improving the health of the back muscles.
Repetition: Certain repetitive body movements can stress the back. Unlike one big impact from one wrong move, tiny impacts add up and present an aching back. The body will send signals when it is put under stress. You need to listen to your body and stop repeating an activity if it is causing the persistent pain. If the pain goes away as soon as you stop the activity, you’re not seriously injured. If the pain comes back the next day, you’ve worked your muscles hard. Focus mostly on stretching and light exercise and the following day you can do more forceful exercise. Pain the day after exercise indicates you’ve made small tears in the muscles, and that promotes healing and strengthening.
Posture: Our sitting, standing, or sleeping postures can determine whether or not we will have back pain. Don’t slouch. Sit straight. It will make you more alert, and your back will feel better. We must sit erect and comfortably. A slouching sitting position puts undue pressure on the lower spinal region. The back must be well supported while we are sitting. Ergonomically designed chairs are good for people with desk jobs.
The ears, shoulders, hands, and knees should be in line with one another when we stand. The body can tolerate mild discomfort for 15 minutes in a posture. Changing sitting or standing positions every 15 minutes to prevent any serious pain is a good rule to follow. We should change our posture every 15 minutes and move, stretch, or relax for 30 seconds before assuming another posture. Get out of your chair about every half hour and stretch some. You’ll fee more alert, and your muscles will thank you.
Those who sleep on their sides should put a pillow between their knees. Those sleeping on their backs should try putting a pillow under their knees. This is done to keep their body in perfect alignment and lifting any undue pressure on the spine.
Lifting Heavy Things: This is one of the most popular causes of back sprain. Many people shift the entire force to the waist and the back while lifting heavy objects. This puts huge pressure on the spine and the back and often results in damage to the both. The correct and injury free way to lift loads is to bring the object close to the body, bend the knees, and lift with the strength of the legs. The maximum pressure should be shifted to the legs. The remaining pressure should go to the hands.
Right Footwear: Athletes know how much difference the shoes they wear can make in their performance. It also makes a difference between getting injured, and not being injured. Wearing the right shoes will reduce shock on the back resulting from all the pounding that sports and games involve. Ladies that have to walk around a lot can reduce injury to their backs if they avoid high-heeled shoes. High heels must have been designed by a misogynist (woman-hater), who wanted to emphasize sexuality and promote back pain.
The Importance of a Healthy Diet: Along with exercise a healthy diet rich with all essential nutrients helps keeping back pain away. Osteoporosis is not a calcium deficiency disease. It is a calcium-wasting condition, and is the topic of another post.
Quitting smoking is a good step in an effort to avoid back pain. I’ve had numerous smokers, mostly men, tell me they were not going to follow my advice to get tobacco out of their lives. I was unable to help very many of them. The only ‘good’ effect of tobacco smoking is that it enriches the cigarette manufacturers and sellers.
Regular Check Up and Early Treatment: Regular physical check ups will detect any disease that could lead to back pain. Immediate treatment will not only cure the disease it will also remove any chances of having back pain.
Tips for New Moms: Back pain is common during pregnancy and should go away after the delivery. But many new mothers find back pain returning after two weeks. This is mostly avoidable. Careful lifting and back exercises can help this a lot.
These steps will not prevent all back pain. Nobody has absolute control over accidents and mishaps. Do your part, and you’ll keep your back healthy.
The Importance of a Healthy Diet: Along with exercise a healthy diet rich with all essential nutrients helps keeping back pain away. Osteoporosis is not a calcium deficiency disease. It is a calcium-wasting condition, and is the topic of another post.
Absolutely right!