Back pain is one of the most common complaints, and though it can affect younger people as well, it is significantly more common among adults who are over 35 years of age.
Kamal Raj Thapa, physician at Kathmandu’s Bir Hospital, says that the main cause that triggers backache is due to poor posture. At the same time, obesity and old age are also the main contributing factors.[break]
“If you work in a position where you’re bending a lot or carrying heavy things, then you may sense some lower back pain. Those people who are overweight have the tendency to have backache because heavy weight can put extra pressure on the spine and that causes the pain,” says Thapa.
Overweight people are at greater risks for muscle strains and back and joint pains as well than those who have a healthy weight. Overweight people tend to put off from working out as they may experience fatigue. But this indirectly leads to back pain due to inactivity.
The most common causes of back pain reported are due to strained muscles and ligaments and also by lifting something very heavy that puts pressure on your body or muscle spasm.
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Thapa explains that one of the other reasons of backache is due to nerve compression which can cause temporary or a long-lasting problem. It is basically caused by pressure on a nerve which can be the result of repetitive motions or holding your body in one position for a very long time. Individuals with sleep disorders are also more likely to experience back pain.
Other than that, people suffering from arthritis and osteoporosis may suffer from cases of back pain. Backache is also prevalent in cases of scoliosis that is a condition in which the spine abnormally bends to the side, either to the right or left.
Acute back pain can occur suddenly and persist for a few months. But chronic back pains can last for a longer period of time and can cause long-term problems as well.
Though proper medication is prescribed by doctors for treatment of mild or severe backaches, opting for a healthy lifestyle can also bring significant changes.
Thapa suggests that the immediate treatment for normal backaches is firstly maintaining correct posture, healthy lifestyle and working out to maintain a healthy weight. Apart from that, physiotherapy, which includes flexibility and strength exercises, can also help a lot to address back pain.
From an inactive lifestyle to strenuous physical work, there are couples of risk factors that can trigger back pain. Some of the factors linked to the higher risks of developing low back pain are smoking, a stressful job that strains you mentally, sedentary lifestyle, anxiety, and depression, strenuous physical exercises, or working out in an improper way, and pregnant women are also more likely to suffer from backaches.
Some ways to lower the risk of developing back pain is to address some of the risk factors which are:
• Body weight. Obesity is one of the core reasons of back pain. So it is very important for people to maintain a healthy weight.
• Posture when standing. It is very important to have a neutral pelvic position. It is also important to maintain a correct posture while walking. Stand upright, head facing forward, back straight, and balance your weight evenly on both feet by keeping your legs straight.
• Correct posture when sitting. This applies especially for those who have long hours of desk job. Your seat should have a good back support. When sitting, try to keep your knees and hips level and keep your feet flat on the floor. If you are using a keyboard, make sure your elbows are at right angles and that your forearms are horizontal.
• Shoes. Flat shoes place less of strains on the back, and especially women should be careful when wearing heels since they are more prone to backaches than men.
• Driving. Even while driving, it is important to have a proper support for your back. If you are on a long journey, have plenty of breaks and also get out of the car frequently and walk around.
• Lifting things. Be careful especially when you are lifting heavy objects. Bending your back initially is unavoidable. When you bend your back, try not to stoop or squat, tighten your stomach muscles so that your pelvis is pulled in. Most important, don’t straighten your legs before lifting; otherwise you will be using your back for most of the work.
• Your bed. Choose a mattress that keeps your spine straight and supports the weight of your body. Also, use a pillow accordingly and not one that forces your neck into a steep angle.
Note: Even after trying all these tips, and you continue to suffer from backaches or muscle aches, then consult your physician. You might be suffering from Vitamin D deficiency. Vitamin D is essential for strong bones because it helps the body use calcium from your diet. Your physician will run some tests to determine if your Vitamin D levels are low and can prescribe medication that will take care of your problems.
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