Ways To Relieve, Overcome, & Hopefully Avoid Back Pain
Modern day life revolves around two things: working a lot and sitting a lot. Most people sit at their offices for over 8 hours a day, and then probably sit on the couch or while reading a book at their home as well during the relaxation time. And this is not okay. We all know that back is one of the most important parts of the body as there are muscles, bones, and nerves that hold the body. Therefore, it is necessary to maintain a healthy and straight back, and it is not that easy once you live the previously mentioned kind of lifestyle. The fact that you are sitting throughout the most of the day leads us to a conclusion that your back might be under severe pressure and tension. And this can result in chronic pain especially in the lower back area. Also, arthritis could develop as it is one of the most common conditions when it comes to joint pain. Taking this into consideration back pain is not something that we should overlook, but we should rather react as soon as we feel that something is not right. But how to cope with back pain or even prevent it?
What causes back pain?
So having in mind that chronic back pain is the leading disability in people under 45 years it is important to know what can cause it:
- First of all, it can directly have related to the spine discs that are became degenerated. There is an option that soft tissue between joints comes out, and it results in herniated disc which causes back pain. Also, a disc can have bulged and if that happens you will probably feel that some nerve is under pressure. And you could also suffer from degenerative disc disease which happens as a consequence of spine shrinking or tearing. This is mostly the case with older people.
- Another common reason why back pain appears is the inflammation of the sacroiliac joint. It is the one between pelvis and spine, and it is in charge of moving weight from upper body to the lower part. And once it is inflamed that can be much harder, and the result is back pain. Most common causes for this one are arthritis or a suffered injury.
- There is also the spinal stenosis where the canal has been narrowed, and the nerves are pressured. This mostly results in numb legs. And you might suffer from spondylolisthesis where a bone slips out of place in the lower back area. Therefore, the pain in back appears, and the joints are weakened.
- As we already said frictions or accidents could be a great cause as well, especially if the back has not healed the proper way.
- And at the end being overweight and not exercising, while eating a lot of unhealthy food and smoking might directly affect your back’s health.
How to cope with or prevent back pain?
- Now that we have discussed what are the possible causes that you are experiencing back pain it might be good to see how to deal with it:
- So, first of all, you want to be sure that you have the best diet plan there is. Your best chance is to reduce the intake of refined foods, like sugar or processed meat, as well as white flour products as those can increase inflammation. On the other side eat more veggies, nuts, lean protein meats and be sure to get enough Omega 3 acids and Calcium, as well as Vitamin D as those are crucial for joint and bone health. Also spice up your food as spices like ginger, curcuma, red hot pepper, oregano, etc. might have a positive effect on bone health. And do not forget that you should quit smoking as along with the overall bad affect that it has on your health, it can harm your back as well.
- As of the natural and home remedies for arthritis, your best chance is to apply anti-inflammatory creams like capsaicin or gels that will cool down the spot. Also, you might want to take some medication for pain relief, but only after consulting your doctor.
- Furthermore, you need to reduce the time that you are sitting or lying down and increase the time that you exercise on a weekly basis. Yoga or aerobics work the best when it comes to back pain relief. And be sure to maintain a healthy weight as that is crucial for back health. Also keep the good posture, with your neck and spine lined up and shoulders being at an even height to relieve tension from one side of the back.
- Do not sleep on the stomach as that strain both neck and back. If you are sleeping on sides put pillows between your knees, and if you are sleeping at your back put them under your knees as this can relieve both tension and pain. Also, tend to increase your flexibility by performing certain exercises that will stretch your back and hamstrings.
- Also, you might want to consult with a doctor if you should attend electricity nerve stimulation as those can be helpful when you experience back pain. Furthermore, you might want to apply ice and heat therapy and a regular hand massage on a weekly basis as that will both relax you and release the pressure on the nerves.
- At the end make sure to be as strong as you can and to improve the strength of your core as a weak core means weak back.
- If you do not experience chronic back pain than good for you. But that does not mean that you should practice unhealthy lifestyle. To prevent that back pain ever approaches you, you might want to apply all stuff that we mentioned in the previous section, excluding the therapies and medication. Keep in mind that prevention is always better than cure.
People must realize that a back pain is a serious health problem and that it is not something that one should suffer from without reacting. Some might think that it will pass by itself, but it might not and it can turn into a more serious issue. So that it does not happen, you will want to practice a healthy lifestyle that revolves around a balanced diet, exercise, and healthy daily routine!
Meighan Sembrano is an enthusiast and passionate writer. She is a contributor to Consumer Health Digest . She is expertise in Beauty and skin care articles.
Also, have contributed in the health and fitness field. Her work gives an enthusiast twist to the readers. She resonates the readers with her simple and thoughtful words. You can follow Meighan on Twitter and Facebook