Back pain is a common problem that affects people of all ages, but it can be particularly frustrating for those of us who spend a lot of time sitting down. Whether you work in a cubicle or are a stay-at-home parent, it can be an issue that keeps you from doing the things you love.
Back pain is most often caused by poor posture and muscle weakness. It is the most common musculoskeletal complaint, affecting approximately 50% of the population at some point in their lives. It is a significant cause of concern for patients and healthcare providers alike and is often an indicator of serious underlying conditions.
There are many different types of back pain, and they can be caused by a number of different causes according to back pain clinical trials:
- Acute low back pain (also called lumbago) is often caused by an injury or illness that has affected your back, spine, or nerves. The pain may feel worse in the morning and go away after sitting or lying down for a while. You might have trouble walking and standing upright because of muscle spasms in your legs.
- Chronic low back pain (also called sciatica) usually lasts for more than 6 months and comes on suddenly. It usually comes from irritation or inflammation of one of your spinal nerve roots (the spinal cord’s main connections with muscles, tendons, and bones). This can happen because of an accident or injury; degeneration of discs between vertebrae in your spine; herniated discs; tumors pressing on nerves; disc degeneration from aging; degeneration from other medical conditions like kidney stones or diabetes; and so on.
- Spinal disc herniation is also one of the more known causes. This occurs when a bulging or herniated disc pushes on nerves in the spinal cord, causing pain. Back pain can also be caused by nerve damage, which happens when damage to the spine’s protective covering occurs due to injury or disease.
- Another common cause of back pain is arthritis. Arthritis can make it difficult for people with arthritis to retain good posture and keep their muscles strong enough to support their weight properly.
The first step in treating back pain is to identify exactly what type of back pain you are experiencing. There are three main types of back pain: musculoskeletal (back), nerve root compression (sciatica), and psychosomatic. Musculoskeletal back pain is caused by inflammation due to an injury or overuse. Nerve root compression causes numbness or tingling in the leg or foot area. Psychosomatic back pain is caused by stress, anxiety, depression, or other mental factors that contribute to stress on the body.
After identifying the type of back pain you are experiencing, it’s important to treat it appropriately with a customized plan that includes physical therapy sessions and possibly medication if needed. You should also consult with your doctor if you have any concerns about how long your symptoms will last or if they might worsen into something more serious than just discomfort from everyday activities like lifting up heavy objects or sitting down too long without bending at your waist (which can cause lower-back strain).
There is no one-size-fits-all answer to proper techniques and exercises to treat back pain, as the best of them that relieve back pain will vary depending on the person’s individual situation and injury. However, some general exercises that may help include:
- Raising your torso up and down slowly – This is a good exercise for stretching your back and spine.
- Flexing your abdominal muscles – This will help to relieve tension in your lower back and spine.
- Doing simple twists – Twists can help to stretch your spine and relieve tension in your neck and shoulders.
- Engaging your gluteals – These muscles come into play when you are upright, walking, or running, so by engaging them regularly, you can help improve your back pain relief.
- Practicing Circuits – A circuit is a series of exercises that work multiple body parts at once, so by doing several circuits throughout the day, you can stimulate a wide range of muscles and help relieve back pain quickly.
In conjunction with these exercises, these tips are also encouraged to be done to ensure the effectiveness and efficiency of the exercises:
- Keep your back supported – Slouching or bending forward excessively can lead to back pain, so make sure to keep your back supported by resting your weight on your stomach or on your heels.
- Warm up your back before you do any exercises – It’s important to warm up your back before you start any exercises, especially if you have back pain. This will help increase flexibility and range of motion in the spine.
- Use gentle movements – When doing any exercises for your back, make sure to use gentle movements that are comfortable for you. You don’t want to aggravate the pain further by doing too much too soon.
- Take breaks – If you’re feeling any pain or discomfort during the exercise, please stop and allow yourself a break. This will help reduce inflammation and help you heal faster.
Performing simple exercises on a regular basis can help avoid back pain from developing. Back pain is one of the common problems and can be also caused due to lack of exercise.
Find several types of stretching and strengthening exercises that help to get rid of back pain. There are exercises that have been specially designed for those who are suffering from severe back pain. However, if you begin to notice pain at the onset, it is best to listen to your body and take some time off. Also, make sure you do not ignore the warning signs as failure to stop will likely result in more serious injuries.