We can nearly all of us sympathise when someone says they have back pain. It’s a fact that nearly all of us will suffer from it to some degree or other in our lifetime.
backpain can occur almost anywhere along the spine. But the most usual area is the lower back. This takes the most weight and stress in pretty much any activity.
Some of the most common causes of back pain are muscle strain and/or bruising; injury or strain to the ligaments; also spasms, which can be excruciating when the muscles knot up. This is fact is your body’s way of trying to imobilise that part of the back which is causing pain.
There are a myriad of causes, but some others are osteoporosis (more commonly occuring in women), arthritis, slipped disc. Together with diabetes and other more serious health problems.
Some of these things we can not do much about, but as the majority of back problems are caused by our lifestyle there is much that we can do to avoid Mr. back pain.
Bad posture, carelessness during everyday activities, and being overweight are all causes that we can do something about. Showing off lifting heavy weights in the wrong way is another frequent cause of lower back pain amongst young (and some not so young) men.
Bad posture is a major culprit. Many of us today lead a more sedentary lifestyle than our forebears. Sitting at desks in IT jobs, staring at screens all day. Where we often unconciously get ourselves into strange positions.
Couch potatoes often complain of their back, but just look at how we slump into the sofa and then twist around to find the remote! Hardly surprising we get problems is it?
So sit up, how many of us have heard our teachers say that? Well, they weren’t wrong. Try not to use chairs with a gap at lower back level. And just because you may be lucky enough to have an ergonomically designed chair, you can still get in a position to strain your back.
Sitting for long periods is very bad for your back anyway. The load on your back is at it highest when you sit. It’s less when standing or walking, and very low whilst sleeping.
Don’t sit for longer than 15-20 minutes at a time. Get up, stretch, walk around. Even a turn around the desk is good. The same applies when driving, of course it may not be practical to stop every 20 minutes, but try to have a break as frequently as possible.
Also make sure that your drivers seat doesn’t tilt back more than 30 degrees, and the front of the seat is best raised slightly at the front.
Ladies, avoid high heels for excessive periods of time. They put an enormous strain on your back. You’ll probably be letting yourself in for neck and shoulder pain as well. Sexy they may be, but how sexy will you look hobbling down the road because your back hurts?
Don’t underestimate the power of your mind. We live a stressful existence these days, and one of the ways our body tries to cope is to give us psychosomatic illnesses to make us rest. Backache is a common one. Try to set aside some quiet time for relaxation, and/or meditation. Yoga is excellent therapy.
Something we hear a lot about these days are core strengthening exercises. These are great for keeping bad back pain at bay. Weak core muscles aggravate back strain and can cause your pelvis to twist out of line. Regular exercise is a must.
Having said that, don’t over-exercise. The hospital outpatients departments are full of people who have launched into a rigorous exercise regime, having done nothing for fifteen years. You’ll do yourself more harm than good.
Start gently, and work up to a regime that you can live with on a regular basis. Little and often is the key. If you are in any doubt, consult your medical practitioner first. They’ll probably be able to put you in touch with a local keep-fit class anyway.
Just remember with a little common sense, and applying some or all of these tips, and back pain doesn’t have to take over your life.
