Common Causes of Back Pain and How to Prevent Them
Back pain may feel like a dull, achy pain, a sharp shooting pain, or a bruised sensation. Back pain can be localized to the upper or lower back, or it can feel as if it is spread across both areas. Unfortunately, it is one of the most common reasons people visit the doctor and a leading cause of disability worldwide. Fortunately, most cases of back pain can be prevented or treated with lifestyle changes and simple exercises.
Common Causes Of Back Pain
Back pain can have many causes. Fortunately, most of these are easily preventable or treatable with simple lifestyle changes and exercises. There are two common types of back pain: acute (or sudden) pain resulting from a specific incident like lifting something heavy or jarring your back when you fell onto it; chronic (long-lasting) pain that starts for no apparent reason and lasts longer than six weeks.
Chronic back pain is usually due to an injury, but some issues commonly cause it. These include herniated discs in the spine, degenerative disc disease (when discs wear out), stress or sleeping badly, muscle spasms around the lower spine, osteoarthritis in the vertebrae, scoliosis, and pinched nerves from bulging discs. When the chronic worsens, you can opt for spine surgery which can bring you back on your feet, but this is the last resort. There are other causes of back pain, some of which are less common. Some of the most common causes of back pain include:
- Bad Posture – bad posture is a common cause of chronic back pain. It can result from poor ergonomics in your work environment or standing in one position for too long, like when you are on your feet all day.
- Overuse – Overuse of certain muscles in the back is a frequent cause of chronic pain. This can happen during running or lifting heavy objects that place unnecessary strain on your vertebrae.
- Poor exercise habits – most people know that aerobic exercises, like jogging and biking, can build muscle strength and improve cardiovascular health. Still, they may not realize how important it is to strengthen the core (abs and lower back) to protect it from injury.
- Bad sleeping positions – sleeping on your stomach is bad for your back. It forces the lower spine to curve unnaturally and strains the discs between each vertebra. Sleeping on your side is a better choice, but you should place a pillow between your knees so that they are not forced together when you lie on your side. Sleeping with a pillow under or behind your head can also help keep the spine straight while maintaining a neutral position.
- Smoking – Smoking increases inflammation and has been linked to a higher risk of several conditions that affect the back, including arthritis, osteoporosis, nerve damage, and tissue degeneration in general.
- Obesity – being obese places greater pressure on the back because there is more support, leading to pain over time.
How To Prevent Back Pain
There are several things you can do to prevent back pain from happening in the first place.
Practice Good Ergonomics
Good ergonomics in your workplace can go a long way toward preventing back pain. The most important thing you can do is get into the habit of choosing chairs that offer good lumbar support, such as those that provide a curved piece for your lower back. Another factor to keep in mind is height; you should choose a chair with arms so you can adjust the height to suit your needs and prevent slouching. You should also stand up and stretch frequently and take micro-breaks when looking at screens for an extended time, such as working on a computer all day or watching TV from the couch every night.
Maintain a Healthy Weight
Keeping your weight within a healthy range is another key factor in preventing back pain. Carrying around extra weight puts unnecessary pressure on your back, leading to pain over time. If you are overweight, try to gradually lose weight by making small changes to your diet and exercise habits. This will not only be good for your back but your overall health as well. Additionally, obesity is a leading cause of back pain, so it’s important to maintain a healthy weight if you want to keep your back healthy. This may mean eating a balanced diet and getting regular exercise. If you are unsure where to start, consult with a dietitian or personal trainer to create the right plan.
Stop Smoking
Smoking causes lung cancer and other health problems, but it also increases inflammation in the body and has been linked to several conditions that affect the back. If you want to protect your spine, quitting smoking, is important. There are many potential causes of back pain, but some are more common than others. By knowing what these causes are and taking steps to prevent them, you can help keep your back healthy and pain-free.
Take it Easy on the Heavy Objects
When you have to lift something, make sure that the item is not too heavy for you. If you need to carry a backpack, choose one that is ergonomically designed to support your back. If possible, don’t bend your back when lifting something off the ground or out of a tight space; squatting rather than bending over can help protect your back from injury. It would help if you also bent at the knees before lifting to get maximum support from your legs. You should also consider recycling items whenever possible instead of throwing them away so that you are not exerting yourself more than necessary while performing trash duty around your home or office. These tasks must be done properly because if you put too much stress on your body, it can lead to pain and even cause an injury.
If you are experiencing back pain, it is important to see a doctor to determine the cause, and proper treatment can be prescribed. Unfortunately, there are many potential causes of back pain, and not all of them can be prevented. However, by following the tips listed above, you can reduce your risk of developing this common problem. Remember, if you are in pain, don’t try to tough it out – seek medical help right away. Your health is worth it.
