Top Back Pain Causes and How to Alleviate Your Back Pain
In the recent years, back pain has become one of the most common complaints healthcare providers get from patients in the US. As per survey reported by CDC, around 39.0% of adults had back pain back in 2019. The statistic from CDC is alarming because back pain can result in reduced mobility, loss of productivity and poor quality of life.
Back pain usually starts as a dull ache that can soon become unbearable. Not to mention, back pain is common in both men and women. So if you are an adult, chances are you might experience back problems at least once in your life.
If you are experiencing an onset of back issues or have had back pain for a while, it is essential to educate yourself about this condition. This article will explain the causes of back pain in detail and provide solutions to alleviate it. If you are experiencing recurring back pain in any capacity, we highly suggest a complete read through the following information.
of American adults experience back pain (Source: CDC)
Potential causes of back pain
Before we can start treating any health issue, we must get to the root of the problem. As far as back pain is concerned, there can be quite a few causes for it. Following are potential causes of back pain:
Muscle or ligament strain:
Your back consists of complex structures, including muscles and ligaments. Muscles or ligament strains are a common cause of back pain. Your back can get strained due to injury or lifting a heavy object with an incorrect posture.
According to American Association of Neurological Surgeons AANS, more than 90% of individuals with back sprain are likely to fully recover. While most back strains will recover, some may experience prolonged pain for which we suggest seeking medical advices from professionals.
Sciatica
Discs are structures present between each vertebra, and their primary purpose is to relieve pressure from the spine. Spinal discs in the lower back region can become herniated, putting extra pressure on the nerves which are passing through the spine. The condition involving herniated discs is known as sciatica, which can be extremely painful.
Sciatica pain originates from the buttock region and radiates down the leg, which is a telltale symptom of sciatic nerve pain.
Osteoarthritis ("wear and tear" of joints)
Another cause of back pain is osteoarthritis, commonly known as degenerative joint disease. While this condition can affect any joint, when it appears in the spinal cord, it causes severe back pain. The cartilage between the joints of the spine wears down and the friction increases.
When an individual is experiencing spinal osteoarthritis, the pain may get worse during specific movements that involve bending or twisting of the spine.
Spinal deformities
Spinal deformities such as scoliosis can cause back pain because they cause the spine to lose its natural shape. Spinal deformities can cause the spine to curve side to side and at various locations.
A deformed spine can't distribute the weight evenly and puts excess pressure on certain parts of the structure. If the spine is curved in the lower back area, it can cause back pain and mobility issues.
How can you alleviate back pain?
When back pain occurs, the first instinct of most people is to avoid physical activity and go for complete bed rest. However, per the American Family Physician Journal, non-complicated back pain cases can take longer to heal if the patient goes on a prolonged rest. So unless your back pain has started as the direct result of trauma or accident (which we highly suggest seeking urgent care), you can alleviate and reduce back pain with following self-care approaches:
Avoid prolonged bed rest
Since bed rest can delay healing in case of back pain, staying active can improve the speed of recovery. As long as your back pain is not the result of a accident or trauma, minimum physical movement can facilitate healing process.
Improve muscle strength and flexibility
Your muscles play a crucial role in strengthening your back muscles. Muscles in your back support the spine and take some of the load off of the spine. Therefore, strengthen and flexible back muscles will directly improve any back pain issues.
Techniques such as yoga and pilates are great ways to build flexibility and strengthen the muscles around your back. You can start with moderate stretches and make your way up to more advanced techniques over time to relieve back pain. Strong core and back muscles will prevent back pain from returning.
According to My Back Pain Coach program, there are 8 movements that can be performed in sessions of 30 mins which help totally “wake up” certain muscles, restore your body’s natural functional movement and allow it to heal naturally. Without the need for medication, surgery, injections or months of physiotherapy, Ian Hart, founder of My Back Pain Coach program and a Certified Strength and Conditioning Specialist, has helped hundreds of patients with his proven approach to jump-start pathways so vital oxygen and nutrition can rejuvenate muscles and help healing back pain.
Maintain a good posture
If your job involves sitting down for prolonged periods and experiencing an onset of back pain, then something as simple as adjusting your posture and using spine supporting gadgets can improve back pain.
1) Posture correctors are convenient and easiest way to stop slouching/hunching while reducing pressure on the spine.
2) Adjust the height of your work monitor in a way that the top of the screen is at your eye level.
3) If sitting for long hour is part of your life whether it is for office work or driving for hours in traffic, we highly suggest lumbar support pillow for office chair and car seat. The inexpensive lumbar support equipment can greatly reduce pressure off your lower back.
4) Per VA Benefits and Healthcare, experts believe that taking a break every 30 minutes is recommended if your work involves sitting for long hours.
Posture Correctors
Lumbar Support Pillow
Apply heat and ice treatment
Heat and ice treatments are proven to treat pain and soreness. Ice therapy generally works best if you are experiencing inflammation and pain in your back. On the other hand, heat treatment can help relax the muscles and reduce pain if you have muscle strain or stiffness in your back.
In case of back pain resulting from sciatica, alternating heat and ice treatment can show instant results in reducing the pain sensation. Studies show that interchangeably using heat and ice treatment can improve blood flow to the site of pain and promote recovery.
Several issues can cause back pain, and finding its primary source is the first step toward recovery. You can try these simple back pain relief solutions to alleviate back pain. However, if your back pain started after an injury or accident, you should contact your doctor immediately.
Supporting Source:
4) 39.0% of adults had back pain. CDC. https://www.cdc.gov/nchs/products/databriefs/db4 15.htm
5)Taking breaks after every 30 minutes of sitting recommended. VA Benefits. https://www.va.gov/ WHOLEHEALTHLIBRARY/tools/taking-breaks-when-to-start-moving-and-when-to-stop.asp
This article does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the healthysolutions.fit Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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