Back pain, particularly lower back pain, is very common. It usually improves within a few weeks but can sometimes last longer or keep coming back.
It is a common temporary issues resulting from muscle strain , injuries to the muscle or ligaments, bad body posture or age-related factor .
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Causes of back pain
Back pain often develops without a cause that shows up in a test or an imaging study. Conditions commonly linked to back pain include:
- Muscle or ligament strain: Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. For people in poor physical condition, constant strain on the back can cause painful muscle spasms.
- Herniated or Ruptured disks : Disks act as cushions between the bones in the spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, a bulging or ruptured disk might not cause back pain. Disk disease is often found on spine X-rays,
- Arthritis : Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis
- Spinal stenosis : The spinal canal narrows usually due to age-related changes like thickened ligaments or bone spurs , putting pressure on the spinal cord or nerves. This often causes lower back pain that worsens with standing or walking and improves when sitting or bending forward.
- Pregnancy: Pregnancy can cause lower back pain, especially in the second and third trimesters. This is often due to hormonal changes, increasing weight from your uterus and fetus, and a changing center of gravity.
Best way to relief back pain
With right structure , regular exercise. You can let go of your back pain. Follow this tips as the best way you can relief your chronic back pain
Regular exercise program
Exercise is the foundation of chronic back pain treatment. It’s one of the first treatments you should try, under the guidance of your physician and spine physical therapist. However, one set of exercises does not work for everyone,Maintaining your exercise routine regularly at home is even more important than the work you do during the physical therapy. A consistent regimen is the key to maintaining the spine’s strength and stability.
Diet Change
Some diets are highly inflammatory, especially those high in fats, refined sugars and processed foods. Consult with your doctor to see if your diet could be contributing to your chronic back pain and how you could change it. Maintaining a healthy weight could also help lessen back pain by reducing pressure on your spine.
Sleep Better
When you have back pain, sleeping can be hard. It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse. A poor sleep position can also increase back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.
Ice and Heat
Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a . Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation
