How to get rid of back pain? may be a common ailment but it can be truly debilitating when it strikes. In fact, back pain is one of the main reasons for employee absence at the workplace. Back pain can arise due to a large number of reasons. It can be for medical reasons or work related ones, due to age injuries among other things. The back is made up of muscles, ligaments, tendons, disks, and bones that support our bodies and keep us moving easily. A problem with any of these factors can lead to back pain. For instance, inflammation or irritation of the nerves, muscle strain or bone, disc and ligament injuries can all cause severe pain.
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Here are some bad habits that can exacerbate your back pain:
Not enough exercise: You will be prone to back ache if your abdominal muscles are weak. A strong core is essential for a good posture and thereby back health. Exercises that will strengthen your core and improve you balance include Pilates, Yoga and aerobic exercises like swimming, walking, and cycling. Even if you are already suffering from back pain, the worst thing that you can do is to become sedentary. This will worsen your condition because activity sends more blood flowing to the painful area thereby reducing inflammation and muscle strain.
Poor posture: Poor posture whether sitting or standing can strain your muscles and spine. Over time, this can even alter the shape of your spine leading to further back problems. Stand with knees a little bent and one foot in front of the other to reduce the strain on your lower back. And while sitting, ensure that your hips are a bit higher than your knees.
Improper lifting: A large number back injuries are caused by an improper lifting technique. When lifting heavy objects, always remember the golden rule that says you should bend your knees with your head down and back straight to avoid straining your back. Do not twist when lifting.
Obesity: When you are overweight, especially around the abdomen, your centre of gravity shifts forward and puts more strain on your back. Extra weight can be particularly bad if you suffer from low back pain.
Remedies for back pain
Medication: There are a number of lines of treatment that your medical practitioner may want to take depending on the severity of your problem. He might prescribe pain medication like acetaminophen, NSAIDs, oral steroids, narcotic drugs, muscle relaxants, and anti-depressants after taking the strengths, risk factors and your particular problem into account. Sometimes, epidural injections of anti-inflammatory steroids are given for low back pain. Some people, in rare cases, may also have to undergo back surgery if they find it difficult to function with the severe pain.
Exercise: Back exercises and sometimes, physiotherapy, is required to treat back pain symptoms. The best exercises for the back are a combination of strength training, stretching, and low-impact cardio. If you exercise at least two to three times a week you will reduce your risk of back pain by 45 per cent. Exercise strengthens muscles, reduces stress and fills you with feel-good endorphins. Pilates and yoga are considered to be very good for back pain. The stretching, strengthening, and abdominal exercises that are part of a Pilates routine can help you overcome back pain. In Yoga, the Padahastasana pose and Anuloma Viloma are particularly helpful.
Do make it to ask your doctor before you start off with any exercise regimen as some can actually worsen back pain. If you find that any exercise is causing pain for more than 15 minutes, discontinue it immediately. For instance, standing toes touches strain your disks ligaments, lower back muscles and hamstrings. Similarly avoid sit-ups that put a lot of pressure on your spine; and leg lifts that can make your pain worse if your core is weak. Try exercises like partial crunches that strengthen your back and stomach muscles; hamstring stretches; wall sits, where you slide down a wall till your knees are bent and your lower back pressed against the wall. Bird dog stretches, where your position yourself on your hands and knees, tighten your abs and extend one leg behind you, strengthens your lower back.
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