The Back Pain which is felt in the back usually originates from the bones, joints, muscles and nerves etc. It may be in the cervical, thoracic or lumbar region. It may be spontaneous or can be chronic.
It can be constant, stay in one place or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes numbness may be felt in the legs or arms. In fact, back pain is not only the problem of our country but it is also observed all over the world.
As a matter of fact, nine out of ten persons experience the back pain at least one in their life. That is why it is said that back pain is a very common complaint or problem throughout the world..
Due to this problem the affected persons are not capable to do their work smoothly and efficiently. Even there are a number of cases who start remaining absent from their work. Though it is not very serious problem, but it may be very painful especially when it radiates to arm or leg.
Back pain may be owing to bad personal health habits and personal risk factors such an overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.
Prevention and Treatment of Back Pain
Prevention: There are some important points which may help in preventing the back pain. These points are-
Regular Exercises are helpful in enhancing strength and keeping the body weight in control. Each and every individual should perform aerobic exercises which are usually considered best exercises because these exercises do not strain or jerk the back.
In these exercises, exercises related to back muscles and abdominal muscles should be included. Along these exercises, the flexibility exercises such as bending forward, bending backward, bending sideways and sit ups should also be performed regularly.
Maintain Appropriate Body Weight:
Overweight and obese persons are at the greater risk of developing back pain. That is why and individual should try to keep or maintain proper body weight and should prevent Obesity. In fact there are less chances of back pain who have normal or proper body weight.
For maintaining proper body weight aerobic exercises and diet control can play very effective roles. Aerobic exercises should be performed for at least 60 minutes each day. Aerobic exercises can be in various forms such as slow running, jogging and cycling etc. Low calorie diet should be taken for maintaining weight ort keeping the body weight under control.
Proper Sitting Posture: For the prevention of back pain one should lay stress on proper sitting posture. For proper sitting posture one should make sure that feet should be flat on the floor. The chair or seat should have good back support. When sitting in a chair, hips should be as far back in the chair as possible.
Head, spinal column, shoulders and hips should be in straight line and erect. Legs should not be hanged position. Don’t cross your legs in sitting position. Don’t cross your legs in sitting position. In such sitting posture there will not be undue stress on the back, which is beneficial in preventing back pain.
Proper Standing Posture: In standing posture, Always keep your back straight and balance your body weight evenly on the both feet. Toes should be 3” to 4” apart. Your Knees should be straight, chin should be inside. Belly should be backward and presses inside. For preventing back pain one should try to remain in such standing posture.
Avoid Lifting heavy weight: If you want to prevent back pain, generally you should avoid lifting heavy weight or objects. if you think it is necessary to lift such weight or object, Lift it in a correct way and keep your back straight, heads up, Squat properly and then lift the weight. You should keep the object close to you. Don’t straighten your legs before lifting the weight or object.
Use Lumber Support belt: The persons who are usually engaged in lifting weights, should use lumber support belt. Up to some extent back injury can be prevented with its use.
No Smoking: If you want to prevent back pain you should say no to smoking. On the basis of recent research studies, it is concluded that higher percentage of smokers have back pain incidences in comparison to non-smokers of the same age, height and weight.
Lying or Sleeping on bed: For proper prevention from back pain you should use a mattress that keeps your spine straight. Use a normal size pillow. While sleeping or lying your neck should be slightly hard so that your back may remain straight.
Refrain from Strenuous Activities: Back pain can be prevented up to some extent if you refrain yourself from strenuous activities. if you remain involved in Strenuous activities there may be maximum chances of getting fatigue. Working under fatigue may lead to back injuries. So, for preventing back pain, refrain yourself from Strenuous activities.
Move and Lift the Objects Properly:
For proper prevention of back pain you should always keep in mind that it is better for your back to push the objects on the floor instead of pulling them. Along this when you lift an object keep looking straight ahead, not up or down so that the back of your neck may remain in straight line.
How to Cure and Manage Back Pain
The aim of management of back pain is to achieve maximum reduction in the intensity of pain as easily as possible so that the affected individual may restore his strength to perform daily routine activities. Generally, the back pain can be managed with the help of various types of therapies and corrective exercise. Surgery is required in rare cases. Back pain can be managed with the help of following measures:
Heat Therapy: Heat therapy can reduce the symptoms of pain. Sometimes hot bath (moist heat) provides best results.
Cold Compression Therapy: In some cases, back pain is relieved by cold compression therapy (ice or cold pack application)
Massage: Massage can be very effective in relieving pain but it must be performed by an experienced individual.
Medications: medications may be beneficial in reducing pain. Muscle relaxants may be effective but only for short term.
Physical Exercises: Physical exercises can be beneficial in relieving back pain but these exercises should be done under supervision of expert person. Some forms of persistent stretching exercises such as bending forward, backward and sideways may be very effective. Yogic asanas such as tadasana, shavasana, shalabhasan, bhujangasana, dhanurasana and lying on back in vajrasana can be used for managing back pain.
Surgery: Though its requirement is rare but can be very effective for individuals with major disc problems or scoliosis. In fact, it is the last resort in the treatment of back pain.
Other therapies: Electrotherapy and Inversion therapy are also used to manage back problems but these methods are applicable for temporary relief from pain. In inversion therapy, the affected person is hanged in an upside down position for some time.