Back pains can be excruciating, causing discomfort and affecting the basic life activities of its victims. It is one of the most common illnesses that can push patients to seek emergency care immediately. Statistics show that 23% of adults suffer from back pains, and this could be as a result of the following:
Age
People over 30 tend to have more back pains. Intervertebral discs wear away with age. As the disc wears and weakens, pains and stiffness can be felt.
Weight
Overweight or obese people carry extra weight and are more likely to experience back pains.
The overall health of individuals
Weak abdominal muscles can’t support the spine. This can lead to back strain and pains.
Occupation and lifestyle
Jobs and activities requiring heavy lifting and bending increase the risk of back injuries, leading to severe back pain. People who smoke, drink excessive alcohol, and live reckless lifestyles have also been shown to be at higher risks of experiencing back pains.
Other causes could include:
- Strains and sprains
- Fractures
- Arthritis as a result of aging
- Diseases such as infections, spine tumors, and severe cancer.
Common Symptoms of Back Pains
Should you experience any of the following symptoms, it could be an indication that you are suffering from back pain;
- Difficulties in bending
- Difficulties to move or stand straight
- Flat and rigid lower back
- Decrease range of motion.
How Can You Effectively Handle Back Pains?
You may want to use drugs, but physical therapy for chronic back pain is a better option. Here are the six recommended methods for handling back pains:
Home care
This involves using a heating pad to massage the pain region. Also, having a warm bath can help reduce the pain.
Stay active
Return to your normal activities as soon as possible. Studies show that more than 2-3 days of bed rest make the pain worse, and this leads to unhealthy consequences like reduced muscle tone and flexibility.
Practice Hamstring Stretch
Hamstring Stretching helps reduce stress and relieve back pain. The desired result is achieved when done within 30-60 seconds.
Try Yoga
If your back pain doesn’t go away in two to three months, it’s recommended to try yoga. However, ensure to get expert instructions so that you don’t hurt yourself by doing yoga inappropriately.
Go for Massage
Massage helps relieve chronic back pains, especially when combined with exercise and stretching. It has been noted that patients who did all three — massage, stretching, and exercise — could move around more quickly and have less short-term and long-term pain. So, massage is beneficial for people with back pains.
Physical Therapy
If back pain has left you struggling and inactive for a long time, a physical therapy program can help you strengthen your muscles and return to your daily activities. A physical therapist will guide you through stretches, strength exercises, and low-impact cardio, which will help you get better without straining your back.
Final Word
Back Pains may seem inevitable due to aging and other health conditions, but at the same time, some steps can be taken to lower the risks:
- Maintain a healthy weight.
- Exercise regularly
- Strengthen your abdominal muscles
- Lift weights with your legs, not your back
- Maintain a proper posture while working. You should ensure your workstation position does not contradict your pains.
- If you have weakness, numbness, tingling, or pains in your legs and buttocks, complain to a healthcare practitioner as soon as possible.
- Ensure you take physical therapy sessions when you begin to feel muscle pains and numbness that interfere with your daily activities.
