Back pain is one of the world’s most common health problems. According to the World Health Organisation, it is also in the top 10 diseases and injuries accounting for disability-adjusted life years (number of years lost due to ill-health). It can affect people of any age, potentially affecting their work-life and general well-being.
Fortunately, there are some simple techniques that you can use to avoid the common causes of back pain. This article will identify those techniques and explain how they can also reduce the level of back pain you are currently experiencing.
What are the common causes of back pain?
The human back is a complex system of muscles, bones, tendons, and ligaments. These components must work together to support the body and enable movement. The spine also contains cartilage-like pads which are called discs. They provide cushioning between the components of the spine. Problems affecting any of the components of the back can lead to back problems. The most common causes of back problems include:
1. Physical overexertion
Incorrectly picking up very heavy items or repeatedly bending over can strain the muscles, tendons, and ligaments in the back. Pain from overexertion can occur quickly or take many months to appear.
2. Injury
Back pain is often caused by an injury from an accident. The most common accidents that cause back injuries include car crashes, collisions on the sporting field, and falls. These injuries might include ruptured discs, broken bones, and torn ligaments or tendons.
3. Medical conditions
A variety of medical conditions can cause back pain, including osteoporosis, cancer of the spine, sleep disorders, kidney problems, arthritis, and sciatica. In some cases, these conditions cannot be cured, so the pain they cause can only be managed.
4. Ruptured or bulging discs
The discs between each vertebra in the spine can sometimes rupture or change shape. When this happens, more pressure is placed on the nerves in the back, potentially causing back problems.
5. Poor posture
Having poor posture can eventually contribute to pain in the back and may even cause long term damage.
How to avoid the common causes of back pain
1. Seek chiropractic help
Obtaining chiropractic treatment is one of the most effective ways to reduce back pain. A chiropractor is a medical professional who is trained to identify and treat musculoskeletal problems of the human body. They can identify the root causes of your pain and suggest treatments that address them.
Some of the ways that a chiropractor can help you avoid causes of pain include:
- Ensuring your spine is correctly aligned – Chiropractic treatment involves the alignment of the spine and other joints in the body. Correcting the alignment of your joints will prevent premature wear and can reduce the likelihood of pain occurring.
- Identifying any issues with your posture – Chiropractors can diagnose and correct postural problems that cause back pain.
- Diagnosing any serious underlying illnesses or injuries causing back pain – Chiropractors can also identify other serious health problems that may potentially contribute to pain like ruptured discs and sciatica.
2. Sleep on your back
When you are sitting down, walking, running, and lifting objects all day, your spine can become compressed. Laying down on your back gives your spine a chance to recuperate, reducing the likelihood of back pain.
3. Exercise more
An exercise that strengthens the core muscles can be very useful for reducing or avoiding back pain. The core muscles are the muscles found in the abdominal region and lower back. If these muscles are well developed, they will take the strain off of the ligaments and tendons in the back which can reduce pain levels. Having a strong core also reduces the risk of a back injury occurring.
3. Get a good pair of shoes
If you are on your feet for long periods, purchase a high-quality pair of shoes that fit your feet well. This will ensure that your body has a stable and well-balanced base that supports your legs and back. It will help you avoid back problems associated with ligament, muscle, or tendon strains.
4. Have regular massages
Massages can help to relax the muscles in your back and increase blood flow. This can help you remain flexible, preventing pain relating to sore muscles and ligaments.
5. Have medical problems diagnosed
If you have unexplained back pain, it is a good idea to see a doctor. They will be able to run tests to check your overall health and identify any health conditions that may be causing your pain. Your doctor may also help you identify health problems before they worsen and cause even more pain.
6. Practice good ergonomics and improve your posture
Good posture involves standing, sitting, and moving in a way that reduces the amount of strain on your body. When you exhibit good posture, your joints will be well aligned – reducing the risk of injury or wear-and-tear on the joints in the back. This reduces the risk of long-term injuries occurring which causes back pain.
