UNDERSTANDING BACK PAIN: Causes, Symptoms, and Preventive Measures
Have you ever…
✔ Suddenly felt a backache after being hunched over the computer all day?
✔ Called in sick because even just a little movement hurt your back?
✔ Skipped a great occasion with friends because you dreaded the idea of sitting in the car or a hard chair?
Back pain affects millions of individuals globally and can range from being mild to severe.
What exactly is back pain?
Often, back pain occurs because something is off in the way your spinal joints, muscles, discs, and nerves fit together and move. It can be:
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- Any pain or discomfort felt around your back
- Acute (short-term) or chronic (long-term)
- Mild to severe
COMMON CAUSES
1. Muscle Strain and Sprain
- Due to sudden movements or poorly lifting heavy objects
- Repetitive bowing or twisting motions
- Duration of the discomfort can range from a few days to several weeks
2. Disc Herniation
- The soft tissue inside a spinal disc protrudes through a crack in its outer layer.
- This can cause nerve compression and lead to pain, numbness, or weakness in the back, legs, or arms.
3. Spinal Stenosis
- Spinal stenosis narrows the spinal canal, compressing the spinal cord and nerves. This can cause back pain, numbness, and weakness in the legs, often caused by age-related spine degeneration or trauma.
4. Scoliosis
- Scoliosis is a spine curvature that can cause back pain and discomfort, especially if the curvature is severe.
5. Osteoporosis
- In osteoporosis, bones become weak and brittle, making them more likely to break. This can cause back pain, particularly in the vertebrae.
6. Arthritis
- Arthritis inflames and affects the joints. This causes back pain, as well as stiffness in the spine joints.
7. Fracture
- A spinal vertebral fracture can cause significant back discomfort, especially if it affects the spinal cord or its nerves. Fractures can also arise from osteoporosis or trauma.
8. Poor Posture
- Poor posture strains back muscles and ligaments, causing pain. Sitting for a long time or poor lifting can cause this.
9. Other Causes
- Infections, tumors, and injuries to the spinal cord can cause pain.
If your back pain is severe or lasts for a long time, seek immediate help.
SYMPTOMS
The National Institute of Arthritis and Musculoskeletal and Skin Diseases specifies common symptoms of back pain:
1. Location and Intensity of Pain
- Neck-to-lower back pain can develop anywhere along the spine.
- The location of pain can indicate its root cause.
- It can go from mild discomfort to terrible pain.
2. Numbness or Tingling Sensation
- Unusual sensations may be observed in the back, legs, or feet.
- Herniated discs and bone spurs can compress spinal nerves, causing sensations.
3. Limited Range of Motion
- People with back pain may find it difficult to bend, twist, or stand for longer periods.
4. Weakness in the Legs
- Nerve compression can disrupt brain-to-leg communication, causing weakness.
- Results in difficulty standing, walking, or performing other leg-oriented tasks.
5. Others
- Back pain can also cause muscle spasms, stiffness, and soreness. Muscle strains or injuries may trigger these symptoms, which can be eased with rest, heat therapy, or other treatments.
TREATMENT
Andrew Nava, M.D., a specialist in rehabilitating back pain from John Hopkins Medicine, provides a list of causes of chronic back pain and non-surgical options for treatment.
1. Medication
- Medications are often the first-line treatment for back pain. These include over-the-counter pain relievers like acetaminophen, ibuprofen, and aspirin. Prescription medications like muscle relaxants, opioids, and anti-inflammatory drugs may also be prescribed for severe cases.
- It’s important to use medications only as prescribed by a healthcare professional, as they can have side effects and be addictive.
2. Physical Therapy
- Physical therapists use various techniques to help alleviate pain and improve mobility. This may involve strength and flexibility exercises, manual therapy, and ultrasound or electrical stimulation.
- Physical therapists can educate individuals on correct posture, body mechanics, and ergonomics to minimize discomfort.
3. Exercise
- It can help improve strength and flexibility, promote better posture, and reduce stress.
- Low-impact exercises such as walking, swimming, and cycling are ideal for people experiencing discomfort in the lumbar region.
4. Heat and Cold Therapy
- Heat therapy, using a heating pad or warm bath, relaxes muscles and increases blood flow. Cold therapy, using ice packs, can relieve inflammation and swelling.
- Observe caution when using heat or cold therapy, as excessive heat or cold can cause burns or frostbite.
5. Surgery
- Surgery is usually the last resort. If other therapies have not been successful or structural intervention is needed, it may be advised.
- Common surgical procedures include spinal fusion, discectomy, and laminectomy.
PREVENTION IS BETTER THAN CURE
Taking proactive steps to protect your spine and muscles can reduce risk and improve your overall wellbeing.
In an article published by HSS, Dr. Bernard Rawlins, a board-certified orthopedic spine surgeon, probed some of the most effective strategies for preventing and keeping your spine healthy and pain-free.
1. Exercise Regularly
- Exercise strengthens your back, abdomen, and legs, which support your spine and improve posture. It increases flexibility and range of motion, making doing daily tasks easier.
2. Maintain Proper Posture
- Poor posture is also a factor. Stand upright with your shoulders back and your head high to preserve good posture. Sit with your feet flat on the floor and a chair supporting your spine. Maintain a neutral spine and avoid slouching.
3. Lift Heavy Objects Carefully
- Lifting heavy objects can strain your back muscles and lead to injury. Lift large objects safely by bending your knees and using your leg muscles. Keep the object close to your body and avoid twisting or bending at the waist.
4. Maintain a Healthy Body Weight
- Maintaining a healthy weight helps reduce back discomfort and improves health. This can be achieved with a balanced diet and regular exercise.
5. Other Prevention Techniques
- Practicing meditation and yoga alleviates tension in the back muscles.
- A supportive mattress and pillow placement is also helpful.
- Smoking and drinking less can also enhance health and lessen this condition.
Back Pain is a common occurrence in people's lives, and in most cases, surgery is not always the best option.
✔ Take preventive measures and seek treatment as soon as possible.
✔ If you’re having difficulty, consult a physical therapist.
Physical Therapy at Halcyon Fitness
Halcyon Fitness offers a comprehensive program that can help people with back discomfort. The program includes treatment options and exercises designed to help alleviate and prevent it from recurring.
Halcyon Fitness personalizes treatment options by evaluating each patient’s condition and medical history. This enables them to tailor the programs to the individual needs and goals of each patient.
One of the key components of the back pain program offered by Halcyon Fitness is Exercise Therapy. The team works with patients to develop an exercise program that strengthens the muscles in the back and improves flexibility and mobility. This can help reduce pain and prevent future injuries.
In addition to exercise therapy, the program may also involve therapy using bare hands, which aims to improve mobility and reduce pain. This may include techniques such as spinal manipulation, joint mobilization, and stretching.
In addition to offering education and guidance on proper posture, body mechanics, and ergonomics, our team ensures 100% client satisfaction and boasts a 99% client retention rate. This comprehensive approach aims to assist patients in maintaining proper alignment and reducing strain on the back effectively.
Contact Halcyon Fitness today to schedule your appointment and start your journey towards a better quality of life.
0917 656 2363 (Globe) or 0919 436 3582 (Smart)
G/F & 3/F Maria Cornelia Bldg., 222 Senator Gil Puyat Avenue Makati City, Philippines
