Back and neck pain can impact our daily lives, especially as we age. The discomfort may arise gradually or hit us suddenly. Research suggests that there are over 16 million adults in the country who experience back pain on a daily basis.
If you’ve ever suffered from back pain, you know it can limit daily life and take away the ability to do things we once took for granted. It also impacts our ability to work and is among the most common reasons for taking time off from work.
Impact of Back Pain
There are several health issues that are more common as we age, but taking care of our back should be a priority. We too often ignore it until something goes wrong.
If you have not experienced back pain, you may wonder what all the fuss is about. But, chronic back pain experienced can lead to financial hardship and increased medical expenses. When the simplest of tasks become difficult, sleep is interrupted, keeping up with daily chores, dressing, showering, etc., it can lead to misery. Enough said. Let’s look at how to avoid and take care of our backs so we can keep enjoying life!
What to do about Back Pain
There are certain steps you can take to manage back pain and steps you can take to avoid it. Understanding how our back works, and how our bones, muscles and ligaments interact is valuable knowledge.
The spine is a central player in understanding back health. It is made up of a series of small bones known as vertebrae. Between those bones are cartilage discs; these discs are basically shock absorbers, and allow us to bend and move with ease and comfort. In addition, ligaments hold the vertebrae altogether. The interplay between these back elements allows us to do what we do!
Physical activity can help improve the movement and range of motion we can achieve when using our back. Stretching, therefore, helps us keep it in good shape. Eating a healthy diet also plays a part in back health.
It is only in rare instances that a health care professional will recommend rest for back pain. In most cases, movement is actually beneficial for the healing and health of the back. Of course, seeking medical advice is a must. Some back pain issues may be hereditary, so it’s essential to talk things over with someone who will be able to undertake tests to understand your back condition.
If you are currenting coping with back pain, methods of treatment include:
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- Taking medication to ease the pain and recue muscle spasms
- Placing ice or heat packs on the area affected
- Using a ‘girdle’ type support, especially if you’re still working
- Adjusting sitting position with back support as needed
- Checking for good posture and making adjustments
- Exercising and staying active; avoid sitting for long periods of time. Any type of movement is helpful, even if it’s just a short walk.
- Stretching throughout the day; ask your healthcare professional for recommendations
Tips to Help You Avoid Back Pain
The above tips will help you if you’re in pain. It’s equally important to take steps to avoid back pain before it hits. Here’s how.
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- Stay active. You don’t have to be a high achieving athlete, walking is one of the best exercise activities you can undertake and it won’t strain your back.
- Avoid sitting for long periods of time. Get up and move around often.
- Avoid lifting heavy objects that would strain your back. If you must lift heavy objects, make sure you are doing it properly and using correct posture. Consult with someone who can help you learn this.
- If you work in an office, ensure your desk and chair are at the correct level for you.
- An ergonomic desk and chair can make all the difference to your posture if your job keeps you tied to a desk.
- Practice self-care. This means also dealing with stress in your life. Stress plays a major role in both our physical and mental health, so learn to proactively manage stress.
- If you smoke, quit. It has a major impact on all aspects of your health.
- Avoid carrying heavy bags. Instead use a rucksack or a bag that you can put over your shoulder. This eliminates the strain on one side of your back and distributes the weight evenly.
- Maintain a healthy weight. The more weight your back has to carry around the more strain it is under.
- Wear flat shoes to keep your back in good health. High heels push the body out of alignment and has an adverse affect on the back. Wearing flat shoes also helps keep posture correct when walking.
- Regular stretching exercises will help you maintain good back health. Choose simple at-home stretches or take part in a yoga class. Whatever you choose, do choose something you will enjoy doing and find easy to do regularly.
When to Seek Professional Help
Some back pain issues you can deal with yourself. However, there are times when seeking professional help is essential. Southwest Scoliosis Institute is an example of a professional service where you can talk over your back issues and get the help and information you need. If you have experienced a fall or a car accident, seeking professional help is important. But other incidences of back pain benefit from medical attention. For example, if you lifted a heavy object and experienced sharp pain, or you’re experiencing pain that travels down your legs or your legs feel numb, if you are experiencing problems with your bladder, or if back pain is associated with a fever or sweats, seek the advice of a medical professional.
What Treatments to Expect from a Specialist
The treatment you can expect from a specialist will depend on your condition. Here are a few of the possibilities:
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- Physical therapy to help strengthen your core muscles, both back and front
- Instruction regarding posture to help ease back pain
- Stretching and flexibility exercises
Most healthcare professionals will explain that exercise is the primary treatment for back pain, unless surgery is required. A professional is in the best position to design a personal treatment plan that will meant your precise needs. This may include massage and/or a visit with a chiropractor. You may also be offered psychological support to help you manage your pain. Cognitive Behavioural Therapy (CBT) is a common option.
Surgery is usually the last resort, and your professional may recommend injections as an alternative. These can range from steroid injections to nerve blocks, and are sometimes helpful for chronic back pain. If exercises don’t help, injections may stop or reduce pain. However, they only work for a certain amount of time and aren’t a substitute for a solution in the long term.
In Conclusion
Back pain can be debilitating and have a negative impact on your life. Chronic pain is any pain that lasts more than three months. If you are experiencing chronic back pain, seek help from a professional to understand the cause and start a treatment plan that will work for your specific situation.
