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Back Pain & Back Problems: Causes & How To Avoid

Jul 20, 2019

People experience back pain/back problems, at least, once in their lives. It is one of the most common reasons people visit their doctors. Back pain can either be acute or chronic. It’s acute if it only lasts for a few weeks and it is considered chronic if it lingers for over 3 months.

Acute back pain is more common. However, it is important to dig into the reasons why people experience this and come up with the best solutions to avoid back pain/back problems.

Causes of Back Pain

  • Your posture and movements each day – The way you carry yourself over the course of your day to day living can affect the condition of your back. For instance, if you often slouch, it will put undue pressure on your lower and upper back, which can result in back pain later on. Aside from your posture, other movements that can cause back problems include carrying something heavy without proper body mechanics, sitting or standing for long periods of time, twisting and over-stretching.

 

  • Strain – Strain or injury is one of the most common causes of back problems. Certain activities like sports and exercising can cause injury and muscle spasm. It can lead to damaged disks, ligaments, and strained muscles that all contribute to having back pain/back problems.

 

  • Problems related to the spine – There are a number of spine conditions or irregularities that can cause back pain. One example is scoliosis. This is a skeletal irregularity in which your spine curves at a certain angle towards one side. Pain associated with scoliosis is usually caused by weight gain since the spine has a hard time carrying the weight of your body and it puts the pressure of your weight on either your upper back or your lower back called the lumbar. Other spine related issues include osteoporosis, osteoarthritis, slipped discs and bulging discs. In chronic pain, the back pain therapy approach remains a first-line treatment, and should be used in routine.

 

  • Other possible causes – Kidney stones, cancer of the spine and lung cancer could be causing back pain, especially if the pain is really bothersome and it lingers for a long period of time even with rest.

How to Avoid Back Pain

Since there are certain things that cause back pain/back problems, there are things that you can do in order to avoid it.

Mind Your Posture

As one of the leading causes of acute back pain is the way a person carries himself, it is time to mind your posture. If you cannot avoid standing or sitting for a long period of time, at least make sure to stand or sit erect in such a way that you won’t put too much pressure on your backbone and muscles. If you need to lift something that is quite heavy, do not lift using your back. You have to squat by bending your knees and lift it while focusing more pressure on your arms instead of your back. Keep in mind to hold the item as close to your body as possible.

Limbering

Limbering or warming up is essential in order to experience injury-free sports and exercise. Not being able to stretch your muscles yoga for before certain physical activities can strain it which leads to back pain/back problems. Therefore, it is time to practice warming up and stretching routines before playing your favorite sport or exercising. Do it with your family so it becomes more exciting.

Do Not Gain Too Much Weight

What part of the body suffers the most when you gain too much weight? That’s right! Your back. The more weight you gain, the more your back suffers. Gaining weight puts more pressure on your lower back. Therefore, you have to watch your weight every day. Take your weight and calculate your BMI, so you can determine whether you are already overweight or not. Preventing weight gain is actually not an unpleasant activity. There are many things that you can do in order to achieve it. Check out some below.

  • Choose your foods wisely – Going on a diet may be the thing to do if you are already overweight. However, if you are not, there is no need to follow a restrictive diet. Just be mindful of the things you eat. Go for detox teas for weight light. Focus more on satwik foods that are loaded with protein and fiber. Avoid eating fried foods, salty foods, and artificial sweets so you won't have extra pounds around your waste. A better way to control knee pain is diet. So,there are many foods for back pain that contain anti-inflammatory and pain relief properties

 

  • Increase your daily physical activities – If you don’t like to exercise, there are other things you can do to achieve the same result. For instance, walking is something that everybody enjoys. Thus, the next time you go to a mall or your office, make sure to park your car at least a block or two away. On top of that, you should also start using the stairs more often than the elevator. This way, you are increasing your metabolism without even thinking that you are actually exercising. Yoga poses for back pain are very effective to strengthen your knees and melt away pain.Lastly, do not forget to play with your kids and your pets each day. 

 

  • Get enough sleep – You may think that sleeping does not have anything to do with your weight. On the contrary, it actually does. When you do not have enough rest, your body will go on survival mode, making it save more calories and fats instead of burning them. This slows down your metabolism, which means that your body won't burn calories as it should since it is trying to save it.


Mind Your Health

There are many diseases today that can cause back pain/back problems, especially chronic kind. Some of them include lung cancer, cancer of the spine and other types of this dreaded disease. Thus, it is time to avoid certain things. One of which is smoking. Smoking is one of the leading causes of lung cancer all around the globe. Certain food items, especially those loaded with preservatives are also some of the culprits behind such diseases.

It is important to know that when someone already has back pain/back problems, simple treatment may not suffice in solving the problem. It is important to become more aware of the things we eat as well as what we apply to ourselves, so we can indeed avoid having to go through life with back pains and other diseases.
 

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