Whether it's getting up from your office chair or lifting something off the floor, the pain that comes with a sudden 'click' sound in your back... isn't this something that many of us have experienced? Most of the time, the cause of this back pain is not a serious illness. But knowing why it happens, what to do, and when you should definitely see a doctor is very important for your well-being. So let's talk about this today.
Why does this back really hurt?
There are two main causes of back pain in most cases. Let's take a look at what they are.
- Muscle Strain: Simply put, this is a stretching of the muscle fibers in your back, similar to when a rubber band is stretched too far.
- Sprain: This is when the strong bands of tissue that connect your bones, called ligaments , are stretched too much, or sometimes torn. If you sprain your back, you may have heard a "pop" sound at the time.
In both of these conditions, the muscles and tissues in your back become swollen and inflamed. This is the primary cause of pain.
The main causes of back pain
Think about how some of the things you do throughout the day affect your back. There are several main reasons why these conditions occur:
- Putting too much weight on your back: Lifting heavy things frequently, or trying to lift more weight than you can handle.
- Sudden, wrong movements: Suddenly bending, twisting, or making an awkward movement that you wouldn't normally do without thinking.
- Lack of physical fitness : If your back and abdominal muscles are weak, you are more likely to sprain your back even while doing normal everyday tasks.
Most importantly, a strong abdominal and back muscle system is the best defense against back problems.
When should you see a doctor?
Although a normal backache will subside in a few days, you should definitely seek medical advice if you have certain symptoms. These are like 'red flags', warning signs that should not be ignored.
| When you should definitely see your doctor | |
|---|---|
| Symptom | Description |
| Pain after a new accident | If your back pain started after a fall or other accident. |
| Pain that comes with fever | If you have a fever along with your back pain, it could be a sign of an infection. |
| Difficulty controlling urine or stool | This is a very serious emergency. Go to the nearest hospital Emergency Department (ETU) immediately. |
| Very severe pain | If there is unbearable pain that does not subside even after resting. |
| Pain spreading down the legs | If the pain goes down the legs, or if you feel numbness or a feeling of lifelessness in the legs. |
| Weight loss for no reason | If your back pain is accompanied by unexplained weight loss. |
| If you are over 50 years old, also consider these points: | |
| |
Things you can do at home for back pain
Okay, now let's see what things you can do to reduce pain while your body heals.
Cold and hot frying
This is where many people get confused. First, apply ice packs for about 48 hours after the pain starts. This will reduce swelling and inflammation. Then apply hot packs. This will relax the muscles, improve blood circulation , and speed up the healing process. Remember, never apply an ice pack or hot pack directly to the skin, wrap it in a towel, and don't apply it for more than 20 minutes at a time.
Painkillers
Over-the-counter pain relievers such as acetaminophen, ibuprofen, or naproxen may provide relief. However, the most important thing is not to use these for more than 10 days at a time without talking to your doctor.
Please move.
It's best to rest for the first day or two of back pain. However, don't stay still for too long. Doing so can make your back stiffer, weaken your muscles, and make the pain worse. Walking briskly and stretching carefully can help increase blood flow to your back, speeding up recovery.
Physical Therapy
If your back pain is severe, or you're not sure how to exercise safely, ask your doctor about physical therapy. They can tell you which exercises are right for you.
How can I prevent back pain from coming back?
Many people experience recurring back pain. But by following these habits, you can prevent it from recurring and reduce its severity if it does occur.
- Maintain good posture: Don't arch your back while sitting or standing. Your spine should be straight from the top of your head to the bottom of your back.
- Exercise regularly: Regular exercise will strengthen the muscles in your back, abdomen, and hamstrings. Try a combination of cardio exercises like walking, cycling, and strengthening and stretching exercises like weight lifting or Pilates.
- Maintain a healthy weight: When you gain weight, it puts unnecessary pressure on your back. This is also a major cause of back pain.
- Be careful when lifting weights: This is very important. When lifting weights , bend at the knees, not the back . Keep your abdominal muscles tight and your head in line with your spine as you lift the weight.
Take-Home Message
- Most back pain is not caused by a serious medical condition, but rather by a muscle strain or sprain.
- Even if you rest for the first two days after the pain, start gentle movements such as walking around instead of staying in bed.
- Use cold compresses for the first 48 hours, then warm compresses.
- If you have warning signs such as fever, pain or numbness in your legs, or difficulty controlling your urine, see your doctor immediately.
- Good posture, regular exercise, and correct weight lifting can help prevent the recurrence of back pain.
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