It's hard to find someone who hasn't had back pain at some point in their life, isn't it? Maybe it's because of sleeping incorrectly, lifting heavy objects, or just because it's not something you can do. It can be really annoying, and it can be so annoying that you can't even do your daily tasks properly. So today, let's talk about this common but painful condition called back pain , and what we can do about it.
Why do we get this backache?
It's hard to pinpoint a single cause of back pain. Sometimes it can be caused by a small mistake we make without even realizing it. Imagine, you lift something like a heavy bucket or a gas cylinder incorrectly. Then, the pressure on the back muscles and vertebrae can cause pain. Sometimes, this condition can also be caused by a minor accident or fall.
But more than all this, the main reason why many people get back pain these days is because they spend too much time in the same position. Especially, sitting in a chair at the office, or sitting in front of a computer for hours when working from home. Even physical therapists say that our "sedentary lifestyle" is the biggest reason for this. When we don't give our bodies the movement and exercise they need, our back muscles become weak, tight, and start to hurt.
The most important thing to do when your back hurts - move!
One thing that many people do when they get back pain is to just lie in bed and rest. But that's one of the biggest mistakes we make.
"The most definitive thing we've learned about back pain from research over the past 25 years is that bed rest is not a good idea."
When you stay in bed, your back muscles become stiffer, weaker, and slower to heal. So it's best to stay as active as you can. In fact, even though back pain can be severe, it rarely causes serious damage. So it's important to move as much as you can without fearing the pain.
Even just walking is a good start. If you can, see a physical therapist to find out what exercises are safe and appropriate for you. He or she can explain to you what the pain threshold is and what movements are best to do.
Take care of your posture!
The way we sit, stand, walk, and sleep—our posture—directly affects the health of our back. Good posture means that all the bones in your spine are in proper alignment. Poor posture can cause your back muscles to tighten, putting unnecessary pressure on them, and causing pain.
So how do we maintain these postures correctly? Here are some simple tips to help you.
| Position and opportunity | Do's and Don'ts |
|---|---|
| When sitting (especially when working) |
|
| When standing |
|
Sleep is also very important!
The way you sleep can also affect your back pain. The best sleeping position is to sleep on your side or on your back. Sleeping on your stomach is not a good idea. This will force you to turn your head to one side all night to breathe. This can cause neck pain.
If you sleep on your side, placing a pillow between your knees can help keep your hip bones aligned and reduce pressure on your back.
Relaxing the mind is also a cure!
Did you know that sometimes the cause of back pain is not physical. Stress and tension can also be involved. When you are stressed, the muscles in your body, especially the muscles in your back and neck, become tight. If this continues, it can cause pain.
Therefore, relaxing the mind is also a good treatment for this.
- Getting a massage can help relax tight muscles.
- For some, things like acupuncture help.
- Activities like yoga and meditation can improve your mood, stretch your muscles, and help you manage pain better by relaxing your mind.
One woman described her experience this way: "There were times when I couldn't even move properly because of the pain. During those times, I meditated. I imagined every inch of my body healing. I imagined myself walking in a park with headphones on and dancing! That thought brought me a new life."
When should we see a doctor?
Back pain usually goes away in a few days or two to three weeks. However, you should definitely see a doctor in these cases:
- If the pain does not subside after about 4 weeks.
- If the pain persists for more than 12 weeks (3 months) and prevents you from carrying out your daily activities.
- Warning signs that require immediate medical attention: If you experience numbness, tingling, or weakness in your legs along with back pain, it could be a sign of a serious condition. In such a case, do not delay and immediately consult your doctor or go to the nearest hospital's Emergency Department (ETU) .
The doctor will examine you, determine the exact cause of the pain, and prescribe the treatment you need.
Take-Home Message
- Don't stay in bed when your back hurts. Stay active by doing simple things like walking as much as you can.
- Always be mindful of your posture, especially when sitting for long periods of time and when lifting heavy objects.
- When sleeping, sleep on your side or on your back. Do not sleep on your stomach.
- Reducing stress is also very helpful in controlling back pain.
- If the pain does not subside after more than 4 weeks, if the pain continues to be so severe that you cannot perform daily activities, or if your legs feel numb/weak, see a doctor immediately.
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