It's hard to find someone who hasn't had back pain at some point in their life, isn't it? In fact, about 8 out of 10 of us have experienced it. You may be reading this article while struggling with back pain. We know how annoying it can be, and how it can be so debilitating that you can't even do your daily tasks. So don't worry , let's see what you can do about this back pain and how to get relief.
Why do we get back pain?
Most of the time, even your doctor won't be able to pinpoint the exact cause. However, there are several common causes that can contribute to this.
Simply put, the most common cause is a muscle strain/ligament sprain. To be precise, this can happen when you lift a heavy object and bend over incorrectly or twist suddenly. Don't be surprised, some people can even sprain their back when they crouch or even sneeze .
In addition, there are several other reasons :
- Spinal fracture: Imagine, a vertebra (bone) in your spine can break, such as in a car accident or a fall. This risk is higher if you have a bone-thinning disease like osteoporosis.
- Nerve Compression: There are two main reasons for this. One is arthritis. The other is a herniated disc. This is when a disc made of cartilage between the vertebrae in our spine bulges out and presses on a nerve that passes through it.
- Spinal Stenosis: This is when the space in the spine where the spinal cord passes becomes narrowed, causing pressure on the spinal cord. This can cause severe back pain, sciatic nerve pain, and pain that radiates down the leg or buttocks. It can also cause numbness, tingling, or weakness in the leg.
- Other medical conditions: Inflammatory joint conditions such as osteoarthritis or ankylosing spondylitis can cause back pain and stiffness. Spondylolisthesis is a condition in which one vertebra slips forward over another. Other medical conditions such as kidney stones, fibromyalgia, or spinal tumors can also cause back pain.
What can you do at home for back pain?
Before seeing a doctor, there are some simple things you can try at home to reduce pain.
Be careful about posture.
The way you stand, sit, and work has a big impact on back pain. Sit up straight, keep your head up. Don't hunch your shoulders forward or hunch your neck forward. If you work in front of a computer, get up from your chair and stretch your body at least once every half hour, and walk around a bit.
Let's change our sleeping position.
Even a small change in your sleeping habits can bring great relief.
- If you sleep on your side: Bend your legs slightly towards your chest and place a pillow between your knees. This will help keep your spine and hips aligned, reducing pressure on your back.
- If you sleep on your back: Place a pillow under your knees and a comfortable pillow for your neck. If necessary, you can also place a rolled towel under the curve of your back (just below your waist).
- If you sleep on your stomach: This is not a good position for your back. But if you have to sleep like this, place a thin pillow under your hips and stomach. This can help reduce the pressure on your back.
Heat and Cold Therapy
Soaking in warm water can help relax the muscles in your back and reduce pain. A hot water bottle, hot water bag, or a hot bath can help. Apply for 15-20 minutes. Some people also find relief from ice packs. Wrap an ice pack in a towel and apply it to the painful area for about 15 minutes.
Think about shoes too.
Wearing high heels or shoes that are uncomfortable for your feet will change your walking pattern and put unnecessary pressure on your back. Therefore, try to wear flat, comfortable shoes .
Exercises and treatments
Research has found that staying as active as possible is much better for back pain than just staying in bed.
Exercise and Physical Therapy
The best solution for back pain is exercise. Exercises that strengthen your abdominal and back muscles (core muscles) are especially important. These provide good support for the spine.
- Things like walking, swimming, and riding a stationary bike are good.
- Exercises like yoga and Pilates can reduce pain and increase back flexibility.
If the pain has been present for more than 4-6 weeks, it is very helpful to see a physiotherapist. They can teach you appropriate exercises, as well as provide pain relief with things like ultrasound and heat therapy.
Painkillers
When you have sudden pain, you can use painkillers that you can buy at a pharmacy. These are the two main types:
1. NSAIDs (Nonsteroidal Anti-inflammatory Drugs): Drugs like ibuprofen and naproxen belong to this category. These reduce pain as well as swelling and inflammation.
2. Acetaminophen: Paracetamol is a type of painkiller. Although it reduces pain, it does not reduce inflammation.
Additionally, topical creams, gels, and patches can provide temporary relief.
Important: It is safest to talk to your doctor before using any medication, especially if you have other medical conditions or are taking other medications.
Losing weight
If you are overweight, it puts a lot of pressure on your back. Research has shown that losing a little weight can provide significant relief from back pain .
When should you definitely see a doctor?
A normal backache will usually go away in a few days or a week. However, if you experience any of the following symptoms, it is important to see a doctor immediately . This could be a sign of a more serious condition.
| Red Flag Symptoms to Watch Out For | |
|---|---|
| Pain | Pain that does not subside after a week of home treatments. Pain that worsens at night. |
| Neurological symptoms | Numbness, tingling, weakness, or pain in the buttocks or legs. |
| Control issues | Loss of control or difficulty urinating or defecating . |
| Other common features | Unexplained fever, weight loss , and fatigue. |
| Other risk factors | You have a history of cancer, are over 55 years old, or are taking medications that suppress your immune system. |
| Emergency | If you have severe pain after a fall or accident, go to the Emergency Department (ETU) immediately. |
Take-Home Message
- Back pain is very common. Often, the cause can be something as simple as a muscle strain.
- Don't stay in bed as soon as the pain starts. Doing simple activities like walking as much as possible will help you recover faster.
- Back problems can be prevented by maintaining proper posture and lifting weights correctly.
- Doing exercises that strengthen your abdominal and back muscles (core muscles) is a long-term solution.
- If the pain lasts for more than a week, or if you have any of the "warning signs" mentioned above, definitely see a doctor.
- It is very important to seek medical advice before starting any medication or treatment.
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