The truth about the back pain

The truth about the back pain

The truth about the back pain

Back pain can be caused by quite different reasons. Experts report that back pain is a major cause of physical discomfort in the age group of 20 to 40 years. These are the people in the productive age at which rarely comes to degenerative changes in the skeleton and muscles. It may sound strange, but the opinion of the surgeons in most cases this is not a disease but a consequence of bad posture!

The sedentary life and spending hours in a stationary sitting position numb the muscles forcing them to contract with unaccustomed intensity to keep the body in such poses. The result is well known – back pain.

To fight these pains, you can follow these tips:

Do not sit cross-legged. Standing cross-legged makes the pose with straight spine even more difficult. Risk to stretch a muscle or to run into the diagnosis “varicose veins” as stop your proper circulation.

Do not stare and bend over – it is typical for people who use a laptop as a main computer. Then, to get a button or see the writing frequently bend over it. That we can use the computer in bed leads to long hours in unhealthy postures. The best is to tie the laptop to a separate monitor and keyboard.

Find the right angle – the knee at 90 degrees, just above the ankle, it will keep the spine straight!

Rest. At least once every hour go to freshen up or stretch will limit the risks of backache and help for better circulation.

Be picky to your chair. Back pain is often due to uncomfortable chairs. Select the one which you can sit back and the lower back allows your waist to rest. Let is slightly tilted backwards.

Keep the mouse as close as possible. The ideal is to keep your mouse next to the keyboard to your finger tips and not burdening the shoulder, arm and wrist when clicking.

If you need to talk on the phone while typing on the computer or perform other activities, do not hold the phone between ear and shoulder. Will bring pain in the neck. Choose one with hands-free.

The experts warn us that if the cause is bad posture – then the problem is curable. It is sufficient to observe the rules and practice exercise, which, however, must we go to a good specialist.

As a general recommendation in addition to the above tips, it should know that against backache help practicing Pilates and yoga! These exercises strengthen the muscles of the abdomen and back and are exactly what is needful in these cases. If you are unable to start such activities immediately – do so every day to walk as much as possible.

Do not miss another underrated point that seemingly has no connection to your back pain: nutrition. Your menu should include enough foods with calcium and magnesium. Eat fish, whole grains, pumpkin, sesame and green salads, spinach: they are a good source of these items.

Starving and do not overeat, drink enough water. A balanced diet helps; after consultation with your doctor and nutritionist focus in the winter on the dietary supplements with vitamins – C, D3, calcium and phosphates. This type of diet strengthens the spine and skeletal muscle.

Other causes and problems:

According to research 90% of people at least once suffered from back pain. In 50% of people pains are regularly repeated. Whether back pain is a disease state can be determined by the type and severity of the pain, and the frequency of occurrence.

The causes of pain in the spine, however, may include: muscle strain, muscle spasm, through the early stages of discopathy and lead to severe conditions associated with fractures of the vertebrae (sometimes even spontaneous result of osteoporosis). Increasingly we observe that bone metastases from cancers may also occur with a heavy pain in the spine, and are without a good response from the pain medication.

What are the most common causes of back pain?

Most often place of back pain is connected with the lumbar spine. The pain can be described as permanent, with a sense of weight and stiffness, or the opposite – is stabbing and moving on a nerve down or sideways.

Acute pain is usually due to trauma, exercise, fall, stroke, weightlifting or another.

You must never ignore the appearance of back pain. It is common to have back pain due to a cold, painful menstruation (women), strenuous physical activity, cystitis, gynecological disease or even constipation.

As a rule, if the back pain does not disappear for three days, you should consult a doctor to determine the reason and take appropriate therapy.

  • Trauma

In all cases of trauma, falls or other type of injury is required immediate consultation with a specialist. Other symptoms that indicate an urgent need for medical intervention are: the inability to control urination, emptying the bowel, loss of sensation and weakness in the legs, pain when coughing and sneezing, fever.

  • Exercises

Sometimes it may appear back pain at motion exercises and lifting heavy objects. This is due to excessive tension of the muscles in the waist. Often the pain disappears after a few days of rest. But there is a specific pain that occurs after this kind of physical activity and it is similar to a pinched nerve. Usually the pain is not localized in one place and goes down the body and affects one of the legs. The sciatic is already too common among people over age 30.

Among the main reasons are:

  • osteochondritis – when the spike affects the sciatic nerve;
  • lumbar herniated disc – when the disc between the vertebrae is deformed because of injury or abrasion and begin compressing the nerve roots. The herniated disc pain is intense and acute.
  • Because of the profession

All occupations that involve heavy lifting, bending the spine, lead to load the cross. This happens even in professions in a sitting position – for example, cosmeticians, dentists, and all who sit for long periods on a chair in the office.

  • Improper carrying a bag

The problem does not only affect the students. If you have back pain, try to track habits associated with wearing your usual hand luggage – bag, laptop, briefcase, bag or backpack.

  • Hobbies

If you spend the majority of your weekdays sitting behind the desk and Saturday and Sunday you do any exercise, you might get backache. Even throwing a hook can knock you out for some time. Before you rush into sports activities, consider how to prepare your body for exercising and keep it in shape regularly – as prevention of back pain.

  • Improper posture of the body

One of the most useful health advice we get from early childhood is “Straight up your back!”. Our motor system is structured so that it can carry and hold the weight of the body when the back is straight.

In a seated position you should stick to the correct posture of the back – the back must support your lower back, shoulders and legs to step on a whole foot on the floor. When getting up your body should be well balanced.

  • Other diseases

In some diseases such as spinal stenosis back pain is constant. In such cases, medical help is necessary and general tips for relieving will not help you.

Do not overlook the fact that the cross is loaded and overweight or obese. The pain deepens with age, so the sooner you take adequate preventive measures, the more likely it is to avoid health problems in adulthood.

The solution

Today, many of the classic advises for the prevention of back pain are proved as controversial. One of the surest ways to prevent pain symptoms is keeping its strength and flexibility through exercises.

Obtain a medical advice and improve your condition and relieve the pain with a few simple and effective method:

  • Do not carry heavy objects only in one hand, distribute the weight evenly
  • While wearing heavy objects and must turn, do not twist your waist but rotate your whole body
  • Wearing ill-fitting shoes or high heels can cause pain in the back and waist. Prescribed by orthopedic insoles can help in such conditions.
  • “Keep your back straight” – we’ve all heard constantly in childhood, but do not think about the importance of correct posture while already it’s too late.
  • Find a sport that can practice. Any physical activity is welcome in the fight against stagnant lifestyle. And the simple gymnastics or light workouts throughout the day will help blood circulation, improve tone and you will get rid of the stiffness.
  • Do not spend a long time in uncomfortable body position. Sitting in a chair, as it is comfortable and ergonomic, is extremely harmful for the body. If you sit all day in a chair, you might bring yourself impaired balance and mobility, entire muscular stiffness, pain in the back, waist and pelvis. According to recent medical research you have to stand out at least 10 minutes every hour of the day. The work of many of us does not assume a particular physical movement and unfortunately we are often glued to the chair in the office for the whole day.

Alternative forms of treatment

Hot and cold

The basic principle of this type of hydrotherapy is to improve blood circulation, which accelerates the healing process. It is used in pain from muscle strain and sciatica. To do this you need to put cloth on the affected area, previously dipped in hot water and then wrung well. It should stay for 2 minutes, then to be replaced with a towel dipped in cold water for 1 minute. Alternate them in this way for 15 minutes.

Exercises for the back

Today’s medicine has denied the long time resting in bed. It is believed that this can be applied at severe pain and for not more than two days. A better option is to move and after a consultation with a doctor to start light exercise for few minutes a day. They should aim tension and tightness of the back and abdominal muscles and help to relieve strains.


Most experts believe that massage is an effective addition to the treatment of the back pain. Its benefits are:

  • Improves the blood circulation
  • Relaxes muscles and increases the range of motion
  • Increases the levels of endorphin which is a proven natural painkiller and mediator of the body.

About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.

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