Back pain
Causes of back pain:
Back pain is a common ailment, affecting eight out of ten people at some point in their lives. The spine has a difficult job in that it must support the weight of the upper body and still be able to bend and twist in any direction. The greatest strain is placed on the lower back, particularly among people who do a lot of sitting or who are underactive. Many conditions may cause back pain. Some, like pregnancy and emotional tension, are common, natural occurrences. Other factors that contribute to back problems include physical trauma, athletic injuries, poor physical fitness or being overweight. Additional examples:
- Overuse or improper use of the back (poor body mechanics) may cause painful muscle spasms or back strain, i.e. stretching or tearing of muscles.
- Weak abdominal muscles may cause back sprain, i.e. stretched or torn ligaments rather than muscles, due to improper positioning of spine.
- Slipped or ruptured discs may cause pain if discs press upon the spinal nerves. Pain may radiate throughout the legs as well as the back.
- Strain or soft tissue damage, secondary to injury Improper posture may cause back strain or sprain due to improper bending, lifting, sitting or standing.
Ways to relieve back pain:
- Ice or heat? The application of either ice or heat to sore back muscles can greatly relieve pain.
Ice may be applied at any time. Use ice for 10-20 minutes, placing a wet towel between the ice bag and your body.
Heat is not recommended for the first 48 hours after the onset of back pain. After 48
hours, using heat or ice generally depends on what feels best to you. Use heat for a maximum of 20 minutes at a time.
2. Backward or forward movements : Some people find that doing slight backward or forward bends can help relieve back pain. If an exercise decreases your symptoms, repeat it frequently throughout the day.
Prevention
To prevent back problems:
- Practice good posture
- Maintain a healthy weight
- Do the physical exercises below
- Engage in relaxation exercises
The Health Counsellor 