My back hurts, what can I do?

Nov 28, 2023Mar Fondevila Cornado0 comments

In our society, back pain is an “epidemic” and is considered one of the most relevant health problems.

80% of the Spanish population suffers from back pain at some point in their lives. In fact, pain in the lower back is one of the leading causes of sick leave. Back pain can be caused by trauma or degenerative diseases. But the most common causes are poor posture and incorrect habits.

There are pains in other parts of the body that can often be relieved by rest. However, back pain often persists whether we are standing, moving, sitting or lying down.

Causes of back pain

This condition is one of the most debilitating causes worldwide and one of the main reasons why people go to the doctor or take time off work. It is estimated that eight out of 10 people will suffer from one or more cases of back pain during their lifetime.

Given this, it is very important to know the different risk factors that can cause back pain.

The main causes of back pain are muscle strain and ligament strain . These structures can become inflamed by repetitive exercises or even poor posture, which is the result of an abnormal sitting position or lifting heavy objects.

Risk factors that may result in the onset of back pain include:

Arthritis . Inflammatory process of the joints, osteoarthritis may also appear, which is a process of joint wear and tear.

Smoking . Excessive smoking can cause decreased blood circulation and inflammation of the disc, which will eventually compress the nerve.

Overweight . This leads to muscle weakness, which can cause a bulging disc due to inflammation of the cartilage.

Osteoporosis . Decalcification of the vertebrae occurs and they become fragile and may even fracture.

Age . Although this is not considered a disease, people over the age of 30 may experience muscle weakness and back pain.

Lack of exercise . A sedentary lifestyle can also cause muscle weakness in the back and abdomen; it also contributes to poor posture when sitting or standing.

Psychological disorders . Anxiety and depression are considered a risk factor for back pain, as both cause people to not engage in physical activity.

Types of Back Pain

Types of back pain include:

Low back pain . This is the most common and affects the area between the base of the ribs and the beginning of the thigh.

Dorsalgia . It is also very common and affects the area between the base of the neck and the floating ribs.

Cervicalgia . This is pain in the cervical region. It is not a very common disorder, although it does cause considerable discomfort and pain.

Back pain manifests itself in two forms: acute pain that occurs suddenly and usually lasts less than six weeks, and chronic pain that can last for more than three months. Chronic pain is less common in low back pain, dorsal pain and cervical pain.

Common symptoms of back pain

Although there are different symptoms related to back pain, muscle contracture can be considered the main one. It has painful, stabbing characteristics and, sometimes, can be perceived as burning.

Once the pain occurs, it can spread to the legs and sometimes be accompanied by numbness or numbness. All of this can happen when standing up, turning, bending forward, or performing other types of movement.

Back pain should usually improve with general measures such as rest and home treatment. However, if the pain persists for more than two weeks, it is very important to see your doctor for a proper diagnosis.

In addition, if back pain is accompanied by numbness, a feeling of weakness, urinary or digestive disorders, and weight loss without apparent cause, it is advisable to see a doctor to identify the problem.

In many cases, back pain improves when our physical condition improves and we learn to improve our posture. To maintain a healthy and strong back, we recommend:

Exercise : Regular low-impact aerobic activities, those that do not put pressure or jolts on your back, can increase strength and endurance in your back and allow your muscles to work better. Walking and swimming are good options.

Build muscle strength and flexibility : Abdominal and back exercises (core strengthening exercises) help condition these muscles to work together as a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve the feel of your back.

Sit smart : Choose a chair with good lower back support, armrests, and a swivel base. You can place a pillow under your lower back to maintain the natural curve. Try to keep your knees and hips aligned. It is very important to change your position at least every half hour. Get up from your chair, take a light walk, and if you can, do some short stretches. It is very common to sit at the front of the chair and lean your body forward to reach the table or computer. Not at all, your back should be as close to the chair as possible, your shoulders down and back, and your head aligned with your spine. Your arms should be bent at an angle of 75 to 90 degrees at the elbows. Your knees should be level with your hips and your feet should be resting on the floor. If they don't reach, you can use a footrest.

Walk upright : We tend to pay more attention to our posture when we exercise, but what about when we walk? When you walk, keep your gaze forward and your head aligned with your spine.

Be careful with loads : Avoid lifting heavy objects. If this is not possible, we recommend that you focus part of the work on your legs, keeping your back straight, without twisting and only bending your knees.

Home remedies for back pain

Whether you need remedies for lower back pain (lumbago) or remedies for upper back pain, there are many solutions that can help relieve both discomforts. Some changes you can consider are:

Improve your posture

It may seem like a simple solution, but improving your posture can make all the difference when it comes to relieving back pain.

When sitting, make sure you use a chair that provides adequate support, so that your hips are higher than your knees. Avoid seats that are too low or soft, such as sofas.

Keep your neck upright and try not to lower your head too much.

When working at a desk, avoid twisting movements by keeping your keyboard, mouse and phone within easy reach. Remember to keep your elbows level with the desk and your chair just below. Place a pillow or rolled towel at the small of your back if you need extra support.

When driving, take short breaks frequently and get out of the car for a short walk.

Use foam rollers

Foam rollers are a very popular and effective option for relieving pain in the back muscles. These rollers provide a self-massage, as you apply pressure with your own body weight.

Apply thermotherapy

Applying heat to the back is a strategy to relieve that pain in the short term.

Applying a hot water bottle to the area where you feel discomfort is also a very effective home remedy, as is taking a hot shower or a long, relaxing bath.

Change your diet

Eating a balanced diet is always helpful as it provides your body with the nutrients it needs to strengthen and repair itself.

It's also worth noting that if you're overweight, it can put extra strain on your back. Losing those extra pounds is a great way to give your back a break and rediscover the joy of moving.

Sleep in a proper position

Having a mattress that provides you with adequate support is essential to relieving back pain at night. It's important that you find the right firmness level that provides relief when you lie down, no matter what position you like to sleep in.

However, you should also try to keep your spine straight. So avoid using too many pillows, as these can throw your head out of alignment. Consider placing a pillow between your knees if you sleep on your side or under your knees if you sleep on your back.

Do some stretching

The spine is designed to move, so limiting movement can make pain worse. Try some stretching exercises to relieve and soothe back pain and improve mobility. Remember to move slowly, never force your body to the point where stretching becomes painful. Stretch on a stable, even surface.

6 exercises to avoid back pain

1. Bridge

Lie on your back with your arms on the floor at your sides, knees bent, and feet flat on the floor. Tighten your abs and glutes and slowly lift your hips, keeping your back straight. Then slowly lower your glutes and hips to the floor. Do 10 reps.

Variation: Place a cushion or pillow in the crook of your knees. Instead of pushing up with your feet, push off from the backs of your knees. This reduces the range of motion and makes it a little less strenuous.

2. Stretching on all fours.

Get on your knees and place your hands on the floor directly under your shoulders and your knees directly under your hips. Keeping your head aligned with your spine, raise your right arm in front of you and your left leg back until they are parallel to the floor. Pause, then return to the starting position. Repeat with your left arm and right leg. Make sure to keep your abdominal muscles tight, your back flat, and your hips aligned throughout the exercise. Do 10 repetitions on each side.

Variation: Lean forward over a bed with your feet on the floor and your hands on the bed instead of placing both on the floor.

3. Cat stretch

Start on your knees, with your hands on the floor directly under your shoulders and your knees directly under your hips. Tuck your chin toward your chest and slowly round your back toward the ceiling; hold for a couple of seconds, then slowly draw your shoulders away from your ears, relax your back and arch it slightly as you look up. Return to the starting position. Repeat for 10 times.

Variation: Plant your feet on the floor and lean forward over a bed or sofa-height surface to complete the exercise.

4. Child's pose

Still on your hands and knees, place your buttocks on your heels, with your knees apart. Lower your upper body and position it between your knees, stretch your arms over your head and rest your forehead on or near the floor. Hold this position for 20 to 30 seconds.

Variation: Get on your knees with your hands on the bed or a surface the same height as a sofa.

5. Stretch with both knees to chest

Lie on your back with your legs bent and your feet flat on the floor. Lift your feet up, bring both knees toward your chest and hug them. Hold this position for 20 to 30 seconds with your back relaxed on the floor. Rest. Repeat this stretch several times.

Variation: For a less strenuous stretch that works the same muscles, bring only one knee toward your chest at a time. If you have trouble raising your knee all the way, loop a towel or small strap behind your knee and pull it toward you.

6. Lower back rotation stretch

Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders flat on the floor, bring your knees together and slowly rotate them to the right side of your body. Pause for five seconds, then slowly return your knees to the starting position. Then, slowly rotate your knees to the left side of your body, pause for five seconds, then return to the starting position. Repeat several times on each side.

Variation: Instead of letting your knees drop completely to the floor, try lowering them about halfway.