Back pain is a frequent complaint found in people of all ages, tending to compromise the quality of life and the performance of daily activities.
At work, in daily life, or even while playing sport, multiple causes can be responsible for this discomfort. Postural imbalances, bad ergonomics, and inappropriate exercise are just a few of the possible causes.
So, if you’re feeling this discomfort, remain here and we’ll tell you what you need to do in order to avoid back pain and maintain your spine healthy!
What causes back pain?
Lower back pain is an ailment that afflicts a large percentage of the population at one time or another. It is defined as pain or soreness in the area that includes the spine and related muscles, which can be mild or severe and affect daily activity.
Its presentation is associated with a variety of factors, such as:
- Anxiety .
- Stress .
- Trauma.
- Abnormality in the spine.
- Muscle spasm.
Discomfort can also be caused by sudden movement or even chronic conditions, including postural anomalies and/or muscle irritation. Its incidence is usually linked with a sedentary life, aging and/or overweight, and occupational issues, including professions that involve repeated physical effort or many hours of staying in one position.
In daily life
In daily activities, small things can lead to back pain if done improperly. Sitting for extended periods in chairs that have no support in the lower back, heavy bagging on one shoulder, and stooping forward to do house chores are some of the activities that can put pressure on the spine and lead to discomfort.
Besides the above-stated problems, staying for extended hours in bed, particularly with a posture that doesn’t support the spine or lying on an inferior mattress, can induce discomfort.
Hence, sitting in proper posture, stretching during the day at regular intervals, and also focusing on the quality of your sleep are easy steps that can avoid back ache in daily life.
At work
Poor ergonomics is one of the leading causes of back pain at the work place. Sitting at a computer for long hours without changing the position of the chair or monitor can lead to poor posture and lower back pain.
The physically demanding jobs of heavy lifting without proper method of lifting or work that involves repetitive motions can also put pressure on the back muscles, causing discomfort.
It is advisable to use ergonomic furniture, stretch during breaks, and engage in muscle-strengthening exercise to prevent this discomfort at the workplace.
In sports
When it comes to sports, the issue can be activated by various factors, including improper performance of exercises, using the wrong equipment and excessive joint wear and tear.
In weight training , for instance, exercise with heavy weights or the wrong technique may overload the spine and lead to injuries. For running , insufficient footwear may boost joint impact, leading to back pain.
One must thus make sure to exercise under the supervision of a trained professional and not push your body too far to avoid the onset of potential issues, like strain on the lower back.
10 tips to prevent back pain
In order to avoid back pain and ensure a healthy spine, one must be careful in certain conditions. There are some precautions that can be adopted in one’s lifestyle to lower the chances of acquiring lower back pain. Here are 10 tips that can assist you in avoiding the issue and achieving good spinal health:
1. Always maintain proper posture during sitting and standing
Good posture must be maintained in order to avoid backache. When sitting, sit with your feet flat on the floor, your knees at the same level as your hips, and your back properly supported by the chair back. When lifting, bend your knees and keep your back straight rather than leaning forward.
2. Stretch at regular breaks
If you sit for extended periods in one position, take breaks to stretch your back muscles and ease tension. Do some simple stretches, like bending your torso to one side and forward, and stretching out your arms to touch your feet.
3. Sit on ergonomic furniture at work
Invest in ergonomic chairs like those with lumbar support adjustment and desks at the correct height to keep the body in the proper posture working hours, avoiding back pain due to improper posture.
Also, it is advisable to use stands to position the monitor or laptop display at eye level, to avoid straining the neck and have good ergonomics.
4. Engage in muscle strengthening exercises
Strengthening your back and core muscles is vital in order to keep the spine stable and avoid injury. So, add exercises such as planks, rows, and deadlifts to your routine to extend this muscle strength even further.
5. Avoid uneven weight carrying
When lifting heavy weights, distribute the weight on both sides of your body and lift using the proper techniques, like bending your knees and maintaining a straight spine, utilizing leg strength. Don’t overload one side of your body, as it would lead to muscle imbalances and back pain.
6. Manage your mental health
Anxiety and stress may make the muscles tense up and thus lead to back pain. So, go in for activities that bring comfort and relaxation to ensure that you do not lose your control during stressful times. Practice relaxation and get professional help if needed to overcome emotional problems.
7. Spend on proper footwear for physical exercise
Select shoes that provide sufficient support and cushioning for athletics, particularly if you do impact activities. Poor footwear will add stress to your joints as well as lead to back pain.
8. Monitor with a medical professional regularly
Periodic postural checks with a medical professional can help detect muscle misalignments and imbalances that lead to back pain. Getting advice on preventive and corrective actions is necessary to maintain spinal wellness.
9. Maintain activity
Keeping an active lifestyle and performing regular exercise does strengthen muscles in the back, enhance spinal flexibility, and help avoid pain. Select activities you like that harmonize with your physical status and objective!
10. Listen to your body’s cues
Finally, it’s important to listen to your body and not ignore chronic back pain. If you struggle with ongoing discomfort, see a doctor. They can identify the cause and recommend treatment. This may include physical therapy, specific exercises, or other therapies.
Spine health is key to living pain-free. You can protect it with small daily changes. Pay attention to your body’s signals. With care, you can avoid discomfort and enjoy a healthier, pain-free life.
