Back Pain: Insights, Prevention, and Management
Back pain has become one of the most common symptoms that a patient visits a physiotherapist, Chiropractor, or General Practitioner. We are seeing an increase in incidents of back pain, not only with patients who are more sedentary but also with patients who live an active lifestyle. In this blog post, we'll look into the causes of back pain, explore practical ways to prevent it, and discuss effective management strategies to help you find relief.
Understanding Back Pain
Back pain is a big umbrella term, used to describe the symptom that a patient feels. It can however be caused by a lot of different reasons, including but not limited to;
Muscle Strains:
Overuse, sudden movements, or improper lifting techniques can strain the muscles and ligaments in the back, which can cause a huge amount of pain in the initial phase.
Herniated Discs:
The discs between vertebrae can bulge or rupture, pressing on nearby nerves. The possible compression on the nerve can cause radiating pain, in a different part such as your arm or leg.
Degenerative Disc Disease:
With age, spinal discs can lose their cushioning ability, leading to pain and stiffness. It is important to note that this is a natural process that occurs.
Spinal Stenosis:
This happens when the spinal canal becomes narrow due to bone deposits that your body lays down. This causes compression on the nerves and may lead to pain or weakness.
Osteoporosis:
Weakened bones from osteoporosis can cause vertebrae to collapse, leading to severe back pain.
Scoliosis:
This is when your spine develops an abnormal curvature. This can be due to bony pathology, a big muscle imbalance, or a congenital cause.
5 Tips to prevent back pain
Taking preventive measures can help reduce the likelihood of experiencing back pain.
Practice Good Posture:
While improper posture is not the main cause of back pain, it is certainly one of the biggest contributing factors to neck and lower back pain when working behind a desk. It is important to look at the ergonomic position of your desk and chair. This ensures that your spine is aligned and supported as much as possible. My number 1 tip for our patients is always- “Get up every 40 minutes” when you have an occupation that you have to sit for a long time.
Stay Active:
Walking 20min a day helps stimulate osteoblasts- which are the little bone-building cells in our body. The World Health Organisation now recommends at least 3 strength sessions a week too.
Lift Correctly:
Always face what you are lifting. Use your legs, in a squat or lunge position, when you have to lift a heavy object. Keep the object as close to your body as possible. Move with your legs, try to avoid rotating with your torso with a heavy load.
Ask for help.
Maintain a Healthy Weight:
Excess weight can place additional strain on your back. A balanced diet and regular exercise can help manage your weight and support your spinal health.
Wear Supportive Footwear:
Don’t forget about your toes! Good shoes with good arch support can contribute to better spinal alignment and reduce back strain, and knee and hip pain.
I have back pain, what do I do now?
If you’re dealing with back pain, several approaches can help alleviate symptoms:
Rest (From the aggravating activity ) and Apply Heat or Ice:
It is important to note that you should attempt to continue moving. Try avoiding painful movements, and the movement that initially caused the discomfort/injury. Ice might help reduce inflammation, and heat can soothe stiff muscles. Be sure to follow the recommended guidelines for each therapy.
Use Pain Relief Medication:
Contact your pharmacist or GP, to guide you in what medication is best suited for your condition.
Consider Physical Therapy:
A physical therapist can design a personalized exercise regimen to strengthen the muscles supporting your back, improve flexibility, and alleviate pain.
Explore Chiropractic Care:
Chiropractors use spinal adjustments to address alignment issues and relieve pressure on nerves.
When to Seek Professional Help
While many cases of back pain improve with self-care, there are instances when professional medical advice is essential:
Severe or Persistent Pain:
If your pain is severe or doesn’t improve with rest and over-the-counter treatments, consult a healthcare provider.
Pain Radiating to Extremities:
Pain that travels down your legs or arms could indicate nerve involvement, requiring medical evaluation.
Numbness or Weakness:
Numbness, tingling, or weakness in your limbs or other areas could signal a more serious condition that needs professional attention.
Recent Injury:
If your back pain follows a recent injury or trauma, it’s important to seek medical attention to rule out fractures or other significant issues.
Back pain is a complex condition that can be caused by a variety of contributing factors, and therefore it should not be treated in a one-size-fits-all all manner. It is needed to understand what your risk factors are, how you can reduce your risk by implementing preventive measures, and how to manage your symptoms effectively. If you’re struggling with persistent back pain, you will most likely benefit from a tailored treatment plan.
Treatment plans include rehabilitation and strengthening with your Physiotherapist using TPM (The Performance Matrix),
TPM addresses aggravating factors and works on mobility. Remember, maintaining a healthy back is an ongoing commitment. Adopting healthy habits and being mindful of your body’s signals can enhance your quality of life and help you keep back pain in check.
Give us a shout if you need help
Moolman Physiotherapy Cape Town
Contact:
081 409 2955
081 374 4301
081 380 0404
Email address
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