Back Pain Risk Factors and Tips | Life-Enthusiast.com

Back Pain Risk Factors and Tips

Back pain can range from a mild, persistent ache to unbearable pain with the slightest movement. While there are many reasons for seeking back pain remedies, most episodes are associated with inflammation of the soft tissues surrounding the spine. Inflammation is the body’s natural response to being injured, which explains the need for lower back pain relief. Inflammation is characterized by redness, swelling, heat and pain. When your soft tissues become inflamed, you may experience any or all of these symptoms. Eight out of 10 Americans will seek lower back pain relief at one point in their lives. In fact, pain in the middle or lower back is the leading cause of disability in people under the age of 45 and the reason for avid pursuers of back pain remedies. At least fifteen million Americans seek medical help for lower back pain relief annually. Lower back pain relief is second only to the common cold as a cause of lost workdays and visits to the local pharmacy. Consequently, the market for lower back pain relief is significant.

The way you stand, sit and move, reach over and pick up or carry objects all affect the well being of the back. Living a sedentary lifestyle, being in an occupation (or having a hobby) that requires lifting, bending and/or twisting, and mismanaging stress are all risk factors for back problems. People who sit for long periods also run the risk of straining the back when rising or moving from a seated position. Warehouse workers, long-distance drivers, cyclists (whether recreational or occupational), golfers, computer operators, nurses and gardeners and grounds people all have more incidence of lower back disorders than the general population. Smokers are at higher risk for back problems, perhaps because smoking decreases blood circulation. This could however be due to an unhealthy lifestyle in general.

Causes of Back Pain

Weakness of the back muscles is most often caused by a sedentary lifestyle. This includes the back pain associated with stress. Back spasms also occur with strenuous activities, or if you move suddenly after holding an awkward position. It is particularly common following a twisting motion, when many cases of a “pulled back” occur. Lower back pain remedies line the shelves of supermarkets and drug stores, as the demand for lower back pain relief is common.

The intervertebral disks act as shock absorbers and are subjected to different types of stress during the process of everyday living. While this stress may not result in immediate pain, repeated injuries will add up. Bending over results in compression of the disk, and can cause it to bulge backwards towards the spinal canal and nerves. Twisting and bending together produces the greatest stress on intervertebral disks. Degeneration of the disks can give rise to chronic back pain as the muscles supporting the disks go into spasm. The degenerating disk can itself become inflamed and may cause mechanical pain, which is specifically the reason for high sales in back pain remedies.

The lower part of the back (the lumbar region) is the most vulnerable area of the back. This is largely due to the fact the lower part of the spine bears the entire weight of the upper body and is bent, twisted and flexed during everyday activities more than any other part of the spine. The inflammatory process produces the actual back pain associated with damage to the supportive soft tissues (muscles, tendons and ligaments) and the intervertebral disks themselves. Lower back pain relief is one of the most commonly sought over the counter remedies.

Risk Factors

Living a sedentary lifestyle, being in an occupation (or having a hobby) that requires lifting, bending and/or twisting, and mismanaging stress are all risk factors for back problems. People who sit for long periods also run the risk of straining the back when rising or moving from a seated position. Warehouse workers, long-distance drivers, cyclists (whether recreational or occupational), golfers, computer operators, nurses and gardeners/groundspeople all have more incidence of lower back disorders than the general population. Smokers are at higher risk for back problems, perhaps because smoking decreases blood circulation. This could however be due to an unhealthy lifestyle in general.

Preventing Back Injury

The way you stand, sit and move, reach over and pick up or carry objects all affect the well being of the back. Here are some tips for helping prevent back injury.

Wellness Tips

Lift wisely

Always bend your knees when lifting heavy objects. The large muscles in your thighs and buttocks are far better equipped to bear heavy loads than the smaller muscles of your back.

Carry objects close to your body

Holding heavy objects (such as a large vase of flowers) away from the body is inviting back injury. Make sure that you hold heavy objects close to your torso when lifting. Twisting your body while pulling or lifting is a primary cause of back injury. Always keep your body straight when carrying, pulling, or reaching for an object.

Watch your golf swing

The twisting motion employed by golfers often leads to back injury. The invertebral disks (the cartilagenous shock absorbers that separate the bones of the spine) are injury-prone zones for golfers. The disk is most vulnerable when the back is extended or arched, and the body is rotated. With an improper or overly-strenuous swing, the covering of the disk unwinds and tears. Warming up and stretching before golfing will help you avoid disk injury. When swinging your club, do so gently, trying to keep your shoulders and chest centered over your pelvis.

Be careful exiting cars

When exiting a car, turn your whole body to the side. Place both feet on the ground and stand up carefully. Reverse the procedure when entering a car. First, sit down, then swing both legs in together so that you do not twist your back.

Sit properly

The human spine as not designed to maintain a sitting position for long periods of time. Driving, working at your desk, spending time on a plane, sitting at the computer, and watching sports are all activities that can lead to back pain. The best way to avoid back strain is to get up every fifteen minutes or so and walk around. (If you are driving, pull over whenever convenient to stretch your legs.) If you sit for long periods at work, invest in a well-designed chair that supports your back and allows you to change positions easily. A cushion tucked behind your back while driving will help provide support and comfort.

Stay fit

Exercising regularly will help you avoid the strains and stresses associated with weakened back muscles. Swimming, low-impact aerobics and walking will help tighten the muscles of the back and abdomen. Local recreation centers and other fitness organizations usually run exercise programs specially designed for people wishing to control back pain.

Cope with stress

Research shows that people who respond to stress by becoming anxious are far more likely to develop stress-related physical symptoms such as back pain. If you are prone to anxiety, explore the many techniques to help you manage stress effectively. Your doctor, library, and the Internet are good sources of information.

Treatment For Back Pain

Treatment for back pain usually involves strengthening the back through special exercises, and adjusting your lifestyle to avoid the stressors (physical and mental) that have contributed towards the injury. In the case of persistent, debilitating back pain, prescription or over-the-counter analgesics (painkillers) for low back pain relief may be used. Muscle relaxants may also be used as back pain remedies. Surgery is considered a last resort for continuing, debilitating back pain.

Physical Manipulation Techniques