7 ways to manage backpain for people of all ages

According to the National Institute of Neurological Disorders and Stroke (NINDS) more than 80 percent of adults experience lower back pain at some point in their lives. These pains can also occur in the upper back or neck pain and are one of the second most common reason for visiting the doctor. Read on to know more about the types of back pain and what you can do to eradicate them.

Common causes of chronic back pain

Common causes of chronic back pain include age related pains and trauma. Arthritis of the spine—the gradual thinning of the cartilage inside the spine, and spinal stenosis—narrowing of spinal canal that may lead to nerve pain, are the commonest causes of chronic back pain. If the disc between the spines is bulging or herniated from the original position, then that may also cause back pain. Another syndrome is associated with back pain—the myofascial pain syndrome, in which the patient has unexplained muscle pain and tenderness.

Other causes can include chronic medical conditions, such as arthritis and fibromyalgia, overweight and sedentary lifestyle and poor posture. In some cases, however, the exact cause of back pain is difficult to pinpoint and it is important to check with an orthopaedic specialist. In such cases, you should work with your healthcare provider on reducing the flare-ups and managing pain.

What to do about back pain?

Unless the causes of back pain are such that they need surgery, they can usually get better with few remedies and self-help strategies. Natural methods are best to help alleviate back pain troubles. Here are few non-surgical treatment options that can help with back pain:

1. Physical therapy: the foundation of chronic back pain treatment is exercise. It should be one of the first treatment options that should be sought by the patient under the guidance of their healthcare provider. A physical therapist or a doctor should tailor the exercises according to the specific symptoms of the patient. Physical therapy for chronic back pain incudes: retraining the posture, stretching and flexibility
exercises, core strengthening and aerobic exercises.

2. Step away from the screen: slouching in front of the tv or laptop or gaming screens can disturb the posture and cause chronic back pain. Due to such postures, spinal consequences can start early. To prevent disease, limit the time that you spend in front of the screens, and take frequent breaks. Make sure to use a comfortable back support while sitting, and practice good posture.

3. Shed excessive weight: extra weight means there is extra stress on the body. If you carry extra pounds on the belly or chest region, the strain on the back is likely to get worse. Take steps to lose this extra weight, and cut excessive calories from your diet. Get into a fitness regimen and seek help of a professional to develop a safe and sustainable eating plan.

4. Start some low-impact exercise: while it may be the last thing on your mind when you are in pain, low-impact exercises are essential for good back health. A study published in the American Journal of Epidemiology, found evidence that moderate exercise helps to reduce chronic back pain in both men and women. Brisk walking, swimming or tai chi several times a week can help one lose weight as well as provide strength and flexibility to the back muscles.

5. Sleep smart: during sleep, alignment of the spinal cord can be disturbed. For best sleep posture, try sleeping on the side, in a relaxed fetal position with the knees bent. This posture will help keep the spine in alignment. If you prefer to sleep on the back, then its better to put a pillow under the knees. However, sleeping on the stomach can be especially hard on the back and should be avoided.

6. Lifestyle modifications: lifestyle modifications are important when one has chronic pain issues. It is important to know and accept the limitations of the body and to pace oneself. Moreover, it is important to realise which activities worsen the back pain and avoid those if possible. If strenuous activities cause pain, then listen to your body and pace yourself. This would also help to prevent the underlying disease from advancing. It is also important to give up smoking, because nicotine has been known to exaggerate pain and delay healing.

7. Try meditating: research from the University of Manchester suggests that people who meditate regularly find pain ‘less unpleasant’. Deep breathing exercises and meditation techniques relax the body, which helps to ease pain. The results from such studies are promising enough; thus, people who live with chronic back pain should meditate daily. Moreover, chronic back pain is straining both physically and mentally. To manage this frustration, meditation is a great idea. Rehabilitation psychologist may recommend yoga, tai chi and other relaxation strategies.

If you are suffering from chronic back pain, then its best to seek professional help in a timely fashion and seek advice from a specialist.