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» preventive measures for back pain

  • Causes and preventive measures for back pain
    By Health Blog on March 30, 2010 | 4 Comments4 Comments  Comments

    Back pain is one of the major problems that millions of people with an estimation of 80% of total population are experiencing. For some, the pain can be very hard to bear and for others the pain may be bearable. Back pain can be caused by a large number of injuries or conditions, thus making a proper diagnosis both difficult and critical. Back pain that occurs with other symptoms like fever and chills, severe abdominal pain or bladder and bowel problems can be an indication of a severe back pain, and should take advice from the doctor immediately.

    Strains due to muscles and skeleton are common among people who live sitting and stresses on knees. Those with a higher level of physical fitness generally have stronger muscles in the back, legs and abdomen, all of which help support the back. One of the major facts for getting back pain is obesity. The strain of carrying excess weight contributes greatly to back pain and also it increases the pain as our weight increases. Regular exercise and a balanced diet will help at great deal in controlling obesity, and reduce the frequency of back pain episodes.

    There are many conditions that can cause back pain other than musculoskeletal strains. They include:

    Arthritis: This is a disease that causes inflammation of the joints. Three types of arthritis that affect the spine are osteoarthritis, rheumatoid arthritis and ankolyzing spondylitis.

    A ruptured disc which is a part of back bone, which occurs when the outer coating of the discs, the circular pieces of connective tissue that cushion the vertebrae, are damaged. These discs may leak, irritating nearby nerves. A ruptured disk can cause severe sciatica, nerve pain that radiates down the leg.

    Compression of spinal canal or narrowing of this canal also causes back pain because of the increased pressure. It is often caused by bone spurs which are a result of osteoarthritis. Compression of the nerves can lead to pain, numbness in the legs and the loss of bladder or bowel control.

    Slipping out of vertebra of the spine also causes severe back pain. As the spine tries to stabilize itself, the joints between the slipped vertebra and adjacent vertebrae can become enlarged. This can pinch nerves, causing low back pain and severe leg pain.

    Fractures in vertebra can cause trauma and also a disease where the bones become fragile.

    Degenerated or ruptured disc disease is an aging process where the discs between the vertebrae break down over time.

    back pain

    Preventive measures:

    1. Simple lower back pain can be caused by straining the muscles, ligaments of the lower back. The most effective prevention is to take care as to how you lift heavy objects. Do not try to lift any heavy weight objects that you feel by bending over the object. You should bend your knees and then lift with your legs. Avoid twisting your body while lifting. When moving heavy objects, pushing is less stressful than pulling. Routine activities, such as housework or gardening, can cause back pain. Avoid standing flat-footed while bent over.

    2. Regular exercise will improve the flexibility and strength of the muscles which support your lower back and helps greatly in controlling the back pain. These include the abdominal muscles, as well as those in the legs and back. A simple exercise routine can help prevent back pain throughout your life. Obesity is a common cause of back pain. Aerobic exercise can help manage weight concerns. Swimming, jogging or even walking are all activities that will help you lose weight and feel better.

    3. In addition to exercise, a proper diet is essential in managing your weight. However, there are also two nutrients, calcium and vitamin D, that help build healthy and strong bones and prevent back pain, which can cause bone fractures that lead to back pain.

    4. Many people whose jobs involve sitting for long periods of time experience back pain. It is important to get up and move around regularly. If driving for long periods of time, take the time to stop and get out of your vehicle.

    5. Stretching your muscles and improving blood flow to your lower body will help prevent back pain, as well as help keep you alert for the rest of your trip.

    6. Changing the position in which you sleep can also help in preventing back pain. The best positions are either to sleep lying on your side with your legs bent, or lying on your back with a pillow under your knees. A firm mattress is usually the best bet. A sheet of plywood can be placed between the box spring and the mattress in order to increase the firmness of your bed. Sometimes when the back pain is very severe then its preferred to sleep without any mattress which may create some sliding of our body.

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