Back pain is a common problem nowadays. Chronic back pain is pain that lasts for 12 weeks or more even when the underlying cause of pain or initial injury has been treated. Lower back pain is the most common type to become chronic. Employing pain management and treatments early on can help reduce the intensity and eventually provide pain relief and lead to prevention of pain in the long term.
Common Causes of Back Pain
Here are some causes which may cause you to suffer from chronic back pain:
- Brittle bones (vertebral fractures causes by osteoporosis)
- Disc problems, such as a bulging, herniated or prolapsed disc, or even disc degeneration.
- Normal wear and tear process in the spine with the advancing age.
- Sciatica, which is often characterised by low back pain.
- Scoliosis, e. the abnormal curvature in the spine.
- Spinal stenosis, i.e. narrowing of the space around the spinal cord thus exerting pressure on the nerves. Bone spurs can cause stenosis.
Some Routine Habits That May Cause Chronic Back Pain
- Driving for a long period of time without taking a break
- Having a poor diet that is high in calories, but low in nutrients
- Sitting for long periods of time and having a poor posture while doing so
- Sleeping on a soft mattress does not provide adequate support for your back
- Standing for long periods of time may place a strain on your back as it is forced to stay upright without adequate support
- Talking on the phone by keeping it in between the ear and shoulder, continuously texting and emailing on a smartphone for a long, which time creates pressure on the neck that may travel along your back
- Wearing high heels puts pressure on your spine, and can lead to long-term pain
Modify Your Lifestyle to Reduce or Prevent Chronic Back Pain
Some examples of lifestyle modifications that may help protect your spine through healthy living include:
- Avoid heavy lifting, but if you have to lift heavy objects, make sure you do so in the proper way, without straining your back
- Avoid sleeping in positions that strain your back, such as sleeping on your stomach. Also consider placing a pillow between your knees if you sleep on your side, to help balance your posture.
- Avoid stress
- Engage in daily physical activity (such as walking, strengthening exercises or tai chi) to strengthen your muscles and also to increase blood and oxygen supply to your back
- Get help from a physical therapist
- Increase the intake of calcium and vitamin D to strengthen your bones
- Maintain a healthy weight, as excessive weight in the body can make chronic pain worse
- Practice proper posture. Having a good posture can help reduce strain on your back while sleeping, sitting, or standing.
- Reduce the use of tobacco, or preferably even try to give up smoking altogether
- Sometimes constipation causes a back pain because it can exert extra pressure on the abdomen and the spine, so treating it first should be a priority
- Wear comfortable shoes to reduce pressure on your spine, especially if you have to walk or stand for long periods of time
- Use an orthopaedic spinal decompression device, such as the Backrack
Backrack Spinal Decompression Device
Author: Spinal Backrack