Back pain is one of the world’s most common medical complaints. It’s an issue that affects more than 600 million across the planet, which means that roughly 1 in 10 people have back pain.
It’s a tricky condition to live with, in part because fixing the problem is less straightforward than other medical issues. Plus, it’s something that can impact anyone, at any time, even people who otherwise appear to be in tip-top physical condition. In this post, we’ll run through a few handy tips for preventing and managing back pain.
How to Prevent Back Pain
As you’ll be aware, it’s much easier to prevent back pain than it is to treat it. That’s how it goes with all medical issues! Some people are more predisposed to back pain than others, but even people who are more likely to experience it can limit their risk by practicing good habits. Here’s a rundown of three tried-and-tested methods for keeping your back in good condition.
Improve Posture
There are a lot of advantages to modern life, but there’s no denying that some elements can be highly damaging to our backs. Take posture, for example. Your back will be more susceptible to damage if you have poor posture — and unfortunately, many people nudge themselves towards poor posture without even realizing it. If you have an office job and you’re not thinking about how you’re sitting, then now’s the time to make some adjustments. You’ll be doing your back a big favor by keeping it straight during the workday, rather than slumped over your computer.
Manage Your Weight
Being overweight can lead to a number of health complications, including back pain. That’s because the excess weight can put excessive strain on your back. Don’t forget that your back is in charge of keeping you upright, and it’ll have a much more difficult job if there’s too much weight. There are a number of effective ways to keep your weight in check, including eating healthy meals and working up a sweat on a regular basis.
Be Careful When Lifting
Even people who are in perfect physical condition can experience a back injury that produces long-term pain if they’re not careful. It’s not uncommon for people to develop long-term pain as a result of lifting a single heavy incorrectly. It’s vitally important to lift with your legs, not your back. Remember: while your back is strong, it doesn’t take all that much for it to experience an injury!
Understand What’s Wrong
The above tips will help you to minimize the risk of experiencing a back injury, but what about if you already have back pain? As we said above, a significant portion of the world’s population — nearly 10% — lives with back pain. And while it’s unlikely that your back will be hurting all the time, the periods when it does will likely be quite debilitating. If you have back pain, then the first step towards making an improvement will be to figure out what’s wrong. If a doctor can’t tell you exactly what’s wrong, then self-refer for a private MRI scan — it’ll help you to get a much deeper understanding of what’s happening with your body. Once you know what’s wrong, you can work with a physical therapist and perform exercises that will reduce pain and strengthen your back.
Review Your Lifestyle
There are a bunch of lifestyle changes you can make that can help to reduce back pain. For instance, studies have shown that avoiding using tobacco products can be effective since research indicates that smoking can reduce blood flow to the area around your vertebrae.
Daily stretching can help to loosen up your back muscles, which can help prevent tight muscles, which is one of the leading causes of back pain.
Start an Exercise Regime
Regular exercise is paramount for managing back pain, though it’s important to ensure that you exercise carefully. Exercise can help to build your core strength and enhance flexibility, both of which improve overall back strength. It’ll also help to boost your stability, which will make it less likely that you slip/fall, which could make your back injury worse.
Manage the Mental and Emotional Burden
Finally, it’s important to take steps to manage the mental and emotional implications of your back pain. The condition can be tough to deal with, and it’s normal that you’ll feel frustrated from time to time. Taking the time to meditate, do yoga, and all-around enhance your mental well-being will ensure that you can still enjoy life.
