What Causes Back Pain & How to Prevent It?
It’s no secret that back pain can be excruciating and make everyday tasks difficult. But what exactly is back pain? What is the source of the problem, and how can you prevent it? Read on to discover more about back pain and the risk factors associated with developing this condition. Back pain is one of the most common types of chronic pain.
In fact, survey results indicate that more than 80% of adults will undergo some type of back pain at some moment in their lives. There are a few good ways of limiting the risk of getting this condition. With these tips and precautions in mind, you can reduce your risk of experiencing back pain and help prevent it from occurring again in the future.
What is Back Pain?
Back pain is a condition that affects the muscles, bones, and joints of your lower back. It may feel like a throbbing pain or dull ache and can range from moderate to severe. While lower back pain is common, it isn’t normal and can indicate an underlying condition. Some reasons you might experience lower back pain including poor posture, weak core muscles, and improper lifting techniques.
The pain level you experience can vary from person to person and throughout the day. You might notice that your back pain increases as the day progresses or worsens after performing certain activities. Back pain can be acute (short-term) or chronic (ongoing). Acute back pain is usually caused by a specific event, like lifting something too heavy or Sitting for too long in an awkward position can cause damage to your muscles and even result in back pain.
It usually subsides within a few days or a couple of weeks. On the other hand, chronic back pain lasts for three months or longer. Feeling constant pain in your back that lasts longer than three months? Visit your doctor and find out the underlying cause.
Risk Factors for Developing Back Pain
Though back pain can affect anyone, some risk factors are associated with this condition. These include weak core muscles, improper lifting techniques, poor posture, stress, poor sleeping posture or habits, genetics, and a sports injury.
If you experience any of the following, you may have a higher risk of experiencing back pain: having a job that requires frequent lifting, lifting heavy objects, sitting for long periods, having a desk job, or participating in sports that require a lot of twisting, bending, or lifting.
Some research suggests that experiencing a traumatic event, like an accident or injury, could also increase your risk of developing back pain. However, the extent of this needs to be clarified.
What Can You Do to Prevent Back Pain?
Preventing back pain goes beyond simply being aware of your risk factors. It’s important to take proper precautions that can help reduce your risk of experiencing back pain and help you recover if you do experience symptoms. There are a variety of ways that you can prevent back pain, including:
When sitting: Make sure you’re sitting in a chair with proper support, and your feet are resting on the ground. You should also be seated at a desk with a correct posture. Avoid hunching over your desk or slouching in your seat. Instead, try to sit upright with your shoulders back.
When lifting: When lifting heavy objects, bend at your knees and use your legs, not your back. Avoid twisting, bending, or lifting with a hunched back. Instead, try to keep your back straight.
When sleeping: Make sure to sleep on a mattress with the appropriate level of support and keep your mattress clean. Avoid sleeping with a pillow that is too thick or in an incorrect sleeping position, like with your head facing upwards or on your side.
Exercises to Help Prevent Back Pain
Beyond taking proper precautions, There are many exercises you can do to strengthen the core and avoid back pain. The following exercises are great ways to improve your core strength and help prevent back pain:
1. Bird-Dog
This exercise helps improve your core strength while also improving your hip mobility.
2. Dead Bugs
This exercise helps strengthen your core, as well as your back, hips, and shoulders.
3. Plank
This exercise helps improve your core strength and posture.
4. Swimming
Swimming is one of the best workouts to prevent and treat back pain. It also improves posture.
5. Yoga
Yoga is great for improving posture, reducing stress, and strengthening the muscles throughout your body.
Bottom Line
Back pain can be debilitating, making everyday tasks difficult to complete. Fortunately, there are multiple ways that you can prevent back pain and help reduce your risk of developing this condition. By being aware of your risk factors, taking proper precautions, and doing core strengthening exercises, you can reduce your risk of experiencing back pain and help prevent it from occurring again in the future.
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