What Causes Back Pain? 7 Key Ways to Manage It at Home
The back is supported by the backbone. Backbone is crucial in maintaining the posture of the body. Ache and pain in the backbone is a very common problem. More or less, it is experienced by many people at some point in life. It is essential to take care of it as if mishandled can lead to serious consequences and even disabilities in rare cases.
Back pain is among the common reasons that interfere with the efficiency of an individual. It makes a person unable to perform routine tasks. Some preventive measures such as maintaining the right posture can help in the prevention of back pain. In case if prevention does not seem to work, then certain treatment, therapy, and even medication can assist in overcoming this issue.
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What Is Back Pain?
A pinching, stabbing, or shooting sensation anywhere in the back is what we call back pain. Sometimes it is a muscle ache in the back. Based on the severity of the pain, any problem can occur while bending, twisting, lifting, standing, and even walking. The pain may even radiate to other parts of the body, more specifically towards the lower body to the legs.
Causes of Back Pain
There is no specific and defined cause of back pain. However, it is linked or associated with several other conditions. Sometimes lifestyle and even bad posture can result in back pain. Let us see what conditions can possibly cause back pain.
1. Disc Problems
The spine is supported by many discs. These discs provide enough flexibility to the backbone and even cushion the spinal cord. Any problem in the disc can result in back pain. More often, disc dislocation is the cause of pain. In other cases, disk rupture or disc intrusion may result in back pain. In severe cases, a disc may possibly harm the spinal cord resulting in other problems.
2. Alcoholism
Alcohol interferes with the normal functioning of the various body parts. Though it does not directly result in back pain indirectly, it still may cause back pain. Basically, excessive use of alcohol leads to dehydration in the body and consequently results in loss of water in the disc that functions to cushion the spinal cord. With dehydration, the pain may originate due to the rubbing of discs.
It is necessary to limit alcohol consumption and even getting rid of it completely is the best way to prevent many health issues, including back pain. You may reach out to rehab centers. The best way is to search for treatment centers near me on the search engine for more specific results. You may even contact and get the necessary information.
3. Arthritis
Arthritis in the spine also results in back pain. It usually affects the lower part of the back, and pain occurs in the lower back. Arthritis may even result in the narrowing of space across the spinal cord. It is what we know as spinal stenosis.
4. Muscle or Ligament Strain
In many cases, back pain occurs to people during a workout, such as wrongly doing bicep stretches or heavy weight lifting. Sudden and abrupt weight lifting can cause muscle spasms in the back. During heavy weight lifting, sudden body movement can put an immense strain on the muscles and ligaments; this results in back pain.
Ways to Manage Back Pain at Home
It is not every time that pain requires medication and consultation with a doctor. In many cases, mild and nagging back pain can be treated and fixed at home with some measures. However, it is very important to seek professional assistance in case of sudden, severe, and persistent pain. Let us have a look at how to manage back pain at home.
1. Stretch and Strengthen
Strong muscles around the back can help to avoid unnecessary strain and muscle spasms. A regular routine of stretching muscles will eventually strengthen the muscles. Some core strengthening exercises include Pilates, Yoga, and Kegels. These are useful ways to strengthen core muscles which are responsible for holding and supporting back
2. Keep Good Posture
Quite often, back pain is the result of bad posture. In such cases, maintaining good posture helps to prevent and even avoid back pain. You may even take advice from a therapist to manage the right posture. A person can even consciously look to avoid slouch shoulders and keep their head upright.
3. Maintain Healthy Weight
It is very common for an obese person to experience back pain. Back pain is a by-product of obesity and comes along with it. In order to prevent back pain, it is necessary to shed extra pounds. Too much weight puts extra pressure on back muscles, and this increased strain results in back pain.
4. Rub On Medicated Creams
There are numerous pain relief creams available in the market. These could be medicated or even herbal, but these are very effective in reducing mild pain. Many creams have menthol and camphor as important constituents. These are very soothing and provide a cooling effect on the pain area.
5. Ask About Supplements
This can work for people who experience back pain due to some other medical condition such as arthritis and osteoporosis. In such cases, a deficiency in vitamin D leads to the degradation of vertebral discs. This may also lead to weaker bones. Therefore it is necessary to take advice from a doctor and try to take essential supplements.
6. Keep Moving
Look for low-impact exercises to strengthen muscles. Strong muscles help to hold a better posture and even prevent pain. Avoid vigorous workouts, especially if you experience back pain. Do not totally give up exercise as it can make muscles weaker. It is better to keep moving around.
7. Try Ice or Heat Packs
In case of mild pain, heat or ice packs can do wonders to get rid of the pain. Both are good options, and both may work differently in people. Most ice packs work best to reduce inflammation and swelling, and heat works well on muscle stiffness.
Take Away
Back pain is common to experience, and according to estimates, 8 out of every ten people in the US experience back pain. In addition to direct problems, in most cases, the cause behind back pain is linked with other conditions. However, several ways can help to overcome mild pain at home.