The Causes Of Back Pain And How To Relieve It

 Back pain is a very common condition. Experts believe that up to 80% of people have experienced it at least once in their lives, and 20% of adults have had back pain for more than three months which makes their problem chronic. What is the reason for such a prevalence of complaints about spine and back pain?

The causes of back pain can be divided into two groups:

- Age-related changes in the structures of the spine;

- Structural changes in the spine associated with lifestyle.

Over the years, almost all people develop deformation of the cartilage of the intervertebral discs and related reactions and changes in the surrounding tissues. Displacement of the vertebrae, infringement of the nerve roots, muscle spasms, impaired mobility,  limited movements, and local inflammatory processes are possible. Depending on the part of the spine the deformation of the cartilage tissue occurs, there can be cervical degenerative disease, thoracic or a lumbar one.

Lifestyle-related causes of back pain are also often risk factors for developing spine degeneration or exacerbating the pain it causes. And yet, how we live, how we work, how we spend our free time, how much we weigh, and how we eat can affect the frequency of pain in different parts of the spine and their strength.

Here are some answers to the question of why the back hurts:

- Excess weight

- Static stays in one position

- Many hours of sitting (typical, for example, for drivers)

- Microtrauma of the spine (occurs in drivers, athletes)

- Incorrect body position during work (often observed during sedentary work –– when a person sits for a long time, hunched over or straining their shoulders; also typical for hairdressers)

- Sleeping on a surface that is too soft

- Using an uncomfortable pillow

- Intensive physical activity without preparation (for example, lifting weights or exercising on simulators after a long pause in training)

- Prolonged use of an insufficient amount of fluid (may provoke a deterioration in the properties of cartilage tissue)

- Work and sports associated with the constant lifting of weights

- Heavy lifting safety violations

- Walking in uncomfortable shoes like high heels.

Lifestyle and Back Pain: How to Reduce Risks

There are factors that we can influence in everyday life, but some aspects cannot be changed. Let's analyze what each of us can do for ourselves, regardless of age and occupation, to reduce the risk of negative effects on the spine and understand what exactly helps with back pain.

1. Weight normalization. If you have extra weight, it is better to get rid of them and control it in the future. Excess body weight is a provocateur of many health problems –– metabolic syndrome, diabetes mellitus, cardiovascular diseases, as well as increased stress on the joints of the knees, hips, and spine. The positive effect of weight loss will be achieved even if you do not reach the ideal weight or normalize body weight at an elderly age. This is something that is never too late to do –– including taking care of the spine and reducing the likelihood of back pain.

2. Sleep on an orthopedic mattress. A person spends one-third of the day sleeping.Neglecting the place of sleep means deliberately harming your health, including your spine’s heath.Sleeping on a surface that is too soft is harmful; sleeping on a surface that is too hard is painful for some. Therefore, it is optimal to purchase an orthopedic mattress and pillow. They will help you sleep well and not feel pain in your back, lower back, or neck after sleep.

3. Physical activity –– warming up and pre-workout. Don't rush to lift heavy things if you've never done so. If you decide to take up a sport that involves lifting weights, do it under the guidance of an instructor.

4. Yoga or swimming. This is especially true for those who lead a sedentary lifestyle or work in a static position (drivers, editors, hairdressers, conveyor belt workers, etc.). Such physical activity allows you to strengthen the muscular corset.

5. Comfortable shoes. This does not mean that you should completely abandon heels or fancy shoes. You can wear them to some festive events, but it is not recommended to walk in uncomfortable shoes for a long time.