Back pain is becoming one of the very common reasons for visit to a doctor. It is one of the common reasons of absence from work. An American study has shown that 90% of Americans will suffer from at least one episode of backache in their lifetime. The main reason for increase in occurrence of back pain is the changing lifestyles that are harmful for the back.
Various factors are linked to backache. Abnormal increased pressure on back starts in school itself due to carrying heavy school bags. Studies have shown that carrying more than 10% of body weight in young age in harmful to spine. Carrying heavy bags for work or household (excess physical exertion) with undue weight on one arm leading to bending of spine and thus an abnormal strain on it over a period of time leads to pains and aches.
The most important reason for backache is wrong posture. This occurs because of spending long hours sitting in front of computers, laptops, television, game station, sitting games etc. Mentally stressful jobs, mostly involving long hours of sitting and bending on files or laptops, sitting in front of computers or standing for long also cause excess strain on back bone. Most of us are often careless about how we are sitting; often we are slouched forwards or are unduly bending or straining neck and back.
The back bone and the attached muscles transmit the weight of our body from head to the feet. Sedentary lifestyle habits lead to decrease muscular strength. Lack of exercise along with poor eating habits including increase junk food, obesity, and erratic eating habits lead to nutritional deficiencies of various essential vitamins and minerals especially calcium and vitamin D. Thus, poor muscle strength, bone deficiencies lead to occurrence of various aches and pains over a period of time. On other hand increase, inappropriate physical exercises or games like lawn tennis, horse riding may also cause undue strain on back. Pregnancy is an important event in a woman’s life but alteration in body shape due to the growing baby leads to back strain which may become permanent even after delivery. Occurrence of backache increases with age but it is now becoming more common in youngsters due to above mentioned lifestyle changes. Backaches are also seen to be associated more often with persons having chronic anxiety, depression and in smokers.
Back pain can be felt in any areas like behind the neck, upper back or lower back. The pain may occur suddenly and may be severe (acute pain) or may be an ache or constant dull pain (i.e., chronic pain). The pain may radiate to the corresponding limbs either shoulder or arm in cervical pain or thigh and leg in low back pain. There may be associated weakness, numbness, tingling or burning sensation in the surrounding area or corresponding arm or leg. The pain may be associated with difficulty or inability to move that part of spine e.g. moving head side to side is difficult in some individuals with neck pains, getting up from bed or chair may be difficult in some individuals with low backache.
In 90% of cases back pain settles on its own after taking rest. In acute cases or where pain is unbearable a short course of 5-7 days of pain killers may be required after consulting physician. Local heat therapy, muscle relaxing gels may also help. In few individuals, the physician may conduct tests like X-ray, CT scan or MRI of the region of spine involved and recommend treatment accordingly. Long term management depends on the cause of back pain and may involve a long term medical treatment with physiotherapy. In some cases surgery may be required.
It is important to realize that most of the back pains can be avoided. In the ever changing lifestyles it is essential to just give some tender loving care to the back.
Following simple methods will help prevent most back problems:
- Ensure good nutrition and balanced diet with adequate intake of milk, milk products, green leafy vegetables and fruits in diet. Fish is a good source of calcium and proteins. Vitamin D for bones can be obtained by exercising for 15 minutes in the early morning sunlight.
- Have a regular routine of exercise. Various stretching exercises, yoga postures are known to prevent back pains. Simple walking ensures strengthening of back and prevents weight gain.
- It is recommended that before any vigorous exercises or even playing outdoor games, stretching exercises of back must be performed to prevent sudden strains and injuries of the back.
- In the work place ensure that the sitting chairs are comfortable and provide support to entire spine. Always sit straight with the back fully supported by back of chair as allowing a gap between the chair and hips will cause the back to sag. The monitor of work station should be at eye level so that one does not slouch or unduly bend forwards. When work involves prolonged sitting, it is recommended to take breaks every one hour and get up and move around for a couple of minutes
- Do not neglect even a small episode of back pain. In most cases simple alterations in lifestyle and workplace will help. Always consult doctor when in doubt or if pain does not settle by rest. Appropriate physiotherapy in the form of muscle strengthening exercises are very useful in treating and further preventing any more back pain.