Back pain: causes, remedies, and prevention

Back pain is the most common musculoskeletal disorder, and affects all agesApproximately 80 percent of the population suffers from it at some point in their lives. According to GSK's Global Pain Index, as many as 6 out of 10 people in Italy are affected every week. It's a veritable epidemic, primarily caused by poor posture, such as when sitting in front of computers and tablets, or while traveling by train or plane.

Cause

Heavy work, poor posture, and even stress. When back pain isn't physiological in nature, there are many causes that can trigger it, starting with a sedentary lifestyle. But there are also other problems behind the onset of back pain. First and foremost, a sedentary lifestyleWhen we sit still, our muscles contract and don't receive proper blood flow. This is why we feel sore and tired at the end of a day spent sitting at a desk. When we walk or move, however, some muscles contract while others relax. Physical activity helps to relax the muscles. It should not be forgotten, moreover, that the sport It must be done wisely. Many people tend to overdo it, wasting enormous amounts of physical energy when exercising at the gym or running. In some cases, they engage in physical exercise, making gross errors. With disastrous results: sport, instead of being beneficial, turns into a source of harm to the spine.

Symptoms

The symptoms of back pain are painful and negatively impact quality of life. In particular, the following are experienced:

• Muscular pains
• Un excruciating pain that can reach up to the legs
• Difficulty keeping your back straight
• Reduced back flexibility
• Difficulty maintaining correct posture

The diversity of symptoms also allows us to understand whether it is mechanical or inflammatory back pain.

Mechanical back pain

Mechanical back pain is associated with muscle injuries or strains. It is recognized because:

• It is not associated with morning stiffness and usually lasts less than 30 minutes
• It starts differently from person to person, but then develops very quickly
• The pain is throbbing or piercing
• Symptoms improve if you can rest

Inflammatory back pain

Inflammatory back pain does not present a triggering cause, and it starts when you are still young, under the 40 yearsIt is recognized because:

• In the morning the body is stiff for more than half an hour
• Back pain does not improve with rest, but with physical exercise
• The pain begins gradually
• Inflammatory back pain is caused by awakening in the second part of the night.

Back pain when waking up

A typical back pain is the one that appears upon waking up and, as we have seen, could be of the inflammatory type. This is a back pain that, due to its characteristics, It worsens with rest and is associated with back stiffness that can last for a few hours. It could be a symptom of spondyloarthritis, a family of chronic rheumatic diseases, and to identify the cause of this pathology, an X-ray or MRI is sufficient, especially in the pelvic area, the one most affected by morning back pain.

Natural remedies for back pain

There are several natural remedies that can be effective for back pain, without forcing sufferers to resort to medications that usually have various contraindications.

• The heat. Apply a bowl of hot water or a thermal pad on the most painful area of ​​your back. Heat has a vasodilatory effect and thus helps relax contracted muscles, relieving pain. Be careful, though. This remedy isn't effective for all types of pain. Muscle contractures can be relieved by heat. But when the pain is caused by trauma, such as a muscle strain, it's advisable to use cold, applying ice for about fifteen minutes every two or three hours. Remember to never put ice directly on the skin; always wrap it in a cotton cloth or a towel. towel.
• arnicaTry using arnica montana. This plant has anti-inflammatory properties that can be useful for back pain. It's readily available in various forms, including ointment or gel to apply to the painful area.
• The massagesMassage is an excellent way to relieve muscle tension. When performed properly, it relaxes muscles and stimulates blood circulation, as well as promoting a relaxing effect that affects the entire body. Not all massage techniques are created equal, however, and only some can truly provide pain relief. Consult a qualified professional for comprehensive guidance and to find the solution best suited to your needs.
• OsteopathyPerformed by a specialist and not by amateurs, it is a natural, holistic remedy for back pain and involves the manipulation of specific parts of the body: the back, neck, and head. After years of study, and controversy, the World Health Organization has decided to include osteopathy among complementary medicines.
• ChiropracticConsidered a healthcare profession in its own right, it is a manual technique that focuses on manipulating the spine using the hands.

Activities to relieve back pain

Many people who suffer from back pain frequently tend to reduce, if not eliminate, physical activity. This is a mistake. A serious one, in fact, because the opposite should be done. Particularly helpful are: activities that lead to muscle strengthening, in addition to those of stretching and aerobic exerciseIt is important that they are practiced consistently, at least three times a week and become an integral part of the lifestyle of a person suffering from back pain.

How to reduce back pain

To reduce back inflammation, some exercises can be useful anti-inflammatory drugs: But these should only be taken under the doctor's direction. Not with do-it-yourself prescriptions. Surgery should be absolutely ruled out, as it is currently considered only in exceptional cases. Instead, for preventive purposes, foods containing vitamin D are helpful, and it's important to keep your weight under control. That is, not to gain weight.

Vitamin D

Scientific studies have highlighted the role of the vitamin D to help relieve back pain. This valuable substance promotes calcium and phosphorus absorption as well as bone mineralization processes. It is therefore essential for maintaining healthy and strong bones. Vitamin D is only partially absorbed through normal metabolism. supply, consuming foods such as oily fish, eggs, green leafy vegetables, milk and derivatives. However, to synthesize it, a correct sun exposureHow can you stock up? Get into the habit of going outdoors every day. In winter, the task is more challenging: in a month like January, for example, you would need at least 130 minutes of sunlight exposure. The goal is easier in the warmer months, when about ten minutes of exposure is enough to absorb the recommended daily dose of vitamin D. If you have significant vitamin D deficiencies, which can be detected with a blood test, consider taking supplements. But always and exclusively under the advice of a doctor.

Nutrition and overweight

Overweight and excessive strain on the spine predispose to early degenerative damage to the back. For this reason, your diet should be carefully considered to relieve as much of the burden your back has to bear. Weight loss can only be achieved by following a healthy diet, which will yield even better results if you simultaneously help boost your metabolism with proper exercise.

Prevention

Then, How can you prevent back pain? And how can it be treated, at least in the initial phase, without immediately resorting to expensive drugs, with natural remedies, and without then running the risk of going under the knife? We offer you a series of simple but effective tips, which represent not only the cure for back pain but, above all, the best natural form of prevention.

Pay attention to your posture

When you are sitting, to avoid back pain, choose a chair A position that allows you to place both feet on the floor, keeping your knees level with your hips and hips. Even better, use a footrest or other support. Also, bend your elbows between 75 and 90 degrees. Remember that your back should not be curved or crooked, but should be well supported against the chair. In particular, avoid leaning forward for long periods of time.

• At the desk. The table should be high enough to allow you to rest your forearms while keeping your shoulders relaxed. Generally, the seat should be height-adjustable and have a backrest that can tilt between 95 and 110°, ensuring an upright posture and adequate support for the upper limbs.
• With tablet and eBook Reader. Avoid resting them on your lap; instead, rest them on the table, preferably with a suitable support. Keep your head aligned with your shoulders and your spine as close to the chair as possible.

In office

• The damages of sedentaryAny job that requires you to sit for long periods of time inevitably causes back problems. To limit the damage, every 40 minutes, perform simple movements of your limbs, a short walk to loosen your joints, and some stretching.
• Dangers for housewivesWhen a housewife works while standing for long periods, excessive strain occurs, putting strain on the spine. A classic situation occurs when stretching for hours, causing static overload on the joints and legs. Avoid holding these unnatural positions for too long, possibly dividing the work into several sessions. Carrying heavy shopping bags also opens the door to negative consequences, especially if you distribute the load in one hand or unevenly. Using a lightweight, pull-along shopping cart could be a good solution.

On the road

A pleasure or business trip that forces you to spend many hours sitting behind the wheel, on the train or in plane, can put a strain on your back, causing soreness and pain.

• By car. Pay attention to your vehicle seat, especially if you travel a lot for work or on long journeys. A seat that's too low, like in sports cars, is harmful because it forces the spine to bend forward. The body assumes a good position relative to the seat when the angle between head and back doesn't exceed 20°. This prevents the neck muscles from contracting.
  During long journeys, stop every two hours to take a walk, thus relaxing contracted muscles and joints.
• By train and by plane. On long train or plane journeys, change positions frequently, place a raised surface under your feet, and a pillow behind your back. Don't spend the entire journey sitting. When possible, take a short walk down the aisle.

The sport

Some sports can help relieve and prevent back pain. Others, however, should be avoided or limited. The general advice is to choose a sport suited to your level of fitness. Overexertion can be counterproductive, straining your back and other areas.

• La walkSimple walking is among the most recommended physical activities. However, you must take a few small precautions. Wear the right shoes, comfortable and suited to the type of activity and the terrain you'll be walking on. Walking on asphalt is not the same as walking on grass. Always monitor your posture while walking: your shoulders should be relaxed and your back kept straight.
• Swimming. Moving in water is recommended because your body weight is light, so you don't overload your spine. But even then, caution is needed. Not all styles are suitable for those with back pain. Before practicing, consult your doctor.
• The race. Run It's good for you, but don't overdo it. Jogging puts strain on your intervertebral discs. So, try not to put too much stress on your back.
• Other potentially risky sports. Weightlifting and cycling are also among the sports potentially risky for the back, as they can cause excessive strain or poorly executed movements, triggering and/or causing pain. However, these shouldn't be ruled out altogether. Physical activity should be customized to your individual needs, avoiding improvisation and following specific programs. Here too, consulting your doctor is essential.

Lifting and moving objects

If you have to lift or move heavy objects, don't act like a superhero, but ask for help to someone. Stressing the back with excessive weight is one of the main causes of acute pain. Furthermore, when you lift any object from the ground, remember to bend your legs and keep it close to your body, keeping your back straightThis way, the load is evenly distributed and excessive strain on the spine is avoided. However, it's incorrect to lift something by bending your back and keeping your legs straight. When the object you're lifting offers no grip and is particularly awkward to move, the risk of back pain increases. To move it, use a dolly. Finally, remember that lateral twisting of the spine when lifting or unloading objects is also harmful.

Clothing

Even the clothes we wear every day shouldn't be overlooked in preventing back pain. Clothing must take into account changes in climate and temperature to adequately protect the body from cold and humidity. The ideal is to adopt a layered clothing, so that you can easily remove some clothes when you are hot and at risk of sweat. Shoes are very important. Choose comfortable shoes, but not overly so. Shoes that are too soft and loosely laced will force your toes to clench to keep the shoe from slipping. Over time, this movement can cause pain in the lower back. In women's shoes, the height of the toe cap is tacco plays a key role. Continuously wearing high heels not only promotes the formation of call the and hammer toes, but it can also alter the person's posture, causing lumbago and neck pain. The use of high heels must therefore be carefully measured., avoiding wearing them every day. Another tip for women: Be careful with bags, which should not be weighed down. Heavy loads, typically carried on the same shoulder, stress the trapezius muscles, causing postural adjustments to balance the weight, resulting in neck and shoulder problems. For carrying essential items, the most comfortable solution remains a backpack, which allows for optimal weight distribution. But always without overdoing it.

Keep stress at bay

As with other disorders, back pain can also be caused by emotional or psychological factors. Situations of prolonged strong tension and anxiety They can promote functional changes in the body, affecting the spine. In such situations, back pain is the body's signal to protest stress, forcing it to slow down. The solution? Take breaks and some days off, dedicate yourself to a pleasant hobby or simply take walks in nature. In short: reorganize and rebalance your life, reaffirming the priorities linked to psychophysical well-being.

Relax and breathe freely

Muscle tension can be a reaction to pain, postural stress, or, in certain circumstances, a worrying situation. Regardless of the underlying cause, it can lead to back pain, a condition that can often be avoided by educating yourself on how to manage it. relax mentally and physically, before it's too late. One of the secrets to easing muscle tension lies in a correct breathing. When you inhale, keep your mouth open and relaxed. Breathe in so that your abdomen slowly expands, avoiding inhaling too quickly. Then focus on the exhalation, leaving your mouth open and releasing the air with a long sigh.

Yoga

This ancient discipline is among the most recommended because it is able to act positively on the spinal column, thus promoting its correct alignment. yoga It guarantees a whole series of positive effects: It tones muscles, helps correct posture, relaxes and relieves tension. These benefits make the back more flexible and can relieve pain that is still manageable. Yoga also impacts overall well-being, promoting relaxation, which inevitably benefits the back as well.

Calcium for bones

Calcium deficiency, the main element that makes up the skeleton, can cause demineralization and consequent bone weakness, giving rise, among other effects, to lower back pain. The main causes of the deficit include a incorrect diet , menopauseDiet is the main source of calcium. Foods rich in this mineral include yogurt, cheese, green leafy vegetables (broccoli, spinach, cabbage), anchovies, salmon, and beans. lentils, almonds, quinoa, and dried figs. Even with a balanced diet, your body may still lack adequate calcium levels. In this case, you can take specific supplements only under medical advice.

Gardening and back pain

Who loves the gardening, the work in the garden and the care of plants and flowers, runs a little more risk of suffering from back pain. The reasons are obvious: physical exertion is not insignificant and often it really puts a strain on your backVases are lifted and put down, steps are climbed up and down, and people bend down constantly.

Psychotherapy

Recent studies have shown that for the treatment of back pain, in addition to physiotherapy, it may be useful to resort to some psychotherapy sessionsIn practice, those who suffer from back pain learn to manage the pain by trying to continue living a normal life, especially when it's easy. In the case of uncomplicated lower back pain, for example, you need to stay active and continue with your activities, including physical activities. And trust that, within a few weeks, the pain will disappear naturally, without having to resort to the wasteful purchase of unnecessary medications.

Read also:

• Correct posture to avoid back pain and neck pain
• What to do if you get a lumbago
• How to sit to protect your back
• Gyrotonic: What is it for and when is it recommended?