Back Pain- Things to Know

 Back Pain- Things to Know

Back and lower back pain is a very common problem. In most cases, there is no serious cause behind these pains. These problems usually resolve on their own. However, some severe cases require specific treatment.


Common causes of back and lower back pain include—


  • Lifting heavy objects
  • Sudden physical movements
  • Sitting in the same position for long periods of time
  • Not exercising regularly
  • Sudden overexertion or heavy exercise
  • Sleeping on a soft bed or high pillow
  • Playing sports without warm-up or light exercise and straining muscles during play
  • Sitting on a chair or sofa of unsuitable height or size for the body
  • Using mobile phones and computers or watching TV in an unhealthy posture
  • Suffer injury or accident
  • getting pregnant


Back pain can also be caused by various diseases. Notable among these are—


  • Bone loss or osteoporosis
  • Spinal cord injury, infection or birth defects
  • Sciatica is a nerve problem in the back
  • Different types of arthritis
  • Some diseases of kidney, gall bladder, pancreas and female reproductive system
  • Autoimmune disease
  • Bone cancer or cancer of another organ has spread to the bone
  • Between the bones of the spine are special discs. When these discs are displaced, back and waist pain occurs. Symptoms such as numbness or tingling in the waist, hips and legs, numbness and weakness may also occur.

Sometimes pain can occur without a specific cause. This type of pain occurs even under stress.


Back and waist pain warning signs


Pain accompanied by any of the following nine symptoms may indicate a serious problem—


  • Numbness or tingling around the genitals or buttocks, especially around the urethra
  • Inability to maintain normal urinary pressure
  • Difficulty urinating or stopping urination
  • Weakness from the waist down
  • chest pain
  • Sudden weight loss (this could be a sign of cancer)
  • get fever
  • Having a serious accident. Eg: road accident
  • Swelling or bending anywhere in the back or waist



Treatment of back and waist pain

Back and lower back pain usually gets better within a few weeks with home remedies. Home remedies for pain relief include—

1. Daily activities: After two-three days of rest one should return to daily activities. It heals the pain quickly.


2. Exercise : If possible, daily light exercise should be started 2–3 weeks after pain subsides. Exercises like walking, yoga or yoga and swimming can also be done. This strengthens the abdominal, back and waist muscles and increases blood circulation. As a result, the pain heals quickly.


3. Sake: Cold or hot Sake can provide temporary relief. Cold baking for first two-three days and then hot baking is better. For a cold pack, you can wrap ice in a towel or a thick towel and apply it to the painful area. If there is no ice in the fridge, frozen vegetable packets can be used. You can also use a hot water bag for hot baking, but be careful .

4. Painkillers: Painkillers such as paracetamol or ibuprofen can be taken. Apart from this, you can use pain reliever gel and cream. In that case, the instructions inside the packet should be read carefully.

Note that before taking painkillers, make sure that they are safe for you. If in doubt, consult a doctor.


5. Massage and massaging: Light massaging, i.e. gently massaging the painful area, may provide relief. But you should refrain from massaging forcefully.


6. Positive Attitude: Must be mentally strong. Despite having back and waist pain, people who maintain a positive attitude and maintain a normal lifestyle recover quickly.


Misconception: Back or lower back pain requires complete rest or bed rest.


In case of pain, you can rest for the first few days. Then gradually return to normal activities. After two-three weeks you can start exercising slowly.Pain may worsen with complete rest for more than 1–2 days. If none of the nine warning signs mentioned above are present, the sooner you can resume normal activities, the better.

However, it should be remembered that within six weeks of back and waist pain, heavy work or work that requires bending the back and waist cannot be done.




When to go to the doctor

In many cases, back and lower back pain subsides within a week. The pain usually heals completely within four to six weeks. Back and lower back pain usually does not require a doctor's visit. However, a doctor should be consulted in the following cases-

  • If there is no improvement after several weeks of pain onset
  • If pain interferes with daily activities
  • If the pain is very severe or increases day by day
  • If you already have back or waist pain due to any disease
  • If you are more concerned about the pain or have trouble coping

The doctor will talk to the patient and perform the necessary tests to determine the exact cause of the pain. Accordingly, he will suggest suitable treatment methods. In some cases the patient may be asked to consult a specialist doctor.

Back and lower back pain doesn't always require testing. However, if necessary, tests like X-ray, MRI and CT scan may be recommended.

The doctor may suggest physiotherapy. Also can teach some free-hand exercises. It is important to walk, exercise and take regular medicines as per the doctor's advice for quick recovery.

Note that surgery is considered in a small number of patients. Usually surgery is decided only in those cases where back and waist pain is due to certain diseases. 


When to see a doctor in an emergency


In some cases, the patient should be taken to the doctor without delay. These can be signs of a serious problem and require special treatment on an emergency basis. These areas include—


  • Having the 9 warning signs mentioned above
  • Pain that does not improve after rest or worsens at night
  • Pain so severe that it causes trouble sleeping
  • Increased pain during sneezing, coughing and defecation
  • Pain interferes with normal activities
  • Pain from the neck



How to Prevent back and waist pain

Back pain can be easily prevented by following a healthy diet, proper posture and a healthy lifestyle .


Healthy eating habits

Some foods are very beneficial for bones. For example, foods containing calcium, vitamin D, vitamin K and various minerals or mineral salts. They reduce the risk of back pain, so foods containing these nutrients should be a regular part of our diet. Such foods include—


  • Milk and dairy products
  • Green vegetables
  • Fish and fish forks
  • Nuts
  • Egg

Correct posture

In many cases, back and lower back pain becomes more pronounced when working or resting in an unhealthy posture. so—

  • Avoid overly firm or soft bedding and use bedding that properly supports the spine. Get into the habit of sleeping on a mattress and a thin mattress.
  • Avoid the habit of sleeping on your side. Lean to one side when getting out of bed.
  • Avoid sitting for long periods of time and get up and walk around. Prolonged sitting puts stress on the back muscles, resulting in pain.



For continuous sitting, use wooden or plastic chairs instead of soft mattresses or sprung chairs. A folded towel, sheet or small pillow can be used behind the waist.

Do not work standing continuously. If you have to, put one foot on a tool and let it rest for a while. Then remove that foot and place the other foot on the tool.

Sit on a chair with your back straight. While sitting somewhere, sit in such a way that your knees are slightly higher than the waist. You can use small tools if necessary.

Wear comfortable shoes with heels less than 1 inch to prevent back and lower back pain. This will reduce the pressure on the spine while standing.

Tread carefully. If you are not careful while walking, there is a possibility of slipping and causing pain.

If driving for a long time, take a short walk every hour. Move the seat as far back as possible, so that the body does not have to be folded to sit on the seat. Avoid lifting heavy objects while getting out of the vehicle.



Be careful when lifting and carrying heavy objects. For example –

  • Lift well with the help of others
  • Keep your feet open. It will be convenient to carry the load
  • Keep the object as close to the body as possible and then lift
  • Bend your knees instead of bending forward at the waist to squat
  • Lean slightly forward while carrying. Work with occasional rest
  • Never bend your body while lifting or carrying heavy objects



Healthy lifestyle

Back and lower back pain can be prevented by following a healthy lifestyle. For example –


  • Being overweight compared to height can increase the risk of back and waist pain. Keep your weight under control .
  • Get regular moderate exercise . For example: brisk walking, running and swimming. It strengthens the muscles and reduces the chances of back and waist pain.


Vitamin D in Back Pain

The main source of vitamin D is sunlight. So stay in the sun for some time every day. However, before going out in the sun, sunscreen of at least SPF 15 should be applied to the body to prevent sunburn and cancer.


Smoking and drinking increase bone loss. So leave them.



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