TOP 10 EASY-TO-FOLLOW TIPS FOR GETTING AND KEEPING A HEALTHY BACK

Back pain, a leading cause of disability worldwide, is an ache, pain, or debilitating discomfort either due to an injury or some other affliction of the back which is felt anywhere in the back or felt down the buttocks.

Anybody can get back pain, including children and teens. However, it is more common in adults beyond 40 years of age.

Back pain is usually caused by muscle or ligament strain caused by repeated heavy lifting, incorrect sitting or standing postures for long periods, sudden awkward movements, etc.

Back pain can start as a muscle ache or pain and can turn into a shooting, stabbing, or burning sensation.  The pain may also radiate down to the hips and legs and may worsen with twisting, bending, lifting, standing, or walking.

The diagnostic modalities for back problems usually include x-ray, MRI or CT scans, bone scans, nerve studies, blood tests, etc., as the case warrants.

A lot of back pains get better within a month or two with home treatments like pain relievers, heat pads, cold packs, stretches, plenty of rest, etc. However, depending on the complexity of the case, the time taken to recover could vary.

The following are the easy-to-follow and effective ways to not only relieve the symptoms of back pain but also to maintain good back health. Let’s dive into the subject right away.

 

1. Maintain good posture

Good posture for good back health refers to the way we carry ourselves in our day-to-day activities, especially when standing, sitting, walking, and sleeping.

 

Good standing postures include keeping the shoulders straight, keeping the head up, having the chest forward, applying the body weight evenly on both feet, tucking the hips in, etc.

 

Good sitting postures include keeping the hips and the knees at a right angle, keeping the back and shoulders straight and relaxed taking the support of a chair, not crossing the legs, and keeping the feet flat on the floor.

 

Good walking postures include not leaning forward or backward, keeping the eyes forward, keeping the chin forward, keeping the shoulders and back relaxed, and standing up straight visualizing being tall.

 

Good sleeping postures include sleeping on the side with the legs slightly up towards the chest like in a fetal position, with a pillow between the legs if comfortable, sleeping on the back in a reclined position, sleeping on the side by placing a pillow between the knees with pillow support to the neck, sleeping on the stomach with a pillow below the pelvis.

 

These postures help not only in maintaining good back health but also in reducing the symptoms of mild-to-moderate back pain.

 

2. Usual daily activities

It is important to lead an active lifestyle with moderately-strenuous activities to maintain good back health. Activities help in relaxing the joints and muscles around the spine and the back and prevent them from becoming weak. People with back pain might not feel like keeping up with usual daily activities, but it is highly recommended by doctors. The activities can be modified to a less-tolerable level till the symptoms dissipate. However, if the back pain is too bad and restricts usual daily activities, pain killers, ice packs, and/or heat pads can be tried before getting professional help.

 

3. Stretching and strengthening

Stretching reduces the tension in the spine and back muscles, prevents the worsening of pain in several back conditions, reduces the risk of disability caused by back pain, and improves range of motion and mobility. Some of the stretching exercises include child’s pose, hip circles, windshield wipers, knee-to-chest, reclining single-leg stretch, piriformis stretch, seated spinal twist, pelvic tilt, Cat-Cow, sphinx stretch, etc.

 

Strengthening of the back ensures improved posture, prevents back pain by maintaining the core muscles strong, and ensures the stability of the spine. Strengthening exercises prevent the straining of soft tissues like ligaments and tendons of the abdominal muscles by strengthening them and allowing them to provide optimum support to the structures of the spine. Some of the strengthening exercises include drawing-in maneuver, lateral leg raises (lying), superman's, partial curls, etc.

 

4. Maintain a healthy weight

As we all agree, being overweight can cause many health problems, and back problems are not an exception. Back pain usually occurs in patients with overweight and obesity due to the buildup of extra weight around the midsection of the body. This extra weight not only pulls the pelvis forward but also strains the low back, creating low back pain.

 

Therefore, reducing and maintaining appropriate body weight becomes important for good back health.  Excessive weight can be reduced either with a balanced diet or with regular exercise.  Appropriate body weight helps with coping with back problems effectively, maintaining good back health, and preventing any future back problems.

 

5. Foods to take and avoid

When dealing with back pain, it is important to follow a healthy diet and avoid foods that could cause inflammation and worsen the pain. Eating unhealthy foods can slow down the healing process whereas healthy nutritious foods help in faster healing.

 

The foods (anti-inflammatory foods) that need to be taken for keeping the back healthy and when having back problems include kinds of seafood like tuna, salmon, mackerel, sardines, anchovies, shellfish, fruits like blueberries, strawberries and raspberries, dark leafy vegetables, legumes or pulses, nuts and seeds, olives and olive oil, herbs and spices like ginger, turmeric, garlic, oregano, cinnamon, rosemary, cloves, etc.

 

The foods (inflammatory foods) that need to be avoided for keeping the back healthy and when having back problems include sugary foods, vegetable oil, refined grains, dairy products, processed corn, foods that contain artificial flavoring and coloring agents, and additives and preservatives, red meat, etc. These foods are one of the contributing factors to overweight and obesity.

 

6. Quit smoking

Smoking is connected to back pain. Cigarette smoking damages the arteries, and the damaged arteries in the discs and joints of the back can lead to injury and pain. Smoking increases the risk for osteoporosis (bone-thinning disease) which can lead to back pain. Back pain could become a chronic problem in smokers. The conditions like high blood pressure, high blood cholesterol, atherosclerosis (narrowing of arteries), etc., that are caused due to smoking could contribute to the development of degenerating spine problems. Cigarette smoking causes inflammation and impaired immune function and could interfere with different stages of healing processes. Smoking impacts the blood flow to different parts of the body as the nicotine content in cigarettes can narrow down the size of the blood vessels and this could cause damage to ligaments and muscles in the spine region. Smoking decreases the oxygen and carbon dioxide exchange rate in the blood. Smoking also increases the fatigue feeling. Thus, smoking cessation not only helps with back health but also with overall health.

 

7. Use ice packs and heat pads

Ice packs and heat pads can be used either as primary therapy or as adjunctive therapy.  These are the simple, inexpensive, readily available, and easy-to-apply therapies for back conditions like herniated or degenerated discs, spinal stenosis, spondylolisthesis, direct back injuries from falls, sprains, sports injuries, collisions, overstretching of muscles from lifting weights, trying new exercises, exercise-induced muscle soreness, overdoing exercises, etc.

 

Both heat and cold therapies can intermittently be applied for 15-20 minutes at two-hour intervals. Two-hour intervals between therapies help to prevent any skin damage or nerve damage.

 

A heat pack can be made at home by heating a sock filled with rice in the microwave oven.  A commercial adhesive heat wrap can also be used for continuous low-level heat. For a cold pack, ice cubes can be wrapped in a cloth or a towel. Instant cold packs are available in the market, which would be useful while traveling or at work.

 

These therapies should be avoided on open wounds and bleeding spots. Heat therapy should also be avoided in chronic conditions such as multiple sclerosis, poor circulation, spinal cord injuries, diabetes mellitus, rheumatoid arthritis, etc.  Heat therapy in such conditions could cause skin ulceration, excessive burns, and increased inflammation.

 

8. OTC medications

There are both prescription medicines and OTC (over-the-counter or nonprescription) medicines available at pharmacies for back pain. These can further be classified as steroidal and non-steroidal anti-inflammatory drugs (NSAIDs). Most prescription medicines are narcotics. These are used for short-term relief of back pain but they come with side effects like dependence and addiction. Over time, narcotic medicines may lead to tolerance (needing higher doses of the medicine to achieve the same effect).

 

NSAIDs are known to work equally well in fighting the symptoms of back pain when compared to steroids, with lesser side effects.

 

The NSAIDs most commonly used to treat back problems are ibuprofen (Advil, Motrin), naproxen (Aleve, Anaprox DS, Naprosyn), aspirin (Bayer, Bufferin, and Ecotrin, St. Joseph),  and celecoxib (Celebrex).

 

Topical painkillers for painful muscles and joints come in the form of creams, rubs, sprays, roll-ons, and patches. The common ingredients in these preparations include methyl salicylate, camphor as counter-irritants, topical NSAIDs that work by getting absorbed in the skin, capsaicin that works by causing warm tingling and burning sensation, and lidocaine, which works by numbing the area for relieving the pain.

 

Medicines should always be used as directed on the label or as instructed by the physician.

 

9. Water therapy

Water therapy, also known as pool therapy, hydrotherapy, and aquatic therapy, is one of the most effective ways to treat back pain.  The soothing effects of water help in alleviating the pain in the muscles and nerves of the affected areas, especially for those who are not comfortable with land-based therapies due to severe discomfort and intensity of pain, decreased bone density, disability, or other factors.

 

Water therapy programs consist of various exercises that are pool-based and are designed to provide relief from low back pain. These exercises also help in strengthening the back muscles to help avoid future back problems.

 

The major benefits of pool therapy are:

Hydrostatic pressure: The powerful effects produced by hydrostatic pressure improves heart and lung function, and aid in improving the blood flow to the muscles.

Buoyancy: The counteraction of water with gravity helps in supporting the weight of a person in a controlled way when immersed. This helps in developing improved strength balance. The buoyancy of water also allows a wide range of positions because of the counteraction with gravitational forces, especially with positions requiring leg lifts.

Viscosity: As water provides resistance by gentle friction, strengthening, and conditioning of an injury is made possible, reducing the risk of possible further injuries due to loss of balance.

 

Water therapy exercises should be performed only under the guidance of a qualified health professional. Water therapy should be avoided if a person has severe heart failure, fever, incontinence, and certain infections.

 

10. Try yoga

Yoga is a highly effective activity (asanas) that helps with both strengthening and stretching the back muscles. Beginners should slowly start the asanas to avoid aggravating any possible existing conditions with the back. Yoga offers tailor-made stretching and strengthening movements specifically to correct any back problems and also to avoid any future back problems. The yoga instructor can recommend necessary modifications that will protect the spine while helping in getting the most out of each movement.

 

Popular stretching and strengthening movements in yoga for back health include reclined supine twists that help relieve back pain,  cobra backbend stretches to relieve stress and fatigue due to back pain and to soothe sciatica, extended triangle to help reduce backache and sciatica, locust stretches to relieve back pain and fatigue and strengthen back torso, two-knee spinal twists that promote mobility of the spine, cat-cow stretches for mobilizing the spine, child’s stretches that release tension in the back, downward-facing dog for relieving back pain and sciatica, sphinx stretches for strengthening the spine and buttocks, Half Lord of the Fishes twisting movements that energize the spine and alleviate fatigue, and bridge backbend stretch that help in stimulation and restoration.

 

Conclusion:

As already referred, most back pains go away on their own with some easy-to-use home remedies. Techniques like usual daily activities, maintaining good posture, stretching and strengthening exercises, maintaining a healthy weight, quitting smoking, using ice packs and heat pads, using OTC medications, balancing the food intake and avoiding the unhealthy foods, trying water therapy and yoga, help a lot in resolving most of the back problems and help in maintaining good back health.

 

The above-mentioned simple tips help a lot in keeping good back health and in relieving various types of back pains. Some methods may seem easy to some people and some methods may seem not so easy to some people, but these are the scientifically proven techniques that do provide the desired results.

I wish you all the very best in getting and keeping a healthy back.

Thanks for reading.