Back pain can be the result of trauma, such as a fall or a car accident. But most often back pain is the result of an everyday activity done incorrectly — activities as common as twisting to reach or lift an object, sitting at a computer in the same position for hours, bending over to vacuum, and carrying shopping bags. The good news is that back pain prevention isn’t all that difficult, often requiring just a few adjustments that will soon become second nature.
The main symptom of back pain is an ache or pain anywhere in the back, and sometimes all the way down to the buttocks and legs.
Some back issues can cause pain in other parts of the body, depending on the nerves affected.
The pain often goes away without treatment, but if it occurs with any of the following people should see their doctor:
▪️ weight loss.
▪️ inflammation or swelling on the back.
▪️ persistent back pain, where lying down or resting does not help.
▪️ pain down the legs.
▪️ pain that reaches below the knees.
▪️ a recent injury, blow or trauma to the backurinary incontinence.
▪️ difficulty urinating.
▪️ fecal incontinence, or loss of control over bowel movements.
▪️ numbness around the genitals.
▪️ numbness around the anus.
▪️ numbness around the buttocks.
Here are simple but effective back pain prevention tips.
One of the most important things you can do for back pain prevention is to get up and get moving. Why does exercise prevent back pain? Muscles are meant to move.If you aren’t in good shape, you’re more likely to hurt your back and feel pain when you do even simple movements, such as lifting your child from his crib. “Also, exercise helps keep your joints fluid,” . Another reason exercise prevents back pain is that exercise helps you keep your weight down — being overweight, especially around your stomach, can put added strain on your back.
2. Eat right.
“If you maintain good eating habits, you not only will maintain a healthy weight, but you also will not put unnecessary stress on your body,” . A steady diet of excessively spicy or fast food can strain your nervous system, which is going to create back problems, she adds. Conversely, a healthy diet of fresh fruits and vegetables, lean meats, dairy products, and whole grains will keep your digestive tract on track. “If your intestines are working and functioning properly, that will maintain your spine because your inside and your outside relate to one another,” . “I have found that many people who come in complaining of low back pain also have irritated bowels.”
3. Sleep sideways.
You don’t want to sleep flat on your back. The best position for sleeping is on your side. If you must sleep on your stomach, put a pillow under your lower abdomen to help take stress off your back. Having a supportive mattress and pillow for your head are vital as well. “Getting enough, restful sleep is always an important part of maintaining good health,” . Also, if you exercise during the day, you sleep better at night.Maintain proper posture. “People sitting at their computer for seven or eight hours a day is keeping me in business,” . “People slouch over their computers and their telephones when they’re texting, and they don’t realize the damage they’re doing to their backs and the pain they could be causing.” Be sure to work at an ergonomically correct workstation, both at the office and at home, and break up long periods in front of the computer with stretching exercises. If you practice good posture, you will maintain the natural curves of your back and help keep it strong.
4. Reduce stress.
You probably don’t realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain, .Stress reduction activities can include yoga, meditation, biofeedback, deep breathing, tai chi, and guided imagery.
5. Reduce stress.
You probably don’t realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain, Lustig says. Stress reduction activities can include yoga, meditation, biofeedback, deep breathing, tai chi, and guided imagery.
6. Quit smoking.
It’s well known that smoking raises your risk for heart disease and cancer, including lung and colon cancers, but most people don’t realize that smoking also can be a cause of persistent back pain. Research also shows smoking can make existing back pain worse. It’s not entirely clear how smoking affects back health, but one possibility is that it narrows blood vessels. Narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and slower to heal.
7. Increase your calcium and vitamin D intake.
Strong bones can help prevent osteoporosis. It’s one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D.
Calcium is in:
▪️ leafy greens.
▪️ vitamin supplements.
Vitamin D is in:
▪️ fatty fish.
▪️ egg yolks.
▪️ beef liver.
Always consult your doctor before taking any supplements.
When to See a Doctor.
Most episodes of back pain last a few days and have completely resolved within a few weeks. If you have new back pain, you should contact your doctor to see if you need further evaluation.
There are also a few warning signs that may indicate a problem that needs immediate evaluation:
Your back pain persists beyond a few days.
▪️ Your back pain awakens you at night.
▪️ You have difficulty controlling your bowels or bladder.
▪️ You have a fever, chills, sweats, or other signs of infection.
▪️ Any other unusual symptoms.
Beth W. Orenstein (19-4-2013), “6 Tips to Prevent Back Pain”، everydayhealth
Healthline Editorial Team (14-12-2017), “10 Daily Habits to Stop Back Pain”، healthline
Jonathan Cluett, MD (14-4-2020), “Causes of Back Pain and Treatment Options”، verywellhealth
James McIntosh (23-2-2017), “What is causing this pain in my back?”، medicalnewstoday