The back is one of the essential regions of the body. Having a strong and healthy back is essential to maintain good posture and alignment. However, many people experience back pain at some point in their lives.
If you’re dealing with back pain, you’re not alone. It’s estimated that up to 31 million Americans experience low back pain anytime. Back pain can be caused by several things, including poor posture, muscular imbalances, and pregnancy. However, some exercises and lifestyle changes can help alleviate back pain. Read on to learn more.
Poor Posture
One of the most common causes of back pain is poor posture. For example, if you work at a desk all day, you may be guilty of slouching or hunching over your computer screen. It can lead to tightness in the chest and shoulders and increased strain on the spine. To correct poor posture, sit up straight with your shoulders pulled back. In addition, take frequent breaks to walk around and stretch your muscles. And when you’re standing, be sure to keep your weight evenly distributed on both feet.
Muscular Imbalances
Muscular imbalances are another common cause of back pain. It occurs when certain muscles in the body are stronger than others, which can lead to uneven pulling on the spine and joints. Stretching and strengthening exercises that target the affected muscles often correct this. Physical therapy can also help identify and correct muscular imbalances.
Pregnancy
For many women, back pain is a common symptom during pregnancy. As the baby grows, it strains the lower back and pelvic region. In addition, pregnancy hormones can cause the ligaments that support the spine to loosen up, leading to instability and pain. To help alleviate pregnancy-related back pain, get plenty of rest, avoid lifting heavy objects, and ask your partner or doctor for help with household chores like vacuuming or carrying groceries. Regular prenatal yoga or light stretching can also help keep the muscles surrounding your spine toned and strong.
Obesity
Carrying excess weight can strain your spine and lead to lower back pain. It’s because obese individuals often have weakened abdominal muscles, which puts extra pressure on the lower back when they sit or stand for long periods. It can be problematic, as obesity can lead to arthritis and diabetes.
Arthritis
Arthritis is a common cause of chronic back pain for older adults. Although there are many different types of arthritis, osteoarthritis is one of the most common forms that affect the spine. Osteoarthritis occurs when there is wear and tear on the cartilage between the vertebrae. It results in inflammation, stiffness, and pain. Treatment for arthritis-related back pain typically includes a combination of medication, physical therapy, and exercise. Surgery is usually only recommended as a last resort.
There are many different causes of back pain, but some are more common than others. Thankfully, back pain is treatable, but it’s often better to prevent it from happening in the first place. So here are some preventive measures you can do right now to help you avoid back pain.
Weekly Massages
One way to prevent back pain is by getting regular massages. It helps increase blood flow and loosen tight muscles. It also helps remove toxins from the body that can contribute to inflammation. If you can’t afford professional massages, ask a loved one for a regular massage or invest in a good-quality massage chair.
Stretching Exercises
Another way to keep your back healthy is by stretching exercises daily. You can do many different stretches, but some of the most effective ones target the hamstrings, hips, and lower back. These areas are often tight in people who experience back pain. You can help alleviate pain and improve your range of motion by stretching them out.
Get Screened Often
You must get screened often if you have a family history of back problems. This can help catch any potential issues early on so you can take steps to prevent them. For example, a reliable CT scan can show whether you have any problems with your spine that need to be addressed. The scan can also help monitor any changes over time. It might even find other issues around your body.
Wear Comfortable Shoes
One of the most common causes of back pain is wearing shoes that are too tight or have high heels. This can lead to misalignment and strain on the spine. Wear comfortable shoes with low heels and good arch support to prevent this.
While back pain is a common problem, many different things can cause it. Knowing the different causes and preventive measures can help keep your back healthy and pain-free. This will ensure that you never have to go through back pain.
