Causes of back pain and how to avoid it

One in five people (19.8%) suffer from chronic low back pain, which makes this health problem in the second most frequent chronic typeonly behind the high tension (20.2%)according to data from the Spanish Health Survey of the General Statistics Institute (INE), recalls Dr. Julio Maset, Cinfa doctor.

Besides, cervicalgia or localized pain in the cervical spine It is very common among the population and will affect between 30% and 40% of the population at some point in your life, according to data published by the Spanish Society of Primary Care Physicians (SEMERGEN) and the Spanish Society of Family and Community Pharmacy (SEFAC) in their consensus document on back pain.

As the doctor explains, “problems in any of the four areas of the back –sacro-coccygeal, lumbar, dorsal or cervical– can produce intense pain in the affected region, sometimes extremely disabling. “In most cases,” he adds, “bad postural habits that we repeat over and over again in our daily lives are usually behind this pain if, for example, we work in front of the computer, walk or sleep adopting an inappropriate posture.”

Other possible causes of back pain are stress, muscle fatigue, fibromyalgia, some degenerative diseases such as arthritis or spondylosisor the presence of tumors and trauma resulting from accidents.

Dr. Maset recalls that, especially in the case of low back pain, overweight people, pregnant women or those who usually work carrying weights or spend a lot of time standing at their workplace are the most likely to suffer discomfort.

“However, we have already seen that it is a very common pain that can affect anyoneespecially from the fourth decade of life. Furthermore, it tends to become chronic in the elderly population,” adds the expert.

Heat, pain relievers and physical therapy

The treatment for backache is based on the conjunction of different measures such as the application of heat using electric blankets, heat kits or hot water bottles in twenty-minute sessions that must be repeated several times a day. The use of analgesics or anti-inflammatories or muscle relaxants can also be effective, always under medical supervision, the doctor adds.

In addition, Physiotherapy can be used to control and treat discomfort through massages and local heat therapiesincluding showers in the area at the highest possible pressure and temperature, which promote muscle relaxation.

In the case of cervical pain, the specialist may recommend the temporary use of a collar, although it should always be used under medical supervision and never for a long time to prevent the neck muscles from weakening. In the case of the low back painit might be advisable to resort to protective girdles.

Finally, in specific cases such as a herniated disc, surgery may be necessary to reduce pressure on the spinal cord or nerve roots.

In any case, as Dr. Maset emphasizes, “the objective must be to avoid both the injury and, once it has occurred, the pain from becoming chronic, since, if it is very intense, it can seriously deteriorate the quality of life of the affected person.

The fundamental postural hygiene

For this reason, in addition to take care of weight and physical conditionit is essential to acquire correct postural hygiene when we work, walk, lift or sleep. For example, a habit as simple as walking upright can help free us from chronic back pain.”

to help to combat back painDr. Maset offers ten tips to take care of it:

– Pay attention to the way you walk. In many cases, without being aware of it, we walk hunched over, carrying the weight of our shoulders forward. It is important to avoid this tendency by straightening your back and raising your head. And we should not abuse high-heeled shoes or very heavy bags, which carry the weight on only one side of our body.

– Take care of your back while you sleep too. It is best to lie on your side (in the fetal position), with your side supported and your hips and top knee bent – the leg that is in contact with the mattress should be straight. The neck and head must be aligned with the rest of the spine. On the other hand, the mattress must be in optimal condition and neither be too soft nor too hard, and the pillow must be high enough so that the head does not fall or rotate in relation to the axis of the spine.

– Don’t neglect your posture in front of the computer. The top of the screen should be at eye level to avoid having to raise or tilt your neck. Your back should be supported on the backrest and your feet on the floor. A good height-adjustable chair and a footrest can be very useful tools.

– Bend your knees when lifting weights. If you must pick up a heavy object from the floor, do not bend your back: bend your knees, keeping your back straight, and lift it slowly, keeping the object as close to your body as possible and avoiding sudden movements. If you must repeat these types of movements frequently, it is advisable to wear a protective belt.

– Avoid repetitive movements. Gestures that are constantly repeated can overload a specific area of ​​the back muscles and cause it to hurt. Try to avoid these gestures when possible and, if you are forced to perform them, pay attention to carry them out correctly. In addition, it is essential to take short breaks during which you can stretch, change your posture or walk a little.

– Perform neck stretches. Do them every day and always gently and slowly, from top to bottom, from side to side and from ear to ear. Stretching is especially important before and after physical exercise. Receive massages in the affected area. Back pain is a good reason to seek the services of a physical therapist. During the massage, the pressure should always be gentle, especially in the most sensitive areas. In any case, make sure that it is carried out by a professional and inform them in advance of the ailment that has led you to their consultation.

– Watch your weight. Remember that overweight people suffer greater tension in their back muscles and, therefore, are more predisposed to suffering from pain in the lower back. In the case of pregnant women, there are specific girdles to relieve discomfort.

– Learn to relax and exercise. Performing relaxation techniques or exercising regularly can help you prevent stress and prevent tension from building up in your muscles. Likewise, practicing disciplines such as Pilates or yoga can help you, in addition to relaxing, strengthen the abdominal belt and other muscle groups of the back.

– Consult your doctor or pharmacist. If the pain is very intense, you can ask health professionals about the use of analgesics and anti-inflammatories to relieve it and improve the functional capacity of the back, or about the possibility of taking muscle relaxants. These types of treatments should always be used under professional supervision and their use should not exceed a week.