How to Manage Back Pain?

Understanding it’s causes and symptoms

According to an article by Better Health Channel, in the year 2014-15, 3.7 million Australians reported back problems. That is 1 out of 6 who have experienced back pains. For some back pain can go away quickly, but others may experience persistent pain that can last for more than three months. Pain can lead to a significant impact in daily activities, family life, work and social encounters. Fortunately, there are measures that can help prevent or relieve most back pain episodes. Read through:

How does our back work?

To give us a full understanding on the causes of back pain, first, we must understand how our back works. Your back is a complex structure that provides support for your pelvis, legs, ribcage, arms and skull. The spine is made up of bones called vertebrae that are stacked together to form a loose ‘S’-shaped column. Each vertebra is cushioned by spongy tissue called intervertebral discs. These discs act as shock absorbers and give your spine its flexibility. Vertebrae are joined by pairs of small joints known as ‘facet’ joints. A mesh of connective tissue called ligaments holds the spine together. Complex layers of muscle provide structural support and allow you to move. Your spinal cord runs through the centre of the vertebral column and connects your brain to the rest of your body.

What are the Symptoms of Back Pain?

Symptoms may vary for each person. It can range from muscle aching to a shooting, burning or stabbing sensation. Sometimes you can feel the pain in a specific spot, but it can also spread all over your back, or radiate to the lower back and to other areas of your body such as your buttocks, legs, or abdomen. You may experience the following symptoms depending on your pain location and causes:

Increasing pain with lifting and bending.

Worsening pain when resting, sitting, or standing.

Back pain that comes and goes.

Stiffness in the morning when awakening and lessened back pain with activity.

Pain that radiates away from the back into the buttocks, leg, or hip.

Numbness or weakness in your legs or feet.

What are the common causes of Back Pain?

The main cause of back pain has not been determined but it can root from different factors. Some people may experience back pain even without any damage to their spine and pain may only come from muscles, ligaments and joints. Others may feel back pain due to mechanical or structural problems with the spine, inflammatory conditions, and other medical conditions. Here are the common causes of back pain:

A. Sprain - repeated heavy lifting or improper lifting, or twisting can cause injury to the ligaments that support the spine (which connect the different bones together).

B. Muscle strain - sudden awkward movement can cause injury to a muscle or tendon. Constant strain on the back can cause painful muscle spasms.

C. Scoliosis - or other congenital changes to the spine.

D. Arthritis:

Osteoarthritis (OA) - the most common form of arthritis. This happens when the cartilage within a joint begins to break down and the underlying bone begins to change. Some people call it degenerative joint disease or “wear and tear” arthritis which frequently occurs in the hands, hips, and knees. It can also cause pain, stiffness, and swelling which develops overtime.

Ankylosing spondylitis, also called axial spondyloarthritis - this mostly affects the spine. This inflammatory disease can cause some of the bones in the spine to fuse. This makes the spine less flexible.

E. Spinal stenosis - a narrowing of the spinal canal that puts pressure on the spinal cord and nerves. (8) Mostly caused by arthritis in the spine.

F. Osteoporosis - also known as the “silent disease”. The bones become porous and brittle which painfully breaks the spine's vertebrae.

G. Spondylolisthesis - is a spinal condition that causes lower back pain. It occurs when a vertebra in the spine slips out of place or gradually moves out of alignment.

Bulging or Ruptured Discs - often occurs in the lumbar level but can be present in the cervical spine as well. This can cause the disc to compress and irritate nearby nerves.

Myofascial pain - tightness and pain of the muscles supporting the spine due to damage to the muscles or a result of the nerve input to the muscles coming from the spine.

Degenerative disc disease - aging causes the discs between the vertebrae of the spine to break down. It is associated with other degenerative changes in the spine, such as arthritis or spinal stenosis.

Other Medical conditions like: Fibromyalgia (chronic condition that causes pain and muscle stiffness), kidney stones, pregnancy, endometriosis, tumors, in rare cases, that develop on the spine or other areas of the back.

Other factors like: Aging, lack of exercise, obesity, diseases, smoking, psychological conditions.

Types of Back Pain

Acute back pain - caused by a sudden injury to the muscles and ligaments supporting the back, usually spasms, strain or tear. Lasts a few days to a few weeks.

Subacute back pain - can come on suddenly or over time and lasts 4 to 12 weeks.

Chronic back pain - usually age related or a result from prior injury. May come on quickly or slowly and lasts longer than 12 weeks and occurs daily.

Prevention

To keep the back healthy and strong, you may do the following:

Regular exercise - low impact exercises can help allow the muscles to work better and increase strength and endurance in the back.

Be in a healthy weight range - obesity can strain back muscles. Excess weight can put pressure on the spine and joints which causes back pain.

Stay fit - build muscle strength and flexibility. Do abdominal and back muscle exercises as they can strengthen the core that helps support the back.

Quit smoking - smoking damages the arteries and increases your risk for osteoporosis, a bone-thinning disease that can lead to back pain.

Maintain good posture - good posture can reduce the stress on back muscles, thus;

o Sit properly and don't slouch. Choose a seat with good lower back support, armrests and a swivel base.

o When standing for a long period of time, make sure to alternate feet or place one foot on a low footstool to take some of the load off the lower back.

o Avoid heavy lifting if possible. If you need to lift something heavy, find a lifting partner. Keep your back straight, no twisting and let your legs do the work.

Shop online for muscular and back pain relief patches and ointments

Bottom Line

While there is no known cure for back pain, there are several approaches that can help relieve the pain you feel. Home treatment and using your body correctly help ease and manage the pain effectively. If back pain persists, there could be an underlying reason for the pain so it's best to seek professional help and talk to your doctor.

References:

1. Better Health Channel. (2019). Back Pain. Retrieved from https://www.betterhealth.vic.gov.au/health/condit...
2. Mayo Clinic. (18 Feb 2023). Causes of Back Pain. Retrieved from https://www.mayoclinic.org/diseases-conditions/ba...
3. NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases. (n.d). Back Pain. Retrieved from https://www.niams.nih.gov/health-topics/back-pain
4. NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases. (n.d). Sport Injuries. Retrieved from https://www.niams.nih.gov/health-topics/sprains-a...
5. NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases. (n.d). Scoliosis in Children and Teens. Retrieved from https://www.niams.nih.gov/health-topics/scoliosis
6. Centers for Disease Control and Prevention. (2020). Osteoarthritis (OA). Retrieved from https://www.cdc.gov/arthritis/basics/osteoarthrit...
7. Arthritis Foundation. (n.d.) Ankylosing Spondylitis. Retrieved from https://www.arthritis.org/diseases/ankylosing-spo...
8. NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases. (n.d). Spinal Stenosis. Retrieved from https://www.niams.nih.gov/health-topics/spinal-st...
9. National Institute on Aging. (2022 Nov 15). Osteoporosis. Retrieved from https://www.nia.nih.gov/health/osteoporosis
10. Cleveland Clinic. (2020). Spondylolisthesis. Retrieved from https://my.clevelandclinic.org/health/diseases/10...
11. Health Direct. (2023). Fibromyalgia . Retrieved from https://www.healthdirect.gov.au/fibromyalgia