Back pain is an universal problem, almost everyone has faced it at some point in life. Lower back causes discomfort and disability. Lower back pain can be caused due to different reasons, it can be because of wrong postures, lifestyle issues, injury, certain diseases like arthritis or sciatica.
Due to the way the body changes with age the age range 30 and 60 years encounter back pain. With increasing age, there’s a reduction in fluid between the vertebrae in the spine. Due to which, discs in the spine get more easily irritated, alongside loss of muscle tone, vitamin D and Calcium deficiency are the possible reasons of upper and lower back pain.
Often it is seen that back pain affects productivity and efficiency. Strengthening your back muscles with a proper nutritional diet, exercise, and good body mechanics can help prevent lower back pain.
Structure of your back
In the medical term the low back portion is called the lumbar region. It is the area of the back that starts below the ribcage. Lower back pain is experienced by both men and women, to home makers to working professionals. Fortunately, it often gets better in some time with a massage. When it is extremely painful and persists for a long time, it's time to consult a doctor.
Despite living in various weather conditions and consuming a range of food, millions of people around the world experience back pain. Hence, it is clear that some lifestyle changes influence the development of back pain.
Lower back pain has a lot of potential causes and may result in a variety of symptoms. They are;
Pain when resting or sitting for long periods
Pain when lifting something heavy or bending down
Pain radiating from the hips
Stiffness at back
Numbness or weakness
Lifestyle Factors that Cause Back Pain
Although back pain is caused by many factors, lifestyle factors are easily modifiable and a thorough understanding of them can help us live healthier lives.
An inactive lifestyle has been shown to weaken your muscles and lead to poor posture. Fun recreational activities, zumba, yoga, dance, swimming, pilates, cycling can be tried to prevent back pain from a sedentary lifestyle and to manage weight. Stay as active as possible! Professionals having long sitting hours experience lower back pain quite often. Taking breaks, daily stretches and workout can help to avoid any kind of back pain.
Whether you are slouched over while working at a desk or do so while walking, it can harm your spinal health. Looking down at your phone, not having your screen at eye level, lifting heavy objects with the wrong form, etc., can contribute to back pain in the long run. Remind yourself to check regularly and adjust your posture while sitting, standing, and walking. You could also adapt your chair to support your back better.
Being overweight can directly affect your back since it stresses your body's joints. You are more prone to have back pain if your spine is under additional strain. Even though extra weight cannot be eliminated overnight, you can strive to stay active and engage in enjoyable yet useful motions like dancing or walking to keep your body moving and your posture good. You can eventually get back pain relief through exercising.
A healthy diet is the key to a healthy life and can help maintain good spinal health. Inflammatory foods like processed foods, refined carbohydrates, red meat etc can cause back problems. In addition, eating too much unhealthy food can lead to obesity, which makes the pain even worse. To avoid this, eat a balanced diet that includes fruits, vegetables, protein-rich foods such as fish, and healthy fats.
Deficiency of vitamin D may cause lower back pain. Studies suggest, vitamins and minerals like calcium, vitamin D, omega 3 fatty acids are beneficial for lower back pain.
Stress and anxiety can increase muscle tension and therefore can directly affect the back. Often, stress can cause changes in breathing patterns and tense muscles. This increases the possibility of pain in the whole body, especially in the back, because stressed people can often be hungry or find themselves in an inappropriate position. Try doing relaxing activities like breathing exercise, meditation and yoga for back pain.
Poor sleeping habits
Sleep is important not only to prevent pain, maintain good general health, but also to recover from existing chronic back pain. Lack of sleep also promotes the production of stress hormones, which leads to back pain. Do not forget to sleep enough and follow the sleeping position.
Tips to Prevent & Manage Back Pain
Physical activity is crucial
While regular exercise is ideal for preventing health problems like back pain, you can consider fun activities like sports, cycling, swimming and more to avoid an inactive lifestyle.
Maintain good posture
Posture is one of the main reasons why people of different age groups suffer from back pain. Pay attention to your back, shoulders and gait regularly and try to correct them over time. If you want to know how to improve your posture, read our blog on good practices.
Proper weight management
Maintaining an ideal weight is crucial in preventing back pain and recovering from it. Overweight puts stress on your back, knees, and joints. Exercise, planned diet can keep your weight maintained.
Keep a Pain-relief balm along
A pain-relief gel gives you instant relief. Sometimes, minor lower back pain gets healed with such over the counter balms. Zenopain gel is one such pain-relief gel which has the power of sesame oil and linseed oil. Sesame oil is known to be highly penetrating and healing. To read more click here.
Eat a balanced diet
A balanced diet throughout the day guarantees your body gets all the nutrients it needs. A consistent supply of nutrients is crucial to maintaining muscle and bone strength, which will help prevent back pain. Not, that your calcium and vitamin D supplies are enough. To fill nutritional gaps you may consume multivitamin supplements.
In routine activities such as sitting, standing, walking, and other specific activities such as lifting or sports can create significant stress on your back. Therefore, take intervals from your physical activities and allow your back to rest and relax.
Not just back pain but with the above tips and tricks different body part pain can be managed. Long sitting hours can cause shoulder stiffness, fat accumulation around the abdomen region , back pain etc. Taking intervals, walking for sometime, stretching can help avoid such physical pain and to tackle stress.