Back pain is one of the commonest symptoms reported by doctors in general practice. According to an estimate, 4 out of 5 of us will experience lower back pain at some point in our lives. The most frustrating thing about back pain (you would know, if you are reading this blog post) is that the conventional methods of treatment work only for a while.
So, what exactly causes lower back pain and how do you take care of it, forever?
Anatomy of the Back
Now, before we go into the details of causes of lower back pain, let's have a closer look at the anatomy. Back is principally made up of bones, muscles and ligaments. Now, the bones (called vertebrae, 24 in number, aligned on top of each other) form the vertebral column or the back bone. The main function of the back bone is protecting the spinal cord which runs through a hole in each of these vertebrae. In addition, attaining an erect posture is an important function. However, to be able to move about and carry out day to day movements like reaching out and bending and picking things up, the back bone has to be flexible and hence, the need for small bones. However, so as not to sacrifice too much on stability in favour of flexibility, the back is supported by a network of ligaments and muscles.
Minor injuries to either of these components or compression of the nerve that emerge from the gaps in between the vertebrae can cause lower back pain as well as symptoms radiating to the neck, arms or legs.
Type of Pain
Back pain can come on suddenly without any forewarning and recede suddenly as well within a matter of a few days without you having to do anything. However, more often than not, back pain is a dull, aching background pain which may last for years. It is this kind of pain where the organic cause cannot be found and thus is more difficult to treat.
What causes back pain?
Causes of back pain can be specific or non-specific. Specific causes are the ones where definite organic causes identified whereas non-specific causes are the ones where no definite base for pain can be found. As stated previously, these are ones that are more likely to cause pain for years and also since the cause is not known, more difficult to treat.
Some of the specific causes are sciatica (pain radiation down from the buttock to the leg), spinal stenosis (pain after walking for a distance, disappearing on resting), bone pain from hair line or stress fractures or osteoporosis (bone becoming porous as we age), certain degrees of muscle sprains and strains.
Non-specific causes cannot be identified with certainty. However, over years, people have theorised that the following factors, alone or in combination, maybe at work.
• Bad posture
• Lack of exercise causing weakening of musculature and rigidity of supporting structures like cartilage and ligaments
Things you can do to overcome back pain
There are several ways you can help yourself if you have back pain.
Conventional medicine, more often than not revolves around treating the symptom rather than the cause. Thus, most doctors would prescribe painkillers like paracetamol or Ibuprofen. However, you have to remember, this just take care of the pain for the time being and is not very helpful in the long run. But they offer relief esp. when you have intense pain.
In a small percentage of cases, surgery is required to correct the organic cause of pain. However, this again is not 'treatment' in the strictest sense of the term.
So, what do you do to make sure that your back problems disappear for good?
Preventive Medicine for Lower Back Problem
You heard me right, preventive medicine is what you need! What does that mean? Well, pretty much like a flu jab prevents you from getting the disease later on, you've got to work on your back to stop you from getting back pain later on. If you already have pain, do not worry. Once you take care of the intense pain with pain killers and a little rest, you are ready to go.
My Preventive Medicine Mantra for Lower Back Pain
My mantra for preventing lower back injury includes the following 3 golden rules.
Rule 1: Exercise 4-5 times a week.
Start gradually; it doesn't matter what fitness level you are at. Ideally, your fitness program needs to include a variety of training methods and should be progressive. If you have back pain, it would be good idea to rest for a while before starting with low intensity activities like walking, light jogging or swimming. As you get stronger, include weight training and high impact aerobics. These will not only strengthen you back but will also prevent osteoporosis. Flexibility routines will also help in reducing back pain.
Rule 2: Keep your weight down.
How much you weigh in comparison to your height will always be a major factor in causing back pain. Part of the reason is that the weight bearing line of your body passes through your vertebral column. So the more weight you carry, the more the vertebral column has to cope with it. In addition to a million other positive reasons, leaning up will definitely help your back problems. To keep your weight down, you will have to take a serious look at your diet as well.
Rule 3: Maintain a good posture
A good posture could be defined as maintaining your normal bony alignments, esp. of the vertebral column during day to day activities. Thus, while walking, sitting down in a chair, exercising, lifting weights or lifting things from the floor.
I believe posture is a very important thing. It not only defines your fitness in the long run but also your confidence levels and thus productivity towards society. Posture is also the one things that 'sets you apart from the pack' if you are an athlete. Most importantly, proper posture reduces your likely hood of injury when your carry out vigorous movements during exercising. Also, bad postures on the other hand weaken the muscles, ligaments and cartilages surrounding your vertebral column and thus make you more liable for injury.
To conclude, conventional medicine can only cause symptom relief. If you are looking at getting rid of your pain for good, you are well advised to explore the option of strengthening your back. In addition, you will also stand to benefit from the million goodies that exercising has to offer.
Hi there,
I am a sports medic, an elite personal trainer and a sports injury, health, medical and fitness writer. For more information on my personal training services or if you have any queries about my articles, do not hesitate to get in touch with me at http://www.thefitnessdoc.co.uk/#!__contact-me
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