Back pain has become common for the modern man and this is due to poor lifestyle.
Of course, some people suffer from medical conditions or end up with such conditions, but the big problem lies in daily habits and in the fact that the modern man has stopped moving.
What is back pain?
Back pain is any kind of pain or discomfort that appears in the back of the trunk between the pelvis and neck.
This is a very common problem. It may occur occasionally or it may be chronic, that is, it may take more than three months.
The back pain may be located in a particular area, e.g. low back or lumbar pain, middle or thoracic pain and pain in the upper back, cervical, or may occur on a larger portion of the back.
Symptoms
The main symptom of back pain is, as the name suggests, a pain anywhere on the back and sometimes up to the buttocks and legs.
Some back problems can cause pain in other parts of the body, depending on the affected nerves.
In most cases, the signs and symptoms disappear by themselves in a short period.
If any of the following signs or symptoms are accompanied by back pain, you should visit your doctor:
• Weight loss
• Increased body temperature (fever)
• Inflammation on the back
• Foot pain
• Pain that reaches below the knee
• A recent kick to the back
• Difficulty with urination
• Cushioning around the buttocks
Here are 6 of the most common things you do and which you probably don’t know are causing you pain.
Causes that can be controlled by changing the lifestyle
1) Sedentariness
The lack of movement not only affects your physical appearance but also results in atrophy of the muscles, especially those involved in supporting the spine.
So any exertion will lead to spinal pain, most commonly in the neck and lumbar area.
2) Poor office position
Most of us work in the office. Poor positions affect our spine and muscles, but sitting on the bottom itself, too long, causes as much damage.
Get used to getting up from your chair from time to time and moving a little or stretching your back.
Use This Morning Ritual to Stop Back Pain and Keep You Pain-Free All Day
3) Poor position during sleep
Also, if you wake up in the morning with shoulder, back, neck pain, it means you are not sleeping in the right position. A too big pillow will affect your muscles and spine in your cervical area.
The mattress is also very important. If it is too soft, also your spine will bend unnaturally. And the problem is that you spend a lot of time in these poor positions. all night.
4) Wrong position of the body in walking
Wrong walking can, over time, contribute to conditions such as sciatica, disc pain, and other degenerative spinal disorders.
It is easy to forget about your position when exercising, but your posture is no less important when walking than when you are sitting.
While walking, it is important to look directly in front of you and keep your head balanced just above your spine.
Also, stand upright (avoid falling shoulders) as you walk and make sure you land on your heels when stepping.
5) Use of inappropriate footwear
Back pain can start from the feet – especially because of the shoes you are wearing.
In addition to avoiding certain types of shoes, such as high heels, it is advisable to proactively buy special shoes that can help prevent or ease your back pain.
The special footwear can be made to accommodate the shape of a foot in the event of deformation.
Specially designed inserts or insoles can also help relieve back pain, in some cases because it provides additional support.
6) The weight is too big
If you are overweight, or OBESE the extra pounds will affect your spine and beyond. Imagine walking 24/7 with a potato sack in the back or arms. A lean man is not only more agile in movement but certainly healthier.
Remedies for relieving mild or short-term back pain
- Cold or hot packs can help ease pain and reduce inflammation for people with acute, subacute, or chronic pain, allowing for greater mobility.
- People with problems should start STRETCHING exercises and resume normal daily activities as soon as possible while avoiding pain-aggravating movements.
- Physical therapy programs for strengthening the core muscle groups that support the back, improve mobility and flexibility, and promote correct posture are often used in combination with other interventions.
- WARM-UP. before exercise or other intense physical activity.
- Do not bend when sitting or standing. The lower back can support a person’s weight easily when the curvature is low. When standing, keep the weight balanced on both legs.
- Wear comfortable, low-heeled shoes.
- WALKING DOWN did not kill anyone.
- Avoid prolonged static positions: Prolonged static positions can lead to a build-up of pressure on the discs in the spine, leading to back pain.
- Achieve good posture: Good posture is essential for maintaining a healthy back. When you are sitting or standing, make sure your head is up and your shoulders are level with each other.
- Lift properly: When lifting something heavy, make sure to bend your knees and keep your back straight!
- Exercises: Exercises are a great way to strengthen muscles and improve flexibility, which will help prevent back pain from occurring in the future!
Even if you do not start doing sports, you can do some simple exercises. I designed a simple and fast program especially for this HERE.
Last Thoughts:
The key to relieving back pain is recognizing what is causing the pain and knowing how to fix it. In many cases, it’s not one thing, but rather a combination of issues that are bothering the individual, which is what makes treatment a bit more complicated.
However, it also means that there are more things you can do to relieve your pain than you might have thought. With the right strategies and some time in research, even chronic pain can be cured.
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