Back pain and its home management

Back pain is originated from the muscle, tendons, ligaments, nerves, bones, joints or other structure related to the spine. It is a very common problem. In 2008 The USA spent $86 billion.

Most of the middle aged people face it and it impairs regular daily activities.


Risk factors of developing back pain:

  1. Poor posture:

Maximum of us are sedentary worker and pass more time in a chair with our work. Inappropriate sitting posture causes muscle strain and in some conditions may cause inter-vertebral disk prolapse.

  1. Obesity:

Obesity is the main risk factor to develop back pain. The spine has to take more loads in an obese patient and develop back pain.

  1. Poor inactive physical condition.
  2. Psychological and emotional stress
  3. Some internal disease like- Kidney problem, septicemia, hematological diseases etc. which causes impaired bone mineralization and normal physiology maintenance of bone and muscle.
  4. Some musculo-skeletal disease like- Osteoporosis or bone loss.

Causes of back pain:

  1. Mechanical back pain due to strain. A strain may be caused by previously mentioned any risk factors.
  2. Some disease like- prolapsed inter vertebral disk, spine tuberculosis, nerve root compression, spondylosis, spondylolisthesis, arachonoiditis, vertebral fracture etc.

90% of patients develop low back pain due to mechanical causes. So, if we try to avoid risk factors of back pain we can easily avoid it.

Prevention and home managements:

  1. Weight loss:

Obesity should be treated. Weight loss is a key factor to reduce the strain of our muscle and spine. We should follow strict diet plan and do some exercise to reduce weight.


  1. Use comfortable chair and posture for sitting:

Try to use comfortable chair with lumbar support for office work. Most of the Americans pass their day in front of his desk in a chair. If you don’t do proper ergonomics at work, you will develop back and neck pain.

Make sure your computer monitor is directly in front of you, at least 20 inches away and keep the mouse near to your keyboard. Try to keep your hands, wrists and forearms straight and as parallel to the floor as possible and make sure your shoulders are relaxed, and your upper arms hang down in a natural way.  

Pay attention to consciously draw back your belly and push your pelvis slightly up. At the same time, you should keep your head back with your shoulders and your shoulder blades pinched. This posture will help your spine to set in proper alignment. Try to do this exercise every hour for 3-5 minutes when you are sitting.


  1. Stretch yourself:

Stand up as much as possible in the day to stretch your body suitably. One of the simple acts is standing as tall as possible for 1 to 2 minutes and it will help break the posture of sitting, as long as you repeat it frequently. While standing, try to take full deep breaths to expand your trunk as well. Try to do it every hour if possible.


  1. Choose a perfect shoe:

Try to wear relaxing, comfortable, low-heeled shoes. Women should also follow the same. Try to avoid high heeled shoe as much as possible.


  1. Weight lifting:

During weightlifting using your legs, always keep your back straight. Maintain an optimal weight. Heavy weightlifting may cause serious injury to tour spine.


  1. Quit tobacco intake:

Smoking and any other form of tobacco intake should be avoided. It causes peripheral vascular disease and reduces blood flow to your spine.


  1. Sleep in a proper posture:

Try to sleep on your back. It is the best way to prevent strain to your back. Spending a few nights on a hard mattress or on the floor with a pillow underneath your knee can help your back.

If you’re a side sleeper, put a pillow between your knees. It will help you by allowing your muscles to relax more. Don’t try to be a stomach sleeper or if you are, you should immediately stop it.


  1. Take regular exercise:

Regular exercise will help you in two ways. One is, it will help to reduce your weight and another is, it will help to relax your muscle and prevent muscle spasm. Though in back pain it is the last thing you want to do. But some low impact exercise like swimming, yoga etc. will greatly help you to relieve back pain.


  1. Try meditation:

Psychological stress is also responsible for developing chronic back pain. Daily 15-20 minute meditation may help you to relieve from anxiety and mental stress and make you relaxed.


  1. Take some calcium and vitamin-D:

Take some extra calcium and vitamin-D, which will help you to reduce bone destruction and maintain proper bone structure and make your spine strong.


  1. Drink plenty of water:

Inter-vertebral disk and different joint space is filled with fluid. Drinking profuse water will help you to maintain normal physiology of them and prevent back pain and joint pain.


  1. Take massage and physiotherapy:

If back pain persists, you can take some massage. It is very much helpful. If you want you can take some physiotherapy for your back pain and learn some easy acts that you can do in your house. Physiotherapy is more beneficiary than medication in maximum cases of low back pain.

You can use some pain killer cream or ointment on your back over the spine region.


  1. Some over countered drug:

For pain relief you can use some over the countered drugs. But you should keep in mind that pain killers are always injurious to liver and kidney.

Still pain persists? You should consult with a doctor. You should do some investigations to evaluate the actual cause of your back pain.

‘Prevention is better than cure’- we all know that. But we don’t want to follow it. Back pain is an annoying condition and sometimes it becomes unbearable. If we avoid the risk factors, take some exercise, follow some rules and take adequate diet it can be easily preventable and treatable too.

Dr. Hasan Ebna Amin

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