Back Pain—It refers to any kind of pain or discomfort in the back (spine), it can affect the spine, muscles, tissues, and nerves of the back.
Reasons for Having Back Pain: There are several reasons for having back pain, but some common reasons can be poor posture, a sedentary lifestyle, stress, and smoking. There are also several tips to get relief of Back Pain.
Let’s learn elaborately through this post and also tips to get rid from it.
Common Reason For Back Pain
1. Poor posture—The position of the body that’s not neutral or symmetrical. When your body is not aligned or balanced, like
Slouching: It means to round the shoulders and bend the back, basically when standing or sitting on a couch.
Forward Head Posture: It happens when our head is positioned too far forward from the shoulders in order to put pressure on the neck.
Text or Tech Neck: It occurs when a person spends too much time looking at electronic devices
Swayback Posture: It is also known as lordosis, when our lower back curves too far inward and can create discomfort in the lower back.
2. Sedentary lifestyle—It is a lifestyle where a human being stays inactive or lying down in a position, Like
Weakens Core and Back Muscles: Sitting for a long period can result in weak core and back muscles. Thus, muscles are unable to support the spine and can lead to strain and pain.
Reduced Flexibility: Laziness and inactivity can lead to rigidity in the muscles and joints in the body; basically, it will make it difficult to move, especially in times of bending or twisting.
Increased Pressure on the Spine: Sitting for a long time in the same position, especially in a slouching position, can compress the discs in the lower back. This can cause pain and numbness.
Reduced Circulation: Prolonged sitting can create problems in blood flow to the muscles and spine.
Weight Gain: A sedentary lifestyle can contribute to or result in weight gain, especially around the abdomen. Excess weight can put pressure on the lower back muscles and on the spine and can lead to back pain.
3. Stress—It is the body’s reaction to challenging physical strain. Tension or pressure is also caused by difficult situations or tasks, Like
Work pressure: Conflicts between partners in business or jobs, workload, and disagreement with bosses or owners are some basic reasons of people nowadays.
Career obstacles: Getting no jobs as required or aimed for, also having no experience of work or the corporate world.
Relationships: Ups and downs in any relationships can bring conflicts at work, decrease focus, and increase stress levels.
Poor nutrition: Not getting enough nutrition in the body can be stressful for the body.
4. Smoking—The act of inhaling or exhaling the smoke from burning tobacco or other substances, which leads to serious health issues can also lead Back Pain. It
Reduces blood flow to the spine: Nicotine, the active chemical in cigarettes, limits the circulation of oxygen and nutrients to the spinal tissues, including the intervertebral discs.
Weakens bone health: It reduces blood supply to bones and also slows the production of bone-forming cells.
Delays healing from injuries: As it weakens the bones and causes a lack of blood circulation in bones. However, it takes time to cure.
Causes coughing and increases spinal pressure: It reduces blood flow to the spinal discs due to having nicotine’s vasoconstrictive effects.
Is it a relief to quit smoking?
Yes! Improve a healthy spine & reduce pain over time.
Tips To Get Relief from Back Pain
Mind Your Sitting Position: It means to sit up straight on a chair with good posture while working, and the back should support the chair. Ensure that you avoid slouching and bending while sitting.
Strengthen Core Muscles: Core exercises are also helpful to strengthen your muscles, such as plank, bird dog exercise, and crunch. They will support your spine, improve posture, and reduce back pain.
Take Breaks: If you are working and sitting for a long time, take a break every 30 minutes of your work, stretch your body, walk, and hydrate your body.
Exercise Regularly & Stay Active: Engaging yourself in physical activity can prevent pain, like yoga, walking, swimming, gym, and many more.
Stretch: Including stretching in daily life can also support the spine. It can also relieve pain in the legs, hips, and back.
Get Enough Sleep: Aim to sleep for 7-9 hours every day; it gives relief to your body.
Low Your Stress
Mindset & Emotional Management
Identify Triggers: Prepare a journal every day about what you are thinking.
Reframe Negative Thoughts: Challenge your negative thoughts and try to replace them with more positive perspectives.
Accepting your emotions or feelings: Allow your emotions, both negative and positive, and start accepting them without judging (it’s not your work).
Relaxation Techniques
Deep Breathing: The best technique to get relief is PRANAYAMA. Here is another breathing method (4-7-8). It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. reduce anxiety and also help people get to sleep.
Meditation & Mindfulness: Spend more than 10 or 15 minutes closing your eyes and focusing on the darkness inside yourself.
Limit Stimulants: Reduce caffeine, nicotine, and alcohol intake as they can increase anxiety.
Stop Smoking Which can
Better blood circulation to the spine: It allows better blood flow throughout the body, which delivers more oxygen nutrients to the spinal discs.
Faster healing from back injuries: It allows blood flow to the injury area and allows more oxygen and nutrients to reach it.
Reduced inflammation & pain levels: As blood can flow smoothly all over the body, the inflammation and pain levels in the body naturally decrease over time.
Stronger bones & lower risk of fractures: Obstructing bone formation can be reversed and help to get nutrients to the backbones
Conclusion
If dealing with back pain, then one must focus on exercise, proper posture, a healthy diet, being happy with what you have, and quitting smoking. This will be far more effective than relying on laziness and inactivity in a daily lifestyle.
Disclaimer: The information that is provided regarding back pain is for general purposes only and should not be considered as medical advice. Back pain can have many causes, so it’s necessary to see a healthcare professional for an accurate diagnosis and treatment plan.
NOTE: It is essential to consult a healthcare professional about serious conditions.
Research and Written By: Priya Deb
