Tips for Knowing, Preventing & Overcoming Back Pain

Back pain or back pain Back pain (English: lumbar strain) is back pain that occurs impulsively and has a high enough degree of pain that it can cause disturbances in activity and posture. The most common causes that cause back pain or pain are posture that is not ideal (too fat / distended), severe stress that occurs in the back or buttocks area and wrong body movements, lack of stretching (exercise / physical activity).

In addition to the most common causes above, there are several other causes that often cause back pain, and some of them are as follows:

The back is very sensitive to muscle tension due to daily stress. In a weak and stiff state, the back muscles experience spasms (spasms). This condition causes the flow of blood that carries oxygen to be blocked, so that the muscles are deprived of oxygen. As a result, patients experience pain that gets worse if not treated by a doctor immediately.

Bad posture
Imperfect posture causes the spinal curvature not to be in a straight line so that it is easy to get injured and cause premature disc abnormalities. Fragile discs can no longer support the vertebrae. The end result of poor posture is that the spine is too curved forward or backward.

Lack of exercise/physical activity
80% of cases of back pain are caused by poor muscle tone or lack of exercise. Weak muscles, especially in the abdominal area, certainly cannot support the back optimally

Muscle injury and strain
Twisting, bending or lifting heavy weights that are not done properly can result in muscle strain or injury to ligaments (the flexible tissue that keeps bones stable). The same thing can happen due to sudden movements in sports, for example when changing directions.

The aging process causes the disc to protrude (protrude) from its proper place and produce spur-like new bone growth that causes joint inflammation and pain. Good posture and spinal care can usually relieve it.

Overweight / Obesity
Excessive body weight will show great pressure on the spinal column, body posture changes resulting in spinal nerves becoming stiff and causing pain.

Pregnancy is also the most common cause of back pain, when pregnancy occurs, the spine will support the growing belly. The pain in the back will increase as the size of the fetus increases or the age of the fetus increases.

Almost everyone has low back pain at some point in their life. Having back pain can be intense and can make it impossible for you to perform your tasks. While the exact cause of pain is unclear, back muscle or ligament strain injuries can cause acute low back pain. Sometimes, severe stress such as a fall or a car accident can cause lower back pain.

Recognizing Different Types of Back Pain

Lower back pain is the most common type. But other back pain can also be felt along the spine, from the neck to the pelvis. The following are some of the most common types of back pain:

  • Neck pain, i.e. pain and stiffness in the neck
  • Sciatica, which is pain due to irritation and pressure on the sciatic nerve that runs from the lower back to the soles of the feet
  • Whiplash, which is an injury to the neck due to sudden movements
  • Ankylosing spondylitis, which is a chronic inflammation that affects the spine and associated joints and muscles
  • Shoulder pain, this condition is often a sign of another disease
  • Stiffness in the shoulder, which is a condition that makes the shoulder unable to move freely
  • Slipped disc, which is a shift in the discs of the spinal joints that causes constant pain, tingling sensations and even numbness

Diagnosis is expected to find out the cause and the necessary treatment.

How to Treat Back Pain
There are various ways of handling that can be done so that the pain becomes not prolonged. Some of them are as follows to treat back pain:

Stay active
Previously, rest was the way doctors recommended to treat back pain. But now it is believed that the body is not active in the long term it is bad for the back. When you have back pain, it’s important to stay as active and active as possible. Walking or carrying out daily activities will actually help your pain recovery.

Pain reliever
If your pain does not subside and feels unbearable, you can take pain relievers such as paracetamol or ibuprofen.

Think positively
Research shows that recovery will be faster in people who remain concrete thinking than those who experience stress.

Manual therapy
Hot or cold compresses can help relieve pain. Apply a patch or apply balm on the affected area. You can also put an ice pack on the painful area, then replace it with a warm towel compress or take a warm bath.

Other forms of treatment can also be done by doing therapy in a clinic or hospital:

  • Physiotherapy: therapy to improve motor function due to disorders of the skeleton.
  • Chiropractic therapy: the scientific method for diagnosing, treating and preventing disorders of the musculoskeletal system (muscles and skeleton).
  • Osteopathic therapy: detects, treats, and prevents health problems with movement, stretching, and massage of muscles and joints.

The series of treatments above can be combined for back pain that has occurred more than 6 weeks and is considered chronic. Treatment may include a combination of pain medication and one of manual therapy, acupuncture, and taking physical exercise classes. Very few cases involve spinal surgery. This operation will only be carried out if all of the above methods do not work.

Back Pain in Pregnancy
The weight of the fetus supported by the spine and changes in the way it gets up and walks make most pregnant women feel back pain. This pain is caused by pressure and strain on the muscles and joints of the back.

There are other ways that sufferers can do to reduce pain other than just taking drugs.

Decision to See a Doctor
Without a visit to the doctor, back pain will generally improve on its own. But if the pain does not go away and is unbearable, you can consult a doctor.

  • You should also be aware of some of the signs that could point to a more serious illness. You should see a doctor immediately if you experience any of these emergency symptoms:
  • Fever 38°C or higher
  • Unable to urinate
  • Losing weight without knowing the cause
  • Back pain that doesn’t go away after you lie down
  • Pain in the chest or upper back
  • Pain in the legs and below the knee
  • Pain that gets worse at night
  • Loss of control to urinate and defecate
  • Numbness in the genital area, buttocks, or back of the body
  • Swelling of the back

To Avoid Back Pain
Posture and exercise greatly affect the health of your spine. Try to keep your back from putting too much pressure on it to keep it strong and flexible. The following are some things that can prevent pain:

  • Wear flat shoes as often as possible instead of high heels
  • Align the position of the computer keyboard with the navel so that the shoulders are not pressured
  • Align the computer screen with your eyes to avoid straining your neck
  • Regular exercise such as swimming and walking
  • Increase back muscle flexibility with yoga or pilates