Understanding Back Pain: Causes and Solutions

Back pain can be caused due to various reasons such as poor posture, muscle or ligament strain, disc damage, or any medical conditions. A sharp shooting pain or a chronic one, back pain can make your life miserable. While we find the solutions for this issue, let’s know more about the causes of back pain and get a better picture of this nagging discomfort.

Causes of Back Pain

Poor Posture

Sitting hunched for a long period can set excessive pressure on the spine and the muscles around it. Gradually, poor posture can cause chronic back pain, typically lower back pain.

Muscle or Ligament Sprain

Sudden jerks, twisting, or heavy lifting can pull the muscles and ligaments in the back, resulting in pain. Those who are engaged in heavy manual work without proper stretching or conditioning are commonly found to suffer from back pain due to this cause.

Herniation of Disc

Damage or slip of intervertebral discs, which act as pads between the vertebrae, compresses adjacent nerves, causing pain, tingling, and numbness in the back and down the legs.

Sciatica

When the lumbar spine is involved, it can cause lower back pain. It is radiating pain from the lower back traveling down one leg that is typically sharp and shooting pain.

Arthritis

Inflammation and pain in the joints may also affect the spine. Arthritic pain is often associated with stiffness, swelling, and lower back discomfort.

Osteoporosis

Osteoporosis is a condition of weakening and brittleness of the bones. People with this condition are susceptible to fractures and pain. If osteoporosis affects the spine, it may cause back pain even while performing daily chores.

Though not conclusive, these are some of the common back pain reasons.

Solutions for Back Pain

Depending upon these common causes of back pain, some natural solutions are:

Exercise and Stretching

Stretching is one of the best ways to stop and relieve back pain. Swimming, yoga, walking, and similar gentle exercises strengthen the back muscles, reducing the risk of possible injuries in the future. Stretching the lower back and hamstrings relieves tension and improves posture. Cat-cow stretch, pelvic tilts, child’s pose, knee-to-chest stretches, and bridge pose are the best exercises for back pain.

Posture Improvement

Maintaining a good posture can reduce back pain. Throughout the day, one has to make a conscious effort to walk straight, use a supportive chair while sitting, and keep feet resting on the floor. Slouching while sitting or standing with pressure on one foot can aggravate the problem. Mountain pose, cobra pose, tree pose, cat-cow pose, and bridge pose are good for improving posture.

Hot and Cold Therapy

Applying heat in the pain area can relax the muscles and improve blood circulation while applying a cold pad can lessen inflammation and pain.

Over-the-Counter Pain Relievers

Pain reliever over-the-counter medications can alleviate pain and inflammation instantly but it has to be taken under medical supervision. Overuse of any drug is harmful in the long run.

Massage Therapy

A healing massage can relieve muscle tension, promote relaxation, and improve blood flow.

Chiropractic Care

Chiropractors realign the spine and relieve neural pressure with spinal manipulation. Those who experience back pain due to mispositioning of the vertebrae or disc problems may benefit from chiropractic alignment.

Acupuncture

This is typically a Chinese therapy that is known to stimulate the body’s natural healing. Many individuals get relief through regular sessions of acupuncture.

Physical Therapy

To strengthen back muscles and improve posture, physical therapists devise targeted exercises for their patients. Various techniques such as electrical stimulation, ultrasound therapy, and laser therapy are used to relieve pain. They may suggest a back pain belt or orthopedic belt for support if needed.

Ayurvedic Remedies

Ayurvedic pain relief oils when massaged to the affected area reduce inflammation and pain and promote relaxation. Therapeutic herbs such as Shallaki, Ashwagandha, Guggul, and Bala are popular among herbs for reducing back pain and for bone health.

Change in Habits

A diet rich in calcium and vitamin D improves bone health. Smoking is harmful to bone health and increases the risk of developing osteoporosis. A good supportive mattress and ergonomic furniture prevent back pain.

Final Thoughts

Back pain, especially lower back pain causes reduced mobility, muscle stiffness, and discomfort while doing activities of daily living. The solutions to tackle back pain rest on the causes of back pain. By following aforesaid solutions such as back strengthening exercises, posture correction, ayurvedic remedies such as massages with pain relief oils, and lifestyle changes, back pain can be prevented and managed well. If pain continues for more than 2 weeks, a thorough check-up from a healthcare practitioner for the underlying cause is called for.