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Let's Talk Health

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Introducing Let's Talk Health, an initiative from Apollo Hospitals, where our endeavor is to share knowledge which you can use to keep yourself and your family fit & healthy.

Let's Talk Health.
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in Health & Happiness

All About Lower Back Pain

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Those long hours in office, with your lower back at the mercy of the chair only ends up putting extra stress on your body. Lower back pains have become a common problem worldwide. A variety of reasons might contribute to the occurrence of back pain such as bones or joints being damaged or straining of the spinal muscles.

Back problems, on certain occasions, also lead to muscle spasms, causing immense pain. The pain you experience in the lower back may vary from mild to severe. The pain as it often happens lasts for a short period of time. Chronic back pain, on the other hand, lasts for a long time, persisting beyond 12 weeks. Considering the prevalence of the problem, it is crucial that you gain some information about back pain. Here are a few factors that cause back pain:

  • Intervertebral disc regeneration: Intervertebral discs allow bending and flexion in the lower back. During what is termed as the normal process of aging, the rubbery discs lose integrity, causing back pain.
  • Twisting or lifting objects: Twisting or lifting objects might sometimes cause a sprain or strain on your back. Overstretching or tearing of ligaments causes sprain. It is better to be careful while lifting those extra weights.
  • A bad injury: Injuring tendons, ligaments and muscles in an accident may result in extreme back pain. Intervertebral discs might rupture due to the spine getting too compressed. This exerts pressure on the nerves connected to the spinal cord.
  • Watch out for those extra pounds: Putting on a lot of weight or becoming obese puts a lot of stress on the back.
  • Depression/anxiety: Any kind of anxiety or stress can cause tensions in the muscles.
  • The age factor: Back pain among people aged between 30-50 years is common. The pain becomes more common and severe with growing age as muscle elasticity and tone decrease.

Here are a few tips to deal with back pain:

  • Move your body: Sitting in the same position or posture can cause back pain. It helps to raise your body up and take a 5-10 minutes walk. Don’t overdo physical activity or increase intensity gradually. Keep it mild.
  • Sit/sleep in a comfortable position: Take special care of your sitting and sleeping position in case you are suffering from back pain. Sleeping in a wrong position might worsen your situation. Lying on your back, with your knees and hips flexed at 90 degrees helps. Use pillows to support them.
  • Temporary relief: Applying hot or cold packs on the back often helps, depending on what you find soothing. Anti-inflammatory pain medicines also help.
  • Don’t stay in bed all day: Lying on bed  for long  will not make your pain go away. Keep experimenting with normal activity  and stretching exercises.
  • Try relaxing: Relaxation techniques such as yoga, meditation can be of great help to your back. Such activities reduce stress, giving your back something less to worry about.

Be especially weary of back pain during winter because the cold weather may aggravate the pain. Take care!

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