Back care

Do you miss those days, when you could twist, turn at will, stand, bend, stoop, squat and perform various activities without feeling any back pain? Well, you are not alone as many people are carried by the same wind of concern. Not a day goes by without someone complaining of back pain either to friends, family, colleagues or to healthcare professionals. Distressing and unpleasant as it may seem, many people have lived with it for a long time and would give up anything to be relieved of their back pain.

The back is the part of the body that is opposite the chest and abdomen. It extends from the neck, encompasses the entire length of the spine, to the top of the legs. The different structures that are found at the back include muscles, nerves, bones, ligaments, tendons, blood vessels and pain can originate from any of these structures. The back may be described as upper or lower in terms of proximity to the head. Having a good description of where and how the pain is felt goes a long way in diagnosing the likely causes and managing the pain effectively. Pain felt at the back could arise directly from the structures found at the back (locally) or may be referred (from other body structures not found at the back). The back is very useful in weight bearing as well as providing structural support for the body. It helps maintain balance, which enables the person to maintain a good posture and plays a role during movement (for example, twisting, bending or moving the trunk in various directions). In some animals, their backs have muscles well adapted to carry heavyweight materials. However, there is a limit to the weight the back can bear without pain.

Although low back pain was regarded as a condition that mostly affects the elderly, there is an increasing trend amongst the young and middle aged, which may be related to lifestyle and other factors. Some common complaints that accompany back pain include pain that radiates down the legs, pain that worsens with activity, pain that is relieved by lying down and so on. Often, strain on the muscles or ligaments of the back produce back pain. This may be a result of persistent lifting of heavy objects or other activities that put strain on the back and cause muscle spasms. 

Also discs that bulge or rupture could be a reason for the pain. Discs are found between the bones of the back (vertebrae) and act as shock absorber for the back. Poor posture and conditions like scoliosis, diabetes, overweight or obesity, cancer (primary or from metastasis), osteoporosis, osteoarthritis, trauma, pelvic inflammatory disease, renal pathologies, peptic ulcer disease and many others. Increasing age, lack/inappropriate exercise, psychological conditions, for instance depression are some risk factors for back pain.

The good news is that back pain can be prevented or relieved through healthy practices like:

• Exercise: Regular and appropriate exercises can help improve endurance of the back, thus allowing the muscles function optimally and reduce stiffness which could produce pain.

• Maintaining a healthy weight through adequate diet and physical activity.

• Avoiding cigarette smoking.

• Sitting and standing upright. Don’t slouch.

• Avoid lifting heavy weights

• Squatting to pick up objects from the floor instead of bending over.

It is important to discuss with your doctor about the symptoms and get medical advice on the best way to relieve your symptoms. It is very common practice to self-medicate which may be harmful if the pain is caused by an underlying condition that requires urgent medical attention. There are various modalities of treatment and your primary care physician or specialist will guide you through them.

Health quote of the week: 

“You are stronger than your pain” 

– Anonymous