May 19, 2021

After many hours of sitting at the office without breaks, you may feel tension and back pain. These are quite common among adults and can occur at any age. The good part is that you can find solutions to improve and prevent them, so that you feel fit every day. We will show you 10 quick home remedies for back pain.

Often, back pain is not serious and is simply caused by incorrect posture every day, when we sit at the office, when we do sports or other activities.

Often, back pain is caused by exertion, overload or injury, which results in muscle spasms, muscle and ligament strains or even fractures.
Many people who suffer from back pain often ask themselves “How to get rid of back pain?”.

 

CONTENT:

1. Take a warm bath
2. Exercise to get muscles moving
3. Use ice for your home remedies
4. Switch shoes
5. Include in your diet sources of calcium and vitamin D
6. Pick up and transport the objects carefully
7. Massage
8. Use relaxation techniques
9. Stay moving
10. Keep a positive attitude

 

1. Take a warm bath

The heat helps increase muscle elasticity, so take a hot bath for 20 minutes. If you add a little sea salt to the water, it will reduce inflammation and relieve back pain and give you a pleasant state of relaxation.
It is one of the most pleasant remedies for back pain – all you have to do is sit in the bathtub, relaxed, for 30 minutes.

2. Exercise to get muscles moving

Physical activity done correctly and consistently helps you prevent many ailments. To prevent the risk of back pain, two types of training are recommended:

• Core Training – Strengthening the muscles around the abdomen and back through various exercises.
• Flexibility – Improved flexibility, especially of the back and upper legs.

The following exercises can be performed in 2 ways. You can combine them in a circuit, or you can do them one by one, depending on the time you have. If you opt for the first option, please warm up your body 2 minutes before.

A. Climbing stairs

Assuming you have access to a ladder at work or at home, here’s an easy way to do a little cardio workout. Go up and down 2 floors.

B. Semi-knee bends

Standing in a chair, get up and sit back. Try to do 3 sets of 10 repetitions each. Pay close attention to breathing! Exhale after you get up, exhale when you sit down.

C. Sitting abdomen

While sitting on the bench, place your hands at your hips and tense your abdomen for 15 seconds, then relax for 5 seconds. If you feel it is too light, increase the maintenance time. (Recommended time for this exercise: 3 minutes)

D. Stretches for the lumbar area

Low back pain is very common in people who stay in the office for a long time. To prevent this, it is recommended to perform a light stretching exercise: Stand on a chair, extend your arms up to the ceiling, then bend your torso forward until you touch the ground with your palms (10 repetitions).

 

3. Use ice for your home remedies

Ice helps reduce inflammation and eliminate discomfort, because the nerves no longer send painful signals to the brain. Put ice in a towel and hold it on the painful area for 20-30 minutes. Also, it’s a relaxing remedy that you can use whenever you want.

4. Switch shoes

Ladies choose high heels because they are elegant, but worn frequently can cause back pain. For daily activities, choose shoes with low heels and comfortable soles.

 

5. Include in your diet sources of calcium and vitamin D

Foods like yogurt, cheese, milk, fatty fish, egg yolks, are a good source of calcium and vitamin D. They are essential for the health of the bones and spine. As a bonus, a balanced diet helps you control your body weight. Obesity is a major risk factor for back pain because the spine and muscles have to support (too) many pounds. Also, this is a good remedies that keeps you health and strong.

 

6. Pick up and transport the objects carefully

When lifting heavy objects from the bottom, rely more on your feet instead of your back. Keep your back straight as much as possible, keep your knees bent and your legs slightly apart, in front of each other, to keep your balance. After you grab the object, to get up, straighten your legs, changing your back position as little as possible, so as not to put pressure on that area.

 

7. Massages are a good remedies for Back Pain

Massaging a tense muscle is one of the most effective remedies to relieve pain. One study confirmed that massage, combined with other methods of treatment, can reduce back pain, improve posture, but can also reduce the need to use anti-inflammatory medication. To increase the effect of the massage, you can use an ointment with anti-inflammatory effect.

8. Use relaxation techniques 

Many studies in the field have shown that meditation, breathing techniques, tai chi and yoga are not only good for the mind but also for the body. Specifically, they can relieve back pain and reduce the frequency with which episodes of back pain occur.

 

9. Stay moving

Avoid sitting in one position (eg sitting in front of a computer, watching TV, or lying in bed) for more than 20-30 minutes in a row. The sooner you can move normally, the sooner the back pain will go away.

 

10. Keep a positive attitude

If your back pain makes you feel frustrated or irritated, try not to let it control you. Practicing simple relaxation and breathing techniques are a good remedies that can help you get over your back pain.

Consult your doctor if your back pain does not subside over time or if you have any other worrying symptoms (eg fever, difficulty urinating, weakness, numbness or stinging of the feet).

A risk factor is something that increases the chances of having back pain. Having more risk factors means that you have a higher chance of having this type of pain. A unique problem for many reasons, low back pain can be treated in so many ways and by so many specialists.

Based on several studies published by the National Institutes of Health, we can say that 80% of adults are more likely to suffer from back pain throughout life. Most people resort to medications, massage devices or all kinds of treatments to get rid of back pain. It is very important to know the factors that can put us in the situation of suffering from these back pain.

CONTENT:

1. Age
2. Smoking
3. Pregnancy
4. Job-related risks
5. Sedentary lifestyle
6. Obesity
7. Mental illness
8. Education
9. Incorrect and sudden back movements
10. Genetics

 

In the following we will present the most important and common risk factors for back pain:

 

1. Age

Older people are more at risk. Most patients experience lower back pain as they age. With age, osteoporosis can develop, and if it’s left untreated can lead to fractures. Also, chances of development spinal stenosis increases with age due to lost of cushioning and reduced muscle elasticity in the vertebrae.

While older adults may have pain related to any of the conditions that affect younger adults, people over the age of 60 are more susceptible to pain related to degeneration of the spine. Two of the most common causes of low back pain in older adults include osteoarthritis and spinal stenosis.

Joint osteoarthritis, also called degenerative arthritis or osteoarthritis of the spine, is a degenerative condition that develops over time. The pain is caused by damage to the cartilage between the articular facets of the spine. At first, the symptoms may be intermittent, but later they may develop into more stable pain in the lower back and eventually cause sciatica, in addition to low back pain.

As a general rule, the possibility of a compression fracture after any sudden onset of back pain should be considered in adults over 50 years of age, especially in postmenopausal women with osteoporosis, and in men or women after administration of long-term corticosteroid. In a person with osteoporosis, even a small amount of force applied to the spine, such as sneezing, can cause a compression fracture.

2. Smoking

People who smoke are more prone to moderate pain than those who do not smoke. Studies have found that people who smoke are more prone to lumbar spondylosis. Scientists are still researching the link between smoking and low back pain to find out more.

 

3. Pregnancy

The woman’s back is heavily stressed because she carries extra weight during the 9 months of pregnancy. During the pregnancy, the increased weight that the women needs to carry, can cause lower back injuries. The back pain doesn’t dissapears after childbirth.

As the uterus expands, it changes its center of gravity and also stretches (and weakens) the abdominal muscles, affects your posture and puts pressure on your back. It can also cause back pain if you press on a nerve. In addition, the extra weight carried means more work for the muscles and increased stress on the joints, which is why the back may feel more pain at the end of the day.

At the same time, hormonal changes during pregnancy weaken the joints and relax the ligaments that attach the pelvic bones to the spine. This can make you feel less stable and experience pain when you walk, sit, sit for a long time, get up from your chair or get out of the tub, lie down in bed or try to lift something.

More than two-thirds of pregnant women have back pain, especially posterior pelvic pain and middle pain. You may have back pain at the beginning of the pregnancy, but it usually occurs during the second half of the pregnancy and may get worse as the pregnancy progresses. After birth, the pain usually goes away in a few months, although it may persist.

Posterior pelvic pain is felt in the back of the pelvis. It is the most common type of lower back pain during pregnancy, although some women also have middle back pain. You may feel posterior pelvic pain as deep pain on one or both sides of the buttocks or on the back of the thigh. It can be triggered by walking, climbing stairs, entering and exiting the bathtub, twisting and lifting.

Lumbar pain occurs in the area of ​​the lumbar vertebrae in the lower back, higher on the body than the posterior pelvic pain. It can be felt around the spine, approximately at the waist. You may also have radiating pain in your legs. Sitting or standing for long periods of time aggravates the pain, making it more intense at the end of the day.

 

4. Job-related risks

Having a job or other activity that requires long periods of sitting, heavy lifting, bending or twisting, repetitive movements or constant vibrations, such as using a hammer or a certain type of heavy equipment. Any incorrect posture of the spine, maintained for longer, will increase the risk of low back pain. Among the moments when we adopt an incorrect posture are those when we sit at the computer or when we suddenly get out of bed.

 

5. Sedentary lifestyle

It increases the risk of pain in the lumbar area, as well as their severity. When weak, the abdominal muscles create a lack of support for the spine.

 

6. Obesity

People at risk are those with overweight and obesity. Extra pounds exert pressure not only on the lumbar area but also on the joints. Overweight / obesity increases the risk of developing low back pain.

Obesity is defined by medical experts as a disease. Overweight (or obesity) is a serious disorder that affects adults and children. Most people know that obesity contributes to the development of coronary heart disease, diabetes, high blood pressure and colon cancer.

Obesity can contribute significantly to the symptoms associated with osteoporosis, osteoarthritis, rheumatoid arthritis, degenerative disc disease, spinal stenosis and spondylolisthesis.

The spine is designed to carry body weight and distribute the loads encountered during rest and activity. When we are obese, the spine is forced to assimilate the load, which can lead to structural compromises and damage (eg, injuries, sciatica). One region of the spine that is most vulnerable to the effects of obesity is the lumbar spine. Obesity can aggravate an existing problem in the back and can contribute to the recurrence of this condition.

 

7. Mental illness

Scientists claim that stress and other emotional factors can create lumbar pain, usually chronic in nature. Stress and other emotional factors play a major role in low back pain, especially in chronic back pain. Many people unconsciously tighten their back muscles when they are under stress.

 

8. Education

Several studies (Dionne, et al., 2001) have reported that individuals with lower levels of education experience more frequent and longer episodes of debilitating back pain. This connection can find explanation in the nature of work undertaken by less educated individuals, as well as in various other circumstances, including access to health care, smoking and alcohol consumption, unhealthy diet, poor mental health, elevated stress levels, and other factors.

 

9. Incorrect and sudden back movements

Understanding how movement influences your spine can help you communicate better with your doctor. The better the communication, the faster you will find a treatment that works.

When twisting, the large spinal muscles undergo a slight stretch. The most common reason why movement causes back or neck pain has nothing to do with the bones in the spine. Instead, it is related to the muscles and ligaments that surround the spine.

When you twist your lower back, such as during a golf move or while bending over to unload your shopping bags, you risk exaggerating or breaking any of the large muscles or supporting ligaments around your spine. In response to this damage, the surrounding area will usually become inflamed. This inflammation can lead to a back spasm that will cause middle pain.

The lumbar spine (lower back) is in constant motion and also carries the entire weight of the torso.  The movement of the lumbar spine is distributed among five segments of vertebral movement. Each of these segments consists of two joints covered with cartilage and a spinal disc.
The lower discs (L4-L5 and L5-S1) withstand the highest pressure and are therefore most likely to become herniated. A hernia can lead to sciatica pain that radiates to the leg.

Repeated movements, especially for athletes, can lead to vertebral osteoarthritis – or to the mechanical destruction of cartilage between the articulated facets aligned in the back of the spine.

When this happens, the facets of the joints become inflamed, and the progressive degeneration of the joints creates more pain by rubbing. As the back pain progresses, the movement and flexibility of the spine decrease.

Typical symptoms include:

• More stiffness and pain in the lower spine, in the morning and later in the day.
• More stiffness and pain in the sacroiliac joint in the morning and later in the day.
• Decreased pain during the day, as normal movements shake the lubricating fluid of the joints.
• Low back pain, which radiates to the pelvis, buttocks or thighs.

10. Genetics

Inheritance can occur for low back pain caused by disc disease, just like eye color in genetics. People with a close family member such as a parent, a sibling or a child with low back pain are four times more likely to have back pain.

Genes can pass on various types of causal conditions, including physical and psychosomatic expressions:

• Osteoarthritis
• Osteoporosis
• Osteomalacia
• Spondylosis
• Degenerative disc disease
• Scoliosis
• Back pain caused by obesity
• Back pain caused by psychological factors

A common condition among adults, back pain affects the quality of life and work performance, being one of the leading causes of disability in the world. It is found in all countries in similar proportions and is a common reason why people go to the doctor. For many people, back pain is benign and self-limiting, but if it does not improve after a period of about six weeks and persists for more than 12 weeks, it can turn into chronic back pain. Rarely associated with a serious illness, back pain is often accompanied by other symptoms, depending on the condition that causes it.

The pain can affect any region of the back, from the cervical area, at the base of the skull, to the lower back (lumbar) and the sacral area, near the coccyx. Back pain is one of the most common reasons why people go to the doctor or take days off. Statistically, all people face, sooner or later, back pain. These pains are not a condition, but a symptom that can occur singly or with other manifestations of a disease.

CONTENT:

1. Types
2. Causes
3. Treatments

 

Types of Back Pain:    

In general, back pain is classified according to the duration and the area it manifests. Thus, depending on the duration, we have three categories of back pain:

• Acute pain: it is recently installed and can last up to twelve weeks. The most common form of back pain is acute pain. It can last up to six weeks and can be caused by an incorrect position in the chair or during sleep, or it can have other temporary causes, which, once adjusted, leading to pain reduction.
• Subacute pain: is the second part of acute pain, six to twelve weeks after the onset of symptoms.
• Chronic pain: By comparison, chronic pain lasts more than 3-6 months. It can occur as a result of an undetermined cause, an intervention in the back area, or other conditions, such as fibromyalgia.

Depending on the location, the pain can be in the cervical area (at the level of the neck), thoracic (middle area of ​​the back), the lumbar area (lower part of the spine), or in the coccyx (the last segment of the spine).

Cervical pain is mainly caused by muscle problems, some sprains of the tendons or ligaments. It can be calmed by non-invasive treatments, such as medication or physical therapy. If the sore throat persists, it may require medical attention through complex treatment. Cervical back pain may be the first indication for conditions such as cervical degenerative disk, cervical herniated disk, cervical stenosis, or cervical arthritis.
People who have neck pain are less numerous than those who suffer from pain in the chest or lower spine.

Cervical pain can be of three types:

• Axial neck pain – has a musculoskeletal character and can affect the neck or soft tissues;
• Radiculopathy cervical pain – this consists of neck and arm pain due to compression of the nerve root. It is manifested by arm pain, physical weakness, and numbness;
• Myelopathic cervical pain – indicates the existence of pressure on the spinal cord and also occurs due to nerve compression. Symptoms may include sore throat, weakness in the arms or legs, gait problems, and numbness.

Depending on how the pain spreads – The way the pain evolves and its area of ​​propagation is important for establishing the correct diagnosis. Depending on the mode of spread, back pain can be axial, referred, or radicular.

• Axial pain, also called mechanical pain, axial back pain, is restricted to only one point or region. It can be deaf or sharp, transient, constant, or pulsating. Muscle spasms, joint problems, or intervertebral disks are the main causes of axial back pain.
• The referred pain, this form of pain occurs as a result of suffering in a certain area, but which manifests itself at a distance. It is an excruciating pain, with variable intensity. An example is lumbar pain, in which degenerative disk disease is the cause of pain in the hips and back of the thighs.
• Root pain, occurs along a nerve and can cause compression or inflammation of its roots. In the case of the lower half of the back, radicular pain can be felt in the lower leg (sciatica). It can be caused by a herniated disk, spinal stenosis, or arthritis.

Causes of Back Pain

Back pain can have a variety of causes, from incorrect body postures and muscle strains to internal organs. A very small percentage of back pain is attributed to the side effects of serious conditions or infections (cancer, vertebral osteomyelitis). Some back pain spreads to other areas of the body, and others are spread from other parts of the body.

A. Back pain in the cervical area:

• Dislocations and sprains due to overload
• Incorrect posture when sitting on a chair or at night
• Strong blows to the neck
• Rheumatoid arthritis
• Disk herniation
• Osteoporosis
• Rheumatoid arthritis
• Spinal stenosis
• fibromyalgia
• Migraine
  Neck pain can also have very serious, life-threatening causes, such as meningitis, heart attack, multiple myeloma (a cancer of the bone marrow plasma cells), or spinal tumors.

 

B. Back pain in the chest area:

• Artitra
• Inflammation
• Muscle stretches
• Lung disorders
• Compression fracture of the spine
• Kidney disease
• Osteoporosis
• Obesity
• Incorrect posture while sitting or exercising
• Scoliosis
  Usually, pain in the middle of the back does not have serious causes, but in some rare cases, it can be a symptom of cancer.

 

C. Back pain in the lower back:

• Muscle stretches
• Lumbar disk herniation
• Kidney stones
• Degenerative disease of the intervertebral disk (changes in the intervertebral disks with age)
• Lumbar spondylosis
• Lumbar osteoarthritis
• Lumbar stenosis
  D. Back pain in the coccyx area:
• Injuries
• Degenerative changes that occur with age
• Menopause
• Ankylosing

 

Treatment of Back Pain

The treatment of back pain depends on the cause of this symptom. Forms of treatment range from rest and the application of ice, for mild cases, to the administration of drugs, physical therapy, manual therapy, or even surgery.

A. Treatment for mild pain

Applying ice packs or heat can help reduce pain and inflammation and improve mobility in cases of acute back pain. Then, light and moderate activity and limitation of time spent in bed are indicated.
People with back pain should start a stretching exercise program and return to normal activities. However, avoid those movements that aggravate the pain.

B. Pharmaceutical treatment

Depending on the type of pain, your doctor may recommend:
Over-the-counter painkillers – such as paracetamol, ibuprofen or naproxen. These should only be taken on the advice of a doctor;
Muscle relaxants – help reduce mild to moderate pain. These have side effects such as dizziness and drowsiness;
Pain reduction creams
Opioids – these are indicated only under the strict supervision of a doctor and are especially recommended in severe pain. Generally, prescriptions are offered for a maximum of one week. This type of medication can have side effects, such as constipation, drowsiness, and decreased reaction time.

C. Physical Therapy

A well-developed physical therapy program will pay attention to the spine, and as the pain improves, the physiotherapist will also introduce flexibility and strength exercises for the abdominal, pelvic and back muscles.
The goal of physical therapy sessions is to facilitate pain-free movement. Recovery varies from person to person and depends on the severity of the symptoms, the degree of mobility, and the age of the person. Physical therapy is recommended for all forms of back pain and is also a very effective tool used in prophylaxis, in preparing the body and training the supporting muscles.

D. Physiotherapy

Physiotherapy procedures are recommended from the first day after back pain. Heat applications (heat therapy), and cold applications (cryotherapy or cryotherapy) are used successfully to vascularize the affected area and other procedures such as teak, ultrasound, and laser. in order to reduce local inflammation and to stimulate the regeneration of affected cells.
The physiotherapist will provide valuable advice for maintaining a correct posture, learning muscle relaxation techniques, encouraging stretching, and strengthening the back muscles. Also, through physiotherapy, you will know how to perform specific movements to prevent the recurrence of back pain, without giving up your favorite activities.
By strengthening the muscles that support the spine, pressure in the spinal disks and joints is eliminated. The abdominal muscles, in turn, help support the spine and align the hip correctly.

E. Manual therapy

Manual therapy is another form of treatment to relieve back pain. Bits of exercise help reduce muscle tension, stimulate tissue circulation and oxygenation, and improves the range of motion in the problem area. Moreover, manual therapy reduces stress, anxiety, and pain.
The pressure applied by the therapist reduces muscle spasms. However, if the muscles do not respond to pressure, it means that there is inflammation. This may require drug treatment, which is why it is advisable to consult a doctor.

F. Other forms of treatment

If medications do not work or if the pain is deep, your doctor may recommend invasive forms of treatment, such as:
Cortisone injections – Your doctor will inject cortisone into your spinal cord to help reduce pain. The injection reduces inflammation at the root of the nerves, but pain relief lasts no more than two months;
Radiofrequency therapy – consists of inserting a small needle into the skin so that the tip is as close as possible to the site of pain. Subsequently, this needle transmits radio waves to the affected nerves, preventing the pain signal from reaching the brain;
Implantation of a device for nerve stimulation – consists in inserting a small device under the skin. It transmits electrical impulses to the nerves to block the pain signal;
Surgery – is indicated in chronic back pain, associated with leg pain or progressive muscle weakness. Such procedures are especially recommended for people with a herniated disk or spinal stenosis.