One of the most frequent causes of medical attention seeking or job absences is back pain, regardless of age or gender. The pain may vary from person to person, whereby one may experience dull pain whereas one may experience sudden sharp pain that may or may not affect the leg and this may be sudden or there is an underlying cause. However, the pain will usually alleviate by giving your back a rest for a few weeks, but it may also last longer or keep recurring where medical attention must be sought. Luckily, there are ways that can be done to prevent and relieve most back pain episodes and prevent complications that may result in chronic or long-lasting back pain.
How to Prevent Back Pain
The back is made of bones, discs, ligaments and nerves and all of these can be the source of pain, often in combination.There are numerous ways that can be done to prevent back pain, which includes learning and applying the right posture, using the right tools, exercising regularly and obtaining a healthy nutrition intake specifically targeting the bone and back.
1. Posture
Posture is incredibly important in helping you to manage your
back pain. A poor posture is the most common cause of back pain. Many of us don’t stand, sit, walk, sleep, or even lift heavy objects correctly. Incorrect posture can lead to poor body positioning, straining muscles or ligaments, which leads to muscle spasm or tension, or even damage discs, triggering back pain and injuries. Here are some tips on how to hold a proper posture.
When you stand:
● Keep your head up and look forward
● Put your weight mostly on the balls of your feet
● Stand straight, neck aligned with the chest and shoulders upright
● Keep your feet shoulder-width apart, maintain a neutral hips and spine posture
When you sit:
● Make sure you are sitting up straight with your feet flat on the ground, avoid crossing the knees or ankles
● Position the knees to the same height of your hips
● Place the ankles in front of the knees
● Relax your shoulders, avoid slouching or leaning forward
● Computer should be at your eye level
● Avoid prolonged sitting (take regular breaks from your desk or workstation).
When you walk:
● Stand up straight and eyes looking straight ahead
● Relax your shoulders
● Roll from your heel to toe
When you lift any heavy object:
● Keep your feet shoulder-width apart to ensure a wide base of support.
● Bend your knees (not your back) and squat, if needed, rest one knee on the floor to help with stabilisation before lifting
● Keep your back straight, don’t bend or twist
● Hold the object close to your body as you stand up
● Let your legs do the work
● Squat instead of kneel to set the load down slowly
When you sleep:
● You can sleep on your side with a pillow between your knee
● The best pillows will keep your upper spine in alignment, preventing the build-up of tension and pressure points.
● Make sure the height of your pillow is the same with the size of a fist
● You can also lie flat on your back when sleeping
● Avoid sleeping on your stomach as this can place great strain on your neck
2. Tools
Though there’s no one-size-fits-all solution for dealing with pain since it varies so widely from person to person, it is crucial to equip yourself with some knowledge on choosing the right tools…
A. Now if you wake up with back pain, a supportive mattress is what you should be looking for. Being supported properly when sleeping at night is important, choosing the right mattress can help to minimise factors that can lead to back pain, as well as to improve your quality of sleep. A mattress that adjusts to your back and supports its curves may help- the mattress of choice should not be too firm or too soft:
● Sleeping on a mattress that is too firm will push your pressure points out of alignment, hence causing aches and pains.
● When your mattress is too soft, it can’t support your back in a neutral position as the heavier body parts sink deeper, this creates an unhealthy curve on your back which can lead to back pain
● Along with sleeping position, body weight is another important factor to consider when choosing your mattress.
B. You have probably heard of memory foam seat cushions…It is commonly used in those who struggle with a bad back, as it provides pressure relief from intense soreness. The ergonomic seat cushion allows you to lay flat with ideal spinal alignment and improves the natural curves of the spine, as well as providing a soft yet supportive base that moulds to the body shape of different individuals.
C. Selecting a chair and desk height that suits you
If you work at a desk, make sure your chair, desk and computer screen are set up correctly. Pick an adjustable chair to give good lower back support as well as to cater for the perfect sitting position:
● Thighs should be supported.
● Keep feet flat on the floor – otherwise use a foot rest.
● Hips and knees should be close to a 90° angle.
3. Regular exercise
Rest when the pain is severe but try not to become inactive. General physical activity every day is an essential part of managing pain. Low-impact exercises like Yoga and swimming focuses on strength, flexibility and breathing helps with posture correction and boost mental well-being.
Simple stretching exercises can help ease lower back pain, these should be included regularly in your daily routine, if you regularly experience back pain or stiffness. It’s always a great idea to seek advice from healthcare professionals and physiotherapists about activities that are safe for you. Once you get the green light (always best to discuss this with your doctor first), try one of these recommended yoga poses that can help with pain relief.
Cat cow pose – A great pose for awakening the spine.
Bridge posture – The way to strengthen your mid- to upper-back muscles.
Cobra posture – an effective back stretch, also helps loosen the lower back muscles, but take caution when performing this stretch.
4. Nutrition
Looking for some supplements and vitamins to help provide your back a little extra support? Let’s have a closer look at some supplements we can use that may help to manage and relieve back and joint pain.
❖ Vitamin D is a fat soluble vitamin responsible for strong bones and helps with calcium absorption (essential in preventing osteoporosis). It can help alleviate back pain by decreasing inflammation, vitamin D can be found in fatty fish such as salmon and mackerel, and fortified foods such as fortified breakfast cereals, breads, and milk.
❖ Calcium is an essential nutrient to build bone and muscle strength, a good source of calcium includes dairy foods such as milk, yoghurt, and cheese. Some leafy vegetables, nuts, and seeds contain calcium too, this is specifically important for those who do not include meat in their diet.
❖ Turmeric’s main active component– curcumin has anti-inflammatory properties, making it a potential treatment for aches, pain, and soreness and stiffness. By reducing the body’s natural inflammatory response, curcumin may target flare-ups and reduce painful bouts of back pain, increasing ease of movement by supporting joint mobility and flexibility.
❖ Magnesium is required to convert vitamin D into its active form in the body, which is essential in maintaining healthy bones and muscle function. Sufficient intake of magnesium may help muscle spasms and
significantly reduce back pain. Green leafy vegetables, nuts, seeds, legumes and whole grains are the main source of Magnesium, consider taking a supplemenT if you find it challenging to increase your intake through food alone.
5. Maintaining a healthy weight
Being overweight can put unnecessary and injury-causing stress on the back. Losing weight may help to relieve some strain on your back hence reducing the risk of back pain.
The health of the back has always been neglected by many, but we should never underestimate the effects of not taking care of our back, as it has crucial roles in giving your body structure and support. Here at R pharmacy, we aim to address your health concerns and find the most appropriate solution that works best for you. For more information on back pain or further advice on medicines that help alleviate back pain, speak to one of our pharmacists in any of our branches!
Content written by Tai Winnie [Diploma in Medical Laboratory Technology]
Article reviewed and edited by Jing Hui Ng, pharmacist at R Pharmacy