MANAGING DIFFERENT TYPES OF BACK PAIN
muscles and joints
Joint pain can be with only one or more joints, it can be due to inflammation, injury, overuse, bursitis (inflammation or irritation of a bursa, a fluid-filled sac that acts like grease to reduce friction), and many different diseases. Most commonly, osteoarthritis affects.
Acute and chronic back pain
Regardless of the location of the back pain, back pain can be classified into acute or chronic; This is according to how long this pain lasts
Acute back pain is short-term pain, usually lasting from a few days to a few weeks. Symptoms range from sharp or stabbing pain to mild muscle pain, lack of flexibility and limited range of motion, and the inability to stand up straight.
If the problem persists for three months or more, back pain is considered chronic in this case. These pains often get progressively worse, meaning they get worse over time. Determining the cause of chronic pain is difficult and usually requires treatment from a doctor or pain therapist.
Four out of five people experience back pain at some point in their lives. There are countless causes for back pain, from carrying children frequently to spending long periods of time hunched over a laptop. When you experience back pain, the pain can cause feelings of weakness and disruption in daily life.
Upper back pain Lower back pain
Back pain may arise either from the upper part of the back (the thoracic vertebrae – the part of the back to which the ribs are attached), or from the lower part of the back. 61 Upper back pain can be felt in the upper half of the back and in the shoulders. You may also have neck pain. It may be caused by: 62, 63
Weakness of overworked ligaments and tendons, for example during a car accident or exercise
Stress and emotional tension that cause muscle tightness and contraction
Poor posture that puts more pressure on the spine and more stress on the surrounding muscles and ligaments
For upper back pain, consider taking a prescription pain reliever, such as paracetamol. You can also use oral or topical NSAIDs. 62, 63
In contrast, lower back pain occurs in the lower back. Lower back pain may occur as a result of the following: 61
Lifting very heavy loads
Intense pressure on the muscles of the lower back
Injury or direct trauma
These things may cause an arch in the lower back or pressure on the lower back. This leads to muscle pain and spasms at times. Excess weight, poor posture, and stress can all contribute to lower back pain. For lower back pain relief, try using over-the-counter pain relievers or hot compresses.
Low back pain (LBP), also called lumbar pain or lumbago, is a common musculoskeletal disorder that occurs in the back. The pain varies from mild persistent to a sudden sharp feeling. Low back pain can be classified as acute (lasting less than 6 weeks), sub-chronic (6-12 weeks) or chronic (more than 12 weeks). The condition can also be classified according to the underlying cause, in terms of whether it is mechanical, non-mechanical, or transmitted. Symptoms of low back pain improve within a few weeks of starting; In 40-90% of infected people, symptoms disappear completely by six weeks.
Whether your back pain is mild or sharp, stabbing, it can make it difficult for you to do your work. Unfortunately, many jobs, such as nursing, construction and factory jobs, can strain your back. Even routine office work can cause or exacerbate back pain. Learn what causes back pain at work and what you can do to prevent it.
Common causes of back pain at work
Many factors can contribute to back pain at work. for example:
Power. Injury may occur when applying excessive force to the back, such as when lifting or moving heavy objects.
Repetition. Repetition of certain movements, especially those that involve twisting the waist or twisting the spine, can injure the back.
Lack of activity (lethargy). Low-effort or desk jobs can contribute to back pain, especially those that involve poor posture or sitting all day in a chair with inadequate back support.
Back pain and lifestyle factors
Of course, factors such as aging, obesity, and poor physical condition can also contribute to back pain. Although you can’t control age, you can focus on maintaining a healthy weight, which will reduce stress on your back.
Start with a healthy diet. Make sure you get enough calcium and vitamin D. These nutrients can help prevent weak and thinning bones (osteoporosis). This condition results in many bone fractures that lead to back pain.
And be sure to combine aerobic exercises, such as swimming or walking, with exercises that strengthen and stretch the back and abdominal muscles. Exercises that increase your balance and strength can also reduce your risk of falls and back injuries. Think tai chi, yoga, and weight-bearing exercises that challenge your balance.
For most healthy adults, the US Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous aerobic activity, preferably spread out throughout the week, as well as strength training twice a week. the least.
If you smoke, quit smoking. Smoking reduces blood flow to the lower spine, which can contribute to intervertebral disc degeneration and slow back injury recovery. Smoking-related cough may also cause back pain.
Preventing back pain at work
You can take steps to avoid and prevent back pain and injuries at work. for example:
Pay attention to the position. When standing, balance your weight evenly on your feet. Don’t stand slouch. In order to get in good shape while sitting, choose a seat that supports the lower part of the spine. Adjust the height of the seat so that your feet rest on the floor or on the footrest, and your thighs are parallel to the floor. Take your purse or cell phone out of your back pocket when sitting to prevent putting extra pressure on your buttocks or lower back.
Lift things properly. When lifting and lifting a heavy object, move closer to it, then bend your knees and tighten your core muscles. Use your calf muscles to support your body as you transition to a standing position. Keep the object close to your body. Maintain the natural curve of your back. Do not twist your body when lifting objects. If this object is too heavy to lift safely, have someone help you lift it.
Adjust recurring tasks. use lifting devices, when available; To help you lift the load. Try switching out the more physically demanding tasks with the least demanding ones. If you’re working on a computer, make sure the monitor, keyboard, mouse, and seat are positioned correctly. If you often talk on the phone and type or write at the same time, put your phone on speakerphone or use a headset. Avoid unnecessary bending, twisting and stretching. Reduce the time you spend carrying heavy bags, purses and bags.
The needs of the body must be listened to. If you must sit for a long time, change your position often. Take a walk regularly and gently stretch your muscles to relieve tension.
Examine your work environment and address situations that may aggravate the condition of your back. Some simple steps can also help prevent back injuries and pain.