Back Pain

Tips to Prevent and Manage Back Pain

There are many different causes of back pain, however the most common include:

  • Muscle or ligament strains
  • Osteoporosis
  • Osteoarthritis
  • Fibromyalgia

In most cases, back pain is not a medical emergency and will cause us little more than extreme discomfort. Most of the above conditions are also more common in older adults. However, it is also possible for adolescents to develop juvenile arthritis. This is usually accompanied by pain, swelling, tenderness and stiffness of joints.

The most common area to experience back pains is in the lower region. This can frequently be caused by muscle spasms. Although the exact causes of the spasms are unknown, it is believed that factors such as stress, strains from carrying heavy objects and stretching too much are contributing factors. Lower back pain spasms treatment can be as basic as increased rest and heated pads or ice packs. If these methods are not helpful, there is also over the counter drugs available which can reduce inflammation. Talk to your pharmacist to determine which medication is right for you.

Back Pain

How to manage lower back pain

You can relieve lower back pain by regularly performing gentle exercises. However, it is not a good idea to perform any exercises while you are experiencing pain. Instead, work the exercises into your routine once your back has healed. Stretching and strengthening your stomach, back and leg muscles will help make them less susceptible to injuries that can cause lower back pains. Some effective lower back muscle pain exercises include abdominal strengthening exercises such as:

Abdominal contraction: This can be done by lying on your back with your knees bent up and resting your hands directly below your ribs. Gently squeeze the ribs down towards your back and hold for 5 seconds.

Knee to chest stretch: Lie on your back with your knees bent up. Place both hands on one thigh directly behind the knee. Slowly bring the knee up to your chest. Hold for five seconds and then repeat.

Hip flexor stretch: Lie on your back near the edge of your bed. Hold both knees up to your chest and slowly lower one leg down. Keep your knee bent while performing this exercise. You should feel a stretch across the top of your hip and thigh.