FIVE MOST COMMON CAUSES OF BACK PAIN

It’s one of life’s most debilitating and annoying medical conditions. We have all experienced it at one time or the other, in fact right now; hunched over my computer I am going through it. Needless to say, it is uncomfortable. Today’s piece is inspired by three days of unremitting lower back pain, and I brought it upon myself by disobeying one of the cardinal rules of weight lifting!

Hence, I have decided to write about the seven most common causes of lower back pain in the hope that you can read it and avoid getting laid low by it. The causes are varied and back pain can be brought on by strains (injured muscles or tendons) or sprains (damage to the tough fibrous tissue located where your vertebrae connect), domestic accidents and even how you sleep!

I implore you to read this piece and assure you that if you follow the advice (like I should have!) your lower back will remain in excellent shape and so will you!

Do have a wonderful day!

P.S: For those of you who do experience back pain and attribute it to “jedi jedi” the jury is still out on that one, I am not yet a believer but that will be a topic for another day.

YOU SPENT TOO MUCH TIME IN FRONT OF THE SCREEN:

A lot of us spend too much time sitting down in front of the computer screen both at work and at home. This unnatural sitting position places strain on our necks and shoulders and especially our lower backs. The problem is magnified at home, as we usually have our laptops, ipads etc on tables lower than eye level. This position forces us to lean forward and this places even more stain on the muscles and tendons in the lower back.

SOLUTION:

Whether in the office or at home make sure you take regular breaks from the computer or tablet screen, just stand on your feet and walk around for a few minutes every hour. This will relieve the stress on your back and help preserve it.

YOU SLEEP ON YOUR STOMACH:

When you sleep on your belly, you place pressure on your joints and muscles, especially your lower spine and this can easily lead to lower back pain.

SOLUTION:

Try to always sleep on your side, as this will keep your spine elongated and neutral. You should also make sure that your mattress is not too soft as this will cause your spine to bend placing stress on your lower back.

YOUR FOOTWEAR:

It is common knowledge that wearing high heels for a long time can cause knee and back pain, what is less well known is that putting on shoes with extremely flat soles can have a similar effect. If you love to put on palm slippers and sandals all the time then you are likely setting yourself up for back trouble.

SOLUTION:

Vary your footwear. Sometimes you can put on flat shoes others wear something with sensible heels and good soles to support your back. If you do a lot of walking, it will be great for you to invest in shoes with cushioned soles or a nice pair of trainers.

YOU LIFT HEAVY OBJECTS THE WRONG WAY:

For most people lifting heavy objects is just a matter of bending forward at the waist and picking it up. Unfortunately this is a wrong and harmful lifting technique, it may seem like the easiest and most logical way, but unfortunately this has a harmful effect. It strains the vertebrae, tendons and muscles in the lower back, and can cause terrible back aches as I can currently testify to.

SOLUTION:

When attempting to lift a heavy object, always lift with your legs and not your back. With this technique, you squat keep your back straight and grasp the object e.g. a box from the bottom and rise with it. This will put the stress on your thigh muscles which are much more powerful than your lower back.

STRESS:

Yes stress. When you are in an emotionally stressed situation,  for example, a rough day at work or having difficulties with your spouse. It triggers a response from your body releasing the stress hormone cortisol and one of the side effects of this is muscles spasms and muscle tension, especially in your shoulders and lower back. If you already have a back ache, stress will invariably make it worse!

SOLUTION:

Learn to relax and not take things to heart, you can take up exercise, yoga or just find a person to talk to, this can help you release some of the pressure and anxiety causing you stress.