Many people nowadays assume that back pain is related to growing old, but that is not always the case. People living with unexplained back pain, neck pain, or stiffness know it can be debilitating and frustrating. Many different conditions and underlying factors can cause back pain. A few examples are:
- Arthritis of the spine
- Injury to muscles or tendons in the back
- Slipped disc
- A congenital condition such as scoliosis.
Your spine is the row of bones down your back. A healthy-looking spine is "S" shaped when viewed from the side. It curves back at your shoulders and inward at your neck, and a little at your back. It surrounds and protects the spinal cord, which is an extension of the central nervous system (CNS) and begins at the bottom of the brain stem. The spine is a column of bones known as the Vertebral column. Think of your spinal cord as a network of nerves transmitting feelings and controlling the movement around your whole body.
Back Pain - Causes & Recommendations
It's imperative to pay attention to your posture. A sedentary lifestyle or lack of physical activity can cause more pain. Correcting your posture may feel awkward at first, but your body will adjust with a bit of practice.
Let's start with the most simple factors affecting back pain - sleeping habits! Back pain can make it hard to get a good night's sleep, but a few things may help.
- Pillow between legs: Removes tension off the lower back and hips.
- Best sleep position: On your back for a neutral spine.
- Positions to avoid: Sleeping on your stomach puts a lot of strain on your back.
Lack of movement
Studies have shown that prolonged physical inactivity can lead to muscle atrophy - where muscles waste away. Physical inactivity can increase back pain when muscles are weak and unused. Create a new daily habit by committing to move your body for 20 mins a day.
Studies have shown that overweight people are at a much greater risk of suffering from back and neck pain. Extra weight places stress on the back and spine as the spine begins to tilt and curve. Consider making long-term changes to your daily eating and exercise habits.
For gym fanatics, the possibility of waking up with a sore back may be due to poor posture or poor lifting technique. If you are lifting heavy weights, most exercises advise you to avoid lifting and rounding your back and lift using your hips and knees.
If you are going to lift something heavy from the floor, keep your back straight and make sure you squat down in front of the object while bending your knees. Hold the object close to your chest as you stand up.
Movement Is Food For Your Bones!
A golden rule that you should follow is a daily regimen of activities that includes rotation exercises. Remember to always warm up your muscles before doing any workout · Exercises that target the abdominal and back muscles help condition these muscles like a natural corset for your back. Always keep the abdominal muscles engaged.
Regular low-impact aerobic activities can increase the strength and endurance of your back and allow your muscles to function better. Just be cautious about overdoing it and straining your back! Focus on building muscle strength and working on flexibility; these are two things that will help your back and the overall functionality of your body.
The best way to treat back pain is to prevent it! Aim to take walks every hour after being seated, maybe do some little exercises or get a standing desk. Improving your posture is essential, and it may help alleviate muscle tension.
So go ahead - Fix your posture, fix your sleep and get moving!
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The statements made regarding these products have not been evaluated by the Food and Drug Administration. These products are not meant to diagnose, treat or cure any disease or medical condition. Please consult your health care professional before using any product.