Back pain

The main symptom is an ache or pain anywhere in the back. Pain may be described as a shooting, burning, or stabbing sensation. In addition, the pain may sometimes radiate down to the buttocks and legs or worsen with bending, twisting, lifting, standing, or walking. It may also occur along with other symptoms such as:

• Back inflammation
• Fever
• Warm area on the back
• Swelling on the back
• Loss of control
• Numbness and tingling sensation
• Chills
• Weakness
• Increased sensitivity towards pain
• Difficulty in walking without support
• Bowel or bladder changes
• Nerve pain
• Muscle spasm
• Unexplained weight loss
• Pain awakening the patient from sleep

Have you ever thought that poor posture can cause tension headaches and pain in the back of your head? Try these six easy tips to get relief from back pain.

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The human back comprises many parts, including muscles, ligaments, tendons, discs, and bones, all of which work together to support the body and allow it to move. Discs are cartilage-like pads that support the spine fragments. Issues with any of these components can cause back pain.

1. Strain

Excessive strain or trauma can cause damage to the back, such as improperly lifting something or lifting something too heavy. Other causes that can strain the back include:

• Poor posture
• Excessive exercise
• Prolonged sitting and lying down
• Sleeping in an uncomfortable position
• Obesity
• Pregnancy
• Muscle or ligament strain
• Muscle spasm
• Muscle tension
• Damaged discs
• Falls or fractures

2. Structural Problems

A variety of structural issues can also cause back pain. They include:

• Ruptured discs: Each vertebra is cushioned by discs. If the disc ruptures, there will be increased pressure on a nerve, resulting in back pain.
• Bulging discs: A bulging disc can put more pressure on a nerve, causing back pain.
• Sciatica: A sharp and shooting pain usually caused by a bone spur or herniated disc pressing on the nerve, radiating through the buttock and down the back of the leg along the sciatic nerve.
• Arthritis: It can cause pain in the lower back, joints of the hips, and other areas.
• Scoliosis: A condition in which the spine curves to the side, resulting in back pain.
• Osteoporosis: Brittle and porous bones, including those of the vertebrae of the spine, can cause compression fractures resulting in back pain.

3. Inflammation

Inflammation can cause localized back pain in the axial spine (lower back) and sacroiliac joints (where the lower spine and pelvis connect). It is usually chronic in nature. Conditions that can cause this include:

• Ankylosing spondylitis: An inflammatory disease that can cause some of the bones in the spine (vertebrae) to fuse over time.
• Sacroiliitis: Inflammation of one or both of the sacroiliac joints, causing pain in the lower back or buttocks that can extend down one or both legs.
• Tuberculous spondylitis: Also known as Pott disease, a rare disease associated with the gradual onset of progressive back pain.

4. Tumors

Patients may experience intense back pain in malignancies (cancer) that have metastasized (spread) to the spine, such as:

• Lung cancer
• Stomach cancer
• Breast cancer
• Prostate cancer

Certain tumors in the spinal cord include:

• Multiple myeloma (cancer of white blood cells)
• Neuromas (tumor in the nerves)
• Angiomas (tumor in the blood vessels)

5. Degeneration

This is usually seen in construction or heavy load workers as they age. Degeneration of the lumbar spine and surrounding tissues can lead to:

• Spondylosis deformans: Characterized by the presence of bony spurs or osteophytes along the edges of the bones of the spine.
• Lumbar intervertebral disc degeneration: Marked by the breakdown of one or more of the discs that separate the bones of the spine.
• Lumbar non-spondylolysis spondylolisthesis: Occurs when one vertebra slips out of place onto the vertebra below it.
• Ankylosing spinal hyperostosis: Fusion of the vertebral column resulting from the formation of bone tissues in the ligaments without significant disc disease or joint involvement.
• Lumbar spinal stenosis: Narrowing of the spinal canal in the lower part of the back.

6. Infections

Some infections can also lead to back pain. These include:

• Infection of the spine and discs
• Epidural abscesses (the fluid-filled cavity between the bones of the spine)
• Muscular/soft tissue abscesses

7. Pregnancy

Studies have shown that the majority of women experience back pain, which affects their daily activities, quality of life, and ability to work. This is due to weight gain during pregnancy, an increase in the size of the stomach, and the consequent shifting of the body's center of gravity that increases strain, especially on the lower back.

8. Other Causes

In addition to diseases that arise in the structures of the back, pain can be referred to the back due to disorders involving the organs such as:

• Liver
• Gallbladder
• Pancreas
• Uterus
• Ovaries
• Urinary bladder

A variety of factors can put you at risk for back pain. The following risk factors can increase your chances of suffering from back pain:

1. Age: Individuals ≥35 years have a significantly higher risk compared to those under 35 years.
2. Gender: Women are more prone to developing back pain than men.
3. Genetics: Research indicates that genetic factors play a significant role in chronic and disabling lower back pain.
4. Lifestyle factors: The following lifestyle factors are associated with back pain:
   • Lack of exercise leading to overweight/obesity
   • Smoking
   • Poor sleep quality
   • Awkward posture
   • Excessive alcohol consumption
   • Physical activities involving lifting heavy objects
   • Excessive strenuous exercises
5. Comorbidities: Chronic conditions such as asthma, headaches, diabetes, and mental health issues can increase the likelihood of developing pain, particularly in the lower back area.
6. Related symptoms: Previous episodes of pain, high initial pain intensity, and recurrent radiating pain can elevate the risk of chronic back pain.
7. Psychological factors: Psychological factors that contribute to back pain include:
   • Depression
   • Anxiety
   • Catastrophizing (perceiving situations as worse than they are)
   • Low self-esteem
   • Fear avoidance
8. Occupation: The prevalence of musculoskeletal disorders is higher among:
   • Coal miners
   • Truck drivers
   • Goldsmiths
   • Manual laborers
   • Farmers
   • Nurses
   • Office workers
   These factors affecting the intensity and duration of back pain depend on:
   • Workload
   • Number of hours worked
   • Tenure of work
   • Weightlifting
   • Bending
   • Twisting
   • Sitting for long hours
9. Socioeconomic status: Low socioeconomic status, characterized by low income and education, is related to chronic back pain due to lower health literacy and lack of healthcare facilities. Long working hours can also contribute to back pain. Individuals who spend most of their day at work, particularly in desk jobs using laptops and smartphones, tend to sit for extended periods, which can lead to chronic back pain.

Back pain is usually diagnosed after asking the individual about their symptoms and by:

1. Physical examination: The doctor examines the back to check if the patient can walk, sit, stand, and lift their legs. The intensity of the pain is rated on a scale of one to ten. The doctor may further advise one or more of the following tests to diagnose the condition.
2. Imaging tests:
   • X-rays: Used to evaluate any fractured bones or arthritis.
   • CT scan: Used to detect any issues with the bones, muscles, tissue, nerves, ligaments, and blood vessels of the back.
   • MRI: Used to identify any structural abnormalities.
   • Electromyography: This test can confirm nerve compression caused by herniated disks or narrowing of the spinal canal.
3. Blood tests: The following tests are done if an infection is suspected to be causing back pain:
   • Complete blood count
   • Urinalysis
   • Erythrocyte sedimentation (ESR)

It is important to keep the back muscles strong to avoid any back pain. The following lifestyle changes can help you do the same:

• Exercise regularly: Physical activity, such as back strengthening exercises, can help reduce inflammation and muscle tension. Yoga also helps to improve strength, balance, flexibility, and proper posture.
• Maintain a healthy weight: A healthy weight can help to prevent or control back pain.
• Quit smoking: Smokers are more prone to back pain because smoking reduces nutrient-rich blood flow to the spinal discs. Hence, quitting smoking is always a great option.
• Avoid heavy lifting: If you can't avoid it, keep your back straight while lifting. Allow your legs to do the work. Only bend at the knees and maintain a close grip on the weight.
• Correct postures: This can be done by following these simple tips:
  • While sleeping: Sleep on one side with the knees pulled up slightly towards the chest.
  • While standing: Stand with the heels against a wall; the calves, buttocks, shoulders, and back of the head should all touch the wall. If the posture changes when you take a step forward, it is time to correct it.
  • While sitting on a chair: Keep the back straight or support the low back. One can also place the legs on a stool so that the knees are slightly higher than the hips.
  • While using a laptop: Place the laptop on the desk while using it. Do not lean forward, as bending forward puts pressure on the vertebrae in the neck, which can cause headaches and pain in the back and neck.
  • While typing on a phone: Do not type on the phone for more than a few minutes at a time. Bending the head and curving the spine puts strain on the neck and back.
• Take a break: Every 10 minutes, take a 20-second break. Stand for at least 2 minutes and stretch. This helps relax tight and stiff joints and increases blood flow.
• Wear comfortable footwear: High heels can cause back pain by shifting the center of gravity. It is advised to avoid them and wear comfortable footwear.
• Eat a well-balanced diet: Ensure you get enough calcium in your diet, as it is essential for bone health. A healthy diet also aids in weight management.
• Focus on the core: Strong core muscles can reduce the likelihood of back injury.
• Note: Change your shoes. Muscle strains in the back, legs, and neck can be caused by ill-fitting shoes.

To shop for comfortable ortho shoes and other healthcare devices, explore here.

Back pain usually improves after a month of home treatment. It is a complex ailment that affects everyone differently. While many people's discomfort lasts for months, only a few experience chronic, severe pain. In such cases, various types of treatment can provide relief, including:

• Heat and Cold Treatments: These treatments are recommended to relieve aching pain by applying a hot compress or an ice pack to the sore spot. Use a cold pack for the first 24 to 48 hours after an injury to stimulate blood flow and healing, then switch to heat therapy. Packs should not be worn for longer than 20 minutes at a time.
• Medications: Pain relievers sold over the counter (OTC) and various non-steroidal anti-inflammatory drugs may help provide relief, including:
  • Ibuprofen
  • Codeine
  • Hydrocodone
  Order medicines from the comfort of your home and get them delivered to your doorstep.
• Topical Pain Medications/Creams: These come in the form of gels, gel patches, sprays, or foams that can be applied directly to the affected area of your back. They include:
  • Topical Diclofenac: This is a topical NSAID used to treat arthritis symptoms such as pain, swelling, inflammation, and stiffness.
  • Trolamine Salicylate: This topical pain reliever cream is frequently prescribed for arthritis pain. It has a chemical structure similar to aspirin and has a mild anti-inflammatory effect.
• Cortisone Injections: If previous treatments don't work and the pain radiates down the leg, the doctor may inject cortisone, a powerful anti-inflammatory steroid, along with a numbing agent into the region around the spinal cord (epidural space). Although a cortisone injection can help reduce inflammation around the nerve roots, the pain alleviation is usually temporary.
• Transcutaneous Electric Nerve Stimulation (TENS): A TENS machine is a small, battery-operated device that has leads connected to sticky pads called electrodes. It sends electrical impulses to specific nerves, blocking pain signals.
• Surgery: Surgery may be beneficial in cases of unrelenting pain with radiating leg pain or developing muscle weakness due to nerve compression. These procedures are usually reserved for pain that hasn't responded to prior treatments and is caused by structural issues such as spinal stenosis or a ruptured disc.

Know more tips on how to manage back pain.

There are numerous home remedies and traditional back pain relief treatments that can help keep your back in good shape. Always consult your doctor before taking any new medication.

1. Heat/Ice Therapy

In the acute phase of back pain, ice packs may relieve discomfort and help reduce inflammation. Please keep in mind not to apply ice directly to the skin. Wrap it in a thin towel or gauze. Warm compresses may also be used to relieve pain after the inflammation has subsided. Hence, it is advised to use alternate heat and cold therapy.

2. Exercise

Exercise can reduce the intensity of pain in chronic back pain. Along with this, it has multiple benefits:

• Increases back flexibility
• Increases back strength
• Improves cardiovascular endurance
• Keeps the mind calm and can help in managing pain

Walking is one of the easiest forms of exercise. Know more about the health benefits of walking for 30 minutes daily.

3. Use Oils and Creams

For pain relief, menthol-containing pain relief creams provide a cooling effect that temporarily relieves back pain.

4. Get Enough Rest

Not getting enough rest and sleep may result in back pain. If you sleep on one side, you should put an extra pillow between your knees for additional support.

5. Reduce Stress

Muscle tension and pain can be brought on by stress. Stress-relief techniques such as meditation, deep breathing, and yoga can be beneficial.

6. Get Proper Support While Working and Sleeping

Poor posture can often lead to a stiff and tense back, resulting in back pain. Try these tips instead:

• Sit up straight while using your laptop
• Use cushioned chairs
• Have a comfortable desk and chair while working
• Sleep on your back, with a pillow or rolled towel under your knees

Maintain Healthy Body Weight

Excess weight especially affects the pelvis, back, and knees. Losing weight reduces the strain on the lower back muscles.

Quick Do’s and Don’ts for a Healthy Back

Do’s

• Straighten your back while sitting or standing
• Lift correctly
• Exercise regularly
• Quit smoking
• Keep moving
• Maintain a healthy diet
• Stay hydrated

Don’ts

• Do not sleep on your stomach
• Do not sit for too long
• Do not skip your exercise
• Do not overload your back
• Do not wear high heels
• Don’t slouch

Learn home remedies that can help you with your back pain.

Chronic back pain can cause a variety of health issues which can be divided into the following:

Physical Complications

• Reduction in activity: Severe back pain is the leading reason for people missing work. Chronic back pain makes it difficult to sit, stand, or bend for long periods.
• Weight gain: Chronic pain prevents individuals from exercising regularly, which is essential for maintaining a healthy lifestyle. Weight gain is likely when movement is restricted due to back pain.
• Loss of bone density: This condition results from an increase in weight and a decrease in muscle mass. Over time, it can affect overall posture.
• Muscle tissue loss: This occurs when movement is limited due to increased pain, leading to reduced activity, weight gain, and decreased muscle mass.
• Insomnia/inability to sleep: Severe pain disrupts sleep patterns, resulting in insomnia. Insufficient sleep can lead to mood disturbances, making it difficult to manage daily events.
• Deformity: Back pain can lead to a condition known as swayback, where the back curves inward instead of outward.
• Bladder and bowel problems: Chronic back pain can affect the sacral nerves in the lower back, influencing proper excretion of urine and stool.

Psychological Complications

Back pain can lead to psychological complications that can be assessed by:

• Decreased productivity
• Increased absenteeism at work
• Increased irritability and agitation
• Difficulty concentrating

1. Ayurveda
   Ayurveda recommends the use of herbs like Guggul, Nirgundi, Shallaki, and Ginger to treat back pain. The nature of the disease determines the type, duration, and course of ayurvedic treatment.
2. Yoga
   Yoga is an excellent way to stretch your back, improving the health of your muscles and joints, enhancing the distribution of healing nutrients through blood circulation, and increasing spinal flexibility. Some simple yoga postures that can help relieve back pain include:
   • Child’s pose
   • Bridge pose
   • Upward facing dog
   • Touching the toes
   • Cobra pose
   • Cat-Cow pose
   Read more about 5 simple yoga asanas to help you with back pain. Click Now
3. Acupuncture
   Acupuncture involves inserting thin needles into your skin at specific points to relieve pain. Studies indicate that acupuncture is clinically effective in pain relief and functional improvement. As an adjunct to conventional therapy, it provides short-term clinically relevant improvements in pain and functional measures for chronic low back pain.
4. Massage Therapy
   Massage therapy can provide significant healing and pain relief for many lower back problems. Regular massage therapy targets the muscles that are strained and causing pain.
5. Tai Chi
   Research shows that the slow, focused movements of Tai Chi, combined with deep breathing, can ease back pain. Other benefits include:
   • Strengthens the muscles in the abdomen and pelvis
   • Improves balance and flexibility
   • Increases awareness of posture when sitting, standing, and walking
   • Decreases stress and anxiety
   • Improves mood
   • Enhances quality of sleep
6. Chiropractic Treatment
   A chiropractor is a healthcare professional dedicated to the non-surgical treatment of nervous and/or musculoskeletal disorders. The primary focus is on the spine, with chiropractors uniquely concentrating on spinal manipulation and treatment of surrounding structures.
7. Meditation
   Meditation is an excellent method for improving concentration, releasing feel-good hormones (endorphins), and reducing anxiety and stress. You can control how your body perceives pain by practicing mindful meditation. Simple breathing exercises are also beneficial. Read how meditation can benefit your life. Click Now
8. Cognitive Behavioral Therapy
   Cognitive Behavioral Therapy (CBT) helps you recognize negative or unhelpful thought and behavior patterns. This therapy is recommended for treating psychological factors such as mood disorders like depression related to back pain.

If you suffer from back pain regularly, you can manage it with a few lifestyle changes and posture corrections. However, if you have chronic back pain, you should consult your doctor to determine the severity of your condition and the best treatment approach to combat back pain and keep it from worsening. In addition, here are a few changes that can help you manage and prevent back pain:

• Keep an ideal weight according to your height and have a diet rich in calcium, vitamins, and minerals.
• To keep your spine straight, sleep on a medium-firm mattress.
• Do not sit for an extended time in one place, and avoid bed rest for a long duration.
• Always perform a warm-up exercise or whole-body stretches before engaging in physical activity, such as walking or gardening.
• When lifting an object, bend your knees slightly to avoid straining your back muscles. Keep the object you are lifting close to you, and avoid twisting your body.
• Stop smoking. Blood flow is impaired during smoking, reducing oxygen and nutrient supply to the spinal tissues.
• Make sure that your workstation is ergonomically correct.
• Try coping strategies that are passive in nature and can help you manage pain independently.
• Start pain-related behavior, which is a set of behaviors that are gradually learned and influenced by emotions and cognitions.