Follow these expert tips to tackle back pain

Are you suffering from that annoying back pain? Dr Shreyas Katharani, Head of Physiotherapy department at Jaslok Hospital and Research Centre, Mumbai, gives you tips to manage it.

Written By: Editorial Team | Published : February 3, 2019 4:12 PM IST

According to the National Institute Of Neurological Disorders, around 80 per cent of adults suffer from low back pain at some point in their life. It can be the most common cause of job-related disability and a leading contributor to missed work days. Hence, if you also find it difficult to carry out your day-to-day activities with ease? Then, you don't have to worry anymore, as we have got a solution for you! Dr Shreyas Katharani, Head of Physiotherapy department at Jaslok Hospital and Research Centre, Mumbai, briefs you about the signs and treatment.

"Back pain can result from injury, activities and some medical conditions. It can affect people of any age. As people get older, the chance of developing back pain increases, due to factors such as previous occupation and degenerative disk disease. Moreover, lower back pain can be linked to discs between vertebrae, ligaments around discs and spine, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs. While, upper back pain can be caused due to the disorders of the aorta, tumours in the chest and spine inflammation," explains Dr Katharani.

Watch out for these signs listed by Dr Katharani:

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Pain anywhere in the back. Pain in the back and all the way down to the buttocks and legs. The pain usually goes away without treatment, but if it occurs with any of the following then you should see the doctor/physiotherapist:

Recent injury

Pain down the legs

Continuous back pain, where resting or lying down does not help

Inflammation or swelling of your back

Numbness in the legs/ buttocks

Difficulty in passing urine or stools

Damaged disks

Muscle spasm

Strained muscles or ligaments

Activities causing strain or spasm:

Making an abrupt or awkward movement, lifting something too heavy and lifting something improperly

You may experience back pain can due to poor posture:

Standing or sitting for long periods

Pushing, pulling and lifting something heavy

Sleeping on a mattress that does not support the body and keep the spine straight

Overstretching

Twisting

Preventive measures

Exercise: It is essential to stay physically fit to eliminate that back pain. "Do core-strengthening exercises to strengthen your back muscles. Also, before following any fitness routine, speak to your physiotherapist," says Dr Katharani.
Diet: Try to include foods rich in vitamin D in your diet. Since a proper diet plan helps control body weight.
Standing posture: "You should stand upright, your head has to face forward, keep your back straight and try to balance your weight evenly on both feet. Your legs should be straight and your head must be in line with your spine" advises Dr Katharani.
Lifting: "If you are trying to lift anything then see to it that you keep your back straight, your feet apart with one leg slightly forward to help you balance better. Bend only at the knees. Then you should hold the weight close to your body and straighten your legs," says Dr Katharani.

Keep in mind: Do not ignore your back pain as it can worsen. Avoid taking over-the-counter pills without consulting your expert. Also, doing rigorous activities can give a tough time your back. So, be careful and take care of your back.

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