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How to Prevent Back Pain? | Treatments for Back Pain

Back pain, often referred to as spinal pain or lower back pain, is a common ailment affecting many individuals. While it may seem like a minor inconvenience, it can significantly disrupt daily routines and lead to a range of emotional and physical challenges. Dr. Siraj Basade, a Consultant Neurosurgeon at Sahyadri Hospital, Hadapsar, shares insights into the causes, effects, and management of this prevalent condition.

Back pain is primarily associated with the lower spine, which plays a crucial role in our body mechanics. Various lifestyle factors contribute to this discomfort, particularly among those who spend prolonged hours seated, such as individuals in IT, accounting, and other desk-related jobs. The modern sedentary lifestyle often leads to poor posture and muscle strain.

1. Prolonged Sitting: Many people unknowingly maintain poor posture while sitting for extended periods. This can strain the muscles supporting the spine, leading to chronic pain.
2. Heavy Lifting and Straining: Regularly lifting heavy objects or bending improperly can exacerbate back pain, particularly for those who engage in manual labor.
3. Long-Distance Travel: Frequent long journeys can cause discomfort due to prolonged sitting and limited movement.
4. Comorbid Conditions: Conditions like diabetes and hypertension can weaken the muscles, making the spine more susceptible to injury.
5. Pregnancy: Weight gain during pregnancy, especially in the later trimesters, can place additional stress on the spine.

Existing Health Issues: Individuals with prior spinal injuries or conditions such as herniated discs may experience increased pain.

Addressing back pain involves understanding what to do and what to avoid. Here are some recommendations:

Maintain Mobility

• Change Positions Frequently: Avoid sitting in one position for more than half an hour. Stand up, stretch, or take short walks to relieve muscle tension.

Engage in Regular Exercise

• Walking: This is one of the best forms of exercise for managing back pain. Tailor your walking routine to your fitness level, avoiding excessive strain.

Manage Pain Sensibly

• Rest When Needed: If pain occurs, rest for a day or two, but prolonged bed rest is not advisable, as it can lead to further health complications.

Use Proper Lifting Techniques

• Lift Smart: When lifting objects, use your legs and keep the load close to your body to minimize strain on your back.

Start Gradually with Exercise

Begin with Gentle Exercises: After a period of rest, gradually reintroduce light stretching and strengthening exercises. Avoid jumping straight into intense workouts.

Understanding the root causes and effective management strategies for back pain can lead to better health outcomes. Early intervention is crucial for recovery. Dr. Siraj Basade emphasizes the importance of staying active and maintaining proper posture to mitigate the risks associated with back pain. Prioritizing spinal health can significantly enhance overall well-being and quality of life.