Back Pain: Causes and Cures
Back pain is a common problem that affects 80% of people in the developed world. It can be caused by a variety of factors, including heavy lifting, repeated bending, and long periods of sitting still. While there is no one-size-fits-all cure for back pain, there are a number of things that can be done to alleviate the discomfort.
The Vermont Back Research Center
The Vermont Back Research Center is a world-renowned center for the study of back pain. Founded in 1989, the center is the sole U.S. research center federally funded to probe out-of-whack lower backs. The center’s scientists have developed a number of state-of-the-art investigative tools, including the Virtual Corset and the Lordosimeter, to help them better understand the causes of back pain.
Causes of Back Pain
There are a number of factors that can contribute to back pain, including:
- Muscle strain: This is the most common cause of back pain. It can occur when you lift something heavy, twist your back awkwardly, or sit in an uncomfortable position for too long.
- Ligament sprain: This occurs when a ligament, which is a tough band of tissue that connects bones, is stretched or torn.
- Herniated disk: This occurs when the soft, jelly-like center of an intervertebral disk pushes through the tough outer layer of the disk.
- Sciatica: This is a type of back pain that is caused by irritation of the sciatic nerve, which runs from the lower back down the leg.
- Arthritis: This is a condition that causes inflammation of the joints. It can lead to back pain, stiffness, and swelling.
How to Alleviate Back Pain
There are a number of things that you can do to alleviate back pain, including:
- Exercise: Exercise is one of the best ways to prevent and treat back pain. It helps to strengthen the muscles that support the back, and it can also improve flexibility and range of motion. Some of the best exercises for back pain include stretching, walking, swimming, and weight training.
- Heat and cold therapy: Heat and cold therapy can help to relieve back pain by reducing inflammation and pain. Heat can be applied to the back using a heating pad or hot water bottle. Cold can be applied using an ice pack or cold compress.
- Massage: Massage can help to relieve back pain by loosening tight muscles and promoting relaxation.
- Over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen and acetaminophen, can help to relieve back pain. However, it is important to use these medications only as directed and to avoid taking them for long periods of time.
- Prescription medication: In some cases, prescription medication may be necessary to relieve back pain. These medications may include muscle relaxants, antidepressants, and opioids.
When to See a Doctor
If you have back pain that is severe, persistent, or accompanied by other symptoms, such as numbness, tingling, or weakness, it is important to see a doctor. These symptoms may be a sign of a more serious underlying condition.
Tips for Preventing Back Pain
There are a number of things that you can do to help prevent back pain, including:
- Maintain a healthy weight: Excess weight can put strain on your back.
- Get regular exercise: Exercise helps to strengthen the muscles that support the back.
- Use proper lifting techniques: When lifting something heavy, bend your knees and lift with your legs, not your back.
- Avoid sitting for long periods of time: If you have to sit for long periods of time, get up and move around every 20-30 minutes.
- Use a supportive chair: A supportive chair can help to keep your back in a healthy position.
- Sleep on a firm mattress: A firm mattress can help to support your back and prevent pain.