6 Ways to Improve Back Pain

Back pain is a folk disease that causes one in four consultations with general practitioners in Denmark. Often you do not know for sure what the cause of the pain is, but in the vast majority of cases, you can, fortunately, make an active effort yourself to both prevent and help the pain out of the way again.

Back pain affects 80-90% of Danes once or more during life. These are often harmless conditions, but the sore back can be excruciating and negatively affect the quality of life.


Causes of your back pain

Causes of your back pain

In many cases, it is not known for sure why some people get back pain. As a rule, back pain is due to several causes, and precisely for this reason, it can be challenging to map the underlying causes. The most common causes of the sore back are heavy lifting, sports injuries, body twisting, unilateral bodily work, poor physical shape, inactivity or hereditary disposition.

In rare cases, there may be other more severe causes of back pain. These may include fractures in the back, tumours or infections. Therefore, you should always consult your doctor if your back pain does not wear off after a few days.


Do you know your back pain?

Back pain is not just back pain. The back and spine consist of a myriad of different tissues, all of which can, in principle, be overloaded, break and cause pain.

Among the most common terms for a sore back, you will find:

  • Emergency team/hold in the back: A team in the back may, among other things, be because one or more of the facet joints of the spine has become stuck, a sprain of a joint, an overloaded musculature or problems with the cartilage discs of the spine (disc discs).
  • Witch shoots Sudden pain (acute hold) in the lower back.
  • Bevel syndrome: Pain occurs when there is damage to one or more of the small facet joints of the spine or the nerves and tissue around them.
  • Ischias: Pain in the lower back (lower back) that radiates downwards to the buttocks and possibly the back of the leg.
  • Herniated disc: When one or more of the spine’s cartilage discs bulge out, or some of the disc’s softcore has been squeezed out and is now outside the cartilage disc.
  • Osteoarthritis of the back: When the cartilage discs of the spine and the joints of the spine are worn. This can trigger pain in the back.
  • Lumbago: Another word for pain or discomfort in the back is localised between the lower rib and the lower buttocks (lower back). The pain can have varying intensity from relatively light to very severe.
  • Muscle tension in the back (myoses): When the muscles react with anxiety due to overloads, both of a physical nature (e.g. heavy lifting) and mental nature (e.g. stress).
  • Back structure (crooked back, round back, straight back): Most people have small biases in the spine that never make the creature out of them. However, sometimes these biases can make the spine more vulnerable and cause problems in back pain.
  • Sprains and fibre blasting: If you exercise and move too hard, unfamiliar and wrong, sudden overloads can occur in the form of painful sprains (damage to ligaments and soft tissues around a joint) and fibrous bursts (damage or tearing of muscle fibres).


How to prevent back pain

How to prevent back pain


Give your postures and sitting positions a thorough overhaul. Are your postures optimal? And do you remember to vary them during the day? Adjust any difficult working or sitting positions as soon as possible. If necessary, ask your workplace if it is possible to get guidance.


Sensible lifting technique

Always make sure you use a sensible lifting technique. Stand close to the object you need to lift. Get down on your knees and keep your back straight. Tighten your abdominal muscles to support their backs. Grab the thing and feel how heavy it is before lifting it. Make sure your feet and nose point the same way. Lift the item with your arms – not your back – and hold it tightly to your body. Never lift anything while twisting your back. Get down on your knees when you want to put the object down again.


Strengthen your back

You can avoid many back problems if you train and strengthen your back. Training of the back can take place in many different ways, and all activities involving the movement of the back muscles can be used. It’s just a matter of choosing the workout or training exercises you like best. Exercise or move 30 minutes a day.


Also Read: Best Mattress For Back Pain


Get rid of the back pain.

Once the back pain has occurred, it is not always enough to go for walks and remember to think about sensible lifting techniques and postures. In these cases, painkillers and physical activity are the best treatment.

It is believed that as many as 80-90 per cent of all back pain can be treated by the sufferer making an active effort himself. You can do this yourself:

  • Movement: Your back heals best if you make sure to stimulate it with routine and regular activity. Therefore, you should resume your everyday activities and your job as soon as possible.
  • Night’s sleep: Be sure to sleep well, but avoid spending unnecessarily much time in bed. Lying in bed with your body on hold usually does not remove the back pain but prolongs the pain period.
  • Professional help: If your back pain does not go away after a few days and prevents you from doing your job or performing everyday tasks, you should not hesitate to seek professional help from the general practitioner, physiotherapist, chiropractor or relaxation teacher.
  • Emergency treatment: If you experience an emergency hold in your back, it can help put a bag of ice in the sore place for 10-15 minutes five or six times a day every hour.
  • Anti-inflammatory agents: Back pain can often be relieved with anti-inflammatory agents and prescription-free medications taken at short intervals. Voltaren gel is a means of treating local joints and muscle pain and inflammation, which needs to be smeared on the skin of the affected place.


When should you seek medical advice?

Although most back pain is caused by benign strains on the back joints, muscles or tendons, it may be a good idea to be examined to find out what’s wrong and what you can do yourself to make amends.

If you have back pain, you should always see a doctor if:

  • The back pain has lasted more than a week or so
  • Several days of painkillers and relieving the back have no effect
  • You experience involuntary weight loss and feel general illness (dizziness, nausea, fever and the like)
  • You experience urination and stool problems as well as issues keeping intestinal air
  • The pain radiates down one or both legs
  • Sensory disorders and numbness in the lower body
  • You have reduced force in your legs

Your doctor will first of all check for joint back pain, nerve root pain due to prolapse or narrow conditions in your back, or whether a more severe illness is at the root of your pain. Based on your interview and a closer examination, the doctor will advise you and give you specific instructions about your back pain.

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