Backache is a commonplace health issue which bothers many. It hampers efficiency and thereby takes a toll on one’s workplace attendance. A wide range of factors, such as injury, disc prolapse, vertebral fracture, cervical and lumbar spondylosis, and vertebral abnormalities can cause backache. Other major causes include pregnancy, urinary or pelvic infections, hormonal changes and weight gain.
Backache may entail persistent aching or stiffness along the spine as also chronic aching in the lower or middle back. Localised and sharp shooting pain in upper back, lower back, or neck after some sort of strenuous activity is also a symptom.
Dos and Don’ts
Following certain simple tips will considerably ameliorate your pain. Sleeping on a firm mattress is prime among that. Associated with this is the need to have a straight posture while sitting, standing or while working at a bench, table, or ironing board. While sitting in a chair or driving, it would help if a cushion is kept for your back to rest on. Sudden jerky movements, overactivity and overstraining need and should be avoided. Some subtle changes in the way one does things goes a long way in dealing with the pain. For instance, to lift objects from the floor, one should kneel and not bend; even if one is bending, s/he should bend at the knees and not at the waist. Massaging your back once a week, relaxation techniques, yoga, meditation and regular exercise for back muscles help in keeping spasms and backache in general at bay. Exercises like the one described below will be helpful.
Lie face down on the floor with your hands behind your back. Hollow your back by raising head and shoulders off the floor. Count three. Lower head and shoulders. Relax while you count ten. Repeat this for about 10 times.
One’s lifestyle and food choices are as important as exercises. A diet rich in calcium and multivitamins is recommended for patients suffering from backache.
While all these are handy measures to deal with the pain, in case of an attack of backache, you should go to bed immediately on a firm mattress and stay there for at least 24 hours, getting up only to go to the toilet. If the pain is severe and persistent consulting a doctor is advisable.