No doubt back pain can be problematic and can affect your life somehow severely if it persists for long. For people of different ages, back pain reasons can be different.
Sitting all day long at a work desk with painful back discomforts can give you a feeling of uneasiness and irritability. Your mood majorly depends on your health, so how could you be so focused on your task if your body is screaming loud for help.
Nowadays, joint pain like knee pain, back pain, shoulder pain, wrist pain, and neck pain has become a usual issue among youngsters too- the major reason being their sedentary lifestyle, and indulgence in smartphones and computers.
Yes, sitting in one position can result in stiffness in joints, especially in the back, neck, and shoulders.
Here today we will discuss back pain, its causes, and remedies. Let’s start!
What is back pain?
back pain
Back pain is a constant, dull ache that may even turn into a sudden and sharp pain anywhere in the back, & sometimes may even travel down to the buttocks and legs. For some, it can come on suddenly due to suffering an accident, a fall, or lifting something heavy while for others, it can be because of their growing age that might be causing degenerative changes to the spine.
Who experiences back pain?
As we discussed above no age bar is set for an age group, anyone can suffer from it.
Anyone, even children and teens can suffer from this issue, reasons, however, might slightly differ from those experiencing it in older groups.
What are back pain reasons?
The most common reasons for back pain are posture problems and strain (an injury to muscles or tendons due to an accident). Other prominent reasons include -
Sprain
The stretching or tearing of ligaments (a sort of band that connects two or more bones) is known as a sprain. It can be a result of sudden injury or gradual overuse. The pain can remain limited o only side or the other.
Degenerative disc
Ageing causes the discs located between the vertebrae (bones) of the spine that act as a shock absorber, to break down due to normal wear and tear. This leads to tension in the surrounding muscles.
Arthritis
With growing age, chances of severe joint issues like Arthritis can also develop. Arthritis causes swelling and tenderness of joints and so, consistent back pain can occur due to it.
Obesity
Excessive weight puts extra stress on the joints and spine. Being overweight in the belly area causes the pelvis and lower back to slant forward, causing a round arch in the back.
Several medical conditions such as Scoliosis, Fibromyalgia, or even infections, can be back pain reasons. Even mental health problems like depression, stress and anxiety can take a toll on your back.
What are the Symptoms of back pain?
The intensity of the pain may vary from person to person, depending on the type, cause and area affected by back pain, you may experience-
Morning stiffness which lessens with activity
Pain in the back that comes and goes
Pain that worsens with sitting, standing or walking
Lifting and bending increase the pain
Sometimes you may even experience a shooting, stabbing or burning sensation
Remedies for Back Pain
Most of the time, the nagging pain and discomfort in your back heal on their own in a few days or weeks. But, you can also try out some remedies to fasten up the painful healing process.
Maintain a Right Posture
Practising good posture will help keep pressure off your lower back. If you have remained unsuccessful in doing so on your own, take the help of a chair back support like the one by Dr Ortho that won't just keep your back straight but will also help with back pain relief.
Maintain a healthy weight
Losing the extra weight will automatically lessen the load on your lower back and thus it can help in relieving pain because extra pounds that you gain, the muscles and ligaments of the back get strained since the spine tries to compensate for the weight by getting tilted.
Do light exercises
Moving while in pain can be difficult and you might try to skip your exercise routine, but don't skip it completely. Make sure to go for daily routine activities, but with proper precaution. Don't overdo it. If comfortable, you can also perform a few easy exercises that would stretch your muscles and joints a little. Try out strengthening exercises (side plank, plank, abdominal crunches etc.) to keep your lower back stabilized while also providing support to the upper body.
exercises
Try hot and cold therapy
Heat helps with stiffness while Ice helps to relieve pain. You can try out both for the best results. Start with cold therapy first as it will help in constricting the blood vessel, reducing swelling, decreasing inflammation and having a numbing effect.
After the inflammation subsides, using heat therapy will improve the flexibility of muscles and the overall functioning of the back.
Intake of vitamins and minerals
The best way to fight off any disease is to prevent it. So, make sure to include lots of healthy fruits and vegetables to get your required dose of minerals and vitamins.
Also, make sure to follow a healthy sleeping pattern to ensure proper comfort and alignment of the back to avoid any kind of back pain.
Conclusion
Back Pain is a common condition and with growing age, it becomes more frequent. With the correct remedy, the pain can be eased effectively. Daily exercises like yoga, stretching, and a healthy lifestyle can help you with it. Have patience while trying out home remedies to experience the best results.
Also, if the pain still comes, and doesn't get better with home remedies, make sure to visit a specialist. A doctor may recommend physical therapy or some other medication. Moreover, if you are allergic to any kind of Ayurvedic herbs, make sure to consult a doctor before trying out any herbal supplements.
FAQs
Sprain What is the most common reason for back pain?
The most common reasons for back pain are-
Ageing
Lack of exercises
Poor sitting posture
Arthritis
Improper or heavy weightlifting
What causes back pain in females?
The main reasons for the occurrence of back pain in females are-
Poor posture
Slouching, which pushes the head forward while sitting
Injury
Weak muscles and bones
Repetitive motions that put pressure on the same muscles every day
How can back pain be cured?
For mild to moderate pain, home remedies or simple pain-relieving accessories such as a back pain belt or pillow can work the best. You can even try out OTC (Over counter medications), but make sure to visit a doctor before it.
When does back pain become serious?
You may need to visit a doctor when you start experiencing the following symptoms-
Numbness and tingling sensation
Pain continues for a few weeks without dimming
Pain spreads down to both legs and below the knee
Problems with bowel or urination
Is walking good for back pain?
Walking will help strengthen the muscles that support your spine. Since it is a low-impact activity, it will not put much pressure on your muscles and will give them just enough movement, neither more nor less.
How Can Neck Pain Exercises Be Helpful for Pain Relief?
If you face stiffness and pain in your neck, then congratulations, you are not alone. Neck Pain is common among today's population, regardless of age, gender or work they do. Constant pain and stiffness in your neck area can be a hindrance to your daily life routine, and hence it is advised to take care of it soon before the pain worsens.
Generally, few self-care measures such as OTC medicines, heating compress or ice packs are enough to take care of the pain.
While all these pointers are well known amongst people, one lesser known, yet effective way is through performing neck pain exercises. Besides, we will be discussing all there is to neck pain relief exercises.
Why does your neck pain?
There are a lot of reasons why your neck is aching. However, the most common causes are- Osteoarthritis (), herniated discs (Injury of the spine), a pinched nerve (nerves getting compressed by surrounding tissues), stress, sprain, poor posture, tumour and other health conditions.
Apart from these, a person’s lifestyle habits can also affect the situation of one's neck.
Besides Poor posture, slouching, sitting for long hours on an uncomfortable or wrong chair, being overweight, or incorrect sleeping patterns, all can contribute to neck pain.
Are there any solutions for Neck Pain?
Neck pain is usually very common, and there is nothing to be afraid of because mainly tense muscles are the reason behind such pain. With appropriate home remedies and correct products, easing neck pain isn't that difficult.
Regardless of the cause of your pain, stretching and strengthening exercises can be quite beneficial in the recovery process.
How can exercises be helpful for neck pain?
neck pain
Neck pain exercises are considered to be one of the successful ways to get help with the nagging pain. They not only help to manage pain effectively and quickly but also helps in improving the flexibility, strength and range of motion of the neck muscles.
Exercises for neck pain relief don't need to be complicated
Which neck pain exercises can be beneficial?
Exercises can play an important role in easing pain. Moreover, a few simple exercises which can be performed from the comfort of your home can show great results for neck pain.
This includes-
• Slowly turn your head towards one side and hold it in the same position for 5-7 seconds. Then do it the same way on the other side. Repeat it 5 times
• Tilt your neck downwards, and make sure to touch your chin to your chest. Hold it at the same place for 5 seconds then return to the original position. Do it 5 times.
• Tilt your neck towards your shoulders. Hold it for 5 seconds then return to your original position. Repeat 5 times each on both the sides
• Hold your body straight while pushing your chin forward, stretching your throat. Hold the position for 5 seconds and then gently return to your original position. Repeat it 5 times.
Points to take care of while performing Neck pain exercises
Neck pain exercises
Usually, neck pain is not that serious and can go away with a few days of care and exercise. But don't stop exercising completely, even if the pain leaves. Also, if any of the exercises cause extreme pain or weakness in your hands or arms, pause right away, and consult a doctor.
Other ways for neck pain relief
Apart from using pain relievers and performing exercises, you can also try out an orthopaedic cervical pillow for neck pain as it will not just give your neck relief from pain but will also support it so that you can sleep properly at night. A lot of options are available for neck pillows and one such is the Dr. Ortho's Orthopaedic cervical pillow for neck pain. It has been designed using memory foam for providing a comfortable pain-relieving experience. Moreover, pain and stiffness also help to ease fatigue & maintain proper sleeping posture.
Remember, neck Pain usually goes away within a few weeks and if it doesn't then kindly consult a specialist.
FAQs
Q. How can I relieve the pain in my neck?
Ans.) There are a bunch of different options that you can opt from for neck pain relief, such as massage using a pain relief oil, over-the-counter medications, using a hot compress or even a gel ice pack. However, the best way would be to use an Orthopaedic cervical pillow.
Q. Is heat or ice helpful for neck pain?
Ans.) Both need to be used simultaneously for better pain relief. For the first 24 to 48 hours, when the swelling is maximum, using an ice pack will reduce swelling. After that, using a heat pack will loosen muscles and improve stiffness,
Q. What is the most common cause of neck pain?
Ans.) The most common causes of neck pain include-
• Poor posture
• Pinched nerve
• Herniated disc
• Osteoarthritis
• Sprain or Strain
Q. Can I massage a stiff neck?
Ans.) Massage therapy is a great way of getting relief from all kinds of pain, including neck pain as massaging help in easing the tightness in muscles. The pressure applied while massaging helps release tension and pain.
Q. What kind of pillow is best for neck pain?
Ans.) An orthopaedically designed cervical pillow, like the one by Dr. Ortho, works the best for neck pain. Its unique design, skin-friendly outer covering and memory foam come together to give its user the best pain relief and comfortable sleeping experience.
Cervical Pain Treatments that You Need to Try Out
Neck Pain is a typical problem faced by a lot of people due to a variety of reasons. While it is not usually a sign of arthritis or similar medical conditions, you must take proper care of it. A variety of cervical pain treatments are available in the form of medications and accessories, but before jumping onto that, learning about the causes and certain do's and don'ts are equally important.
In this blog, we will be learning all about cervical/ neck pain- its causes and treatments or remedies that work for cervical pain relief.
What is cervical pain?
Our cervical spine, more commonly known as the neck is a coordinated network of nerves, bones, joints and muscles which perform the task of providing mobility and support to your head. Sometimes, due to certain habits or reasons, pain can occur in any of the bone/s or muscle/s in your neck area, leading to the beginning of neck pain.
How can cervical pain begin?
Several reasons can cause cervical pain. It includes-
Injury
Our neck is highly prone to pain when it experiences any kind of fall or hit that causes the muscles and ligaments to move outside of their normal range, this damages the spinal cord. Another type of injury often experienced by the neck is whiplash in which your neck experiences a sudden movement back then forwards.
Muscle tension or strain
Muscle tension or strain
Experiencing tension or strain in your muscles is common if you usually do the following activities-
• Poor Posture
• Prolonged sitting without changing positions
• Jerking your neck while exercising
• Bad sleeping position
Worn-out joints
Just like any other joints in our body, neck joints wear down with age. The cushions between your bones start to deteriorate, causing pain whenever the bones rub against each other.
Nerve compression
Also known as a pinched nerve, it occurs when too much pressure is applied to a nerve by surrounding tissues such as bones, cartilages, muscles or tendons. This pressure may lead to pain, tingling or numbness.
Cervical pain treatments that work
The neck pain condition can be difficult to live with. The positive part is that you can do a lot of things to take care of it and can even see major improvements with regular use. It includes-
Use a compress
Start with a cold one then moves on to a hot compress. The cold compress will work to lessen pain and inflammation while the hot compress will ease muscle tension.
Sleep using a neck pillow
A good pillow is necessary, not just for a good night's sleep, but also for your neck health. Using a cervical pillow will help you with neck pain as they are designed in such a way to nestle your neck while sleeping.
Taking Pain relievers
Over-the-Counter medications are the easiest and most popular option. They work within few uses and are readily available in different options such as pain relievers sprays and medications.
Stretch a little
It's a well-known fact that one shouldn't sit in the same position for too long. It is not just bad for your neck joints but other body parts as well. So, if you feel that you have stayed in a position for too long, get up and do a few exercises.
Good Posture
Good Posture
Slumping all the time would take a toll on your neck and back as it strains the muscles and ligaments that are supporting your neck and back. So, make sure that you stand straight.
What should you avoid during cervical pain?
If you are suffering from neck pain, following these tips can make big difference, and even if you don't have it these tips will help you avoid it.
• Don't slouch
• Keep moving and avoid staying at one place
• Try not to use too many pillows as they will push your neck forward while sleeping, increasing stress on your neck's discs, joints and muscles.
• Don't wait for the pain to go away on its own as it won't disappear as it appeared. Make sure to get proper treatment.
Conclusion
When neck pain occurs, having the right information is important. As a part of your cervical pain treatment, cut down on activities which might be causing you pain and avoid doing them unless the pain subsides completely. Follow measures to take control of your pain, and if it doesn't, then visit a specialist.
FAQs
Q. How do you relieve cervical pain?
A. To relieve cervical pain, you can try using a pain reliever spray or you can go a step further and use a cervical pillow. With a cervical pillow, not only will you be getting pain relief but will also be getting proper sleep.
Q. What causes pain in the cervical area?
A. There can be a lot of different that might be causing pain in your neck. The reasons include-
• Slouching/ Poor Posture
• Sitting in the same position for hours
• Getting hit or experiencing an injury
• Wearing out of Joints
• Herniated disc
• Pinched nerves
Q. What are the symptoms of cervical pain?
A. The symptoms that a person with cervical pain may experience include-
• Pain which worsens when you hold your head in one position
• Headache
• Not able to move your head
• Muscle tightness and spasms
Q. Is cervical pain curable?
A. whether cervical pain is curable or not depends on when it was identified. If it was identified in its earlier stage, then with the right treatment the pain can become manageable. But, if you ignored it and let it evolve into worse, then it might become difficult to even manage it.