Preventing Back Pain : 7 Tips to Take Care of Your Back

Back pain is a very common ailment in India, affecting a significant part of the population. Studies show that the prevalence of back pain in India is between 48% to 66%, with around 60% to 70% of individuals in India experiencing some form of back pain at some point in their lives.

Even though most studies state a high prevalence of low back pain among IT professionals, people having physically demanding jobs or those living a sedentary lifestyle should make it a priority to take care of their back.

In this blog, we will be providing information about proactive steps, tips and strategies to maintain a healthy spine and prevent back pain. By including these practices in your daily life, you can improve your overall posture, strengthen your core muscles, and maintain a healthy back, all of which help you to live a pain-free and active life.

Understanding Your Back

The spine or backbone is the main support structure of our body. We go on about our daily life without really understanding the importance of our back. Without it, it won’t be possible for us to keep ourselves upright or even stand up.

The strong and flexible structure of our spine allows us to move freely and bend in any direction with flexibility.

This is possible due to 24 small bones called vertebrae that are joined together by flexible joints called facet joints. The other main function of our spine is to protect the spinal cord housed in the hollow structure of the vertebrates.

The spinal cord consists of nerves that connect our brain to the rest of the body by sending signals to other parts. These nerves are very important to coordinate and control all the organs and parts in our body. It also controls the muscles which helps us move.

Without the spinal cord, we will not be able to move any part of our body and our organs will not function.

The spinal cord is also key in transmitting sensory information like pressure, touch, cold, warmth, pain and other sensation to our skin, muscles, joints and internal organs.

Thus any damage to the cord can disable sensations in certain parts of our body. Thus maintaining a healthy spine is very important to carry out day-to-day activities like walking, getting up, lifting daily objects and living an active life.

Factors that increase the risk of Back Pain

Age

Ageing is one of the leading risk factors that can cause back injury in a person. As you get older, your body becomes weaker and less tolerant.

Thus all the wear and tear that the back was put through over the years will start causing problems and lead to back pain or other structural problems. Some of the issues faced are:

• Degenerative Discs disease where the discs in between the vertebrates will start wearing away and become dry. This causes the vertebrates to rub against each other causing pain and stiffness.
• Spinal stenosis which causes the spine to grow narrower causing pain due to the pressure on the spinal cord.
• Arthritis - caused due to inflammation of the joint between the bones of the spine, known as facet Joints.
• Osteoporosis caused due to the bones becoming porous and brittle.
• Loss of muscle strength and elasticity

Lack of Physical Activity

For a healthy back, it is important to keep the muscles around the spine strong. That is because these muscles help in supporting the bones and joints in the back and thus take pressure off them.

But if one leads a lifestyle which lacks physical activity and exercise, the body becomes used to it and the unused muscles start to weaken over time.

This increases the chances of a back injury while attempting to lift a heavy object or performing any intensive activities that put added pressure on the back.

Overweight

Managing one's weight is very important to prevent any added stress or pressure on your back. A reduction in weight even by a small amount will reduce the pressure applied on our back.

Incorrect lifting techniques

It is very important to lift heavy objects with our legs, rather than our back. Even though most people would be familiar with it, when it comes to lifting things we may unknowingly use our back and put unnecessary stress on it.

Occupation

Occupations, where people are required to perform manual labour, heavy lifting, bending or standing for long periods of time, are at increased risk for back injuries.

People with desk jobs are also prone to back injuries if they do not follow the correct sitting posture or sit in the same position for too long.

Genetics

It is seen that certain genes that contribute to increased back pain and injury may be passed down through generations. But not all genetic back diseases could lead to back injury, it may just increase the risk of back pain as you age.

Smoking

Researchers have found that people who smoke are at a higher risk for developing back injuries. There are a few possible reasons for it:

• Smoking damages the arteries and it can lead to back pain and injury if the damaged arteries are in the joints and discs in the spine.
• The Nicotine in cigarettes slows the blood flow to the vertebrae and discs. This affects the amount of nutrients and oxygen delivered to these parts and it will cause them to deteriorate faster than normal rate.

• Smoking also leads to bones deteriorating faster causing conditions such as Osteoporosis and lumbar disc diseases.
• It also affects the rate at which bones Heal, which leads to severe pain after an injury or due to other back problems

Back Care - Guide to Prevent Back Pain & Injury

Exercise Regularly

Regular exercise is crucial for maintaining a healthy back. The exercise regimen should ideally include aerobic exercises such as walking, swimming or riding exercise bikes.

These exercises help in improving blood flow to the back and ensure that all the nutrients and oxygen necessary for a healthy back are being delivered.

There are other types of exercises that can also help in preventing injuries to the back in the long run. Those are:

• Stretching Exercises: These exercises keep our muscles flexible, strong and healthy. Stretching exercises enable the muscles to lengthen.
• Strengthening Exercises: These help in strengthening the muscles that support the spine and the abdominal muscles, as this will reduce the pressure on the spinal discs and the joints that connect them.
• Mobilisation Exercises: These help in increasing the range of motion of our back and reduce joint stiffness.

Healthy Diet and Weight

A healthy diet also plays a major role in preventing back injuries. It is important to consume a balanced diet consisting of all the essential vitamins and minerals needed for proper maintenance of our back.

Inflammatory foods such as red meat and processed meats, fried foods, packaged snacks, sodas etc are not ideal due to their lack of nutrients and because they can intensify symptoms, including back pain.

Consuming calcium and vitamin D can help in keeping your bones strong. This can help prevent osteoporosis and other structural problems that develop as one age.

Some of the food items rich in calcium are:

• Yougurt
• Milk
• Leafy Green Vegetables

Vitamin D is found in:

• Egg Yolks
• Liver
• Mushrooms
• Fatty Fish like Salmon and Tuna

Improving Posture

Correct posture is key when it comes to maintaining a healthy back. When one slouches, it can harm the intervertebral discs, facet joints, ligaments and muscles.

A good posture does not put stress on these areas and keeps the spine aligned. It also ensures that the bones and joints in the back do not become set in abnormal positions, which can lead to back injury and pain.

Here we will be giving tips on maintaining correct posture while sitting and standing.

• Correct Sitting Posture and Ergonomics : For people who work long hours in front of a desk it is important to follow the correct sitting posture to maintain a healthy back. Below are the back care steps to follow while sitting:
  • Sit Up with your back straight and your shoulders back.
  • Keep the back against the chair and use a rolled-up towel or lumbar roll to support and maintain the curves in your spine.
  • Do not slouch to one side. Distribute the weight evenly on both hips.
  • Keep your elbows at your Side and try to keep your forearms and knees Parallel.
  • Keep your Shoulders relaxed by keeping your arms on the chair or table.
  • Keep a small space between your knees and the seat of the chair. This can be done by bending your knees at Right Angels.

• Position the Knees at the same height or slightly lower than the hips.
• Keep your Ankles in front of your knees.
• Keep the Feet flat on the floor or on a footrest.
• Do Not Cross your knees or ankles.
• Keep the back against the Backrest. If the back does not comfortably meet the chair at certain places, use a pillow or backrest.
• When using a chair that rolls and pivots, do not twist at the waist while sitting. Turning your whole body will reduce the stress on the back.
• Avoid sitting for long periods of time. Take a 10-minute break every hour to get up and move.
• When standing up, move to the edge of the chair and stand up by Straightening your legs. Do not bend forward at your waist.

There are also some changes and customisations that people can make to their workspace to make it easier on their back when sitting for extended periods of time.

• Keep the monitor at an arm's length
• Adjust your chair height so that the top of the monitor screen is at your eye level. This helps you to look forward and prevent neck pain or strain.
• Keep the back against the chair and use a rolled-up towel or lumbar roll to support and maintain the curves in your spine.
• Using an Ergonomic chair with good cushioning and support.
• Using an Ergonomic Mouse and Mousepad to prevent wrist pain.
• Keep all the necessary items nearby, so that there isn't any excessive Stretching or Turning to get them.
• Use a standing desk to alternate between Sitting and Standing.

• Correct Standing Posture and Ergonomics :
  • Stand Straight and tall with your head extended directly up.
  • Relax your shoulders and pull them backwards to align it with the back.
  • Avoid tilting your head forward, backwards or sideways. Keep your head Level and in line with the body.
  • Tighten your Abdominal muscles by pulling them in towards your Spine.
  • Keep your Shoulders relaxed by keeping your arms on the chair or table.

• Relax your Arms and let them hang freely down the Sides of the body.
• Stand with your Feet shoulder-width apart.
• Keep your Avoid locking the knees
• Keep the Feet flat on the floor or on a footrest.
• Stand with your weight primarily on the balls(front part) of your feet and Not the Heels.
• If it is required to stand for extended periods of time, Shift your weight from the front part of your foot to the heels or from one foot to the other.
  
  

• Correct Lifting Technique : Improper lifting techniques can lead to back injuries, muscles sprain or tears, joint pain and serious long-term issues like herniated discs. Practising the proper form while lifting objects not only prevents injuries but also works the necessary muscles and increases their overall strength. Below are some tips to follow while lifting heavy objects:
  • Know your limits and do not attempt to lift an object that is too heavy by yourself.
  • Spread your feet shoulder-width apart to ensure a wide base of support. Keeping one foot slightly in front of the other will also help in having proper balance while lifting.
  • Squat down by bending at the hips and knees only. Putting one knee on the ground and the other knee bent at a right angle can stabilize your body before lifting.
  • Stand as close as possible to the object you are lifting.

• Tighten your abdominal muscles while lifting the object.
• Maintain good posture as you lift the object. A good posture is keeping your upper back straight, lower back slightly arched, chest out, and shoulders back.
• Leg muscles are much stronger than your back muscles, so always lift using your leg muscles.
• Lift the object slowly by straightening your hips and knees. It is important to not twist your body or bend forward as you lift a heavy object.
• Hold the object as close to your body as possible at belly button level. Do not lift a heavy object above your shoulder or with your arms extended.
• Use your feet to change directions, by taking slow and small steps. To avoid twisting the body, keep your shoulders in line with your hips when changing directions.

Certain activities that we do on a daily basis can also increase the load on the spine. Carrying a bulky laptop bag, suitcase, grocery bags etc can also strain your back. To avoid this, reduce the load on your shoulders by carrying less, distribute the weight to both sides of the body or shift the weight from one shoulder to another.

• Appropriate Footwear :
  • Avoid wearing high-heeled shoes. Wear comfortable shoes with good cushioning and support to reduce the strain on your back while standing or walking. Orthotic shoes can help stabilise your foot position and correct any imbalances in your stride. This will result in improved posture and the way you walk helping in maintaining a healthy back.
• Sleep Etiquettes :
  • Good Sleep on a regular basis is very important to give your spine rest and maintain a healthy back. One needs to find an optimal sleeping position that gives minimal discomfort and use pillows for extra support. Sleeping face down or on your stomach is the worst position to maintain a healthy back, instead
    • Sleep on your back, with a pillow under your knees for support.
    • Sleep on your side with your knees slightly pulled up to your chest, with a pillow in between your knees.
  • Having the right Mattress that helps you sleep without pain and stiffness is crucial. A good mattress should provide support for the Natural Curves and Aligntment of the Spine. Overall comfort is also needed so as to not cause aches and soreness on pressure points. Thus the ideal mattress should strike a balance between both factors.
  • Rotate your mattress every once in a while, through all the four possible positions to even wear and support.
  • It is also ideal to have a higher bed so that it does not put too much Pressure on your back when you get in and out of bed.
  • A supportive and comfortable pillow helps in preventing neck pain or injury. It is advised that a Thicker Pillow is better when sleeping on your side and a Flatter Pillow when sleeping on your back.
• Driving Etiquettes :
  • When Driving it is advisable to use back support, like a lumbar roll at the curve of your back.
  • The seat should be closer to the Steering wheel to support the curve of your back.
  • It is also very important to take regular Breaks when having to drive long distances.