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BACK PAIN
Backache - what is it ?
Practically all adults experience mild to severe pain in the back at one time or another. The structure and functions of the backbone (spine) make the back prone to pain or injury. The spine, which supports the body, is made up of 33 separate vertebrae (bones) separated by flexible cartilage washers called discs. It is surrounded by and interspersed with ligaments, muscles, and nerves. A false or sudden move, too much stress (e.g. heavy weight carried or wrongly lifted), or poor posture can cause back pain. Although it is often not serious and can easily be prevented, it can sometimes be due to diseases or injury of the spine, or rarely, pelvic and abdominal diseases (e.g. kidney stone or infection).
SYMPTOMS
- Pain or ache in the back, usually at the lower back.
COMMON CAUSES
- Muscle injury, such as:
- Poor tone - due to weak abdominal and back muscles; poor posture; long periods of sitting, standing, or stooping; and the lack of exercise.
- Injury - resulting from a sudden or vigorous movement or the incorrect way of lifting a heavy weight.
- Spasm -caused by stress or tension.
- Bone joint, or other diseases(e.g. arthritis, tumors).
- Obesity, which puts heavy stress on the spine.
- High heels, which push the hips forward, placing a heavy strain on the lower back.
- In women, premenstrual or menstrual pain.
WHAT YOU CAN DO
- If you must sit, stand or stoop for long periods, shift your position every 30 minutes or so.
- Practise good posture.
- Ensure you have a proper sleeping position.
- Switch to a firm mattress with adequate back support.
- Take mild painkillers. Massage pain-relieving or anti-inflammatory balm, cream, or ointment on the affected area.
- If obese, make an effort to lose weight.
- Exercise regularly.
- Apply heat on the back (e.g. hot water bottle, towel ,infra-red lamp) for about 15 minutes once or twice a day.
- Avoid wearing high-heeled shoes.
- Consult your doctor if the pain does not go away or worsens, if your legs exhibit weakness, or if you have difficulty controlling your bladder.
- Call an ambulance if the back pain is caused by a fall or blow to the spine.
WHAT YOUR DOCTOR/PHARMACIST CAN DO FOR YOU
- Determine the cause of back pain and rule out more serious disorders.
- Prescribe muscle relaxants or stronger painkillers.
- Refer you to a bone specialist e.g. rheumatologist if necessary.
- Refer you to a physiotherapist if necessary.
PREVENTION TIPS
- Adopt good posture, keeping the back straight.
- Use chairs with good back support.
- Sleep on a firm mattress for sleeping, and avoid lying face down.
- Avoid having to sit, stand, or stoop for long periods.
- Do not lift a heavy load with your back (i.e. bending over then raising the load by straightening the back). The best way is to crouch then raise the weight by straightening the knees, keeping the back straight.
- Do exercises, particularly those that strengthen the abdominal and back muscles.
- If overweight, reduce weight to decrease the load on the spine.
- Avoid high-heeled shoes.
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