Back pain is common with about nine out of ten adults experiencing it at some point in their life and five out of ten working adults having it at least once every year. World over, acute low back pain is the fifth most common reason for physician visits and causes 40% of missed days off work. Additionally, it's the single leading cause of disability worldwide.
The character of back pain indicates it's likely tissue of origin. Non-specific back pain is believed to be due from the soft tissue such as muscles, fascia and ligaments. Radicular pain with or without spinal stenosis indicates involvement of nervous tissue.
Keeping your back strong and supple is the best way to avoid getting back pain. Regular exercises, maintaining good posture and lifting correctly will all help.
Exercise is both an excellent way of preventing back pain and of reducing it, but you should seek medical advice before starting an exercise program. Activity such as walking or swimming, yoga or Pilates can improve the flexibility and strengthening of your back muscle.
Below are some simple exercises you can do at home to help, prevent or relieving back pain.
Stand upright, with your head facing forward and your back straight. Balance your weight evenly on both feet and keep your legs straight.
Make sure you sit upright with small support in your back. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
Make sure that your lower back is properly supported. If you are driving long distances, take regular breaks so you can stretch your legs.
Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight.
1. Heat therapy reduces the symptoms of acute and sub acute low back pain.
2. Cold compression therapy (e.g. ice or cold pack)
3. Massage may help for those who has relatively long period of low back pain.
4. Exercises already explained in previous section.
5. Electro therapy