Back-related problems are one of the most common conditions that many people experience today. Whether young or old, suffering f...
Back-related
problems are one of the most common conditions that many people experience
today. Whether young or old, suffering from back pains has become very
apparent.
While the number of
young adults who have been suffering from the said condition is quite
increasing these days, this case is much more evident to people who are above
50 years old. The reason being is that, as people age, the spinal condition
deteriorates. So, while the condition itself is not normal to have for aging
individuals, it is quite inevitable for some.
Causes of Back Pain
There
are several causes why people, especially seniors, are experiencing back
pain. While this has largely something to do with lifestyle and
diet, there are other related factors as well.
Some
of these include:
· Skeletal Irregularities
Irregularities,
like scoliosis, are very common for middle-aged individuals. While some young
adults already experience having skeletal irregularities, such conditions are
often seen in people with ages over 50.
The
irregularities in the skeletal system disrupt the main functions of the system.
This leads to the pains and aches that one experiences on the back.
· Muscle Strain
Muscle
strain is the most common cause of back pains. When you abuse your body in
doing tasks that are not great for your back, the repeated strain on the back
results in painful muscle spasms.
· Ruptured Disks
The
disks in your spine act as the "pillows" or cushions between the
bones. This mainly acts as the shock-absorber. But, since disks are very soft
because of its interior, it can bulge or rupture in the long run.
Keep
in mind, though, that some people who have ruptured disks may not experience
backaches or pains.
· Arthritis
Arthritis
is also another common cause of back pains. Typically, this affects mainly the
lower back. Even so, some people who have arthritis do experience pain but, not
on their backs. Instead, they would feel the aching on their joints and other
parts of the skeletal system.
· Osteoporosis
Osteoporosis
is one of the leading causes of back-related conditions. This condition
normally occurs when the bones become brittle and porous. As a result, the
vertebrae develop compression fractures, which cause the pain to become very
apparent.
Symptoms and Signs of Back Pain
In
general, backaches are the main symptom of experiencing the condition, hence,
the name. But, in a more specific note, here are the symptoms and signs that
you are already suffering from a much more serious pain on your back:
·
Constant aching that already impacts the day-to-day activities
·
Sleep and rest disruption
·
Muscle aches
·
Intense and stabbing pain, upper and lower
·
Increasing pain as you bend, lift, stand, sit, and walk
·
Pain that flows down to the legs
Tips On How To Fight Back Pain
Despite the
challenges of suffering from backaches and pains, there are actually great and
effective ways to fight the condition. In some cases, these have helped to heal
the condition. But, most of the time, these practices just alleviate the
situation.
Whatever the case,
though, it improves the overall quality of life of the patient, especially
seniors and adults above 50.
· Exercise
Backaches and pains
can actually be alleviated by exercising. Your blood circulation will improve.
Also, it will benefit your bone structure, especially your posture.
In addition to
this, exercising also promotes healthy living. Aside from keeping yourself
healthy, this can also resolve various kinds of conditions.
The benefits of
exercising regularly are already proven and tested. This is why it is very
recommended for everyone to get active and exercise on a daily basis.
But, when focusing
on backaches or any back-related condition, one of the best exercises that you
can do is yoga. As it happens, it can be very helpful in increasing your
flexibility. Thus, it omits the risks of having accidents, such as fractures.
· Strengthen Your Core Muscles
Having a strong
core is very beneficial to your back. This is because your core and your back
always support each other. Keep in mind that doing core exercises and routines
always require you the proper alignment of the spine. And in doing so, you
always get to strengthen not only your core, but your back as well.
Some of the
exercise routines that can strengthen your core include plank and its
variations, crunches, bicycle crunch, leg sit-ups, and ab-rocker.
· Avoid Lifting Objects That Are Heavier Than 25%
Lifting
heavy objects is one of the common activities that may degrade the condition of
your spine and back. Not to mention, lifting objects improperly may even damage
your posture and your spine. In fact, this is one of the basic causes of back pain. So, as much as possible, avoid lifting heavy objects.
But,
if in the case that you cannot avoid it, experts recommend people, especially
individuals who are 50 years old and above to lift only the objects that are
less than 25 percent of your total weight.
· Let Your Spine Really Rest While Sleeping
There are so many
positions that you can do while you are sleeping. The truth is - this will
depend on your own comfortability. Unfortunately, though, some of these
sleeping positions are not good for your back and spine. As a result, these
positions would only deteriorate your backaches and back conditions.
As per experts in
the field, some of the best sleeping positions that you may want to follow
include sleeping on your back with a pillow under your knee and sleeping on
your side with a pillow in between your slightly bent legs. Through
these positions, you are allowing your spine to rest properly.
· Get Enough Calcium
Calcium is a very
essential element that your body needs on a daily basis. The reason being is
that this mineral plays an important role in different functions of your body.
These include nerve functions, the release of hormones, and muscle contraction.
It is important for
you to note that the human body does not produce calcium. Nevertheless, the
bones actually serve as storage for this mineral that you get from the foods
that you eat.
So, when you do not
have enough of this mineral anymore, your system will take calcium from the
bones to ensure the continuous function. However, this means that it may lead
to weakened bones, especially when you do not take enough calcium.
· Quit Smoking
Smoking is a very
evil habit. In terms of backaches and pains, the nicotine that you take from
cigarette smoking hinders the flow of blood to various parts of your body,
including the disks. When this happens, degeneration of the disks will be very
apparent, which then will result in back-related problems, like aching.
Also, coughing due
to smoking is one of the top reasons why people, especially those who are above
50, are experiencing backaches. Accordingly, this habit must be stopped as soon
as possible.
Final Thoughts
Fighting back pains
and alleviating the symptoms of this condition can be quite challenging for
many of us, especially the middle-age group. But, fortunately, there are easy
ways now that one can do to fight backaches and pains. And the given tips above
are only some of them.
So, try to do and
include them on your routine list today!