Trapped between a disk and a hard place?
It is estimated that 80% of the North -Americans will experience back pain at some point, and for around 16 million of these adults, the problem is chronic, without an end of sight.
Experts believe That younger generations are experiencing an increase in back pain due to inactivity and sedentary jobs, particularly those that involve prolonged periods to look at smartphones, laptops and tablets.
In addition to our higher and higher society of technology, some common causes of back pain include muscle tension, Hernate disks, sprains, arthritis, poor posture, obesity, lack of exercise and even stress.
“Some back problems, such as those caused by injuries, arthritis or genetics, cannot be avoided,” said the neurosurgery Meghan E. Murphy with the Mayo Clinic.
However, he argues that most of the back pain can be avoided with these three measures.
Maintain an ideal body weight
The more weight the body involves, the greater the load in the lower lumbar spine and the more likely the back pain is developed over time and it is harder to treat.
“Excess weight causes an increase in stress on all joints, including the spine,” said Murphy.
Back pain is the leading cause of disability and lost working hours in the United States, and has a large number of general health. One in four people who suffer are in poor physical condition, more than double the rate of their peers without pain.
Strengthens the nucleus
According to experts like Murphy, the stronger its nucleus, the less stress in the spine.
“The strengthening of the basic muscles, including back muscles, improving flexibility and maintaining a healthy weight, can contribute to a healthier back,” said Murphy.
“According to your pain, you may need to change your activity. Know your body better so listen to it. If something does not improve or grow progressively worse, please contact a healthcare professional for an evaluation.”
Keep –vos active
“Regular movement is essential to keep the body active,” Murphy said.
In a study of 2024, participants who took a 30 -minute walk five times a week reported less back pain and less medical visits than their stationary counterparts.
Murphy maintains that the idea of bed rest as a solution to back pain is mainly a myth.
“If pain comes from nervous compression, disk problem or joint degeneration,” he said, “inactivity can cause the muscles to crush, pain worse, loss of physical condition and more weakness. “”
In these cases, it encourages patients to modify, but not to eliminate physical activity, moving to low impact exercises, such as walking and swimming, and avoiding movements such as flexion, rotation or elevation.
Regardless of your pain level or the main cause, he said that “maintaining some degree of physical activity can help you cure -you faster.”
The World Health Organization recommends 150 minutes of moderate intensity exercise and two days of strength training a week.
The advantages of physical activity for back pain are double, as exercise is a well -known humor reinforcer and almost three quarters of back pain adults feel sad, useless or desperate, and are much more likely to fight depression, anger and stress.
What is worse? Depression often can make pain feel more serious. Some experts recommend that patients who feel constantly see a therapist and/or explore the possibility of antidepressants.
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