9 Tips For Back Pain: Coping, Treatment, and More

• There are three main types of back pain: acute, subacute, and chronic.

• Prevention is key for preventing back problems in the first place. 

• Treatment options include taking pain relievers, stretching, seeing a pain specialist, and more.

Back pain is extremely common in many adults, ranging in severity.  In fact, back pain is one of the most common reasons people visit the doctor, affecting about 80% of adults at some point in their lives. Back pain affects the way you approach your daily life, but it can be treated and managed effectively through medication, lifestyle changes, and seeing pain specialists. This article will explain everything you need to know about back pain, including coping tips for back pain, risk factors, causes, and more.

There are three main types of back pain including acute back pain, subacute back pain, and chronic back pain.

• Acute Back Pain: Acute back pain is defined by its sudden onset and usually lasts for a few days or a few weeks.

• Subacute Back Pain: Subacute back pain is back pain that either comes on suddenly or gradually. It usually lasts anywhere from four to 12 weeks.

• Chronic back pain: Chronic lower back pain happens either suddenly or over time. Chronic pain happens for a period of time, longer than 12 weeks.

Symptoms of back pain include: 

• Increased pain levels when lifting or bending

• Worsening pain while sitting, sitting, or standing 

• Sporadic back pain 

• Back stiffness in the morning that improves with physical activity

• Radiating pain from the back to the buttocks, legs, or hip

According to the ​“Low Back Pain Fact Sheet” from the National Institute of Neurological Disorders and Stroke, there are a number of risk factors for developing back pain, including:
 

• Fitness Level: Back pain is more likely to occur in people who are not physically fit (i.e. weak back or stomach muscles). Excessive exercise following a period of physical inactivity can trigger back pain as well.

• Obesity: Being overweight or obese can put extra stress on the back and cause pain.

• Job: Certain jobs can increase one’s risk of developing back problems. For example, roles that require heavy lifting, pushing, pulling, or twisting. Those who work a desk job and have poor posture or don’t have proper seating can also experience back pain as a result.

• Age: Back pain becomes more common with older age, specifically after age 45.

• Genetics: Some disorders related to one’s genetics can cause back pain.

• Smoking: Smoking restricts blood flow to the discs that cushion your vertebrae, which could lead to quicker disc degeneration and bone weakening.

There are a number of potential causes of back pain in the body. Some of the most common causes include:

• Mechanical or Structural Issues: Issues that develop in the spine, discs, muscles, ligaments, or tendons in the back can cause back pain. Such problems can include sprains, strains, etc.
• Inflammation: Inflammatory conditions such as Ankylosing Spondylitis and other types of inflammatory arthritis of the spine can cause back pain. Inflammation can also result in Spinal Stenosis, a condition where space narrows around the spinal cord, causing pressure and back pain. 
• Medical Conditions: Medical conditions such as osteoporosis, kidney stones, infections, pregnancy, etc. can be the culprit of back pain.

Prevention is key. Some prevention tips such as exercising regularly, maintaining good posture, and more can stop back pain before it starts.

Keep a Healthy Weight

Because extra weight can cause additional stress on your back, maintaining a healthy weight can keep back problems at bay. Eating well, exercising regularly, and managing stress can all play a part in keeping weight stable.

If you are overweight, your healthcare provider may recommend you lose weight through lifestyle changes such as diet and exercise to help manage or relieve back pain.

Exercise

Not only is exercise imperative for overall health and wellness but staying physically active can help prevent back pain as well. Strength training is particularly beneficial for preventing back problems. The U.S. Department of Health and Human Services recommends strength training and stretching at least twice per week to prevent pain.

Note: To learn more about the overall importance of physical activity, visit this source.

Maintain Proper Posture

Good posture is fundamental for preventing back problems. Some tips include: 
 

• Ensure you are using proper form when lifting weights: Maintain the natural curve of your lower back, take a wide stance, and lift with your leg muscles. Do not bend forward at the waist while keeping your knees straight when trying to lift heavy objects. Learn more about proper form and lifting correctly at this resource.
• Be mindful of posture while using technology: For example, keep your phone at eye level as well as stand or sit upright and straight while you’re using it. Learn more about proper posture and technology at this resource.
• Wear shoes with solid support: This is important for keeping your back supported and injury-free.

In order to maintain proper posture, keep your shoulders relaxed, keep your feet flat on the floor, and engage your core muscles.

Stop Smoking

Smoking can not only restrict blood flow to the discs that support your vertebrae, but it also reduces calcium absorption and new bone growth, which can lead to an increased risk of fractures due to osteoporosis. It can also help decrease inflammation that can cause back pain.
 

There are a number of ways to find relief and help alleviate back pain, such as pain relievers, stretching, and more.

1. Take Pain Relievers

   Pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can provide temporary relief by easing pain and reducing inflammation.. NSAIDs include over-the-counter medications such as ibuprofen.

   If NSAIDs aren’t working effectively to relieve back pain, your doctor may prescribe other options, such as muscle relaxants or opioid medications, to ease the pain.

2. Stay Active

   While it may sound more appealing to lay down and stick to bedrest when dealing with back pain, staying active is actually better in the long run. Even low-impact exercises, such as walking, tai chi, or yoga, can help prevent tight muscles that can cause acute low back pain.

3. Stretch

   Stretching exercises can be beneficial for dealing with back issues. Check out page nine of this resource for stretching exercises you can perform at your desk.

   Note: To learn more about proper stretching for the back and other muscles, visit this source.

4. Avoid Being Sedentary

   Remaining in the same position for long periods of time can make the pain worse. This is especially true for those who work a desk job. Be sure to get up and move around and change positions if you have been sedentary for a long period of time. This is also true for standing: try to move around and avoid standing in the same position for too long.

5. Set Up an Ergonomic Workspace

   Ergonomics refers to creating a comfortable and effective working space. Getting a standing desk, ensuring you have a comfortable chair, and having your computer screen at the appropriate height can make a huge difference. Additionally, placing a small pillow or rolled-up towel behind your lower back while sitting for long periods of time can be beneficial.

   Note: Learn more about setting up an ergonomic workspace at this resource.

6. Consider Physical Therapy

   A physical therapist can help those struggling with back issues. Physical therapists focus on movement and can create a treatment plan that strengthens the back and abdominal muscles.

   Note: Learn more about physical therapy and Medicare coverage at this resource.

7. Visit a Pain Specialist 

   Seeing a pain specialist can be helpful in identifying the exact cause of your back pain so it can be properly treated. You may ask for a referral to a spine specialist to address specific back pain issues.

8. Consider Alternative Pain Treatment
   
   In some cases, alternative therapies may help alleviate or reduce back pain. Some examples include acupuncture, back massage, or visiting a chiropractor.
   
   Another option, known as transcutaneous electrical nerve stimulation (TENS), is a low-battery powered device that is placed on the area you’re experiencing pain and delivers electrical impulses through the surface of the skin to block pain signals, providing pain relief.

   
   Always consult a healthcare provider before pursuing alternative therapies. 
    

9. Consider Heat and Cold Therapy
   
   Heat and cold therapy involves applying ice packs for inflammation, followed by heating pads to relax muscles. This can help relieve back pain.

You should contact your doctor about your back pain if it is accompanied by any of the following symptoms: 

• Numbness and/​or tingling 

• Severe pain that does not improve with medication

• If you had an injury or fall

• Issues urinating

• Weakness, pain, or numbness in the legs

• Fever

• Unintentional weight loss