If you read my previous article on back pain then you’ll know that this is one of the most common health issues that a huge percentage of the population struggle with. It is also one of the toughest to tackle. Back pain causes can range from a muscle strain to degenerative disease. In this article, we are looking at the common and not so common ones and what you can do right now to relieve your pain.

Types Of Back Pain

Let’s first talk about the types of back pain which can be split up into acute and chronic.

Acute back pain comes suddenly and lasts a limited amount of time. Usually, doctors say that back pain lasting less than six weeks is acute. Notice that these terms have nothing to do with how strong your pain is. Acute pain could be dull and relatively weak much like chronic pain could be unbearably strong.

If your back pain lasts for more than six weeks (some may argue three months), then it’s termed chronic and is usually associated with a long-term disease. With chronic pain, you don’t always have as many back pain relief options as the cause can’t always be treated. For instance, osteoporosis can cause back pain and unfortunately is not a treatable disease. Meaning that you can manage the chronic pain but you can’t always remove the source.

Prevention Is Always Better Than Cure

As I discussed in the previous article, the best way that I know to banish back pain is not getting it in the first place! But statistics show that around 80% of us will experience back pain at some point in our lives.

A small percentage of these cases will be chronic and you’ll need proper medical advice to resolve it, but most cases are acute back pain and simply changing up a few of your habits is usually enough to eliminate it.

Heavy Lifting And Back Pain

One of the most common culprits is lifting heavy objects  – hardly a surprising back pain cause.

A lot of people feel that weight training is purely for vanity. Yes your body will look better but more importantly it will function better. Weight training is about training to be better at life! Just don’t get too carried away and try to lift too much too soon, it kind of defeats the object here!

Always warm up before a strength workout. At least 5-10 minutes of active stretching and mobility exercises before every session are a must.

Learn to lift properly, whether that’s a box of old things you want to move to the spare room or a deadlift you are performing in the gym, do it with good form and you will strengthen your back and not harm it.

Sitting Down

Let’s face it modern lifestyle doesn’t set us up for great posture. We sit in a car or on public transport for up to an hour to get to work when most of us then spend 8 hours (or more) sat down hunched over a desk, we then travel home in the same manner and spend the evening slouched on the sofa. Our bodies are more designed to sit rather than stand these days and that’s why when we ask it to perform simple tasks it’s just not up to the job!

Start tweaking your habits little by little… Can you move a bit more each day? Can you get a stand up desk? Can you try being mindful of the way you stand? Have a look at your posture, remember your mum telling you to stand up straight when you were younger? Well, you need to follow her advice more than ever now! Lift your chest, roll your shoulders back and tighten your core and over time you really see a difference.

Medication

This is the obvious answer to relieving pain isn’t it?

Reach for the pills potions gel sprays and anti-inflammatory creams… Ok I have to admit I have used some of the gels and sprays over the years to relieve my post exercise aches and pains but have you ever read the side effects of pain killing and anti-inflammatory medication?

Be very careful with medication. Although commonly used for a quick fix pain relief, the long term effects of anti-inflammatory drugs such as Nurofen or Voltarol can be extremely damaging. They have been seen to cause stomach ulcers and will only ever mask the underlying problem.

By masking the pain we place further stress upon the weakened areas and are unaware of the damage we are causing. As the pain increases so does the level of drugs to relieve the pain! This is madness!

Smoking

Did you know that smokers are three times more likely to experience back pain compared to non-smokers?

We all know the risks of cancer and heart disease but did you realise that your dirty little habit may also be the cause of your back pain as well?

Smoking causes decreased nutrition to the tissues of the back largely because of the carbon monoxide that cigarette smoke contains. Carbon monoxide sticks to the haemoglobin (the oxygen carrying part of the blood), this decreases the amount of oxygen to the muscles, bones, ligaments and tendons of the back. Oxygen is an essential nutrient in the healing process of the tissues of the back and must be present in order to achieve a full recovery.

Not only that but, nicotine is known to cause thickening of the walls of the blood vessels. This thickening contributes to restricted blood flow through the large and small blood vessels of the lower back and increases the amount of time for healing and recovery if you have a back injury.

So what should be done about it? Well, in short, GIVE UP SMOKING! Even veteran smokers have shown a marked decrease in back pain and further disc damage after quitting. Cutting down on smoking can also decrease the chance of developing back problems and can restore good blow flow.

These are just a few of the possible causes of back pain. Look out for my new ebook – Banish Your Back Pain out later this year for numerous  ways to prevent and manage back pain

I would love to hear your thoughts in the comments below.

Cheers,

David