Mrs Adisa, a 45-year-old woman, woke up with a shooting pain in her back. The pain radiated from her back to her legs. She couldn't stand up from the bed. She waited a bit for the pain to subside. After the pain subsided, she put her feet gently on the floor and sat straight on the bed. She looked around the room. Her gele was hanging on the arm of the only chair in the room. Her clothes hung neatly in her wardrobe. She had carefully selected matching shoes and purse. Today was her best friend's husband's 50th birthday anniversary. She smiled wistfully. She couldn't wait to celebrate with her friend. She felt another sharp pain at her back, and she winced in response. She clenched her teeth and a lone tear fell from her eyes. She rubbed off the year with the back of her palm. She wished the pain would disappear. She muttered a quick prayer that the pain would not interfere with the affairs of the day. She had promised herself that she would dance to stupor. After all, she used to be a very good dancer in her heyday. She looked to her side on the bed. Her husband was sleeping peacefully. She contemplated waking him up before going to take her bath or after she has had her bath. She decided on the latter. She forced herself to stand up and limped to the bathroom. By the time she finished having her bath, her husband had woken up. He was scrolling through his phone. He looked up from his phone and noticed that she was limping.
'Dear, what happened to you? Why are you limping?' He asked.
'Good morning to you. I woke up with the usual back pain. Maybe you can help me rub my back with the aboniki cream.'
'Good morning jare. You know I would be glad to do that, but we need a lasting solution for this persistent back pain of yours'
'I know' She replied. She took the aboniki cream from the dressing mirror and passed it to her husband while he went to work on her back. They finished dressing up and went to the party. Mrs Adisa had forgotten about the back pain until she started dancing with her friends. She felt a sharp pain in her back. She couldn't stand properly. She had to hold on to one of her friends who led her to a chair for support. She narrated her ordeal to her friend. Her friend told her about the article on back pain she read on healthyish blog and how her back pain had subsided ever since she applied what she learnt there. She thanked her and promised to check it out.
As simple as back pain sounds, it has been identified as one of the most common reasons people seek medical care or even miss work. It reduces the quality of life and functionality of individuals. Back pain is characterized by a shooting, burning or stabbing sensation in the back which can radiate down to the leg. It can worsen if not properly taken care of. Usually, it is caused by lifting heavy loads repeatedly or engaging in movement or activities that can put a strain on the back muscles. Individuals older than 40 years old, who fail to exercise and are obese are prone to having back pain. Other factors that can predispose an individual to back pain include smoking, depression, anxiety and diseases such as osteoporosis, osteoarthritis. There are measures that can be put in place to alleviate the symptoms of back pain as well as prevent its occurrence.
1. Engage in regular low-impact exercise: Low-impact exercises do not strain or put pressure on the back muscles. This include walking, bicycling and swimming. They help to increase strength and endurance in the back. Also, abdominal and back muscle exercises also help to strengthen the core which works to support the back.
2. Maintain a healthy weight: Excess weight puts pressure on the back thereby straining the back muscles leading to back pain. Shed off excess weight to prevent back pain or alleviate its symptoms. You can check our article on how to lose weight in an healthy manner.
3. Stop or Avoid smoking: If you are smoker, stop smoking and if you do not smoke, avoid smoking. Smoking increases the risk of low back pain by reducing oxygen supply to the spinal discs in the back. The higher the number of cigarettes you smoke, the higher the risk of having back pain.
4. Maintain good body posture: Avoid movements or posture that puts pressure or strain on the back. Don't slouch when standing. When standing for long periods, place one foot on a low footstool to take some load off the lower back. Alternate your feet. Sit well. Choose a seat with good lower back support and armrest. Place a pillow or rolled towel in the small of the back to maintain its normal curve. Good posture reduces stress on the back muscles.
5. Avoid heavy lifting: If possible, avoid lifting heavy loads. In situations where it can't be avoided, maintain a good posture while lifting. Let your legs do the work. Keep your back straight, do not twist and bend only at the knee. Hold the load close to your body.
6. Stress management: Chronic stress is a contributing factor to the development and exacerbation of back pain. Stress management like deep breathing exercises or engaging in hobbies provide relaxation that helps reduce stress and alleviate back pain symptoms. Also, adequate sleep is a form of stress management technique as it enables the body to heal and regenerate benefitting overall pain management.
7. Eat nutritious diet: Eating a nutritious diet is essential for preventing and managing back pain. Eating food with anti-inflammatory properties such as fresh fruits and vegetables, fatty fish rich in Omega-3 fatty acids and whole grains can help to reduce inflammation and alleviate symptoms of back pain. Also, avoid or limit intake of processed foods, sugary snacks and beverages.
8. Stay hydrated: Staying hydrated cannot be overemphasized. Proper hydration plays a crucial role in preventing and alleviating the symptoms of back pain. It helps to maintain spinal discs' hydration thereby reducing the risk of associated back pain. Take at least 8 cups of water per day.
Making lifestyle and dietary changes offers relief and improves overall back health. With commitment and patience, a healthier lifestyle and diet can lead to a pain-free back and more fulfilling life.
NB:We are bio individuals which is to say not all size fits all.prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.
