Are you taking care of your back?
Fun fact: your spine has four natural curves that help distribute stress and weight evenly along the body. These curves are essential for maintaining balance and supporting the head and upper body.
Being literally behind us – we tend not to think much about our back. It's an easy part of the body to take for granted – until it starts acting up, until you’re besieged by aches and pains when it becomes difficult to even lie down for long periods.
It can start with a little twinge from sitting too long. Maybe a strain from the gym or bad posture at your desk. The problem is that a “small” backache can quickly lead to more worrying back-related problems.
Backache is a common ailment that can affect people of all ages, but it can become more pronounced as you get older thanks to changes in the spine and other supporting structures. Common causes of back pain include muscle strain, herniated discs, spinal stenosis, arthritis, poor posture and ageing-related degeneration.
Chronic back pain limits your range of motion and makes it challenging to perform daily tasks or participate in physical activities. Pain can also disrupt sleep patterns, leading to insomnia or frequent waking during the night. This can further exacerbate other health issues.
Also to contend with: muscle weakness. If back pain makes you limit your physical activity, it can lead to muscle atrophy and weakness over time. In some cases, back pain is caused by nerve compression (e.g. sciatica) and leads to numbness, tingling or weakness in the legs.
It's essential to address back health issues as soon as possible to prevent these complications. Don’t wait till you’re in agonising pain - see your doctor sooner rather than later!
Taking better care of your back
- Your spine is made up of 33 small bones called vertebrae, which protect your spinal cord and help you move around. Staying at a healthy weight means you won't put too much pressure on your back. Eating balanced meals and staying active helps.
- Your back has over 100 muscles that help you bend, twist and move in all directions. So, regular exercise is the key to helping those back muscles stay strong and healthy.
- The curves in your spine help balance your body and absorb shock when you move – which makes good posture part of the healthy back package. Sitting or standing up straight keeps your back healthy. Use a good chair with lumbar (lower back) support and keep your screen at eye level.
- When you lift something heavy, use your legs, not your back. Keep the object close and bend your knees.
- Your back has different curves when you stand and sleep, so a good mattress and pillow help you rest well. Sleep on a comfy mattress that supports your back. Side sleepers can use a pillow between their knees, while back sleepers might use one under their knees.
- Your spinal discs act like shock absorbers, helping you move around smoothly. Drinking water keeps your spine healthy because it helps your discs (the soft cushions between your vertebrae) stay hydrated.
- Stress can cause your muscles to tense up, which can lead to back pain. Relax with deep breathing or meditation to help your back.
Good to know
Sometimes back pain needs special treatment, so seeing a healthcare professional is important if you’ve been in pain for a while.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.