The term “back pain” encompasses a wide range of conditions that can lead to pain in any area of the back, including the back (upper back) or the lumbar (lower back). In this article, we discuss some common causes of back pain, as well as strategies to use in our daily lives to prevent and combat them when they do occur.
Facts and figures
Back pain is a common health problem. It is estimated that 4 out of 5 people in this country will suffer from at least one attack in their lifetime. When we speak of an attack, we are referring to conditions that are in an acute phase. However, low back pain and other types of back pain can, in the absence of adequate management, develop into a chronic condition. Episodes then last several months, or occur regularly within the same period.
It goes without saying that chronic back pain can be a real hindrance to daily life and to professional, family and social activities. In some cases, it can even lead to long-term deconditioning, i.e., a significant decrease in physical abilities due to the cessation of activities and the sedentary lifestyle forced by the health problem.
Some causes of back pain
Depending on the location of the pain, different names are given to “back pain”. Back pain refers to pain that affects the upper back, near the shoulders, while lumbago concerns the lower back. Cervicalgia refers to neck pain, which can be related because it often radiates to the back.
The causes of these conditions are numerous. They can be related to trauma, shocks or accidents causing lesions in the different structures of the back. Poor posture and repeated movements are also to blame for the development of chronic conditions. The back is then under constant pressure that can, in the long run, damage its various structures.
In such cases, damage can occur to the intervertebral discs located in the spine. Pain can also be caused by osteoarthritis affecting one of the above-mentioned areas. This condition is caused by the wear and tear of cartilage, a fibrous tissue that acts as a cushion between the vertebrae to prevent friction and absorb pressure. When cartilage wears away, a phenomenon that can be exacerbated by poor back hygiene, it usually results in pain. Underlying health conditions can also be the cause of back pain, which is why it is important to consult a health care professional to determine the causes.
How can I prevent back pain?
It is essential to adopt a healthy lifestyle in order to prevent back pain, especially the development of chronic conditions, as well as the serious consequences that come with them. Here are some strategies to help you do just that:
- Strengthen the back and abdominal muscles: The back and abdominal muscles directly support the spine. Strengthening them through targeted exercises helps improve posture and also prevent pain.
- Choosing the right mattress: we spend about a third of our lives lying in bed. We understand the importance of choosing our mattress well, since it must be suitable for our body type and our sleeping positions. It is therefore important to obtain expert advice when purchasing a mattress.
- Adopt good postures on a daily basis: the sedentary nature of our work and home life is extremely bad for our musculoskeletal health, and particularly for our back health. When we work at a desk, we must make sure that we do so under ergonomic conditions to prevent injuries. We also need to watch our posture on a daily basis, especially when watching television, to make sure we don’t “spill” too much on the couch.
- Be physically active: To combat the effects of a sedentary lifestyle, and for stronger muscles and bones, it is important to engage in regular physical activity. At least 150 minutes of physical activity per week is recommended for a healthy adult, or 5 periods of 30 minutes.
- Responding to pain: When pain occurs, it is important to rest and avoid actions that contribute to the symptoms. Taking an analgesic may be recommended to control the pain. Then, the application of ice for 10-15 minutes every hour is recommended in case of signs of inflammation (redness, heat, edema). Heat can be applied when inflammation has subsided, as it promotes circulation and tissue repair.
- Avoid prolonged inactivity: When back pain is present, rest is necessary, but prolonged inactivity should be avoided at all costs. Although there is a tendency to want to lie down to minimize pain, this can actually contribute to the crystallization of pain and its evolution into chronic pain.
If you need help, consult the Clinique GO™ team
As mentioned, in the case of back pain that persists after a few days despite “home treatment”, it is recommended that you consult a medical professional so that you can clarify the causes of the problem. In this sense, the Clinique GO™ team can help you in several ways.
First, our telemedicine service can provide medical advice for an acute condition that limits your daily life. Advice on how to control the condition can then be provided and the doctor you meet virtually can direct you to the appropriate resources or professionals. Secondly, we offer a home physiotherapy service, relevant for the evaluation of pain and its adapted management through targeted exercises and advice. Finally, our ergonomic services, offered at home and by online consultation, can be relevant to help you adopt ergonomic work postures and adapt your work environment. This is to prevent future pain or to prevent current pain from worsening or becoming established.
In case of back pain, do not hesitate to call on our team to take advantage of a treatment adapted to your needs and situation.
Approuvé par Francis Desjardins
