Back Pain: Discover 10 Tried & True Ways to Prevent It

Last updated on July 21, 2021

As a part of our SPOTLIGHT series, I have had the great pleasure of talking to some respected voices for public health, including neurosurgeon Dr. Elenwoke. I once asked him about the most common problems he treats – “Back pain. Depending on the location. And head injuries from accidents,” Dr. Elenwoke said.

Neurosurgeons specialize in the treatment of head and spine injuries. They correct aneurysms (swelling of weak artery walls) and arteries that have a blockage. Also, they treat several structural changes at birth, brain and spinal cord tumors, and peripheral nerve problems. Lastly, neurosurgeons help offer lower back pain relief.

In this post, we will look into back pain. Understanding back pain as a public health issue helps to explain how it affects everyday life. We will draw attention to the possible causes, red flags to pay attention to, what back pain needs surgery, and, of course, actions to take to prevent them instantly. First, let’s learn about what pain means.

Back pain – a significant medical and public health problem

Anyone can have back pain. It is a global public health issue that affects all cultures and ethnic groups, regardless of age, gender, or socioeconomic status. It is a widespread reason for seeking the services of a health care professional.

About 70-85 percent of adults suffer from back pain at some point in their lives. Most people with this condition recover quickly; however, recurrence is common. In some people, it can become never-ending and disabling. The prediction is that disability and costs due to this condition will rise in the coming years.

How it affects everyday life

1. Affecting sleep
2. Affecting mood and possibly increasing the risk of depression
3. Concerning the ability to think, reason, concentrate or even remember things.
4. Decreasing movability
5. Decreasing the ability to work out
6. Affecting the willingness to eat or drink
7. Making it difficult to do everyday functions
8. Limiting one’s ability to participate in social activities

Red flags to keep an eye on

Never ignore ANY back problem. It could be a simple pain or a sign that something else is wrong. Back problems usually respond to non-surgical treatments — such as anti-inflammatory medicines, heat, and physical therapy. Surgery might be an alternative treatment if traditional treatments have not worked and if the pain is continuous and disabling. Surgery may relieve connected pain that goes down the arms or legs. Please, check with a health care provider for evaluation and treatment.

How to prevent back pain

To prevent it, keep the back healthy. To do so, here are effective ways to incorporate it into daily life.

1. Move, stretch and exercise regularly to keep muscles strong and flexible.
2. Maintain a healthy weight and eat a nutritious diet.
3. Use furniture and equipment that are at a comfortable height.
4. Switch sitting positions often and walk around regularly.
5. Put your feet on a low stool or a stack of books when sitting for a long time.
6. Wear comfortable, low-heeled shoes.
7. Sleep on your side with the knees drawn up in a fetal position. To make yourself more comfortable, place a pillow between your knees.
8. Always sleep on a firm surface – choose your mattress wisely.
9. Lift heavy objects by keeping objects close to the body. Bend knees to lift correctly. Avoid twisting when lifting.
10. Coughing from heavy smoking can also cause backaches, so it is a good idea to quit smoking.

Bonus tip: If the pain is due to poor rest, a restorative night’s sleep is my go-to. And it always works – no medicines.

However, due to the complex nature of backache, no single intervention is 100% effective at preventing this global problem. Nonetheless, there is likely the benefit of combining all prevention strategies above to get relief.

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