Back pain is the single largest cause of disability in the UK. Approximately 1 in 6 adults has some form of back pain. Back pain can be acute or chronic. The pain might be sudden, sharp, or constant. Acute back pain lasts from a few days to weeks which might be because of an accident, fall or lifting something too heavy. Acute back pain usually gets better on its own, but sometimes one may need medical care. Chronic pain lasts for more than 3 months. Chronic back pain is less common than acute back pain and it does not require surgical intervention. Most common is the ‘Lumbago’ which is pain in the lower back.

People receive conflicting advice and messages adding to their frustration, anxiety, and uncertainty about what should be done to relieve back pain. In this blog we will discuss simple ways to relieve back pain and what can be done to prevent it.

Common Causes of Back Pain

It is difficult to find the exact cause of back pain, but it may be caused because of:

• Twisting the spine while lifting a heavy object or sports injuries.
• Injury in intervertebral discs (Slipped disk).
• Unusual nerve compressions (Sciatica).
• Spine problems caused due to osteoporosis.
• Sudden movements like a fall may lead to stress or pain on the lower back.
• Having poor body posture while sitting or walking.

While sprains and strains are usually not serious and do not cause long-lasting pain. But some people experience acute pain which can be quite severe. Sometimes infection called osteomyelitis, autoimmune conditions like ankylosing spondylitis, rheumatoid arthritis or spinal tumours cause lower back pain albeit such cases are low in number.

8 Ways to relieve back pain

1. Stay active and keep moving. Continue with your daily routine much as possible. Research suggests that people who remain active are likely to recover fast. At first, it may seem daunting, but the pain is relieved over time.

2. Doctors may prescribe pain killers Although pain medication doesn’t heal the injury, it relieves pain and opens a window for other treatments like physiotherapy or exercise. Getting back to work would help in distracting you from the back pain.

Our Standing Desk and Back Support Chair can help you correct your posture and focus on your work with ease.

3. Simple back exercises and stretches can help reduce back pain, do them as regularly as you can. Basic remedies applied at home can be effective for treating mild or acute pain from muscle strain, as well as reducing the effects of chronic, severe pain.

4. Though episodes of lower back pain can be improved by briefly avoiding strenuous activity. Keep your rest time short as too much inactivity can make healing difficult. Having said that avoid activities or positions that make the symptoms worse.

5. Stretching muscles in the low back, buttocks, hips, legs and strengthening the core muscles is beneficial for everyone as well as with people having back pain. These muscles support the weight of the upper body, flexibility in these muscles helps the back to move without any injury. Stretch and walk around after every 20 mins while working long hours on a desk.

6. Low-impact aerobic exercises support healing from an injury without hurting the spine. Exercises on stationary bikes, walking, swimming are examples of minimal impact aerobics, and it is seen that people who are regular in doing these report fewer recurring pain episodes and pain flare ups. Regular motion and flexibility are key to a healthy spine. When the spinal structures go unused for too long then this may increase stiffness further aggravating pain.

7. A warm bath, electric heating pad, chemical or adhesive heat wraps may help relax tense muscles and improve blood circulation which in turn facilitates healing. Sometimes ice or cold packs are used to reduce swelling and inflammation in the lower back.

8. Over-the-counter pain medications such as aspirin, ibuprofen, naproxen, and acetaminophen alleviate low back pain caused by a swollen nerves or muscles.

How to prevent back pain?

One of the best ways to prevent back pain is to keep your back muscles strong.

These steps would protect your back and prevent back pain:

• You must do back-strengthening and stretching exercises at least 2 days a week.
• Keep your posture upright. While sitting on a desk chair for work for extended periods might cause back pain, our Back Support Chairs and Standing Desks help in achieving proper posture and relaxed back muscles.
• Avoid lifting heavy objects, but in case if you must then bend your knees and keep your back straight. Your leg muscles do most of the work, thus preventing back pain. Follow a healthy and nutritious diet. Try to achieve a healthy weight. Being overweight puts pressure on your back. Exercising regularly and following a healthy diet are the key to a healthy spine.