5 Tips For Back Pain Sufferers For Living A Healthy Life

painIf you treat the pain before it restricts your ability to move, you will not only save the money that goes into the treatment but will also speed up your recovery.

Whether you are living with back pain due to a sports injury or because of an underlying disease, you have to seek quick treatment to improve your condition quickly.

According to HealthQuest Physical Therapy, “Backaches and back pain may occur for a variety of reasons. Most people experience back pain as a result of sprains/strains, injuries, poor lifting techniques, or sitting improperly for prolonged periods.”

Here are some of the common causes of back pain

Muscle Strain

Muscle strain, which is also known as a muscle tear, occurs when you stretch a muscle beyond its capacity. If you put the undue stress on your muscles while playing football, basketball, running, or while performing any other physical activity such as gardening, it ends-up tearing them, which results in a lot of pain and discomfort.

Sometimes repetitive movements also damage the tendon attached to a muscle, which also leads to a lot of pain.

Ligament Sprain

Ligament sprains are also a common cause of back pain. Ligament sprains are nothing but injuries to tissues that connect bones at joints. Injuries to ligaments occur when you stretch them beyond their capacity; therefore, it’s essential to pay attention to your movements.


 Sciatica, which is nothing but the pain that you feel in the sciatic nerve, is one of the most common causes of back pain. The sciatic nerve is a nerve that stretches from your lower back to all the way down to your feet. Sciatica mainly occurs due to the compression of the nerve, and it’s utterly painful.


Another common cause of back pain is fibromyalgia, a condition which has symptoms similar to arthritis. It’s a term that stands for a widespread muscle pain that’s accompanied by fatigue. So, if you are experiencing muscle pain in your body but you do not know its cause, then perhaps it is fibromyalgia pain, and it can also lead to back pain.

Spinal Stenosis

It’s a condition, that results in the thickening of the vertebrae and ligaments, which eventually leads to pain and discomfort. It’s a condition that’s closely linked to arthritis, and it leads to back pain.



One of the most common forms of arthritis, osteoarthritis is a condition that affects the cartilages, protective tissues that function as a cushion between the bones at a joint. The primary function of the cartilage is to stop the bones from rubbing against each other.

However, when this tissue is damaged, it loses its capacity to work as a cushion between the bones, which increases the friction between them.

Besides, conditions like reactive arthritis, psoriatic arthritis, enteropathic arthritis, and rheumatoid arthritis, etc., can also lead to back pain.

In layman’s terms, back pain is a condition which occurs due to the problems linked to ligaments, muscles, nerves and vertebral bodies. Besides, the pain in your back or lower back can also result from kidney problems.

Here’s How To Handle Back Pain

Strengthen Your Core

Sometimes the pain that you experience in your back can also occur due to weak core muscles; therefore, it’s essential for you to strengthen them. The most important core muscles include transversus abdominis, internal and external obliques, lumbar muscles, and cervical muscles, and you must perform quality exercises to strengthen them.

Abdominal crunch, bridge, single leg abdominal press, double-leg abdominal press, quadruped, segmental rotation, and side plank, etc., are some of the most crucial core strengthening exercises, and you must try to perform them if you want to keep the back pain at bay.

Shed Those Extra Pounds

If you are overweight, you need to find effective ways of tackling this problem. Overweight not only puts undue strain on your spine and weight-bearing joints but also leads to conditions like heart problems like stroke, high blood pressure, diabetes, gout, breathing problems, and cancers.

So, if you want to mitigate the pain in your back and want to improve your overall well-being, you should reduce your weight as soon as possible.

People with overweight not only experience back pain but also experience pain in their weight-bearing joints such as hips, knees, and ankle, etc.

Introduce Exercise In Your Life

Even after knowing that exercise is utterly crucial for maintaining a healthy body, most people ignore them. If you are also someone who underestimates their significance, then you need to change your attitude. Even if you perform low-impact exercises on a daily basis, you can bring a world of difference in your health very soon.

If you are not an exercise freak, you can kick-start your fitness routine with short walks and runs initially. And after that, you can increase your time slowly.

For example, if you start with a 15-minutes walking session, with the passage of time you can extend it to a 30-minutes session. You can increase the time limit of your runs as well.

Stick To Healthy Diet

If you want to live a healthy life, you must up the intake of nutritious fruits, veggies, and nuts in your diet. People with back pain should increase the consumption of salmon, sardines, black cod, mackerel, and chia seeds, etc., to beat the reduce the inflammation.

Also, colorful fruits and veggies like grapes, cherries, watermelon, berries, and carrots, etc., also help in reducing inflammation.

Also, colorful fruits and veggies like grapes, cherries, watermelon, berries, and carrots, etc., also help in reducing inflammation. You should also consume a lot of herbs and spices to subside back pain. For example, you should up the intake of ginger, garlic, onions, and basil, etc.

Besides, oregano, curcumin, and turmeric., etc., are also great for your back.

 Consult A Physical Therapy

If you want drug-free treatment for back pain, look no further than physical therapy. Yes, it is true that seeking physical therapy is one of the most effective ways of dealing with back pain. When you meet your therapist for the first time, they ask several questions about your problem to get detailed information about it. Analysing the symptoms of back pain in detail helps in identifying its primary cause, which eventually makes it easier for your therapist to design a personalized care plan to meet your goals.

So, if you want to live a healthy life, follow the tips mentioned in this post.

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