According to a study, 35 percent of those who complain of back pain have back pain that becomes a chronic problem. Why do people have back pain? Medical experts list the main causes as follows: poor posture, injury, stress, pregnancy, old age and overuse.
Pay attention to posture
If you adopt standing properly as a principle, you will see that your back pain will decrease. After a while, you will have no complaints. Be careful not to lean forward while sitting. Do not let your shoulders come forward. Constantly push your shoulders back and pull your stomach in. In this way, you will distribute the weight of your body equally to various areas. Never sit with your legs crossed. This habit makes blood circulation difficult. When you are going to bend, do not bend your back forward. Kneel by bending your knees. In this way, you will prevent too much load on your back. When returning from shopping, do not carry the load in one hand. Put equal amounts of materials in two separate bags or sacks and carry them. By ensuring balance between your back and shoulders, you will get rid of back pain.
Diseases that cause pain
Schuermann disease:
The vertebrae in the back are less mobile compared to the neck and waist. For this reason, developmental diseases at the level of the vertebrae related to blood circulation problems in the adolescence period are most commonly seen in the back. The roundness and hunchback called kyphosis that occurs in the backs of children who experience muscle and joint incompatibility in the adolescence period can cause back pain. It can be a sign of the disease, as well as caused by bending forward during this period. Scoliosis, the curvature of the spine in three dimensions in childhood and young adulthood, can manifest itself with back pain. These back pains increase with movement and pass with rest.
Inflammatory rheumatic diseases:
These back pains, called inflammatory and night pains, are the most well-known symptoms of the disease. They occur in the second half of the night with a severity that can wake you up from sleep. In addition to pain, joint swelling and morning stiffness complaints occur. In rheumatic diseases, early diagnosis is used to minimize the damage that may occur due to the disease.
Bone loss disease called osteoporosis:
It can cause severe back pain, especially at night. Back pain in older women can be caused by the vertebrae losing their shape and collapsing, a condition called osteoporotic destruction that occurs due to osteoporosis.
Cancer:
In middle age (over 40 years old), back pain may occur at night due to cancer that has spread to the spine. The pain should be investigated in this direction. The easiest diagnostic method to eliminate the disease is to take a two-way back X-ray.
Disproportionality problems:
Women with large breasts relative to their weight and height index may experience back pain.
Heart diseases:
Back pain radiating to the shoulder blade may cause suspicion of heart disease. Back pain may be the first symptom of bile duct diseases.
Zona:
The disease, which occurs as a result of inflammation in the nerve endings, can manifest itself with back pain without any symptoms.
Psychosomatic cause:
Back pain should not be attributed solely to living conditions and stress. All types of illnesses should be examined.
To relieve pain
If your back hurts, stop whatever you are doing. If your back is hot, apply a cold compress. If your back hurts and feels tight at the same time, move a hot water bottle around your back. You can also take a painkiller. If your back pain doesn't go away in two or three days, you should see a doctor.
Staying in bed for a long time can weaken the muscles that support the back. Therefore, it is wrong to try to relieve pain by just lying down. In the meantime, let us state that yoga poses are extremely beneficial for the back.
For a healthy back
1 – Stress and tension cause the back muscles to tighten. Therefore, get a back massage once a week or learn to do yoga. You have to take these measures to relax the back muscles.
2 – Choosing the right exercises is very important for the back to be healthy. Swimming and walking are considered ideal exercises for the back, but you should still consult a doctor.
3 – The chair or armchair you sit on must be very comfortable. And it must support your back. You should pay attention to this at home, at work and in the car. It is necessary to support the backs of soft sofas and armchairs by placing pillows.
4 – Since we spend about a third of our lives sleeping, we need to pay attention to our bed. Your bed should be in a shape that your hips and shoulders can be comfortable in.
1. Stretch Your Neck
Sit upright and gently lean your head toward your shoulders without turning it around. You can do this exercise by placing the receiver on your right shoulder and your left shoulder while talking on the phone.
2. For Your Shoulders
To relieve back pain caused by your sleeping positions at night without disrupting your upright sitting position, move your shoulders forward and then backward in a regular rotation.
3. For Chest Muscles
Without changing your upright sitting position, bring your arms together in front of you parallel to your chest. Make sure your arms are tense and while your hands are together, ensure that your inner arm muscles and chest muscles are stretched towards your head.
4. Continue to Back Muscles
While maintaining your upright sitting position, first open your right/left arm to the side. Stretch your hand upwards from your wrist with your palm facing outwards (This will open your inner arm muscles). Without changing the position, stretch your arm towards your back and rotate your wrist around itself. Raise your arm parallel to your head and repeat the same movement. You will hear your muscle cracking sounds. Repeat the same process with your other arm.
5. Next is the Legs
Trying to keep your back straight, pull your leg towards your chest. Do this movement until you feel the tension in your back leg muscles. Without changing the position, turn your ankle around itself and while it is tense, slowly drop it next to the chair as in figure 2. Repeat the same process for your other leg.
6. For Your Lateral Leg Muscles
In an upright sitting position, first extend your right/left leg vertically and parallel to your body. Stretch your leg and turn your foot around from your ankle.
