Did you know that lower back pain is one of the most common health complaints? Not surprising if you have suffered from it at times. The symptoms often increase as your age progresses. Besides age, there are often other causes that can lead to back pain, such as lifestyle, physical work or incorrect posture. In this blog, physiotherapist Bart tells you more about the causes and gives tips on how to prevent back pain yourself.
Specific and nonspecific back pain
About 90 per cent of people with back pain have a non-specific cause. These are back pains that persist for less than six weeks and therefore have no obvious cause. Specific back pain therefore lasts longer and does have a clear cause.
Specific causes of back pain include:
- Hernia
- Osteoporosis in the dorsal vertebrae
- Sciatica
Risk factors for developing back pain
There are several risk factors and causes that influence the onset of back pain. For example:
- Overweight
- Smoking
- Heavy physically demanding work
- Wrong attitude
- Depression/anxiety
Back pain is often the result of improper loading of the back. Bent or heavy work that requires a lot of lifting can cause back strain. It is therefore important not to lift more than you can handle and to adopt good posture for lifting and bending.
Sedentary work can also affect your back. While sitting, the lower vertebrae are stressed more than when you are standing. In addition, sitting posture also has a major influence on the development of back problems. If you sit in an active position with your back straight, you are less likely to suffer from back problems than in a slumped position with a rounded back.
What can you do yourself for acute low back pain?
It may sound contradictory, but the best tip against acute low back pain is: keep moving enough. With exercise, you strengthen your muscles and reduce the risk of back pain. While doing so, be careful not to go over your pain threshold. Low-impact exercise, such as walking or swimming, often works best.
The worst back pain usually disappears within one to two weeks. Persistent back pain takes six to 12 weeks to heal. Depending on the cause of your symptoms, they may also return.
Are you experiencing too much pain? Then you can take pain-relieving drugs such as paracetamol or the anti-inflammatory ibuprofen. Always ask your doctor, pharmacist or chemist for advice!
10 tips to prevent back pain
- Maintain a straight back while sitting
- Lift from your legs, not your back
- Make sure you have good shoes
- Avoid long sitting
- Get enough sleep
- Prevent obesity
- Sleep on a mattress that supports your back properly
- Exercise enough
- Avoid stress
- Ensure adequate relaxation
More information or make an appointment?
Would you like more information about back pain or to schedule an appointment with one of our physiotherapists? Please contact us via the contact form, 085-5000333 or info@friskfysio.nl. We are happy to help you!
