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Back pain is one of those universal ailments that everyone deals with from time to time. For most of us, back pain goes away after some rest. For instance, if you lifted something a little too heavy or stayed on your feet all day when you weren’t accustomed to it, you might feel some soreness or discomfort in your back. Taking it very easy the next day might leave you good as new the following morning.
Though back pain can happen anywhere along your spine, lower back pain is by far the most common. According to Health Science Reports, up to 80% of people have lower back pain at some point in their lives, and the odds of developing back pain increase with age. The longer this pain continues, the more likely it will become chronic and difficult to manage.1
But sometimes, back pain comes on suddenly or becomes much more serious. It might be the result of an injury to your back. While it might not be surprising to feel back pain after a car accident or other incident that jolts the whole body, acute problems tend to come out of the blue.
Imagine bending down to pick up one of the grandchildren and feeling your back “give out.” It can leave you in such pain that it takes your breath away and you’re unable to move. This is the point where a medical alert necklace or wristband for seniors and older adults comes in handy.
On the positive side, according to Current Sports Medicine Reports, nine out of 10 people with new back pain will fully recover within six weeks. But studies have also found that those who stay on bed rest for back pain take much longer to recover from the problem.2 That’s why it’s so important to stay as active as you can while recovering from any sort of back injury (given your doctor’s approval, of course).
But as they say, an ounce of prevention is worth a pound of cure. Avoiding back pain in the first place is the best way to go. Here are some tips to help you do that.
Why You Might Experience Chronic Back Pain
When something is chronic, that means it is ongoing. Acute back pain often happens as the result of an injury, but chronic back pain often occurs after a serious of insults to the body. At first blush, these might not seem to be bad enough to warrant the ongoing back pain you feel, but you might be surprised by how these seemingly innocent habits can give you years of discomfort.
Sitting
You already know that being sedentary isn’t good for your body, but did you know that when you sit for too long, you put immense pressure on your back? That pressure on the muscles can lead to pain.
How to fix it: Even if you’re simply having a relaxing day at home, make a point of getting up at least once an hour and walk around the house. You can use that as an opportunity to head to the kitchen for a glass of water or a reason to wander to the bedroom and put away laundry. Any motion up on your feet can prevent your back muscles from feeling stiff.
Do you keep forgetting to get up and move around? Set a timer to remind you!
Repetitive activity
Let’s say you’re not sedentary and you’re actually quite busy. You can wind up with back pain from repetitive motion. For instance, someone who spends the day pulling weeds or gardening might notice some substantial back pain at the end of a long day.
How to fix it: Take breaks from the action and sit down to rest. Stretch your back muscles gently by stretching your arms above your head. Slowly bend forward to elongate your spine, then rise back up to proper posture.
Poor posture
Proper posture means your body should form a direct line from your head to your hips. It’s usually easier to maintain good posture when you’re standing up. Slouching, however, can quickly lead to pain. When you are sitting down, it’s much easier to slouch as you get comfortable. And while relaxing is a great thing you should do often, you might bend your back in strange ways as you kick back on the couch.
How to fix it: Having and keeping proper posture takes practice. Stay very aware of how your body moves. Keep your shoulders back and your chin parallel to the floor as you walk. If you catch yourself slouching, correct it immediately. As you relax on the couch, be mindful of keeping your back in alignment – this is where pillows become your back’s best friend.
Sleeping the wrong way
How you sleep matters. Some will curl up in the fetal position, but that can be a problem because it rounds your spine and stretches your back too much. Sleeping on your stomach puts excess pressure on your spine as well. Though many experts believe that lying on your back is the best possible sleeping position, the use of pillows becomes a necessity.
How to fix it: Keeping extra pillows on the bed can allow you to grab one whenever you need to bolster certain parts of your body and alleviate back pain. For instance, a pillow between your legs can keep your hips in alignment. Holding a pillow in front of you can prevent you from curling up too far into a fetal position. When sleeping on your back, sliding a pillow beneath your knees can take pressure off your lower back and make you much more comfortable.
And of course, avoid sleeping on your stomach for long periods of time.
If you already have back pain, these tips can help ease it. And this quick guide from SELF can help you figure out how to get comfortable if you have chronic back pain that just won’t go away.3
Not stretching enough
While exercise can strengthen your muscles and provide greater flexibility, you must stretch well before you begin. If you don’t you run the risk of serious injury. Stretching at other times, not just before exercise, can help keep the muscles loose and help you avoid getting hurt while doing day-to-day things.
How to fix it: Make a point of gentle stretching as soon as you get out of bed and take regular breaks during the day to stretch. Before exercise, stretch for at least 10 minutes and focus on doing the same motion you intend to use during your exercise routine. For instance, if you will be walking, stretch the muscles in your calves, thighs, and back. If you will be lifting weights, do a good stretch of your arms, shoulders, and back.
Lifting the wrong way
When bending down to pick something up, most people bend at the waist. They might also twist their back as they come back up. Imagine picking a heavy box up from the floor to set it on the table – you might bend down, pick it up, and twist at the same time to set the box where it should go. But this twisting motion is a prime culprit for back pain.
How to fix it: Learn to lift properly. Your thigh muscles should do most of the work. Here’s how to do that:
· Keep your torso straight. Bend slightly at the knees. Pick up the object and bring it to your chest while standing up and straightening your legs. Don’t twist! Once you’re standing up straight with your spine back in alignment, use your feet to turn your body and place the box on the table.
If you lift something the wrong way and are greeted with excruciating back pain as a result, you might have suffered a slipped disc or similar injury. This warrants immediate help. If you have a button alarm handy, sharp back pain warrants using it to call for assistance.
Moving Too Quickly
When you are in the middle of a dozen different things, it can be easy to forget proper posture or how to lift something. But it can also mean that you move much faster than usual, which invites back injury.
A good example of this is dropping something on the floor while cooking. You will likely do the most natural thing, which means bending down to pick it up. But you might do it very quickly, which can be enough to strain your back.
How to fix it: Take your time. Slow, deliberate movements are a good way to avoid back pain. It can be tough to remember this when you have many things happening around you. The more you practice being mindful of your back, the more likely it will become second nature.
Worrying
How in the world does worry contribute to back pain? When you are worried about something, your body picks up that worry in the form of tension. That tension can make the muscles tight enough that even stretching well doesn’t quite do the job of relaxing them.
During times of stress, you might not be sleeping well, which can lead to tossing and turning and improper sleep positions. And once your back hurts, stress can make the pain feel even worse.
How to fix it: Try not to worry about things you can’t control. If you are worried about things you absolutely can control, then work to find solutions to fix those problems. Talk to a friend or family member about what’s happening – sometimes venting is the best medicine.
Find little things that relieve stress in your day-to-day life. Praying, going for a nice walk, working a puzzle for a little bit of time each day, or reading a good book can all help.
If you are dealing with anxiety that won’t go away, it’s a good idea to talk to a counselor about what’s bothering you.
Know When to Get Help
A little back pain now and then is a fact of life. The tips here can help you lessen the times when your back protests.
But there could be times when back pain comes on very suddenly. This might be the result of trauma, such as a major fall. If you are surprised by back pain that quickly becomes unbearable, it’s time to get help. Senior alert systems are perfect for this. There’s no fumbling for your phone or hoping a neighbor comes by at just the right time – instead, you can reach out for help at any time, day or night, at the press of a button worn on the wrist or around the neck, and get help fast.
Remember, pain is a warning sign that things are going wrong inside your body. It’s worth getting checked out, even if you know exactly why you’re experiencing the issue. Sometimes back pain doesn’t go away on its own – you might need physical therapy to ease your body back into comfort.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10477419/
[2] https://journals.lww.com/acsm-csmr/fulltext/2022/08000/the_role_of_exercise_in_treating_low_back_pain.4.aspx
