There are so many factors that can cause back pain such as: strained muscles, spinal stenosis, degeneration of vertebrae, herniated disc, injuries and numerous other diseases. Nearly every adult has experienced back pain at least once in their life.
Nowadays, there is a sophisticated diagnostic procedure application called magnetic resonance imaging that is used to discover the cause of pain, but still the clear reason cannot be discovered in almost 85% of the cases. There are two types of back pain: chronic (lasts more than a month) and acute (lasts for a month). Acute pain usually passes spontaneously, without treatment. On the other hand, when it comes to chronic back pain, it requires additional counseling and testing.
The most common symptoms are stiffness in the shoulders and the neck, you feel your head heavy, you are constantly tired and the muscles of the neck are stiff which causes the pain.
Improper posture, folded back and carrying a heavy load are the major reasons for this kind of pain. Moreover, aging and carrying heavy load can cause arthritis.
Here are some tips for healthy back:
Make sure to exercise on a regular basis in order to strengthen the muscles of the back, and because sitting weakens the waist muscles, you should get up and shake the legs for 10 minutes. Buy new mattress if it’s older than 5 years in order to improve your life quality and eliminate the pain in the back.
Don’t sleep on your stomach since this causes harm to your back and neck. You should also do more sports, at least walk for half an hour every day. You can also hike as it stretches and relaxes the back muscles.
In order to avoid deforming and amplifying the spine pain, don’t carry heavy objects. If you have small children, before you take them in your arms, make sure to bend your knees and then lift with help of the thigh muscles.
Due to a wide movement range, the shoulders are more specific joints and they are more susceptible to damage. The sore shoulders can come from these reasons:
- Stiffly shoulder,
- Fractured bones on the hand,
- Unstable joints in the shoulders
Causes of the spread of the neck pain
As we previously mentioned, the pain in the back is either acute or chronic. The most common cause of pain in the neck is stretching or damaging of the structure of the neck.
The following ones are the risk factors that lead to stretching and cramping the muscles:
- poor posture during sleep,
- work-related sitting,
- reduced physical activity,
- poor posture while walking and sitting.
This is how you can reduce your pain at home:
It has been medically confirmed that the cold and hot compresses can reduce the back pain. So, in order to heal the pain, you should pour cold or hot compresses to the problematic area and you should repeat this from two to three hours.
Beside using hot and cold compresses, you should also perform some proper neck exercises like movement of the neck muscles, and also exercise on a daily basis in order to eliminate the pain. This will help you strengthen the muscles of the neck, especially when it comes to chronic pain.
Massage is yet another method which will help you relieve the neck pain.
Make sure to use feather pillow that forms according to the head and neck’s shape. Pillow with memory foam is also a great solution. On the other hand, you should definitely avoid the pillows that are high or hard. If you sleep aside, it is possible to prevent curvature of the spine. When you go on long trips, you should use an adequate cushion in order to provide great support to the neck and head.
We all know that when it comes to pain and stiffnes in the back and neck, stress is number one enemy, so in order to prevent pain, you should eliminate stress from your life. You should also do yoga, meditation and relaxation exercises.