Most people will have back pain at some point in their lives (Thinkstock photo)
Our back muscles are some of the most frequently used in our bodies. They hold us upright against gravity, carry our body weight and move us around.
And just like us, they can get tired and overworked. When that happens, our spine compensates and does extra work, causing pain.
Back pain is a very common problem in Singapore, according to Dr Tan Kian Hian, consultant at the Department of Anaesthesiology, and director of the Pain Management Centre at Singapore General Hospital.
"About 90 per cent of the population will have had pain in the back at some point in their lives," says Tan. "Fortunately, most cases can be resolved without treatment within six to 12 weeks."
When to see a doctor
Typically caused by muscle strains, acute back pain usually lasts less than three months. If the pain interferes with daily activities, a medical consultation can be in good order. The doctor will physically examine your back and compile a history of your back problems.
Chronic back pain, on the other hand, is any pain that persists for more than three months. It can be very common, especially among those aged 55 years and above, it can be caused by ailments such as a slipped disc, spinal arthritis or disc disruption — a wear and tear of the "spring" in between the bones of our spine.
Related video: Advice and tips for neck pain relief
You should see a specialist in the following situations:
- If the pain in your back is not getting better after some time, or if it's getting worse
- If you the pain shoots down one side of your leg to the foot
- If you feel numbness or a tingling sensation
- If your pain is worsened by bending over, or by coughing and straining
HOT TIP: We often don't remember the exact names of the medicine we're on. That's why Tan advises patients to bring along any medication that they are currently taking. This is especially crucial if you are unsure or have any questions about them.
"I've had patients tell me that the medication they've got doesn't work," he explains. "But when I ask them which, they can only tell me that it's the white tablet, or the yellow tablet, or the green tablet. When you bring along your medication, we can advise you better."
What you can do to prevent or manage back pain
- Observe the right posture
Most of us tend to slouch in front of the telly or computer or when reading. But bad postures like these can ultimately result in back pain. So make sure you observe the right postures when doing the following:
- When carrying heavy goods: Make sure the item you are carrying is close to you, so its centre of gravity is closer to your spine.
- When lifting heavy goods: Always bend your knees, and not your back.
- When carrying a backpack: Be sure to sling on both straps instead of leaving one strap dangling.
Related article: Is your mattress hurting your back?
- Adopt a healthy diet
Keeping to a healthy diet — and healthy weight — helps, too.
Tan points out that extra body weight may strain your joints during movement or rest, and aggravate your back. Which is why it's important to eat right, and maintain a healthy Body Mass Index (BMI) through regular exercise.
This reduces the load and stress on your back, preventing future injuries.
Looking for healthy recipes? Health Xchange has a treasure trove of delicious low-fat dishes.
- Stay active
To keep your back flexible, Tan also suggests doing exercises. Some patients derive benefits from practising yoga and Pilates, within reasonable limits. You can also try stationary exercises like a cycling station. If that's a challenge, even a stroll is good enough.
DID YOU KNOW? Contrary to popular belief, lying around in bed is the last thing you should do if you are actually suffering from back pain. Dr Tan explains: "Prolonged bed rest is harmful to your back because your muscles will become lazy. And when they do, you are opening the door to long-term problems."
This article was written by Jaclyn Lim for Health Xchange, with expert input from the Pain Management Centre at Singapore General Hospital.
Find more healthy living tips and articles on HealthXchange.com.sg, Singapore's trusted health and lifestyle portal.
Health Xchange's articles are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.
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