The demands of modern life and the increasing challenges of work and social life can cause numerous problems for our locomotor system. Back pain is a primary concern. Long hours spent sitting, irregular eating habits, inactivity, weight gain, obesity, joint diseases, accidents, and sports injuries are among the most common causes of chronic back pain. However, sometimes even sudden movements, such as picking up a dropped object, can cause back pain. Furthermore, muscle pain in the back, neck, and back often results from sitting in unnatural positions for extended periods.

Another fact about back pain is that such conditions are closely linked to emotional and mental health. Emotional fluctuations such as intense stress, sadness, and anxiety can affect physical health, leading to physical pain.

Therefore, to cope with the challenges of modern life and reduce symptoms, it's important to take care of both our physical and emotional health. Measures such as regular exercise, healthy eating habits, proper posture and movement techniques, and stress management can help reduce this type of pain. Additionally, with a doctor's recommendation, treatment methods such as physical therapy or massage can also contribute to pain relief.

Causes of waist and back pain

There are many potential causes of back pain. You can find a detailed list of these causes below:

• Postural disorder: Wrong posture and sitting positions can cause waist and back pain.
• Lifting weights: Lifting heavy objects with incorrect technique can damage the waist and back muscles.
• Not controlling your weight: Carrying excess weight can put extra stress on your waist and back.
• Harmful habits: Harmful habits such as smoking can negatively affect bone health and cause pain.
• Wearing high-heeled shoes: Constantly wearing high-heeled shoes can strain the waist and back muscles.
• Congenital anomalies: Congenital problems in the spinal structure can cause pain.
• Spinal trauma: Spinal injuries resulting from accidents and falls can cause back pain.
• Lumbar strain and herniated disc: Sudden movements, carrying heavy loads, or irregular exercise can cause lumbar strain. These strains can lead to a herniated disc.
• Calcification: Calcification in the joints of the spine can cause pain.
• Infections: Infections such as tuberculosis and brucellosis can cause pain by putting pressure on the lumbar spine.
• Osteoporosis: Osteoporosis, in which bones become weak due to decreased bone density, can lead to spinal fractures and pain.
• Organ disorders: Disorders of internal organs such as the stomach, liver and kidneys can cause back pain.
• Unsuccessful back surgery: Complications or unsuccessful operations after back surgery can lead to pain.
• Psychogenic low back pain: Emotional and psychological factors can trigger or exacerbate low back pain.

It is important to get help from a healthcare professional to identify the causes of waist and back pain and to determine the appropriate treatment.

Who gets back pain?

Low back pain is a common problem that can occur in various age groups. Causes and risk factors for low back pain may include:

• Age: Although back pain is more common between the ages of 35 and 45, it can occur in any age group. It is particularly common in people over 60.
• Gender: Low back pain can occur equally among men and women.
• Excess weight: Carrying excess weight can put extra stress on the spine and lower back and increase the risk of back pain.
• Pregnancy: Hormonal changes and increased body weight during pregnancy can increase the likelihood of developing back pain.
• Standing for long periods of time: Jobs that require standing for long periods of time may increase the risk of back pain.
• Using high heels: Constantly wearing high heels can strain the waist and back muscles and cause back pain.
• Difference in leg length: Difference in leg length can disrupt the body's balance and contribute to lower back pain.
• Occupation: Occupations that cause back pain may include long-distance drivers, those who use vibrating earth auger machines, those who lift heavy loads, those who work in occupations that require sitting for long periods of time, and white-collar workers who sit in front of computers for long periods of time.

The diverse causes of low back pain mean that personal risk factors and lifestyle habits may play a role in the development of low back pain. Therefore, it's important to pay attention to personal health and lifestyle factors to prevent or treat low back pain.

How is low back pain treated?

Treatment for low back pain requires a personalized approach based on the cause of the pain, its severity, the patient's age, and their symptoms. The methods used in the treatment of low back pain are listed below:

Medicines:

• Simple pain relievers: Over-the-counter medications, available with a doctor's advice, can help relieve back pain.
• Muscle relaxants: Used to relieve muscle spasms in the lower back. These should be taken on the advice of a doctor.

Physical therapy:

• Physical therapy and rehabilitation programs play an important role in managing low back pain. A specialist physical therapist implements personalized exercises and treatment methods.

Exercises:

• Regular exercise is crucial for managing low back pain. Exercises that strengthen the back and abdominal muscles can increase lower back stability.
• Low-impact exercises such as swimming, yoga, and Pilates may be recommended for people with back pain.

Physical therapy:

• Professional massage and manual therapy treatments can relieve back pain.
• Warm or cold compresses may also help reduce pain.

Pain bands:

• Special pain patches or patch products may provide temporary relief when applied to the lower back area.

Local injections:

• Depending on the cause of low back pain, local injections applied to the lower back area may relieve the pain.

Surgical intervention:

• If your back pain is caused by a serious underlying condition, such as a severe herniated disc or spinal stenosis, surgery may be necessary. However, surgical options are generally considered before other treatments are tried.

Treatment for back pain requires an individualized approach and should be determined collaboratively between the patient and doctor. The treatment plan should be tailored to the patient's specific condition and the cause of the pain. Remember, the causes of back pain can vary, so consulting a specialist is always the best approach.

What precautions can be taken to protect waist and back health?

Remember, it's important to take conscious steps to protect your back and waist health. Don't forget to consult a specialist for routine back pain. Here are some important tips for maintaining your back and waist health:

• Turn the body toward the front: Turn the body toward the person, object, or subject being viewed. The head, neck, and torso should be in the same plane.
• Change positions: Avoid staying in the same position for long periods of time. Try not to spend more than 45 minutes sitting or standing.
• Use a supportive pillow: Make it a habit to use a pillow that supports your waist curve and back while sitting.
• Bend over correctly: Instead of bending over when doing your work, bend your knees and squat down. This way, your back will be less strained.
• Stay warm and out of the wind: When your lower back gets sweaty, protect yourself from sweat and wind. Take precautions to avoid direct air conditioning or drafts.
• Pay attention when lying down: When lying down, first sit on the edge of the bed and, supporting yourself with your arms, lie on your side, then on your back. When standing up, do the same thing: first lie on your side, support yourself with your arms, sit, and then stand up.
• Correct sleeping position: When lying down, lying on your side and pulling your legs towards your abdomen is the most appropriate position for waist and back health.
• Stretching: Be sure to stretch before and after exercise. This will help prevent injury and prepare your muscles for exercise.
• Daily stretching habit: To relieve back pain, do stretching exercises while working in the office, when you wake up in the morning, or before going to bed at night.

Remember, maintaining back and waist health is a long-term endeavor. Integrating these recommendations into your daily lifestyle is crucial for a healthy back and waist.

What should be the appropriate posture?

Never do:

• Do not bend forward or slacken: Be careful not to bend your waist by leaning forward while sitting or standing.
• Do not bend your waist forward while doing your work: Avoid bending your waist forward or down while doing work.
• Do not sit in the same position for a long time: Sitting in the same position for a long time can negatively affect your waist and back health.

Do:

• If you work at a desk, sit close to the desk: While working at a computer or desk, protect your back by sitting close to the desk.
• Use a good chair: When sitting, use a chair that will allow both your feet to be firmly in contact with the floor.
• Add lumbar support: Include a support on the back of your chair that will maintain the normal curve of your lower back.
• Maintain a correct sitting posture while driving: Avoid sitting slouched while driving. Placing a pillow against the back of the seat to support your lumbar spine may also be helpful.

Healthy sleeping positions and tips

Don't:

• Avoid using mattresses that change shape when weight is applied: These types of mattresses can disrupt the balance of the spine, put excessive pressure on your back, and cause pain.
• Avoid sleeping in the same position for a long time: Sleeping in the same position for a long time, more than 7-9 hours, can negatively affect waist and back health.

Do:

• Choose a mattress that doesn't shift: Choose a mattress that doesn't shift as you lie down. Choosing a wide mattress will allow you to change positions frequently while sleeping, providing a more comfortable sleeping experience.
• Roll onto your side when getting out of bed: When getting out of bed in the morning, roll onto your side first, then sit down using your hands on the edge of the bed for support, and then stand up. This can protect your back and reduce the risk of injury.

What should we pay attention to when standing?

 Don't:

• Avoid wearing extremely high heels if you have to stand for long periods of time.
• Avoid standing in the same position for long periods of time.
• Instead of keeping your abdominal muscles relaxed, try to maintain your back arch and be careful not to slide your knees too far back.
• When you need to do something below your waist, bend using your knees rather than bending forward from the waist.

Do:

• When standing for long periods, create opportunities for rest by periodically shifting weight from one leg to the other.
• Maintain a suitable distance between both feet for a proper and balanced stance.
• Do your work at a height that will not strain your back.
• Make sure that the ground you stand on is not too hard.

 

What should we pay attention to when lifting weights?

Don't:

• Avoid keeping your head tilted or in a wrong position; not maintaining your lumbar curve can endanger your back health.
• Avoid holding the object you want to lift away from your body or in an incorrect position, as this can harm your back and waist.
• Failure to ensure that the support surface (ground) is level and stable may cause you to lose your balance.
• Avoid starting a job without planning ahead and examining the object before lifting the load.
• Avoid lifting the weight suddenly and quickly, as this can lead to injury.
• Pushing the load instead of pulling it is a better option for your back and waist health.
• If possible, it may be safer to carry the load on the front of your body.

Do it

• Keep your head upright and in a correct position, and be conscious of protecting your spine.
• Hold the object you are lifting close to your body and lift it in an upright position.
• Use a suitable support surface and ensure balance when lifting.
• Before lifting weights, plan the task and examine the object carefully.
• Perform the lift slowly and in a controlled manner.
• Pushing the load instead of pulling it is a better option to protect your back and waist health.
• If possible, create a balanced position by carrying the load in front of the body.

 

 Back Pain