Back pain: things you're doing wrong

Myths about back pain

Back pain is one of the most common ills in our society. Much is said about its causes and how to cure it, but what is the truth? We have been advised by the best expert in our country to dismantle false myths and bring you the best tips to end back pain.

"it's for the column"

False, it is almost always muscular. According to Dr. Kovacs, "out of every 100 patients, back pain is due to a malfunction of the musculature in 95; in 4 to a structural alteration of the spine (such as herniated disc or spinal stenosis); and in 1, to another disease that manifests itself in the back (cancer, infections, metabolic, digestive diseases, etc.).

"if it hurts, rest"

No, you better move. Scientific studies have shown that bed rest, especially if it lasts more than 48 hours, causes loss of muscle tone, prolongs the duration of pain and increases the risk of recurrence.

What to do. Maintain as much physical activity as possible, avoiding only what really triggers or increases pain.

"take muscle relaxants"

Not always. "Except in a few specific patients, muscle relaxants have been shown to have a negligible effect and generate side effects, which is why their indications are less and less numerous," he says.

And the paracetamol? Dr. Kovacs states that it "has no more effect than a placebo."

"to prevent, swimming or better yoga"

They are good, but not the only ones. As Dr. Kovacs comments, "They were encouraged because they do not involve symmetrical exercise and they do not require sudden efforts. But the data shows that really any exercise is better than none, and the differences between one and the other are negligible."

The important thing is to be constant. It is convenient to choose the exercise based on your personal preferences to be regular. If you have never practiced it, better train with a monitor and progressively.

"It's the fault of bad postures"

No, it is still the fault of the muscles. Dr. Kovacs is blunt: "Postural hygiene has been shown to have a negligible effect and only in extreme situations, in which a forced posture is maintained for hours or really excessive effort is undertaken." In contrast, "a reasonably developed musculature is essential" to avoid pain, so that sport is more effective in protecting the back. Of course, we must watch with postures that we maintain for hours, such as working with a computer, etc.

"It hurts more in case of overweight"

Most rigorous scientific studies show that its effect is negligible or non-existent . Why? Being overweight implies a certain increase in the load on the spine, but since it is distributed in a relatively homogeneous way throughout the body, it does not force the muscles to maintain as intense an effort as when the weight increase is asymmetric and modifies the center of gravity. as it happens during pregnancy.
Sport before diet . In general, it is more important for the back to have sufficiently developed and trained muscles than to avoid being moderately overweight.

"sleep on a hard mattress"

No, better medium firm. It is a widespread myth, but "scientific studies have shown that, contrary to what we believed before (even the researchers who conducted those studies), compared to a very firm mattress, a medium firm mattress significantly improves pain and the degree of disability ".

As it should be. "The optimal thing is that the mattress is firm, in that it does not deform like a hammock, but also soft enough to adapt to the curves of the spine", recommends the specialist. You also have to watch which pillow is used.

"better flat shoe than heels"

Neither one nor the other. A high-heeled shoe, especially a thin one, has been shown to increase the load on the spine and increase the effort required by the lumbar muscles. And, as the doctor points out, "this is increasingly the case, as age advances and the intervertebral discs wear out." On the other hand, a completely flat shoe also involves more work for the back muscles and can also trigger knee problems.

Which to choose? For walking, the best is a shoe that supports the foot well, with a heel between 1.5 and 3 cm in height and a wide last.

How to treat back pain

Physical therapy and exercise

Depending on the case, the specialist guides applications of heat or cold, prescribes the use of short-wave devices, ultrasound, magnetotherapy or laser … Also exercises to improve mobility and reduce relapses.

Massage

As the expert explains, "the massage has been shown to have an effect, albeit of relatively mild intensity and short duration, with no differences between different types of massage being detected". What it has not shown is to have a preventive effect.

Medication

The specialist can prescribe specific medication. Thus, in case of acute pain (the first 14 days), non-steroidal anti-inflammatory drugs, such as ibuprofen, are adequate, but not in chronic pain.

Thermal patches

Certain studies suggest that they may have a temporary effect, although the available scientific evidence is inconclusive.

What about vitamins D and B?

According to Dr. Kovacs, "Scientific tests have shown that neither vitamin D nor B have any effect on back pain."

3 preventative stretches for back pain

Here are 3 stretches that can help you prevent back pain. Also, do not miss the post of our blogger and personal trainer, Eri Sakamoto, with simple and effective exercises to say goodbye to back pain.

Lumbar stretch: On your back, bend your neck as if you wanted to look at your belly button, raise your knees towards your chest and take each one of them or hug them. Hold the position for a few seconds.
Neck tilt: Sitting, without turning your head, tilt it to the right, bringing your ear closer to your shoulder without raising it. Hold for a few seconds and repeat with the other side. During the entire exercise, keep your eyes straight ahead.
Pelvic rotation: On your back, with your arms crossed, bend one leg and bring it to the opposite side. Repeat with the other side.

And if you have lower back pain, find out the cause and how to get rid of the pain fast.

Clara trick

DOES STRESS ALSO INFLUENCE?

It does, as it "increases the discomfort caused by the pain, the risk that the pain will last longer, and perhaps also the risk that it will appear." Therefore, relaxation techniques would be positive.

Why a herniated disc doesn't always hurt

30% of healthy and pain-free people have herniated discs. And 70%, disc protrusions.

When does it hurt?

Protrusions or hernias only cause problems when they chemically irritate or compress a nerve root, causing radiating pain and sometimes loss of strength or sensation along the arm
or leg.

Other causes

If the patient only has pain in the spine and does not radiate to the extremities, the hernia is not the cause. You have to treat the pain as if the hernia did not exist.

What to do when pain becomes chronic

Stay active: it is advisable to maintain the highest degree of physical activity that pain allows.
Treatments: you can resort to a neuroreflexotherapy intervention, some drugs that require a prescription, etc.
And the surgery? It is only indicated in approximately 1% of patients.