Know more about self-care

Know more about self-care

Low back pain is experienced in 60%–80% of adults at some point in their lifetime. Some studies have demonstrated that LBP is one of the most common cause of visits to a physician and that men and women are equally affected by LBP. The literature shows that 30% of adolescents worldwide experience at least one LBP episode.


So how one can stay away from getting backache?? 


Most of spine specialists suggest keeping healthy lifestyle can keep backache away.


What isself-care habit which can keep back pain away?


Meditation :

Recovery of patients with chronic low back pain (LBP) is depended on several physical and psychological factors.Meditation can help reduce distress, fatigue, and pain. It improves mental functioning, mood, and well-being, including in patients undergoing treatment.


Because these practices are pleasant, non-invasive, and beneficial.


Walking :

Activities done at a comfortable pace such as walking, swimming, biking, rowing, dance, resistance training, using an elliptical machine, and other low-impact aerobics are considered low-intensity exercise.


Low-intensity exercises have shown to improve mood, mobility, and cardiorespiratory fitness, while reducing fatigue, pain, and risk for injury.


Regular exercises :

Most common cause of back pain is non-specific pain i.e.; cause is not identifiable and in most of these cases back pain gets resolved in a few weeks’ time.


Researchers have summarized the results of 21 good-quality studies involving more than 30,000 participants.   They conducted a search for studies looking at whether strengthening exercises, endurance training and aerobic exercise helped to prevent non-specific low back pain. The summary shows that exercise can effectively prevent back pain:


♦ Without exercise, between 41 and 57 out of 100 people had low back pain again within one year,


♦ compared to only 27 to 31 out of 100 people who followed an exercise program.



In other words, regular exercise prevented back pain from returning in 14 to 26 out of 100 people. Just 5 min of exercises daily or a few longer sessions weekly can also help as shown by research studies.



Good sleep at night :

Chronic low back pain (CLBP) is often associated with poor quality of life, negative affect, and functional impairment. Tang  found a 53 percent prevalence of Chronic low back pain (CLBP) is often associated with poor quality of life, negative affect, and functional impairment. Tang  found a 53 percent prevalence of sleep disturbances among chronic pain patients, which is a rate 18 times higher than that of healthy controls.


Enhancing sleep quality may help to enrich the quality of life for people with chronic low back pain by reducing pain, physical dysfunction, and pain catastrophizing.


Good diet :

A food-specific diet, possibly associated with dietary supplements, can provide helpful support for patients suffering from chronic pain. A high number of chronic pain subjects have elevated levels of pro-inflammatory cytokines in blood and tissues.


Carbohydrate diets with low glycaemicindex, oliveoil, fruits and vegetables, yogurts, legumes, fish, eggs, and red wine have shown some beneficial effects on back pain due to anti-inflammatory properties.