The back muscle is among the most prominent muscle groups in our body. It comprises several small muscles which work together to stabilize our body. But with growing age, regular wear and tear can result in chronic back pain.
Back pain is one of the common ailments in older adults. Young athletes with plenty of physical activities and an office person who sits for a prolonged period can get back pain. However, irrespective of age, back pain can happen to anyone. Physical therapy can be very helpful in keeping you healthy and fit throughout your life.
Here are a few tips to help individuals of any age group maintain a strong back and spine.
Causes of Back Pain at any Age
It is widely believed that only older people can get back pain; however, anyone of any age can get this issue. But, the reasons or the cause of back pain might differ for every age group.
We’ll find out the reason for back pain in every age group:
Kids and Teen
Kids and teens have limber bodies, which helps them avoid any back injury or recover quickly. But they can get back pain due to several reasons like:
- Muscle Strain
- Medical Condition
Extra weight puts excess pressure on the spine and back, which results in pain and discomfort. In the worst scenarios, it can also cause fractures, arthritis, or deformities. Recently, there was a spike in the number of back pain cases due to weight.
Regular sports, which include hyperextension of the spine, can cause spine fractures. There are cases of scoliosis in teenagers below sixteen.
Poor posture and a prolonged sitting period is the common cause of back pain in young people. Sitting with a hunched back for an extended period puts immense pressure on the spine resulting in lower back issues.
This age group falls in the category of disc-related back issues. With age, the soft spinal discs convert into a dry structure that can’t observe shocks. Thus, better blood flow is a must for middle-aged people.
Old Age Adults
The common cause behind back issues is arthritis, disrupting the cartilage and weakening the bones. It can cause resistance in daily activities. Around the time of retirement, the back becomes too vulnerable.
Maintain a good posture and avoid picking up heavyweights. With age, people lose flexibility and mobility, which can cause stiffness in the back muscles. Low-impact exercises are a great option to avoid problems at such an age.
A cardio session twice or thrice a week is a fantastic option for a healthy life.
Tips to Get Back Pain Relief at any Age
We know that anyone can get back issues; thus, here are tips for pain relief at any age.
Motion is the Key
The primary work of back muscles is to maintain a good posture and help in bending. Being sedentary for a prolonged period can result in stiffness. Therefore in the absence of physical activity, the muscles can get stiff.
So if you’re having regular episodes of back pain, then it’s best to add some motion to your life.
Hot and Cold
The application of hot and cold to alleviate pain is a fantastic option. An ice pack application can help you fight discomfort, muscle spasm, and inflammation. It has a profound impact on muscles which can have lasting benefits.
On the other hand, heat application works well for stiffness and improves blood circulation. You can go for a hot water shower or use a heating pad for the best results.
The rest period is significant, especially for kids and older adults. Proper sleep will take away any stress, and you’ll feel relished. But only mix resting with activity. Staying in a single position for extended periods can deteriorate the condition.
The release of endorphins is similar to relaxing or resting, as it helps alleviate stress and anxiety. Our body naturally synthesizes this “feel good” hormone, which can block pain signals. Thus, releasing endorphins is an option to fight chronic back pain.
Physical therapy is one of the most effective and efficient ways to get rid of pain and discomfort. The therapist will help you figure out the exact reason for the pain, followed by an exercise program. This treatment’s best part is that it has almost zero side effects.
All the exercises in the fitness program will be easy to perform and highly effective. You must complete the activities and follow the therapy plan to get optimum results.
Back pain can disrupt your daily life, which could be mentally exhausting. Thus, staying happy in such conditions is crucial to counter pain and discomfort.
You can try out activities that you love to do or can discover new hobbies. Staying happy might not help you with pain, but it can improve your endurance.