Backaches

Backaches are often the results of bad habits that we cultivate over long periods. Many of us often slouch while sitting, lift heavy objects carelessly or over exert ourselves while working or exercising. Adopt proper procedures such as keeping your back straight while sitting, inserting cushions or backrests between the seats and the lower part of your back if you are driving for prolonged periods. Ensure that your computer monitor is located so that it is level with your eyes when sitting upright. For more information on how to prevent Backaches, please read on.


What Is Backache?

Most people suffer from backaches at some point in their lives. It is characterised by the following signs and symptoms:

• Persistent aching, pain or stiffness that occurs anywhere along your
spine from the base of the neck to the hips.

• Sharp, localised pain in the neck, upper back or lower back, especially after lifting heavy objects or other strenuous activity.

• Chronic ache in the middle or lower back, especially after sitting or standing for extended period of time.

What Causes Backaches?

The main reason we suffer from backaches is that we are increasingly becoming sedentary creatures. Today, a significant percentage of us spend most of our working day sitting at desks, at our cubicles, cabins, vehicles etc. We cultivate bad habits over a long period of time: poor posture, overexertion at work and play, slouching when sitting behind the desk or the steering wheel, pushing and lifting heavy objects carelessly. Sometimes the effects are immediate but in many cases backaches develop over time. The most common type of backache comes from straining the bands of muscles surrounding the spine. Although such strains can occur anywhere along the spine, they happen most often in the curve of the lower back. The next most common place is at the base of the neck.


Some of the common causes of backaches include:

• Poor posture
• Improper footwear such as wearing of high heels for prolonged periods
• Improper lifting of heavy objects
• Calcium deficiency
• Slouching when sitting
• Prolonged sitting, especially in a chair that does not adequately support the back
• Sleeping on a soft mattress
• Kidney, bladder and prostate problems
• Stress
• Pregnancy
• Constipation
• Arthritis
• Rheumatism
• Abnormal curvature of the spine

How Can Backaches Be Prevented?

To prevent backache, the most important thing is to maintain the correct posture at all times. Improving your posture will help prevent many kinds of recurring backaches.


• When sitting, ensure that your back is kept straight instead of a slouched position. Make sure your chair correctly supports your body. A good chair bottom supports your hips comfortably but doesn't touch the backs of your knees.

• If you are working at a desk bound job, ensure that your computer monitor is located so that it is level with your eyes when sitting upright. You should not have to bend down to look at the monitor.

• Use a firm mattress when you sleep and use chairs of a proper height in relation to the desk.

• Buy backrests or cushions for your car seats if you are driving for prolonged periods. Insert the cushions between the seats and the lower part of your back.


• When spending hours sitting or standing in one position, take regular breaks and move around. This simple activity can do wonders in helping to strengthen your back.

• When you have to lift heavy objects, don't bend at the waist. This can easily
damage your back ligaments or cause a slipped disk. Squat with your legs, keep
your back upright as you grasp the object and stand upright again. Let your legs do the lifting, not your back.

• The best way to prevent back pain is to stay active and to exercise regularly.