Back Pain Relief and Exercises: Frequently Asked Questions

Q: Can back pain actually be passed through generations?
A: The issue of back pain and its symptoms has been the matter of scientific research for the last decades. Today there is some evidence suggesting some connection between genes and back pain occurrence, although genetic factors do not cause the condition, only contributing to it.
The most recent studies have shown that back pain connected with genes may be more common than it was thought before, so more studies are currently being planned to research the matter. The purpose of the scientists is to establish any mechanisms, either biological or mechanical, that would explain the process and help to find the exact gene responsible for back pain being inherited. If discovered, this will help doctors diagnose the condition with more accuracy and come up with more efficient back pain treatment that will eliminate all the symptoms.

Such conditions as scoliosis, osteoarthritis, degenerative disc disease and osteoporosis sometimes can cause back pain, and they can be passed through generations. However, the causes of back pain are not limited to these conditions. For example, if someone has a back injury which inflicts lower left pack pain, this is impossible to predict, and of course it will not be passed to this person’s children or grandchildren. It happens so that people raised in the surroundings where back pain was a predominant issue are likely to develop certain types of back pain that would be individual to them, or the issue can be psychological rather than being affected by the physical state.

There are some solutions for people willing to avoid back pain caused by an unexpected back injury; these can be also used by people with genetic predisposition, for who a bit of extra care will never hurt.

The most important thing to do is to keep your back and muscles surrounding it in good physical shape. For people at risk of developing back pain, exercise is a must. The muscles need to be flexible, strong and receive certain amounts of exercise every day to stay like that. Regular back pain exercise, however, will do a lot more than that – if you choose an individual approach and talk to a professional before taking up some physical activities, you may be able to develop your legs, abdomen, etc. simultaneously.
It’s very important to stick to a healthy diet and make sure the diet includes all the necessary vitamins, minerals and nutrients to support your health and well-being. Some microelements are crucial for the development of bones and muscles and will help you achieve the results you need in less time. Healthy diet is of a big importance for children, as their bones and tissues are still developing.
Another way you can avoid injuring your back is being careful when lifting heavy objects. If your job involves doing that, you need to learn how to move and lift weight properly not to harm your body. It’s also important to work according to the schedule and instructions provided by the company that’s employing you.

Q: I have been recently examined and my doctor told me I had a disc bulge between my back bones (L4 and L5). Is it necessary to have a surgery or is there any conservative way of treating it?
A: Some decades ago the best back pain treatment your doctor would recommend would be plenty of rest until all the symptoms are gone. Today, however, it’s clear such “treatment” may make the situation even worse, as in most cases back pain treatment should be given the sooner the better and involve a lot more than resting.

The problem with the bulging disc is that it can get nerve roots pinched, and the pain resulting from that may vary from mild to acute. So, while some patients prefer to take a painkiller, for others it’s not sufficient, and they need prescription drugs (which are stronger as a rule) to deal with their condition.

It has been established that lack of exercise results in weakening ligaments and muscles that surround the spinal cord; they become less flexible and get injured easier. Keeping your body in good shape helps deal with the pain in case it occurs and prevent it in other cases.
However, it’s important to choose the kind of exercise that will be suitable for the particular case. Some people with chronic pain conditions or those experiencing bouts of prolapsed disks should not do activities that can make their condition worse. The activity that is suitable for everyone is that developing stamina and strength, such as swimming, cycling, even simple jogging – just half an hour of such activity a day is able to work miracles for your back.

For people with back pain, exercise can be as useful as any medicine, but the person must understand what he or she is doing. For example, one should know how to warm up before back pain exercises, and how to “warm down.” If you feel pain, it’s necessary to stop. However, if you do everything right, the pain is unlikely.

As you continue your back pain exercises, you will notice your muscles become more flexible, you are losing excessive weight and if the pain occurs, it’s a lot milder and doesn’t last that long. All these signs mean that you are on the right way.
If you have gone months or years without proper exercising or think you may not be able to do it, try talking to a private instructor, who will help you come up with an individual program and equipment that would be best for you. Another thing you can do is consult a physiotherapist to receive professional advice on the groups of muscles you need to develop and efficient exercises to implement the plan.
Talking to your physiotherapist is also recommended before you decide to choose a specific plan of exercising. You need to make sure these activities are not likely to inflict additional pain or cause an injury. For some patients, whose condition is more serious, exercising is not recommended.

Q: I have been experiencing lower right and left side back pain for 5 years now, since the 5th month of pregnancy. I have it every day as I walk, sit or stand for more than an hour. As my child is now old enough, I am willing to conceive again, but it’s hard to decide whether this will be appropriate considering my back pain. What would you recommend?
A: It’s never easy to decide to have a baby, and having health-related conditions makes this decision even tougher. Everyone who has chronic back pain will be able to understand the doubts of a person willing to become pregnant, as this state of your body doesn’t make the experience any easier or more enjoyable, adding stress and tension.

Although there are many women with lower back pain who become pregnant and don’t feel any particular changes in their health, some women do, so it’s a good idea to take into consideration what impact pregnancy can have on you before making the final decision.
If you are still planning to conceive, you have one advantage: you can prepare your body so that it would handle the following 9 months more easily. Firstly, you can take up some exercise that will make the muscles surrounding your back and its lower area stronger and more flexible. Certain exercises are designed for the muscles of your pelvis and abdomen and will help your body manage the new posture connected with pregnancy. Yoga and swimming are perfect activities – both gentle and strengthening – that will work miracles and make your muscles more flexible and your back pain less acute. Since you have years or back pain, you may need to talk to a qualified professional who will teach you to approach each exercise with caution and observe some rules while doing it. Also, if you haven’t visited a doctor with the back pain you have been experiencing all this time, it’s important to do so and find out any possible reasons for the pain: very often it appears to be something that can be treated.
Only after all this preparation, which is likely to take at least 6 months, you can actually start planning your pregnancy and delivery. As you will be giving birth to the baby, you may need special equipment to deal with the back pain, so your GP can advise something you could use. In some cases your obstetrician can decide to bring the baby on earlier than planned if this helps take some pressure off your back and does not do harm to the baby. Sometimes a Caesarian section is a compulsory measure, as any side effects it may involve outweigh complications during the labor.
It’s wonderful that you are willing to have another baby even though the first pregnancy wasn’t exactly easy, and it’s great that you are thinking about it in advance. To avoid any complications that may do harm to either you or the baby it’s recommended to discuss everything with your physiotherapist or general practitioner.

Q: Can my bed and the way I sleep affect by back?
A: It definitely can. If you use a mattress that is not appropriate – too soft or too stiff, it may lead to spine curvature (causing back pain in the long term) and can also worsen back pain if you already have it, as your body and your spinal cord in particular didn’t get enough rest during the night. You need to make sure the mattress you buy has been produced by a reliable company, as thus you have a better guarantee of good materials and observance of the manufacturing method. The materials are very different, and you should choose a mattress depending on your personal needs.
In the mattress comfort and firmness are crucial, but there are also factors to be considered before buying. The idea of having a huge water-bed doesn’t look bad at all, especially considering all the attention it was given in the Hollywood movies, but you should take into consideration its weight and whether the floor of your house will be able to handle it. Some beds or mattresses may be labeled “orthopedic” which will get you thinking about doctors inventing materials and putting them together to create a perfect construction to support your spine while you are sleeping. However, it’s nothing but a clever marketing technique that allows selling more products.
When shopping for a mattress or a bed, don’t be embarrassed to try it, as you are probably not buying it for a week. Make sure you are comfortable enough lying on the bed, and there is no discomfort in your spine. Also choose the bed or the mattress that would be long enough and wide enough for you and your partner to sleep in comfort.

When you try the bed or the mattress out, change different positions in which you will be sleeping (on your back, on both sides, etc.) to understand how convenient it will be for you to turn in the sleep. The mattress shouldn’t be hard or very soft, it has to contour around your body; at the same time you shouldn’t “sink” into it. There is one more thing to be considered: as you are trying the mattress, you will probably feel a little tense, which will cause you to keep the spine in a very straight way – unlike it happens when you are asleep. So, one of the most important things is for you to relax completely and have a good feel of how comfortable it is. Don’t be discouraged by the salesperson’s remarks, as the kind of mattress you choose will affect the way you feel in the morning after waking up. Just take your time and listen to your body – that’s the best way to choose the thing that is suitable.

The best position to sleep in is on your side (preferably on the right side, to take the pressure off your heart) with a pillow between the knees. For pregnant women a small pillow under the bump results in better sleep. It’s not necessary to use several pillows; it can be just one pliable pillow of good quality that will support your shoulders, neck and head.
If your mattress is too old (you can tell if its edges or central parts sag) and you often wake up in the morning with stiffness and pain in the back, it might be a good idea to get a new one. Every mattress no matter how great it used to be has its working life, and if you are using it past this time you are putting your health at risk.

Our back is very strong because of the muscles surrounding it, but it’s amazing how easy it is to hurt it. You can do a lot to protect your spine and your back from damage by evaluating the type of mattress you need and trusting your feelings when you buy it. The way you sleep affects the health of your spine to a great extent.

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