Back pain is a very common symptom which many people suffer at some point in their lives. Most of the time, they are acute episodes which are self-limiting. However, in some, they can be chronic and debilitating.

Back pain may arise from different structures in the back. Most commonly, they are muscular strains and sprains, from poor posture and lifting of heavy loads. Typically, these muscular pains occur at the most mobile sections of the spine - the neck and lower back.

Listed below are the possible causes of back pain:

• Muscle and ligament strains

• Bone fractures eg. From acute injury, osteoporotic fractures

• Slipped, herniated discs

• Infections of the spine eg. Tuberculosis

• Tumours

Symptoms:

The affected part of the back, most commonly the lower back and neck, may feel anything from a dull, tight ache to an acute stabbing pain. Typically, the pain is made worse by movement, thus restricting mobility and affecting posture.

Symptoms associated with back pain that warrant seeing your doctor urgently would be:

• fever, chills, cold sweats

• weakness, numbness or tingling sensation down a limb, indicating nerve impingement.

• numbness around the anal region or difficulty getting an erection

• bowel or bladder dysfunction

Managing Back Pain:

Most back pains improve with rest during the acute stage followed by incremental strengthening exercises. Staying in bed for too long is not advisable since the supporting muscles of the spine will become weaker with disuse. Weak supporting muscles make the back more susceptible to recurrent injury.

A recent study showed that maintaining regular activities helps patients recover more quickly than bed rest. As such, activity should be resumed as soon as possible whilst avoiding lifting heavy loads.

Tips for taking care of your back:

• Do not sit too much - most of us sit at our desks for far too long, resulting in a stiff back, neck and shoulders. Take 1 minute breaks to stand, walk and stretch for every 30 mins of work.

• Poor posture - slouching, crossing legs, wearing high-heels etc all add up to cause that back pain. Be mindful of your posture at all times. Ensure an ergonomic work station (chair, desk, computer etc)

  Correct posture: back straight, shoulders back, both feet flat on the ground with knees even or slightly higher than the hips.

• Do regular stretching for improved flexibility

• Strengthen your back muscles for more support

• Lose weight if you are overweight. The excess weight you carry puts more strain on your back muscles

• Ensure safe lifting technique.

  (1) Stand close to the load with your feet shoulder width apart

  (2) Tighten your abdominal muscles

  (3) Keep your back straight as you squat down to grasp the object

  (4) Keep the load close to your body and use your legs to stand up, lifting the load off the floor

  (5) Your back should remain straight throughout the lifting process

  (6) Employ the same technique in reverse when putting down the object.