Be More Active
By Overcoming
Back Pain
Back pain is one of the
most common conditions
across the globe. The
World Health Organization says
low back pain is the single leading
cause of disability around
the world, affecting an estimated
619 million people in 2020.
That number was projected to rise to 843 million by 2050 as a
result of aging populations and sedentary lifestyles. The National
Institutes of Health says that 80 percent of adults in
the United States experience low back pain at some point in
their lives.
There are many reasons why back pain can occur. Muscle
strain, arthritis, herniated discs, and other conditions can
contribute to back pain. The National Institute of Neurological
Disorders and Stroke advises visiting a doctor if back pain
is persistent. Early diagnosis can prevent chronic issues and
rule out more serious conditions.
Get moving
Although moving around may be the last thing on the minds
of people experiencing back pain, remaining physically active
is essential to good health. Plus, movement actually is
the best medicine for back pain itself. A review published in
JAMA Internal Medicine in 2016 found that exercise alone reduces
the risk of back pain by 35 percent. Low-impact activities
like walking, swimming and yoga help to strengthen muscles,
improve fl exibility and reduce pain in the process. This
can be benefi cial to seniors who fi nd low-impact activities are
best for their health.
Strengthen core
People now sit for long periods of time, which can contribute
to back problems. The Centers for Disease Control and
Prevention says Americans sit for an average of 10 hours a
day, often with poor posture and non-engaged core muscles.
Getting up off of seats and strengthening core muscles can
prevent back injury and pain.
The American College of Sports Medicine recommends two
days of strength training per week with a focus on the core,
back and hips. Individuals who don’t know how to start safely
should consult with a physical therapist or certifi ed personal
trainer.
Alternative treatments
It may be easy to take a pill when pain begins, but people may
want to explore alternative methods to alleviate pain. Changing
ergonomics of work stations or how a person performs
activities can help. The American Psychological Association
reports techniques like mindfulness and cognitive behavioral
therapy can reduce pain severity and improve quality of life.
Massage therapy or even acupuncture are additional treatments
to consider for back pain.
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