To prevent and combat back pain, nothing is more effective than correct information. Unfortunately there are erroneous convictions based on concepts without any foundation or that have now been overtaken by modern scientific discoveries. With this article we will try to shed some light by analyzing the veracity of the most widespread beliefs about back pain.
Rest promotes healing
False . When at the origin of back pain there are no major injuries to the structures that make up the spine, an excessive rest not only does not accelerate recovery but is even harmful. Prolonged immobility weakens the bones and the muscles, making it even more ineffective in supporting the stresses on the back.
Without straining too much and listening to one's body, it is therefore necessary to gradually resume the normal habits of life. Already after a few days, depending on the extent of the trauma and pain, it is possible to practice a moderate physical activity, walking, swimming or pedaling for a few tens of minutes.
Anti-inflammatory drugs help heal back pain
False . Medicines are only useful in the acute phase to relieve pain but do not act on the causes that gave rise to back pain. It should also be remembered that pain is an alarm bell and that as such we must learn to listen to it. A patient who takes painkillers may mistakenly convince himself that he has recovered from back pain. The absence of pain could lead him to make sudden movements or engage in heavy work activities, with the risk of further aggravating the situation.
Choosing a rigid mattress is essential
False . The back pain that accompanies the awakening of millions of people is mainly due to the position taken during rest. Less importance is instead given to the mattress, which in any case must be compact (neither too rigid nor too soft) and of good quality.
If in the past you have already suffered episodes of acute low back pain, you should avoid sudden movements or excessive twisting while getting up from the bed. In these cases a hot shower can promote circulation, as it promotes tissue oxygenation and relieves pain.
In the case of back pain, a specialist medical examination must be carried out promptly
False . Over 90% of back pain episodes regress spontaneously within a month of their appearance. For this reason, to undergo a specialist medical examination after a few days is completely useless.
Diagnostic tests (radiographs, CT scans, etc.) can be deceiving
True . Sometimes the diagnostic tests show completely asymptomatic lesions, without being able to identify the real cause of back pain.
Stress can be the cause of back pain
True . Emotional tensions contribute to contracting the paravertebral musculature, decreasing its elasticity. In a similar situation, the muscles lose their effectiveness in stabilizing the torso during movements, exposing the spine to more or less important injuries.
Abdominal exercises prevent low back pain
False . Although a toned abdominal wall allows more than 40% of the weight to be discharged on the lumbar vertebrae, in many cases it is more important to act on the elastic component than on the muscular force. Given that many times the pain in the lower back is caused by an excessive contraction of the lumbar musculature and that it is stressed in many abdominal exercises, an incorrect technique could even worsen the situation.
Abdominal training is therefore useful only if integrated into a program based on stretching and postural control exercises performed under the supervision of an expert in therapeutic-motor sciences.
The optimism and the knowledge of the pathology help to recover from back pain
True . Pessimism and the fear of worsening the situation negatively affect the health of the back. When suffering from low back pain, it must be remembered that this is an extremely widespread disease which is usually not due to serious problems.
With a little patience it is therefore necessary to wait a couple of weeks, without getting depressed or limiting your movements too much.
Cigarette smoking can cause back pain
True . If the movement is the oxygen of the spine, the same cannot be said for the smoke which, by decreasing the oxygenation of the tissues, makes the lumbar musculature less effective in sustaining the loads that weigh on this area.
Physical activity can be dangerous
True . If performed poorly, certain exercises can further worsen an already compromised situation.
It should however be borne in mind that, especially in the first period, it is quite normal to experience slight discomfort in the back during technically and physiologically correct exercises. Such discomforts generally disappear quickly, leaving room for all the benefits deriving from the regular practice of physical activity.
Swimming is the best sport for back health
False . There is no ideal physical activity, just as there is no harmful activity for the back. More than wondering what the best sport is, it would be better to ask yourself what are the rules to be respected to ensure the well-being and health of your back. First of all, you need to be realistic and choose a level that suits your physical condition. The activity must always start with adequate heating and must be carried out with constancy and progression. At least during the first period it is good to rely on an expert figure who can correct any errors and advise on the most suitable path to your conditions.
Swimming, mistakenly considered by many to be the best back activity, is actually a sport that in some ways is even counterproductive. The muscles that stabilize the spine need stimuli to improve tone and efficiency. In water these stresses are minimized and are inadequate in significantly improving the tone of these muscles.
The race stresses the back too much, making the situation worse
False . Even if the continuous repetition of microtraumas contributes to the onset of lumbar pain, if carried out progressively and with regularity, the run is not absolutely dangerous for the back.
Obviously if we put a deconditioned gentleman in overweight obviously running on asphalt, his back will suffer and in all probability will be sore
The effort to be practiced must therefore be commensurate with one's physical condition regardless of the sporting discipline performed. Also the choice of suitable clothing and footwear is very important in order not to hinder the movements and to protect the back and joints from impacts with the ground.
In the event of a herniated disc, the pain felt is always very intense and annoying
False . Sometimes, diagnostic tests show the presence of a slight disc protrusion or a herniated disc to which the origin of pain is attributed. In reality the hernia is a fairly widespread pathology, sometimes asymptomatic (about 25-30% of people who have hernias do not suffer from back pain). Also for this reason, today the herniated disc is not always operated as it was in the past.
If the pain also radiates along the leg, there is an involvement of the nervous structures
True . Cruralgia (pain radiating from the front of the thigh) and sciatica or sciatica (pain radiating to the back of the thigh and leg) originate when there is an involvement of the vertebral nerve structures.
If you feel a slight tingling in these areas there is no need to lose heart because it could be a simple inflammation of the nerve roots, easily resolved with specific therapies and exercises.
Back pain and low back pain are synonymous
False . Back pain is a disease that can affect the different traits of the spine (cervical, dorsal and sacral loin). The term lumbago is instead more specific and emphasizes the presence of widespread pain exclusively along the lumbar area.
Strictly speaking, low back pain is not a pathology but a painful symptom that can arise due to different causes, not identifiable with certainty.
There are over 30 possible causes of back pain
True . In clinical language we speak of low back pain as an idiopathic and multifactorial pathology.
The first term indicates that in most cases it is not possible to define the cause of occurrence with certainty. The adjective multifactor is instead used to emphasize the existence of numerous causes of origin (physical, psychological, social, etc.).
Low back pain can be prevented even in the most severe cases
True . It is never too late to improve the health of your back. Obviously, the greater the degree of compromise of the vertebral structures and the more precautions must be taken. As we have seen, prolonged rest can only worsen the situation and, for this reason, performing controlled and specific movements is essential even in the most serious situations.
Staying too long on the ango can cause back pain
True . Steady long-lasting positions can cause low back problems. Also for this reason, long journeys by car are particularly annoying for those suffering from back pain. Varying your position often allows you to rest a part of your muscles to prevent it from contracting excessively.
Sitting too long increases the pain
True . Especially when assuming an incorrect position that is maintained for many consecutive hours.
For this reason, those who do sedentary work are at risk for back pain like a worker forced to do heavy work. Using a chair with good lumbar support can prevent such discomforts. In addition to often changing position, the worker can defend himself from back pain by standing up and walking for a few minutes.
High heels are harmful to the back
True . Shoes with heels over 4-5 cm move the body's center of gravity forward step by step. To maintain balance, this position must be compensated for by a lumbar arch that alters the distribution of loads on the vertebral discs. It is therefore advisable to wear comfortable shoes with low heels and anatomic insoles.
Also the type of breathing affects back pain
True . Abdominal breathing helps to overcome muscle contractions. On the contrary, the thoracic breathing we are used to does nothing but further increase these tensions. We must therefore reacquire the awareness of the breath, becoming aware of its spontaneity and naturalness.
