Back pain, a condition that sounds all too familiar. Whether you are a couch potato or an athlete, you've probably experienced some form back pain at some point in your life. No one is safe!
A note of caution: back pain the leading cause of disability in Singapore. Before you hit the panic button, hear what Dr Dinesh, a consultant in Sports Medicine at Khoo Teck Puat Hospital has to say. He has worked across a range of sports, and major sporting events like the London Olympics and Paralympics. He was also the team doctor with Team Singapore at the 2017 SEA Games.
Dr Dinesh is now hosting a Human session on back pain. Here are his best tips!
Your device watching posture is the devil
Do you often experience pain in your back after a long slumber or sitting around in the office for a prolonged period of time?
If you answered yes, it should come as no surprise that it's a result your improper posture and conditioning.
To combat this, Dr Dinesh suggests to make changes to your daily activities. Try to incoporate regular stretching, exercise, and better posture when you're on your devices.
Bad posture can lead to serious damage
If you adopt a bad posture while using your devices, it can lead your back muscles weaknening and tightness in the fascia. These are the biggest culprits for the pain you experience!
Over time, degenerative changes might also develop. Dr Dinesh stresses that it's best to find a solution before that happens! (unless the Hunchback of Notre Dame look is in).
Severe pain could be a sign of other issues
Pain, especially sharp, severe pain that has been getting worse, could be a sign of a more serious condition. These include joint, disc, or nerve issues in the back.
It's best to get yourself checked by a sports physiotherapist, therapist, or physician to be safe.
Suffering from sciatica? Physiotherapy goes a long way
Sciatica is described as a shooting pain that travels from the buttock down to the leg. This condition develops because your sciatic nerve is irritated somewhere along its path.
There are many reasons why your sciatic nerve is irritated. The most common reason is due to an irritation from the spine, either from a bulging or prolapsed disc.
Physiotherapy is a great way to improve your symptoms. It helps to increase strength and postural control around your trunk area, while relieving tightness in other muscle groups.
Painkillers are great, but they aren't permanent solutions
Popping a pill is indeed a great way to effectively manage acute back pain. However, as the name implies, you are only quelling the symptoms.
Dr Dinesh warns us of the dangers of being overly reliant on them. If you take them continously, the intensity of these painkillers will have to increase in order for it to be effective. You might be scaling the 'pain ladder' too quickly!
Use paracetamol and anti-inflammatories to ease nerve pain
Paracetamol is a good source of relief from bone pain, while anti-inflammatories help with muscle spasms. This combination can help with (neuropathic) nerve-type pain.
In any case, it's best to get a prescription from a trained doctor. Examples of medications that are more specific to neuropathic pain include pregabalin, gabapentin, and amitryptilline. These can help to dampen down pain responses and alleviate symptoms.
Aside from medication, there are alternative treatments
If this talk of such intense drug use is making you a little uneasy, you'd be glad to learn that there are alternative treatments available.
Treatments like TCM acupuncture and massage therapy can also help you with your back pain symptoms.
Nevertheless, if your pain is predominantly the type that radiates along your leg, it's best to go for an in-depth assessment with a doctor. If this pain is not handled properly, it could lead to more problems in future.
Did your folks ever gave you the lecture about standing/sitting straight?
Having to constantly mind your posture and adjust your daily routine might sound like a real hassle. But think about it, having to deal with sleepless nights and discomfort from back issues is even more undesirable. A pain-free body is a happy body!
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