The back is one of the most important parts of the human body, as its muscles give power to the body, hence playing a major role in all functions. For this reason, health experts say there is need to take care of the back so that it doesn’t compromise the well-being of one’s health. Understanding back problems Dr Janvier Rusizana, a general practitioner who also handles many cases of back pain at his clinic, La Nouvelle Clinic in Remera, Kigali, says back pain can be caused by a number of different factors and can impact anyone at any age. Some of the most common causes, he says, include bad posture, excess weight, and heavy lifting, lack of exercise and increased stress or body tension. “When you understand what brings about back pain, then it’s easy to avoid what can lead to back pain, as well as avoid the things that could cause it,” he says. Dr Rusizana explains that in general, the spine has a difficult job, in that it must support the weight of the upper body and still be able to bend and twist in any direction. In this situation, he says, the greatest strain is placed on the lower back, particularly among people who do a lot of sitting or are underactive. However, Dr Rusizana notes that many conditions may cause back pain, including pregnancy and emotional tension, which are common, natural occurrences. Other factors that contribute to back problems include physical trauma, athletic injuries, poor physical fitness, or being overweight. Other factors that can bring about back pain include; overuse or improper use of the back, and weak abdominal muscles may cause back sprain due to improper positioning of spine. Slipped or ruptured discs may cause pain if discs press upon the spinal nerves. Pain may radiate throughout the legs as well as the back. Prevention Nelson Mukasa, the founder of Children & Youth Sports Organization and a fitness trainer, says regular exercise that strengthens back muscles is essential for core stability, to avoid any unnecessary stress to the body’s supportive structures, such as the ligaments and tissues. Along with full-body stretches, he says, this kind of exercise also helps to strengthen the spine, and increase the flexibility and overall well-being. Also, Mukasa says, eating well and drinking water has proven to work well when it comes to preventing back pain. Being overweight can increase the likelihood of back pain, as it puts additional stress on the body’s muscles. A balanced diet will help you to maintain a healthy overall body weight, and staying hydrated contributes to soft tissue elasticity and fluidity in your joints. Studies also suggest that lifting and working correctly is essential for your back: • Whether your job is physical and includes heavy lifting or desk-based with little movement, risks to your back health are always present. • If lifting is part of your daily routine, you must take into account proper lifting procedures that will help avoid damage to your spine. • If your job is more sedentary, ensure that your workspace is fully functional and that you hold a good posture whilst sitting at your desk. • Exercises are designed to strengthen the muscles that support your back. • Stress reduction through relaxation is also an important way to control lower back pain. • Relaxation comes in many forms, including mindfulness-based meditation, visualisation, positive self-talk, or strategies that help you to release tension from your muscles.
