Tuesday, April 9, 2019

International Women’s Day : Reason for your back pain and how to overcome it

Dr Neha Narula, QI Spine Clinic explains why women are more prone to back pain and how to take charge 

This International Women’s Day take charge of your health. Whether you’re a working woman or a housewife, massive workloads and long working hours, take a toll on your body. Your spinal cord, which is the pillar of your body, will be the most affected- back pain being one of the leading symptoms.
Women of different age groups experience back pain for reasons ranging from gradual wear and tear of bone and muscles to hormone level fluctuation, menstruation, pregnancy, and degenerative diseases at an advanced age.
“Back pain can be debilitating and life-changing. Home remedies such as hot and cold compress and pain killers only delay the right treatment. The pain usually returns after a short while,” said Dr. Neha Narula, Senior Spine Specialist, QI Spine Clinic. “If you have a back pain that is recurrent in nature or doesn’t improve even after taking rest, consult a spine specialist before it’s too late,” she added.
Women of different age groups suffer from back pain for different reasons. Following are some causes and tips to help overcome it:

If you’re in your 20’s
In order to avoid developing back pain at a young age, it is important to maintain the right posture. Avoid slouching, sitting in one place for a long period of time, limit the use of gadgets, especially mobile phones. Use laptop stands and ergonomic furniture if you have to work for long hours.
Tips: Warm up before exercising, utilise the right techniques while working out, avoid high heels and tight clothes, and don’t carry over-weight backpacks- pack them using the right technique.

If you’re in your 30’s
Bone degeneration starts in your 30’s. It is a normal biological process but improving the back muscles to prevent axial overload can delay the process.
Tips: Maintain the right posture while sitting, standing, bending (while picking up things or children) or lifting weights.
Take care of your spine during pregnancy. Bone resorption (calcium homeostasis) in lactating women results in bone loss- your basic nutrition should include calcium-rich food. Engage in pre-natal and post-natal exercise to strengthen the back muscles.
Strengthen your core muscles like abdomen muscles and glutes.

If you’re in your 40’s, 50’s and 60’s
After menopause, the rate of bone degeneration increases. This leads to a loss in bone mass (osteoporosis). Your back muscles weaken, increasing pressure on your spine, causing nerve impingement, the narrowing of the spinal canal (stenosis) or bone fuse. Other common conditions include disc protrusion and the development of bone spurs.
Tips: Exercise to build muscle strength so that your spine can carry your body weight better.
Take food and health supplements to compensate for bone mass loss.
If you have back pain, check with your doctor.

“Women’s sex hormone- estrogen, plays a significant role in causing musculoskeletal degenerative diseases. Lack of it accelerates bone degeneration, post menopause for which women experience lower back pain more often.” – Dr. Neha Narula, Senior Spine Specialist, QI Spine Clinic.



The Novice Soul said...

A very informative post. In mid-thirties now I completely understand the effect of bone degeneration.

Pr@Gun said...

Very informative, yes every woman should take care of her health be it any age.

Jyotirmoy Sarkar said...

Very helpful and informative.

Anahita Irani said...

Great post Sujata. Full of information and good tips.

Arti_amidst berries of life said...

Very informative post, thank you

Jai said...

Well, my wife has some problems of back pain. But the person in our family who suffers from chronic back pain is yours truly. Being an IT professional I have an extremely sedentary job and sit for hours on end. Unfortunately, almost in every IT office, the chairs provided are always mal-adjusted and the people with the maximum problems of back pain are the ones working in the IT industry. This is a very good article on how to deal with spinal problems for women. As far as IT professionals are concerned it is for the IT industry to take a call and provide proper chairs. ::)

priyanka nair said...

Thanks for this informative post. I do face occasional lower back pain when I travel or sit for long hours.