Back Pain: Causes, Rehabilitation, and Self-Care Tips

Back pain

1.
I experience pain when I press on the center of my back, but it doesn't hurt when I'm not pressing.
I had a massage therapist work on it, and it felt better afterward, but the next day, pressing on that spot still causes pain.
What could be the issue? I don't think it's a spine problem.
2.
I also have pain on both sides of my lower back, near the back.
It hurts when I press on those areas as well.
What could be the problem? Would physical therapy be beneficial?
Additionally, I work in a sporting goods store and frequently carry items up to the second floor.
Could this long-term lifting be causing my pain, or is it due to poor posture? What self-care techniques can I do at home to relieve the discomfort?

Miss Chen, 20~29 year old female. Ask Date: 2006/05/19

Dr. Xu Zhenrong reply Rehabilitation

Dear Ms.
Chen,
Based on your description and the nature of your work, it is likely that you are experiencing a muscle strain in your lower back due to frequently lifting heavy objects.
This is not uncommon in activities or jobs that require regular lifting.
In addition to managing the injury after it occurs, it is crucial to focus on prevention to avoid recurrence.
To prevent directly bending at the waist and straining your back, the correct way to lift heavy objects is to bend your knees and squat down, keeping the item as close to your body as possible.
Use the strength of your large muscle groups, such as those in your legs, to support the lift, and avoid bending at the waist.
When lifting items that are above chest height, use a step stool to avoid straining your back.
When moving heavy objects, the best method is to "push" rather than "pull." If possible, utilize equipment and pulleys to assist with lifting.
To prevent injuries, perform simple warm-up activities such as turning your head, shaking your hands, stretching your shoulder joints, and doing a light back stretch before lifting heavy objects.
If you accidentally sustain a strain or sprain, follow these four emergency treatment principles:
1.
Immediately stop all lifting activities.
2.
Apply ice packs or cold compresses to the injured area for 5 to 10 minutes to reduce bleeding and swelling.
3.
If the initial treatment does not yield results, apply a bandage, tape, or splint to stabilize and compress the affected area.
If your symptoms do not improve after resting, it is advisable to consult a rehabilitation specialist or physical therapist for a comprehensive evaluation and treatment.
The rehabilitation department can provide initial treatments such as ice (or heat) therapy and electrical stimulation, followed by exercises to strengthen the muscles in your lower back and prevent recurrence.
The medical team at Taipei City Hospital's Rehabilitation Department is happy to offer you professional consultation and services.
We care about your well-being.
Sincerely,
Taipei City Hospital Rehabilitation Department

Reply Date: 2006/05/19

More Info

Back pain is a common issue that can arise from various causes, including muscle strain, poor posture, and repetitive movements, especially in physically demanding jobs like yours in the sports equipment industry. Let's break down your concerns and explore potential causes, rehabilitation options, and self-care tips.

Understanding Your Pain
1. Localized Pain in the Middle of the Back: The fact that you experience pain only when pressing on a specific spot suggests that it may be related to muscle tension or a trigger point rather than a structural issue with the spine itself. Trigger points are tight areas within muscles that can cause pain in other parts of the body. The temporary relief you feel after a massage indicates that muscle tension is likely contributing to your discomfort.

2. Pain on the Sides of the Lower Back: Pain in the areas near the lower back can also be attributed to muscle strain or overuse, especially if you frequently lift heavy items. The muscles in the lower back can become fatigued or strained from repetitive lifting, bending, or poor posture during these activities.

Potential Causes
- Muscle Strain: Lifting heavy objects without proper technique can lead to muscle strains. This is particularly common in jobs that require frequent lifting and carrying.

- Poor Posture: If you often bend or twist while lifting, or if you have a sedentary work position, this can contribute to back pain.

- Repetitive Movements: Continuous lifting and moving can lead to overuse injuries, causing pain and discomfort in the back muscles.

Rehabilitation and Treatment
Rehabilitation can be very effective in managing back pain. Here are some options:
- Physical Therapy: A physical therapist can assess your condition and develop a personalized rehabilitation program. This may include exercises to strengthen the back and core muscles, improve flexibility, and correct posture.

- Manual Therapy: Techniques such as massage or chiropractic adjustments can help relieve muscle tension and improve mobility.

- Exercise: Engaging in regular low-impact exercises, such as walking, swimming, or cycling, can improve overall fitness and reduce back pain. Strengthening exercises for the core and back muscles are particularly beneficial.

Self-Care Tips
In addition to professional treatment, there are several self-care strategies you can implement at home:
1. Stretching: Incorporate gentle stretching exercises into your daily routine. Focus on stretches that target the back, hips, and legs. For example, try the cat-cow stretch, child's pose, or gentle spinal twists.

2. Strengthening Exercises: Strengthening your core muscles can provide better support for your back. Exercises like planks, bridges, and pelvic tilts can be helpful.

3. Proper Lifting Techniques: When lifting heavy items, always bend at the knees and keep the load close to your body. Avoid twisting your torso while lifting.

4. Ergonomic Adjustments: If you spend long hours in a specific position, ensure that your workspace is ergonomically designed to reduce strain on your back. Use supportive chairs and take regular breaks to move around.

5. Heat Therapy: Applying heat to the affected area can help relax tense muscles and alleviate pain. Consider using a heating pad or taking warm baths.

6. Rest and Recovery: Ensure you give your body adequate time to recover, especially after physically demanding tasks. Listen to your body and avoid pushing through pain.

Conclusion
Your back pain may be a result of muscle strain or tension due to your physically demanding job and possibly poor lifting techniques. Rehabilitation, including physical therapy and self-care strategies, can significantly help alleviate your symptoms. If your pain persists or worsens, it is essential to consult a healthcare professional for a thorough evaluation and tailored treatment plan. Remember, taking proactive steps to care for your back can lead to improved comfort and functionality in your daily activities.

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