Why your back hurts: Common causes, risk factors and how to prevent it
Common Musculoskeletal ComplaintOne of the most common complaints related to the musculoskeletal system is backache. It can potentially affect people of all genders and age groups, and occurs because of various mechanical and degenerative causes, along with inflammatory ones. (Image: Canva)Muscle and Ligament StrainSudden or long-term strain of the muscles that are around the spine, or straining of the supporting ligaments, can often lead to back pain. Excessive exertion and improper lifting of heavy equipment, at the workplace or the gym, can cause pain, along with poor posture. (Image: Canva)Age-Related Degenerative ChangesAs one’s age progresses, age-related degeneration of the vertebral joints and that of the intervertebral discs can lead to the formation of osteophytes. Osteophytes are bony outgrowths on the edges of joints, and they can irritate the nerve roots, thus producing pain and stiffness. (Image: Canva)Herniated or Prolapsed DiscsOn some occasions, the intervertebral discs (present between two vertebrae) may begin to protrude. This is known as a prolapsed intervertebral disc or a herniated disc, and can cause radiating pain in the lower limbs, along with numbness and weakness. (Image: Canva)Posture and Sedentary LifestyleIt is easy to forget to keep one’s back straight, and extended periods of using multiple types of screens often lead to a bad posture. Sitting and slouching may cause prolonged strain on the lumbar spine. A lack of physical activity, combined with poor posture, leads to a backache. (Image: Canva)Postmenopausal Osteoporosis and FracturesIn women who have reached the age of menopause or have undergone menopause, the estrogen levels decline, which ultimately reduces the bone density (osteoporosis). This makes their bones more susceptible to fragility fractures and compression fractures, thus leading to backache. (Image: Canva)Inflammatory Spinal DisordersInflammatory spondyloarthropathies are a group of diseases that lead to inflammation of the parts where the ligaments or joint capsules connect to the bone. The pain produced in such conditions worsens at rest, but the person feels relieved on physical exercise. (Image: Canva)Infective Causes of Back PainAny infection of the spine can also lead to backache, along with other symptoms like fever and generalised weakness. The pain is often localised and severe, and the infection can potentially cause slow destruction of the vertebral column, which leads to deformity. (Image: Canva)Preventive Lifestyle MeasuresPrevention includes maintaining the right posture and correcting the spinal alignment while sitting in front of the screens, and even while standing. This reduces the strain on the muscles. Regular exercise of the abdominal and paraspinal muscles can also help. (Image: Canva)Nutrition and Bone HealthIt is necessary to try to control one’s weight, as excess body weight may increase the load on the spine. A balanced diet rich in calcium and vitamin D, along with magnesium and protein, is necessary. One must avoid alcohol and smoking and consume calcium-rich foods to help avoid backache. (Image: Canva)
2025-11-07T08:54:31Z
The perfect time to eat bananas for better energy, digestion, and weight control
Bananas, a powerhouse of nutrients, offer benefits for energy, digestion, and weight management when strategically consumed. They provide quick energy before workouts or as a snack, thanks to their carbohydrate content. Rich in fiber, bananas aid digestion, especially when unripe. For weight management, they control appetite and fuel exercise.
2025-09-19T11:13:08Z
Osteoporosis: Causes, symptoms, risks, and ways to keep your bones strong
Causes of osteoporosis: Ageing and Bone ChangesAs one ages, the body begins to undergo various changes over the course of time. One such change that is seen in the bones is osteoporosis, which encompasses a disorder of the skeletal system where the bone mass declines. The architecture of the bone deteriorates as well (Images: Canva)Osteoporosis causes: Bone Fragility and ResorptionDue to these processes, resorption of bones occurs faster than bone formation, which contribute to increased fragility. Fragile bones tend to get more fractures, with less force than would usually result in one. The bone mineral density reduces below 2.5 standard deviation.Role of Estrogen in Bone HealthWomen undergo menopause after a certain age, which signifies the cessation of the menstrual cycles. These cycles aid in maintaining the hormone balance. Once menstruation ceases, the levels of estrogen in the body begin to deplete. As estrogen is responsible for maintaining healthy bones, its reduction leads to bone fragility and osteoporosis.Types of OsteoporosisOsteoporosis can be primary, which occurs because of post-menopausal causes or increased age. On the other hand, secondary osteoporosis results because of endocrine (hormonal) or metabolic reasons. Secondary osteoporosis can be drug-induced as well.Other causes of osteoporosis: Underlying Causes and MechanismsOther underlying factors that influence the development of osteoporosis include gaining, increased levels of thyroid hormones more than normal, over-use of steroids and reduced levels of the hormones in the body. Malabsorption syndromes can also result in the development of osteoporosis.Major Risk FactorsRisk factors for osteoporosis are aplenty. Advancing age and a low body mass index can influence this condition. Women are more susceptible than men, as the cessation of menstruation plays a role in bone density. Excessive intake of alcohol has also been found to influence this condition.Symptoms of osteoporosis: Clinical ManifestationsOsteoporosis is often asymptomatic, until a fracture occurs. Typically, the vertebral column (the bones that protect the spine) begin compressing, which leads to an apparent reduction in the height of the affected individual. A hump, known as Dowager’s hump, can develop later.Pain and Fracture PatternThe person begins to experience back pain, and fractures caused by minimal trauma in the hip and spine, and even the writs, occur frequently. Such breaks in the continuity of the bone can occur spontaneously as well. There are some investigations and scores that help in diagnosis.Diagnostic EvaluationDual-energy X-ray absorptiometry, also referred to as DEXA, is the gold standard investigation for the diagnosis of osteoporosis. Other biochemical markers like the levels of calcium and phosphate in the blood, along with serum alkaline phosphates levels are recommended.How to prevent osteoporosis: Prevention and Lifestyle MeasuresThis condition can be prevented by making certain that the bone mass remains adequate during youth. Consuming a healthy diet which offers a good amount of calcium, vitamin D and continuing physical activity can help. It is recommended to avoid smoking and drinking as well. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
2025-11-06T08:39:35Z
