World Spine Day 2023: Know How To Deal With Chronic Back Pain

As the elderly population continues to rise, so do the associated problems, with one of the main issues being related to spine health.

World Spine Day 2023 (Representational Image)

Source : Getty

We are currently witnessing a demographic shift in the population, with a growing percentage of the population being elderly. This trend is primarily due to increased life expectancy resulting from improved available treatments and a declining birth rate. As the elderly population continues to rise, so do the associated problems, with one of the main issues being related to spine health. While we can't reverse the ageing of our spines, we can take steps to reduce the problems that occur due to ageing.

But, back problems do not always come with age. Nowadays, with a shift in lifestyle, even the youth is suffering from chronic back pain. But, backpain doesn't always need to have a relation with spine.

According to Dr. Jayati Rakhit who is an MD, FACC, Co-Founder and Clinical Director at Ohio Hospital in Newtown, Kolkata said, "Chronic back pain is a complex issue that doesn't always have a direct connection to the spine. While spinal problems are a common cause, it's essential to recognise that back pain can also arise from various factors, including muscular imbalances, poor posture, and even psychological stress. Therefore, an accurate diagnosis is crucial to determine the underlying cause. Once identified, treatment options can be tailored to the specific issue."

 "These may range from physical therapy and exercise to alleviate muscular issues, to medication and minimally invasive procedures for spinal conditions. Additionally, lifestyle changes, stress management, and ergonomic improvements play a pivotal role in managing chronic back pain. The key to effective treatment lies in a comprehensive approach, addressing both the physical and psychological aspects, in order to offer individuals the best chance at finding relief and improving their quality of life," she added.

Impact Of Ageing On Spine:

Dr. Vikram Dua who is the Director & HOD - Neuro & Spine Surgery at Metro Hospital Faridabad & Dr. Ravi Shankar Sr. Consultant - Neuro & Spine Surgery  T Metro Hospital Faridabad listed the impact of ageing:

 

Impact of ageing on spine- The spine is a flexible, multisegmented column and it helps to maintain stability, upright position & mobility at segmental level. Degeneration occurs in disc, bones, ligaments, muscles, joints with aging. Pain and disability are clinical expression of aging spine. 

 

Ageing of disc- Discal degeneration is associated with biochemical, macroscopic alterations, tears, fissures in annular pulposus leading to discal herniation, causing radiculopathy, discal degeneration is generally considered as main cause of pure back pain.  

 

Ageing of ligaments & muscles- Ligamentum flevum which connects adjacent vertebra aging and degeneration leads to increased thickness & bulging causing spinal canal sstenosis, neurogenic claudication and neurological deficits. Trunk and pelvic muscle weakness compromise spine dynamics and generating loss of equilibrium. 

 

Ageing of bone- Osteophyte formation and medical facetal hypertrphy causes spinal canal stenosis. Lateral bony compression of nerve root may result from subarticular entrapment, pedicular kinking or foraminal encroachment osteoporosis causes weakening of bone and there is risk vertebral fracture with trivial trauma. Osteoarthritis of feets, bone remodelling can cause degenerative instabilities like spondylolisthesis. 

 

Clinical relevance- Ageing of bone, discs, facets, ligaments and muscles may lead to rotatory scoliosis, instability, spinal canal stenosis, feraminal stenosis, spondylolisthesis, pathalogical fracture of vertebra leading to pain and disability.

How To Cope With Chronic Back Pain? 

Dr. Vivek Srivastava, who is a Senior Vice President: Innovation -Business Strategy and Scientific Affairs, at Zeon Life Sciences said, "Chronic back pain can be a persistent and debilitating issue, affecting the quality of life for many individuals. Effective management involves a holistic approach, addressing both physical and emotional aspects."

Few key strategies to cope with chronic back pain are discussed as follows:  

• Consult a Healthcare Professional: Chronic back pain should be evaluated by a medical expert. Seek guidance from a doctor or specialist to determine the root cause of your pain. They can provide a tailored treatment plan to address your specific condition, which may include diagnostic tests like X-rays or MRI scans. 
• Physical Therapy and Exercise: Physical therapy plays a vital role in managing chronic back pain. A physical therapist can design a personalised exercise and stretching regimen to strengthen your back muscles and improve flexibility. Consistent engagement in these exercises can alleviate pain and prevent future episodes. 
• Heat and Cold Therapy: These therapies can be effective for reducing pain and inflammation. Experiment with both methods to determine which works best for you. Heat application can help relax tight muscles, while cold therapy can reduce inflammation. Be cautious not to apply heat or cold directly to your skin, and use them in moderation. 
• Maintain Proper Posture and Use Supportive Devices: Practicing good posture through proper ergonomics at work and home is essential to reduce strain on your back. Utilizing supportive devices such as lumbar cushions, ergonomic chairs, and a comfortable mattress can alleviate discomfort and contribute to a spine-friendly environment. These combined efforts create a supportive foundation for managing chronic back pain.  
• Explore Alternative Therapies: Consider alternative therapies such as acupuncture, chiropractic care, and massage therapy as they may offer relief for certain individuals dealing with chronic back pain. These therapies can provide non-pharmaceutical options to manage and alleviate discomfort. Always consult with a healthcare provider to ensure these approaches align with your specific needs and treatment goals.
• Holistic Approaches and Self-Care: Managing chronic back pain holistically involves stress management, including techniques like meditation and deep breathing to alleviate emotional tension. Regular, low-impact exercises such as swimming or walking help improve mobility and strengthen back muscles, preventing prolonged sedentary behavior that can worsen pain. Mind-body practices like yoga and tai chi enhance flexibility and reduce stress. Joining support groups offers emotional support and shared coping strategies, reducing feelings of isolation. Prioritizing a comfortable mattress and regular sleep patterns supports the body's healing and pain management. Maintaining a healthy weight through a balanced diet and exercise minimizes strain on the back. Consider alternative therapies like acupuncture, chiropractic care, or massage therapy, always in consultation with a healthcare provider. 

"The cornerstone of a healthy spine is maintaining good posture, much as a solid foundation supports a sturdy house. Our backbone's destiny is determined by the way our bodies are positioned. A lifetime of pain and suffering can be avoided with careful attention to posture. Keep in mind that your spine is a reflection of your personal elegance, so maintain spinal vitality for a lifetime by standing tall and firm," concluded, Dr. Devesh Kumar Singh, Chairman of Noida International University and Noida International Institute of Medical Sciences.

How To Maintain Spine Health As You Age

Dr Sachin Mahajan, who is a Neuro & Spine Surgeon, at Sahyadri Super Speciality Hospital, Nagar Road, Pune said, "One way to address this is through lifestyle modifications that we can incorporate into our daily lives. The most crucial aspect to begin with is posture. Whether you're standing or sitting, it's important to maintain an upright and straight posture, avoiding slouching. When working in an office, adhere to ergonomic principles. Ensure your chair is of the right height, and it provides proper lumbar support for your lower back. Your chair should also offer adequate thigh support. If you use a desktop computer, ensure the monitor's upper border is at eye level to prevent neck strain. It's also essential to avoid prolonged sitting; stand up and walk around for a minute or two every 20 to 30 minutes to prevent back issues associated with extended sitting."

"Another critical aspect is sleeping posture. Use a medium-firm mattress that supports a neutral neck position. Avoid using too many pillows, as this can excessively flex your neck and worsen spine issues. For those already experiencing problems, using a lumbar pillow or placing a pillow under your knees while sleeping on your side can help support the spine," he added.

Talking in terms of other lifestyle modifications, Dr. Sachin further said, "Incorporate daily routine exercises like walking or swimming. Engage in regular core strengthening exercises to bolster the muscles around your abdomen and spine. Strengthening these core muscles can help distribute the load more evenly, reducing the strain on your spine and potentially delaying age-related issues.Avoid lifting heavy weights, and if you need to lift, keep the weight below 25% of your body weight. When bending forward, use your knees as the primary bending point to minimize strain on your spine."

"Additionally, smoking is a significant factor contributing to early ageing and exacerbating spine issues. If you have spine problems, quitting smoking is essential. Obesity is another factor that worsens spine problems, so maintaining a healthy body mass index is crucial. Osteoporosis, which is common in the older population, can complicate spine issues. Ensure a balanced diet and consult a spine specialist for osteoporosis treatment," he added.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]