Why you might already have back pain in your 30s—and what to do about it

From glamour.co.za 

Your first episode of back pain can come at you fast. One minute you’re sitting crisscross on the ground and yapping for hours or flinging a duffel over a shoulder no problem, and the next, you’re on the market for an ergonomic desk chair. That first dull ache or searing jolt may feel like the beginning of the end—that it’s all downhill from here. In reality, back pain in your 30s is common, and it probably has little to do with your body getting older.

CDC data suggests 35% of people ages 30 to 44 experience it, so know that you’re far from the only 30-something wincing at a backless stool or waxing poetic about a supportive couch. And in the majority of cases, there are simple steps you can take to find relief and thwart future episodes. Below, learn why back pain can rear its head in your 30s, what might signify a more serious issue, and how to alleviate everyday twinges.

Back pain in your 30s is typically caused by a few factors working in tandem.

The good news is, your back probably isn’t hurting because of your body’s natural aging process this early in life (unlike your knees, for instance, where tissue breakdown can spark joint pain in this decade). The discs, or gel cushions between vertebrae, do flatten out with age (sometimes beginning in your 30s), which may cause irritation, Claire Morrow, PT, DPT, a San Francisco–based physical therapist and head of clinical consulting at virtual clinic Hinge Health, tells SELF. But, as she points out, imaging studies suggest disc degeneration commonly occurs in folks without back pain too.

What’s more likely at the root of back pain in your 30s comes down to lifestyle. It’s a period when you might be making strides at work, starting a family, or caring for aging parents—all of which can chip away at your physical activity, April Fetzer, DO, a board-certified physiatrist at the Hospital for Special Surgery at Naples Comprehensive Health, tells SELF. Just sitting down for long swaths may cause additional pressure within those discs. And letting your shoulders hunch forward (for instance, as you’re texting, driving, or working on a computer) makes matters worse, misaligning your spine in ways that could cause stiffness and discomfort in your neck and back, she adds.

At the same time, this decade’s mix of life stressors can directly pile onto back pain. Being emotionally on edge can translate into physical tension, Dr. Fetzer says, which you might carry in your shoulder girdle or low back. Research even shows a link between degree of stress and chronic low back pain: More of the former ups your risk for the latter.

It also gets easier to overexert yourself as you surpass 30. Patients in this demo tend to be “weekend warriors,” Dr. Fetzer says: They’re heads-down on work and life obligations during the week, so wind up cramming all their physical activity into their couple days off, making it more likely that they hurt themselves. With age, the threshold for injury also lowers, Dr. Morrow says. So pushing it just a little too much could leave you with a minor strain or sprain even if you’d have been fine with the same movement a few years ago.

It might take you increasingly longer to recover from tweaking your back too. Your nervous system can initiate a protective mechanism of sorts, which can cause lingering stiffness and spasming even after the actual injury has healed, Dr. Morrow says.

How Bad Is It That I Already Have Back Pain in My 30s? Image: Freepik

When back pain could signal something serious

The majority of back pain isn’t caused by an underlying issue or condition, Dr. Morrow notes. There are instances, however, where treatment may require more than lifestyle changes. Always see a doctor about back pain resulting from an injury, or if the pain interferes with everyday activities, gets progressively worse, or sticks around for longer than four weeks. Sometimes, back pain can ripple into your butt and down the back of your leg—this is called sciatica and happens when your sciatic nerve gets compressed. While it can feel alarming, the occasional episode is nothing to panic over, Dr. Morrow says. Just be sure to see a doctor if the radiating pain persists or becomes more frequent.

One more important note: If your back pain is accompanied by nerve-related symptoms like numbness or tingling, or changes in your ability to control your bladder or bowel, you may have a serious neurologic condition, Dr. Morrow says, and it’s essential to seek medical attention ASAP to prevent permanent nerve damage.

How to relieve back pain and ward off future episodes

Resting might feel intuitive for a sore back—and you do want to take it easy on high-impact exercises, heavy lifting, and any movement that triggers your pain. But conking out on the couch and staying immobile is “the worst thing you can do,” Dr. Morrow says. It has a way of stiffening everything and locking the pain in place. Instead, both she and Dr. Fetzer advocate for some gentle movement, for instance a 10- or 20-minute walk each day.

On the same note, if you have a desk job, it’s helpful to get up every hour or so and pace around a bit to avoid the plight of constant sitting. And for when you are seated, Dr. Fetzer suggests paying mind to your posture. Push your butt to the back of your chair and scooch in so it’s tougher to slouch. If you can, adjust your chair height so your knees and hips are at a 90-degree angle, and ensure the top of your screen is roughly at eye level.

Some soft stretching can also help loosen the kinks and wring out the soreness. A few of Dr. Morrow and Dr. Fetzer’s favourites include:

• Cat-Cow (a.k.a. Cat-Camel): While on all fours, alternate between rounding and arching your spine.
• Knees to Chest: Lie on your back, and hug your knees to your chest, gently rocking from side to side.
• Open Book (a.k.a. T-Spine Windmill): Lie on one side with your knees bent, and stack your arms straight in front of you. Then lift the top arm and windmill it to the other side of your body, twisting as you do so.
• Sphinx: Lie on your stomach and press your forearms into the floor to lift your chest.

You can also take OTC non-steroidal anti-inflammatory drugs (a.k.a. NSAIDs) such as ibuprofen (Advil) or naproxen (Aleve) for a surge of back pain—just be sure to follow the package instructions for dosing, and pop them with food to avoid stomach upset. But if you wind up needing to take these meds continuously for more than five days in a row, Dr. Fetzer suggests checking in with your doctor to figure out whether they’re actually the best option for you, and if so, to determine a dosing plan that minimizes long-term risks.

To stave off back pain in your 30s and beyond, make a habit of exercising your core (Dr. Fetzer recommends regular and side planks), as well as your hamstrings and glutes—a classic glute bridge will knock out both of ’em. Working with a physical therapist can also help you figure out where your weaknesses lie and how to combat them, Dr. Morrow notes.

Carving out pockets of time for stress relief, even if it’s just a few rounds of deep breaths or a five-minute meditation, can help unravel some of the tension that may be worsening your pain. It’s impossible to erase all of your worries, but also do your best to let go of concerns about your back pain itself—which can amplify your sensation of it, Dr. Morrow notes. Instead, remember that you’re not doomed to feel this pain forever, and take solace in the fact that you’re actively working to remedy it.

https://www.glamour.co.za/wellness/mindfulness/why-you-might-already-have-back-pain-in-your-30sand-what-to-do-about-it-ea142cb9-2661-4561-9b9f-478c249ed8ed

What doctors wish patients knew about sciatica

From ama-assn.org

Imagine a sharp, shooting pain that starts in your lower back and travels like an electric shock down your leg, making it difficult to stand, sit or even walk. This is the reality of sciatica, which is a condition that affects millions of people and can turn even the simplest daily tasks into a painful struggle. But sciatica doesn’t have to be a life sentence of pain. There are ways to manage the symptoms and regain control. 

The AMA’s What Doctors Wish Patients Knew™ series gives physicians a platform to share what they want patients to understand about today’s health care headlines.

In this instalment, Kevin Taliaferro, MD, an orthopaedic surgeon at Henry Ford Health, took time to discuss what patients need to know about sciatica. Henry Ford Health is a member of the AMA Health System Program, which provides enterprise solutions to equip leadership, physicians and care teams with resources to help drive the future of medicine.

Sciatica is often misattributed

“Sciatica is a big catchall term that’s frequently got multifactorial issues, but is often misattributed,” Dr. Taliaferro said. “Generally, what people would call sciatica is pain in the back and buttock that could—or could not be—radiating down further into the leg.”

“That’s why it’s this weird thing that everybody thinks any back pain is sciatica,” he said. “The sciatic nerve comes from the nerve roots of the back, but it doesn’t necessarily mean it always causes back pain. That’s why it’s this catchall term that frequently gets misattributed, similar to what happens with the flu.”

Symptoms can be acute or chronic

“Most people, when they have sciatica, it’s acute to start off. It’s acute, sudden back pain that can sometimes radiate into the buttocks and generally develops into leg pain,” Dr. Taliaferro said. “That’s the typical pattern that people experience—that pain where it’s either something flares up or you have a disc herniation, you have a sudden onset and then it slowly evolves into leg pain if it’s a pinched nerve.”

“Atypical symptoms that you should see a doctor about are anything where there’s numbness or weakness in the legs, or bowel or bladder dysfunction,” he said. “Those are red flags that are not typical of sciatica and should be evaluated.”

“Generally, numbness and weakness in the legs means that the nerve is getting very compressed where it’s not functioning; it’s not just irritated and causing pain. It means that there’s enough compression to cause it to be dysfunctional,” Dr. Taliaferro said. “Then the bowel and the bladder function, that’s usually a very large disc herniation that’s pushing on the nerve roots, specifically the sacral nerve roots that are running through the low back. 

“Those are the nerve roots that control the bowel and the bladder,” he added, noting that “those are symptoms that are not normal and should be evaluated.”

It is extremely common

In the U.S., about 40% of people experience some form of sciatica during their lifetime. Yet it rarely happens before 20 years old unless it is injury related.

“Most studies say people will experience back or buttock pain at least once in their life,” said Dr. Taliaferro. “Certainly, there are people who experience it more than others. 

“But unfortunately, one of those unifying things of being human is having back and or buttock pain in the sciatica family,” he added.

There are different types

“It’s people who have back-predominant or buttock-predominant pain,” Dr. Taliaferro said. “In my practice, those people are generally more in pain from the joints of the lower back. That’s the more common of the two. 

“When people have sciatica that radiates down the legs, usually past the knee, that usually can be more coming from a pinched nerve in the back,” he added, noting “they overlap each other significantly.”

Sciatica has common causes

“Typically, it’s degenerative changes that can happen as we age,” said Taliaferro. “That’s one of the more common types where if you have arthritis in the back, that can cause the back and butt pain.”

“But that arthritis can also irritate the nerve roots going to the legs, especially if they’re causing narrowing or stenosis,” which is a condition that occurs when the space inside the backbone is too small, he said. “The other common cause is a disc herniation where people have a small disc herniation or even a large disc herniation that pinches the nerve up in the back. But because that nerve is wired in our brain to our legs, our brain interprets that as leg pain.”

Age is a main risk factor

“As we age, gravity is constant, so it wears and tears on the low back and that’s the biggest risk factor for sciatica,” Dr. Taliaferro explained. “But certainly, young people can have disc herniations as well.”

“So, in general, it is aging and wear and tear on the structures of the low back, but certainly can happen in younger patients as well,” he said. 

Pregnant people can have sciatica

“When you have the child, that’s away from your centre of gravity and pulling everything forward,” Dr. Taliaferro said. “Having a large mass at your waist that’s forcing you forward is going to put a lot of stress on the joints of the low back.”

“Also, during childbearing in preparation for delivery, ligaments in the woman’s body generally get more lax to allow for childbirth and sometimes that can allow for a little bit more instability of the low back,” he said. “Now, you could also have compression of nerves where people have disc herniations in pregnancy, so that’s slightly different. 

“But for the most part, run-of-the-mill sciatica in pregnancy is just due to the fact that you have a large mass in front of you that puts a lot of stress on the joints of the low back,” Dr. Taliaferro added.

You don’t always need an MRI

“People think that for any back and leg pain that you need to run to get an MRI [magnetic resonance imaging] immediately, but that has led to a lot of overuse of MRIs and a lot of extra cost to the system,” Dr. Taliaferro said. “It’s not great for looking at bones very well. It looks more at soft tissues than anything else.

“There’s information that you can get out of a plain old X-ray that you can’t get out of an MRI,” he added. “So, what’s really important is not all diagnoses need to be made with an MRI. It certainly has its role but talking to an orthopaedic or spinal surgeon—either operative or nonoperative—is important and not just rushing to get an MRI.” 

“Most of sciatica improves no matter what you do, especially the run-of-the-mill low back pain when you overdo it,” Dr. Taliaferro said. “That gets better no matter what you do and running to get an MRI every time is really overkill and a pretty big cost to the system.” 

Treatment is mainly non-operative

“The vast majority of run-of-the-mill sciatica—where it’s back and buttock pain—can be treated nonoperatively,” said Dr. Taliaferro, noting that “multimodal pain therapy is the best for that.”

For example, “if people have inflammation, you want to treat that with anti-inflammatory medications such as Aleve, Motrin, Mobic, ibuprofen,” he said. “But we also know that people get really stiff because if they’ve had back pain, their back doesn’t want to move.”

That is when “muscle relaxants are used to allow your back to start moving again because the key is getting moving again,” said Dr. Taliaferro. “And then sometimes if it’s really bad nerve pain, we add gabapentin or neurontin to improve nerve pain.”

Another option is “topicals such as lidocaine, which absorbs through the skin and numbs up the area,” he said. But “the vast majority of these episodes will be treated with physical therapy.”

“There are also other nonoperative treatments—and this is where our pain-management colleagues come into play—where you can do epidurals or you can do more joint-based injections, depending on what the symptoms are,” Dr. Taliaferro said. “Most people get better over two to six weeks, but surgery in this scenario, if there’s no neurologic findings, generally is always the last option and that’s after you’ve exhausted other treatments.”

Get up and move

“A lot of people think that you should stay in bed for a long time if you have sciatica pain,” Dr. Taliaferro said. “It’s fine to relax and take it easy for a day or two, but you really want to start getting up and moving because that shortens the length of duration of symptoms.”

“It’s fine to take a break, but then you need to start getting up and moving to keep that light aerobic activity working,” he emphasized.

Stretch hamstrings, strengthen core

“When our back tightens up and we have pain, our hamstrings get really tight because we don’t want our pelvis moving very much,” Dr. Taliaferro said. “So, doing hamstring stretches is really important.”

“Then isometric core strengthening is also important,” he said, noting that means “strengthening the abdominal and back muscles without moving the joints of the low back.”

For example, that’s “planks, which everybody hates. No one is super comfortable, but that gets your back muscles strong,” Dr. Taliaferro said. But the key is without moving the joints because the whole goal is to keep you steady.”

Beyond that is “light aerobic activity. When people are actively hurting, the best thing is if you can get into a pool because that takes the weight of gravity off, but allows you to keep moving against resistance,” he explained. “Other ones that are great are yoga and Pilates for the same reasons—it’s a lot of isometric holds and a lot of stretching.  

“And that’s been shown to get people a shorter timeframe of pain in this scenario is the quicker return to light aerobic activity,” he added. 

Avoid poor lifting techniques

“Always lifting properly is really important, not deadlifting with your back. Instead, soft lifting with your legs, not with your back,” Dr. Taliaferro said. “If you’re lifting a laundry basket off to the side and twisting at the same time, it’s usually a combination of things that provokes this pain or twisting while doing something active. 

“It’s the combination that causes this to flare up, but it’s hard to predict because I’ve had people get flareups sneezing,” he added. “We use our back for everything and that's the problem. You use it to sleep, use it to eat, you use it to do anything. There’s never really one thing, but generally the main provocateur is the bad lifting techniques.”

Visit your doctor if pain persists

“Whenever anybody feels uncomfortable, it’s a good idea to visit your doctor,” said Dr. Taliaferro. “I don’t think people need to run to spine surgeons by any stretch of the imagination, but at the same time, whenever someone’s not getting better with routine care—taking an anti-inflammatory over the counter, relax for a few days, stretch, keep aerobic activity going—over a course of a week or two, then that’s the time to involve your physician.”

“Most sciatic cases get better with time, but the caveat to that is numbness, weakness, bowl or bladder dysfunction. That’s never normal, so that’s always when you go in sooner,” he reiterated. “But if nothing is working and it’s still severe, that’s the time to 

https://www.ama-assn.org/delivering-care/prevention-wellness/what-doctors-wish-patients-knew-about-sciatica 

Escape the Pain: Effective Remedies for Sciatica Symptoms

From msn.com/en-gb

Suddenly, it shoots into the leg, sitting becomes torture, and every step is a struggle. That’s what sciatica feels like. But instead of suffering for days, there is a way out. Immediate measures like warmth or targeted stretches can help. Sometimes, a small change in daily routine is enough to noticeably alleviate the discomfort. Don’t wait any longer; take action: This way, the pain won’t have a chance to dictate your life. FITBOOK editor Michel Winges explains how to prevent sciatica pain and, more importantly, how to get rid of it.

Sciatica Pain

About 120,000 people in Germany struggle each year with the unpleasant symptoms caused by irritation or inflammation of the sciatic nerve. You might be more familiar with the medical term “sciatica,” but it’s commonly referred to as “sciatica” in everyday language. The nerve is the longest in the body, running from the lower back through the buttocks to the leg.

Back Pain, Lumbago, or Sciatica?

Back pain, sciatica, and lumbago are often lumped together, but there are clear differences. Classic back pain usually remains confined to the lower back and often results from tension. Lumbago manifests as sudden, severe pain in the lower back, making movement almost impossible.

Sciatica, on the other hand, is recognized by radiating pain that extends from the lower back through the buttocks to the leg, often accompanied by tingling, numbness, or muscle weakness. The cause here is irritation or inflammation of the sciatic nerve, not just tense muscles. It usually disappears on its own after a few days.

                                          Grandma's remedies, stretching exercises, and walks can often sufficiently soothe sciatica.© Getty Images

Symptoms

The sciatic nerve consists of motor and sensory fibres, which is why the symptoms can vary greatly. The sensory parts supply, among other things, the hip joint and the skin on the lower legs and feet, except for the inner side, which is why pain and sensory disturbances often occur precisely in these regions. Symptoms include:

• Stabbing, burning, or pulling pain in the lower back
• Pain radiating from the buttocks to the leg, often to the foot
• Increased discomfort when coughing, sneezing, or sitting
• Tingling and numbness in the affected leg
• Possible muscle weakness in the leg
• Restricted mobility
• Pain usually affects only one side of the body
• Everyday movements can be painful

Causes of Sciatica

The cause of sciatica pain is usually quickly identified: something is pressing on or irritating the sciatic nerve. Most often, a herniated disc is to blame, where a “cushion” between the vertebrae slips and presses on the nerve. But tense muscles in the lower back or buttocks can also significantly affect the sciatic nerve. Other triggers include spinal canal narrowing, minor injuries, or, in rare cases, inflammation and tumours.

Sciatica During Pregnancy

Many pregnant women experience sciatica symptoms starting from the 35th week.⁴ There are three reasons why this occurs:

1. The baby presses against the nerve: By the 35th week, the baby has grown enough that its weight and size can exert pressure on the mother’s sciatic nerve.
2. Muscle tension: By the time of birth, a pregnant woman can gain up to thirty percent of her body weight. In addition to the baby, the enlarged uterus, additional breast tissue, and amniotic fluid contribute to this. The weight gain and shift in the body’s centre of gravity often result in an exaggerated hollow back. This leads to muscle tension in the lower back and can ultimately compress the sciatic nerve.
3. Herniated disc: Sometimes, a herniated disc can occur during pregnancy. The hormone relaxin loosens the ligaments that usually stabilize the spine. This makes the support system more unstable than usual. When the additional weight of pregnancy is added, the strain on the spine and discs increases. Under these conditions, a disc core in the lumbar spine can slip and press on the sciatic nerve.

What Helps?

• Massages: A gentle massage can help, especially with sciatica problems related to muscle tension in the back.
• Back exercises: The “cat and cow” exercise can help relax tense muscles and thus reduce the pressure on the sciatic nerve.
• Spinal relief: When sciatica pain suddenly occurs, it can be relieving to support yourself on a table and alternately shake out your legs until the discomfort subsides.
• Heat: A warm cherry pit pillow can be very soothing. Simply attach the pillow to the lower back to relax tense muscles.
• Side position: Since sciatica symptoms usually affect only one side of the body, it is advisable to lie on the pain-free side. A pillow between the knees can provide additional relief and comfort.

Grandma’s Home Remedies for Sciatica

Our grandmothers already knew: Simple home remedies can often provide relief for sciatica pain. These traditional applications can generally help alleviate the pain, but if the pain persists or is severe, medical advice should always be sought.

• Heat applications: Heat can promote circulation and relax tense muscles. A warm cherry pit pillow, a hot water bottle, or a warm bath can be soothing. Fifteen to twenty minutes are usually sufficient.
• Cold applications: For acute pain, cold can have an anti-inflammatory effect. A cold cloth or ice pack on the lower back for fifteen to twenty minutes can be helpful.
• Herbal pillows: Pillows filled with thyme, yarrow, or chamomile provide warmth, and their scent can have a calming effect.

Immediate Measure: Stretching

Pull Knee to Shoulder

Lie comfortably on your back with your feet hip-width apart, so your knees are bent. Now, grasp your left knee with both hands and gently pull it toward your left shoulder, but only as far as it feels comfortable. Hold the stretch for about 30 seconds. Repeat the exercise three times, then switch legs. To finish, you can pull both knees to your shoulders simultaneously and hold the position briefly again.

Cat and Cow

Get into a tabletop position, with hands shoulder-width apart and knees hip-width apart. As you inhale, lower your belly toward the floor, slightly lift your head, and gently draw your shoulder blades together–this is the “cow position.”

As you exhale, round your back upward, draw your chin to your chest, and slightly tighten your abdomen, like a cat arching its back–thus reaching the “cat position.” Perform this fluid transition several times in your breathing rhythm.

Long Stretches in Kneeling Position

Sit in a kneeling position and then slowly bend forward with a straight back until your buttocks rest on your heels. Stretch your arms forward, with the palms facing down on the mat. Remain in this position for about two minutes.

Walking Instead of Sports

Those suffering from acute sciatica symptoms should initially avoid intense sports. As a rule of thumb: Avoid anything that intensifies the pain. However, a leisurely walk is recommended. Prolonged sitting or complete bed rest can even worsen the pain. Gentle walking, on the other hand, promotes circulation and gently activates the muscles. A walk in the fresh air is not only easy on the joints but also helps keep the body moving without unnecessarily straining the back. This way, the sciatic nerve can recover while still doing something for your health.

When the Mentioned Measures Don’t Help

If stretching exercises, grandma’s tried-and-true home remedies, and regular walks don’t bring improvement or the pain even worsens, it’s important to see a doctor. Especially in cases of:

• persistent or very severe symptoms
• numbness
• paralysis symptoms
• problems with urination and bowel movements

a doctor should be consulted quickly. A doctor can clarify the exact cause, initiate targeted therapies, and rule out serious illnesses. Professional treatment is especially necessary if daily life is severely restricted by sciatica symptoms or if the symptoms persist for several weeks.

Prevention is Better Than Cure

• Strengthen the Core: Sports and targeted exercises for the back and abdomen stabilize the spine and relieve the sciatic nerve.
• Ergonomic posture: Pay attention to a back-friendly posture when sitting, standing, and lifting. Ergonomic furniture and aids at the workplace are recommended.
• Keep weight in check: A healthy body weight reduces the strain on the spine and thus the risk of sciatica pain.
• Stretching exercises: Regular stretching of the back and leg muscles improves flexibility and prevents tension.
• Avoid prolonged sitting: Change your position frequently and stand up in between to reduce lack of movement and pressure on the sciatic nerve.
• Proper lifting: Always lift heavy loads from the knees and with a straight back to avoid overloading and misloading.

The post Escape the Pain: Effective Remedies for Sciatica Symptoms appeared first on FITBOOK.

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