Back pain is one of the most widespread health problems of today, with almost four out of five adults facing this issue at least once in their lives. Although many believe the solution lies in intense workouts or complex medical procedures, experts warn that for spine health, excessive physical activity or invasive methods are often not necessary. Dr. Patricia Zheng, a leading expert in the conservative treatment of back pain, has shared her methods and tips that are effective in preserving spine health, while being simple and applicable for everyone.

Back pain – a complex problem with multiple causes

Back pain can arise from various reasons, and it is often a combination of factors that cannot be clearly identified solely through imaging diagnostic methods like magnetic resonance imaging or X-rays. On the other hand, such scans can sometimes show changes in the spine even in completely healthy individuals, which do not require any therapy. Precisely because of this complexity, it is crucial to approach treatment in an individualized manner, taking into account the personal symptoms and condition of the patient.

How to prevent back pain in the workplace?

Many people spend hours sitting, which is one of the main risk factors for the occurrence of back pain. Dr. Zheng advises getting up from your seat at least once an hour, even for a short stretch or a walk to get water, because prolonged sitting increases the pressure on the intervertebral discs of the spine. She also emphasizes the importance of properly setting up the workspace – the computer screen and desk should be adjusted to the user's height to maintain correct posture and reduce strain on the spine.

Although height-adjustable sit-stand desks are increasingly used, according to the expert's experience, there is still not enough scientific evidence that they significantly reduce back pain on their own. Support and prevention of pain also require other measures such as more frequent breaks, regular movement, and physical activity outside of working hours.

The role of physical activity in preserving spine health

Activity is an indispensable part of preventing and alleviating back pain, but it is not necessarily about strenuous workouts or daily morning trips to the gym. Dr. Zheng practices various types of exercises such as Pilates, light weightlifting, or aerobics, five times a week, thereby activating different muscle groups. It is important to listen to your body and adjust the intensity of the exercise to your personal abilities and current condition, especially if pain is already present.

Research confirms that excessively aggressive exercise in people with acute back pain can be harmful. One of the key studies showed that patients who continued with their daily activities, adapting them to their body and limitations, recovered faster than those who were on strict bed rest or who did intense exercises without rest.

Gradual return to activities after an injury

In people who have experienced a spine or back injury, there is often a fear of resuming normal activities due to concerns about a possible worsening of the condition. In such cases, it is important to gradually and controllably return to an active life with the help of experts. Dr. Zheng collaborates with physical therapists to design an exercise program tailored to the individual, focused on increasing flexibility and mobility, while also considering pain tolerance and safety.

If the patient wishes, additional methods such as massage, acupuncture, or chiropractic treatments are integrated, which can help reduce muscle tension and alleviate pain.

The impact of diet on chronic back pain

Although not a universal solution, there is evidence that a diet rich in anti-inflammatory foods can help reduce chronic pain. Eliminating foods that promote inflammation such as red meat, sweets, and alcohol can have a positive effect on overall health, and some patients claim to have felt improvement with this approach.

However, for many, it is difficult to give up their favorite sweets and other "forbidden" foods, and balance and moderation in diet are often considered the most practical solution for long-term maintenance of spine health.

Unusual factors associated with back pain

In addition to classic causes such as poor posture, injuries, or excess weight, research has shown that smoking, alcohol, sleep disorders, and even depression are associated with chronic back pain. The mental state affects the perception of pain, which means that in people with depression, pain can be experienced more intensely.

The expert, therefore, recommends regular sleep of about seven and a half hours and encourages patients to seek help from a psychologist if they feel persistently unwell or depressed. Talk therapy and the use of antidepressants can help regulate nerve functions that are related to pain processing.

When to consider surgery?

Surgery in the spinal area is considered a last resort, reserved for cases where there is nerve injury or spinal instability that requires urgent intervention. In most other cases, conservative methods such as lifestyle changes, physical therapy, and medication are applied first.

Patients with sciatica or similar conditions can also get relief through therapeutic steroid injections, which reduce inflammation and pain for several weeks or months. There are also innovative methods such as the Intracept procedure, where small nerves in the vertebrae are targeted and destroyed to interrupt the transmission of pain signals to the brain, allowing for longer-lasting pain relief with minimally invasive procedures.

This holistic approach to treating back pain, which combines medical, physiotherapeutic, and psychological methods, is increasingly gaining importance as the most effective way to manage this widespread problem.

Source: University of California