Women are a resilient species. From managing the home to completing work tasks to handling the needs of kids and family, they do it all with elan. However, in juggling these chores, they are often a target of back pain. While back pain is common among men and women, the incidence is higher among women. Bone degeneration with age, pregnancy, pelvic structural differences between men and women and hormone issues make women more prone to lower back pain. In this blog, we will explore the common causes of back pain in women and strategies for back pain relief.
Common causes of low back pain in women:
Poor posture: Poor posture is a significant contributor to lower back pain in women, with everyday activities like household chores exacerbating the issue. When engaged in tasks such as cleaning, cooking, or laundry, many women unknowingly adopt improper postures, leading to strain on their lower back. Prolonged periods of hunching over the laptop for work or the kitchen sink while washing dishes, slouching while chopping vegetables, or twisting can place excessive pressure on the spine and its surrounding muscles, resulting in discomfort and pain.
Muscle strain: Muscle strain contributes to low back pain in women by overexerting or injuring the muscles and ligaments that support the spine. Activities like lifting heavy objects, improper posture, and sudden movements can lead to microscopic tears in the muscle fibers, resulting in discomfort and pain in the lower back.
Carrying heavy purses: For women, their handbags are more than an accessory. It’s a storage space for basics and more like laptops, skin care products, bottles, etc. the work tote that women carry daily can range anywhere between 1 – 3kgs. The shoulder carrying the purse is elevated and rotated either forward or backwards. This causes the muscles supporting the spine, shoulder and upper back to eventually tire and spasm. Fatigued muscles don’t hold the spine correctly, creating poor posture and overloading of the spine joints. Over time, the joints of the spine wear out and this can lead to premature arthritis.
Weight gain: Excess weight has a negative impact on the pelvis, back, and knees. Some medical specialists believe that as weight increases, the pelvis moves forward and the lower back becomes strained. Symptoms of a strained lower back include discomfort, soreness, and tightness.
Sedentary lifestyle: Most office jobs require you to be stuck at your desk for hours. Lifestyle, job, and habits are common causes of back pain. Sitting puts extra pressure on your spine, which can contribute to back pain from herniated discs and pinched nerves. Sitting can also strain your muscles and cause stiffness in your back. Therefore, it is important to take breaks to stand and stretch your back.
Pregnancy: Pregnancy is recognized as a significant contributor to lower back pain in women. As the body undergoes various changes to accommodate the growing fetus, additional stress is placed on the lower back. The expanding uterus shifts the center of gravity forward, altering the natural alignment of the spine and placing increased pressure on the lumbar region. Hormonal changes during pregnancy also loosen the ligaments and joints, further compromising the stability of the lower back. These combined factors can lead to discomfort, stiffness, and pain in the lower back, making pregnancy a common cause of lower back pain in women.
Menstrual cramps: Menstrual cramps, also known as dysmenorrhea, can cause low back pain in women due to the release of prostaglandins. These hormone-like substances cause the uterus to contract, leading to pain that can radiate to the lower back. Managing menstrual pain can help alleviate associated back discomfort.
Low back pain relief strategies:
To alleviate low back pain, consider incorporating these tailored techniques into your daily routine. Enhance your comfort and promote back pain relief by integrating the following practices into your daily life.
Maintaining the correct posture: Maintaining proper posture is crucial for relieving back pain, especially for women who face challenges like pregnancy, breastfeeding, and wearing high heels. Be mindful of body alignment by sitting and standing up straight, aligning your ears, shoulders, and hips in a straight line. This adjustment reduces strain on the lower back and offers back pain relief.
Regular exercise: Regular exercise is another key component in managing and preventing low back pain. Engaging in activities that strengthen your core muscles, such as yoga or Pilates, can provide stability and support to your spine. These exercises help alleviate pressure on the lower back, relieving pain and improving flexibility. Additionally, aerobic exercises like walking, swimming, or cycling promote overall fitness and enhance blood flow to the back, aiding in the healing process.
Relaxation techniques: Incorporating relaxation techniques into your daily routine can also contribute to back pain relief. Chronic stress and tension can exacerbate back pain symptoms. Therefore, practicing relaxation techniques such as deep breathing, meditation, or gentle stretching can help reduce stress levels and promote muscle relaxation. This, in turn, can alleviate muscle tension and ease low back pain.
Maintaining a healthy weight: maintaining a healthy weight is crucial for back pain relief. Excess weight places additional strain on the spine and can worsen existing pain. By adopting a balanced and nutritious diet, you can achieve a healthy weight and reduce the burden on your back. Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains while avoiding processed foods and excessive sugar intake.
Also, keeping a reliable pain relief gel, such as Zandu Fast Relief Gel, at hand for immediate relief can prove beneficial. This pain relief gel contains natural active ingredients effectively relieve pain. Utilizing a unique microdroplets formula that penetrates deep into tissues to generate heat, it swiftly eases back pain and relaxes muscles. Additionally, this pain relief gel is endorsed by the Indian Association of Physiotherapists, making it a trusted choice.