Whether you suffer from arthritis pain, are an athlete looking to find relief from an injury, or you tweaked your knee doing yard work – chances are you’ve probably reached for a bottle of topical pain relief before. These over-the-counter products are applied directly to the skin and come in gels, creams, sprays and patches.

Bengay, Icy Hot and Biofreeze are common brands of these products, but how exactly do they work?

Pain management specialist Robert Bolash, MD, talks about finding pain relief and what you need to know about these products.

Q: What ingredients are in topical pain relievers and how do they work?

A: Over-the-counter topical pain relievers often include methyl salicylate (also known as oil of wintergreen). This ingredient gives topical pain relievers that minty smell and creates a cooling sensation when applied to the skin.

Methyl salicylate is often used as counterirritant, which basically acts as a distraction to pain points. Depending on the product and the other ingredients in it, these rub on treatments may also contain a non-steroidal anti-inflammatory drug (NSAID). You know NSAIDs from medicines like ibuprofen and aspirin. When it’s absorbed into the skin it can decrease the inflammatory reaction.

Some topical pain relievers also contain capsaicin, which is a compound found in chili peppers and is responsible for producing a warming sensation.

Other products may contain menthol, also known as mint camphor, which causes a cooling sensation and can trick the mind into thinking that the skin or body temperature is dropping. In return, this cooling feeling desensitizes the nerve endings. Like ice or cold packs, menthol decreases arterial blood flow.

Q: Why would someone use a topical pain reliever?

A: Topical pain relievers work best on acute musculoskeletal pain, rather than chronic pain. So if you have a nagging sore neck or pulled a muscle in your shoulder, you might benefit from slathering on a layer.

These products are also used to treat:

• Arthritis.
• Minor aches and pains.
• Pulled or sore muscles.
• Sprains and strains.

Discomfort and pain associated with cancer has also been shown to improve from topical pain relievers.

Q: Gels, creams, sprays or patches – what’s best?

A: It all comes down to personal preference, but it’s important to review the active ingredients in each product. If you’re looking for an easy-to-apply spray that contains capsaicin, it might only come in a gel form. So read the label and decide what you’re looking for first.

A patch typically works well on an area where it can be applied to a flat surface, so it might be best to reach for this product with back or neck pain. On the other hand, a cream or gel might be best for a sore elbow or knee so that the joint can still move and bend.

Q: Can topical pain relievers be dangerous?

A: It’s important to use these products as directed. Although it’s extremely rare, there have been instances where overuse and misuse has led to serious side effects and even death due to salicylate poisoning.

Never mix these products with heat, such as from a heating pad. Doing so could cause the product to be absorbed into the blood stream at a faster rate.

If you use a topical pain reliever be sure to:

• Read the label carefully before applying the product.
• Do not apply to open wounds or skin that is already injured or irritated.
• Do not apply near your eyes or genitals.
• Do not use with heat, especially a heating pad or hot water.
• Stop use if you develop a rash and tell your doctor.
• If the burning sensation is too painful and uncomfortable, use a towel to remove the product from your skin.

Experts recommend to not use topical pain relievers (of any kind) if you’re pregnant.

Q: At what point should you stop using a topical pain reliever and see a doctor

A: Most topical pain relievers should not be used over seven days. Using it for longer than directed could result in a rash or sometimes even a chemical burn. Stop use if your condition worsens or the area becomes irritated.

If your stubborn pain just won’t quit, it might be time to bring in the big guns and talk with your doctor. He or she can help you solve the problem of your nagging pain and might even prescribe a prescription based topical pain reliever.

Arthritis is a disease of joints, characterized most commonly by joint swelling, stiffness, and pain.

Although several studies suggest that drinking alcohol is associated with a lower chance of developing rheumatoid arthritis, there are also numerous studies showing that drinking alcohol is detrimental to those with joint disease.

How is alcohol consumption linked with arthritis?

There are studies claiming that drinking alcohol in moderation can reduces the risk of developing rheumatoid arthritis (RA), which is a type of arthritis associated with joint inflammation.

Low-level alcohol has been associated with lower levels of certain proinflammatory mediators, such as C-reactive protein, tumor necrosis factor-α (TNF-α) receptor 2, and interleukin-6.

Although it has been shown that patients with RA who drink small amounts of alcohol have improved quality of life, this may actually reflect the fact that people who feel ill (for example, due to chronic disease) may be less likely to drink alcohol.

A recent study showed that lower disease severity may not be due to beneficial effects of alcohol, because patients with higher disease intensity, comorbidities, disabilities, and poor quality of life are more likely to quit drinking and less likely to eventually initiate its use.

It has also been found that drinking red wine in moderation can reduce the risk of knee osteoarthritis. One of the ingredients in red wine, which is called resveratrol, is known to have anti-inflammatory effects and is beneficial for arthritis. However, for a person who already has arthritis, alcohol consumption can be detrimental.

Any small benefits of alcohol that may occur are not sufficient reason for a non-drinker to begin consuming alcohol.

How alcohol consumption impacts arthritis?

According to the American College of Rheumatology, people with RA who take antimetabolites (medicines that interfere with metabolism of natural substrates) should strictly restrict alcohol drinking to avoid possible liver damage. However, some recent studies indicate that drinking alcohol less that one ounce a day (14 units of alcohol/week) is not associated with increased risk of liver damage. Further studies are needed to see if these results are consistent across patient groups.

In the scientific literature, there is no direct indication on beneficial or detrimental effects of alcohol on arthritis.

According to experts, the effects of alcohol largely depend on the medicines that are used to treat arthritis, as well as the amount and frequency of drinking and pre-existence of certain risk factors.

The detrimental effects of alcohol are especially evident in patients with gout, a type of inflammatory arthritis associated with high levels of uric acid in the blood.

Foods or drinks that are rich in purine (an aromatic organic compound), such as beer, distilled liquor, and wine, are known to trigger gout attacks. Moreover, grain-based alcohol, such as beer, that contains gluten is known to trigger joint pain and flare-up the symptoms of RA. Thus, it is clear that persons with gout should not drink alcohol.

What are the negative effects of alcohol on arthritis?

Many of the medicines that are used to treat arthritis do not go well with alcohol. The adversity of alcohol in arthritis patients largely depends on it. For example, non-steroidal anti-inflammatory medicines increase the risk of stomach bleeding and ulcer in arthritis patients who drink alcohol. Similarly, antimetabolites, when consumed together with alcohol, put the patients at higher risk of liver damage, such as hepatic fibrosis.

The main reason behind liver damage is that both alcohol and medicine are metabolized in the liver; thus, consumption of both substances together at the same time can put extra pressure on the liver and accelerate the chance of liver toxicity.

To avoid such possibilities, doctors sometimes prescribe certain disease-modifying anti-rheumatic drugs that are mild and with minimal side-effects.

Alcohol can also exert negative effects by interfering with sleep quality and quantity. It is known that RA is associated with sleep disturbance, and sleep deprivation due to alcohol use can increase joint pain, exacerbate depression, and reduce physical activity in RA patients.

Since alcohol contains a lot of calories and added sugar, its daily consumption can lead to increased body fat and weight gain, which can also worsen arthritis symptoms.

In addition, a routine alcohol consumption can cause fat deposition in blood vessels and reduce the blood supply to bone tissues, leading to necrosis or cell death.

Another major disadvantage of alcohol consumption is dehydration, which causes reduction in joint lubrication and worsening of joint pain.

It also reduces the body’s nutrient content, leading to suppression of the immune system and aggravation of joint inflammation.

Is there any benefit of alcohol consumption in arthritis?

According to the American Heart Association, drinking alcohol in moderation is associated with reduced rate of heart disease-related mortality in some patients. However, research over the past several decades has shown that the small benefits that may be conferred from consuming small amounts of alcohol are overweighed by the negative effects on most body systems.

Even for arthritis, it is not clear whether low-level alcohol consumption helps some patients or if it merely reflects a lower likelihood of consuming alcohol that occurs among patients who already have arthritis.

Arthritis is one of the most common ailments among American adults. Over 20% (about 54 million people) suffer from some form of arthritis in the United States, according to the Centers for Disease Control and Prevention (CDC). Arthritis can cause debilitating joint pain and is the leading cause of workplace disability according to the CDC, and accounts for over $100 billion in medical costs every year.

While osteoarthritis (the most common form of arthritis in the U.S.) is a common cause of joint pain, it’s not the only one. There are other factors that can cause short term joint pain that usually clears up without causing lasting damage to the joint.

The difference between acute joint pain and arthritis

Acute joint pain comes on suddenly and usually doesn’t result from an underlying condition or damage to the joint. Some of the possible causes of acute joint pain other than arthritis include:

• Bursitis
• Strains and sprains
• Gout
• Inflammation from trauma
• Overuse

Depending on the underlying cause and severity, acute joint pain is usually treated with rest, icing, medication, and physical therapy if needed. Depending on the cause, acute joint pain usually clears up within a few weeks with self care and conservative treatment.

Signs and symptoms of arthritis

Chronic joint pain (long term pain that persists for weeks or months) may be a sign of arthritis and joint damage. There are over 100 different types of arthritis, the most common of which is osteoarthritis, which results from wear and tear on the joints over time.

Rheumatoid arthritis, another common form of arthritis, also causes joint damage and deterioration over time, but results from an autoimmune disorder where the immune system mistakenly attacks the joints.

Some of the signs and symptoms of arthritis-related joint pain include:

• Pain
• Swelling
• Stiffness
• Limited or decreased range of motion

It can be difficult to tell whether your joint pain is the result of temporary inflammation or arthritis. The Arthritis Foundation recommends that you keep track of your symptoms and if the pain and stiffness feels worse at a certain time of day, after physical activity or rest, and the duration of your symptoms.

If your symptoms last more than a few weeks, get progressively worse, or you develop other symptoms like a fever or a rash, seek medical attention as soon as possible.

Know your risk factors

Anyone can develop arthritis, but some people may have a higher risk due to factors like age, family history, previous joint damage or injury, or underlying health problems like obesity.

Whether you overdid it on the tennis courts or have been typing way too much, there are many reasons why one or more of your joints might be achy.

If you suffer from joint pain, you’re not alone. It’s hard to get exact numbers on how many people struggle with the issue, given that it can be caused by a slew of different things, but one national survey found that up to 30% of adults in the U.S. reported having some form of joint pain in the last 30 days.

Joint pain is defined as experiencing discomfort around one or more of your joints, according to the U.S. National Library of Medicine. While general pain is a common signal, you may also have swelling, warmth, tenderness, redness, and pain with movement around the area.

In rare instances, your joint pain might be a signal that something pretty serious is going on, such as a sexually transmitted disease or an autoimmune disorder. But in many cases, it’s likely your joints are hurting due to a more common issue. Here’s a look at some of the conditions that could be making you sore, ranging from the more common to rare.

1. You’re simply getting older.

Your joints have been supporting you your entire life, and that can be hard on them over time—especially when it comes to weight-bearing joints like your knees and hips, says Michael B. Gerhardt, M.D., a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Cartilage, a gel-like substance that helps cushion your joints, also wears down with time, he says.

“Joint pain is extremely common as you age,” Dr. Gerhardt says. “Most of us, if we are fortunate enough to live long enough, will develop some sort of joint pain.”

In addition to your knees and hips, you can also develop joint pain in your shoulders over time. “The source is often repetitive lifting and reaching activities,” says Gregory Gasbarro, M.D., an orthopedic surgeon at The Shoulder, Elbow, Wrist and Hand Center at Mercy Medical Center in Baltimore, Maryland.

2. An older injury is stirring up problems again.

Having an injury earlier in your life—whether it was treated or untreated—can increase your risk of having joint pain later, Dr. Gasbarro says.

There are a few different ways this can happen, but problems like a ligament tear, tendon issues, or a bone fracture can lead to inflammation over time, Dr. Gerhardt says. Even though a doctor can help you manage symptoms, they can’t go back in time and erase the injury. “So, if you had a ligament tear in your knee in your 20s, for example, it sets you up for arthritis 10, 20, or 30 years later,” he says.

3. You’re dealing with bursitis.

Bursitis is the swelling of the bursa, a small, fluid-filled sac that acts like a cushion between a bone and other moving body parts, like your muscles, tendons, or skin, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS).

Bursitis can cause swelling and pain around your muscles, bones, and joints. Bursa are found in many parts of your body, but bursitis happens the most often in the shoulders, elbows, wrists, hips, knees, and ankles, “In the bursa, there are a high concentration of nerves that create pain when there is swelling and inflammation due to a traumatic or overuse injury,” Dr. Gasbarro says.

You can also develop bursitis from an unrelated injury, like limping after you have low back pain—that can lead to bursitis in your knee or hip, Dr. Gerhardt says.

4. A thyroid issue could be the underlying problem.

Your thyroid is a small, butterfly-shaped gland in the front of your neck, and it makes hormones that control the way your body uses energy. Those hormones impact many different functions in your body, and it “allows your joints and muscles to be lubricated and stay healthy,” Dr. Gerhardt says.

If you have hypothyroidism, your thyroid gland doesn’t make enough of the thyroid hormones that your body needs. “That can adversely affect your joints and make you vulnerable to joint discomfort or injury,” Dr. Gerhardt says.

5. It could be a sign of rheumatoid arthritis.

Rheumatoid arthritis (RA) is different than the wear-and-tear kind (osteoarthritis) that commonly develops with age.

RA is an autoimmune disorder, and it disproportionally targets women: Of the more than 1.3 million people who have it, 75% are female. “It’s worrisome to see in young patients,” says Orrin Troum, M.D., a rheumatologist at Providence Saint John’s Health Center in Santa Monica, Calif. He explains that he’s seen new mothers with such bad inflammation in their hands that they struggle to care for their babies.

Tender, swollen joints and feeling stiff in the morning are classic RA symptoms. You might also have fatigue, fever, or weight loss you can’t explain.

Although not all these causes of joint pain can be cured, they can be treated. Some will require a course of antibiotics or other prescription meds. Others may improve on their own with time and rest. But any lingering pain in your joints should be reason enough to check in with your primary care doctor. They’ll likely refer you to a rheumatologist, a doctor who specializes in arthritis, to make sure you get the right diagnosis and treatment you (and your aching joints) need.

6. Or, it could be infectious (septic) arthritis.

If you get a cut or puncture wound and don’t clean it well with soap and water, “a nearby joint can get infected with common bacteria like Staphylococcus aureus or Streptococcus,” says Dr. Troum. You’ll notice intense swelling and pain in the area, and fever and chills could follow.

Knees are the most commonly affected joint, but hips, ankles, and wrists are also likely targets. You might need IV antibiotics, and your doctor might need to drain fluid from the infected joint. Left untreated, septic arthritis can lead to full-body sepsis, which can be fatal.

7. You may have gout.

Protein is an incredibly important nutrient that helps you stay satiated, build muscle, and feel energized—but you can have too much of a good thing.

“If you eat too much protein, your body produces a lot of uric acid and can’t excrete all of it from your body,” explains Luga Podesta, M.D., a sports medicine physician and regenerative orthopedic specialist in Florida. “This causes an intense inflammatory reaction.”

It’s called gout, and it’s one of the most painful types of arthritis you can experience. Symptoms of gout like heat, swelling, redness, and hard-to-ignore pain commonly appear first in your big toe, then spread to other joints.

Protein overload isn’t the only risk factor. Drinking too much alcohol or sugary drinks, getting dehydrated, or taking certain types of medicines (like beta-blockers) can also bring on a bout of gout. Carrying too much weight puts you at risk as well.

8. Lyme disease could be lurking.

Every year, a reported 30,000 people are bitten by a tick carrying the Borrelia burgdorferi or Borrelia mayonii bacteria that cause Lyme disease. But the Centers for Disease Control and Prevention believes that true number is much higher—up to 300,000.

“The tick latches onto your skin to suck blood out of your body, but its head has an infection that gets into your bloodstream,” Dr. Podesta explains. Early symptoms of Lyme include fatigue, fever, headache, and in many cases, a bullseye-shaped rash. “Still, it can be difficult to diagnose if you’re not in an area endemic to ticks,” says Dr. Podesta.

If you don’t figure out that you have Lyme disease so you can treat it, the bacteria can spread to your joints, especially your knees. You might also develop neck stiffness and sore hands and feet. Over time, your heart and nervous system may be affected as well.

9. It could be a symptoms of lupus.

Lupus is an autoimmune disorder “can wreck all your joints if left untreated,” says Dr. Troum. People with lupus have an overactive immune system that can mistakenly target joints, as well as skin, blood, kidneys, and other organs.

Along with swollen, painful joints, you may develop a butterfly-shaped rash across your cheeks, but symptoms are different for everyone. Hair loss, trouble breathing, memory problems, mouth sores, and dry eyes and mouth can also be signs of lupus.

10. Gonorrhea could be to blame.

This sexually transmitted disease (STD) doesn’t just affect your genitals; it can also wreak havoc on your joints, as it causes a painful condition called gonococcal arthritis. It affects women more than men and, surprisingly, is most common among sexually active teen girls.

If you have it, you may develop one hot, red, swollen joint (though some people end up with several painful large joints), along with other STD symptoms, says Dr. Troum. Those might include a burning sensation when you urinate, as well as penis discharge or increased vaginal discharge.

It might not be your home desk setup. Breathing and sleeping habits, the weight of your bag, and your vitamin D levels also can contribute to neck and back pain.

Many cases of upper back pain (or mid-back pain) are caused by problems affecting the soft tissues in your spine (eg, muscles, nerves, ligaments, and tendons). Sprain, strain, and muscle tension are common soft tissue injuries that may cause pain and other symptoms in your upper and middle back. This article describes symptoms of upper back pain, including the red flags you should never ignore.

Most Upper Back Symptoms Relate to Your Spinal Muscles

Because upper pain is closely linked to soft tissue injuries, the most common symptoms affect your spinal muscles:

• Stiffness
• Spasm
• Pain (ranging from dull to sharp)
• Tightness
• Tenderness when the injured area is touched
• Headache

Some people with upper or mid-back pain feel pain when they sneeze or cough. Similarly, you may also feel upper back pain when you take a deep breath because the vertebrae (the spinal bones) in your upper back (also known as the thoracic spine) are connected to the ribs. However, severe pain when breathing may be a sign of a more serious medical condition (you can read more on this below).

Though upper back pain symptoms generally occur anywhere along the spine between the base of the neck (cervical spine) and bottom of the ribs, you may also feel upper back pain in your shoulders and neck. That’s because all your muscles are connected, so if it’s a muscle problem causing your upper back pain, the other muscles in your shoulders and neck can be affected.

Upper back pain symptoms can stem from several causes. Poor body mechanics, twisting movements, poor posture, improper lifting techniques, carrying a heavy load (eg, wearing a heavy backpack), or repetitive movements are common culprits. Traumatic events (eg, a fall or car accident) may also lead to upper back pain. But there are many other possible causes of upper back pain, and your doctor will help determine the underlying cause of your pain to find the solution.

In most cases, upper back pain does not indicate a serious medical problem. However, some symptoms warrant urgent medical care.

What Upper Back Symptoms Warrant a Trip to the Doctor?

Most bouts of upper back pain gradually go away on their own or with conservative at-home treatment (eg, over-the-counter medication). However, some symptoms are more serious than others and require swift medical attention.

Call your doctor if you experience any of the following upper back pain symptoms:

• Severe, persistent upper or mid-back pain that develops suddenly
• Pain that is progressively worsening
• Pain that hasn’t gone away in a week
• Pain that is interfering with your daily life (eg, forces you to call in sick to work)
• Pain that isn’t responding to conservative treatment (eg, anti-inflammatory medication, ice/heat therapy, and massage)
• Neurologic symptoms (eg, numbness, tingling, weakness, loss of bowel/bladder control, and/or electric shock-like pain in your arms and/or legs)

In rare cases, upper back pain is indicative of a serious and/or painful medical problem, including lung cancer, kidney stones, or spinal infection.

Additionally, because the thoracic spine is linked to the ribs, some people with upper back pain report sharp pain when filling their lungs with air to take a deep breath. Though this symptom may be benign, it could also be a sign of a blood clot. If you feel faint, short of breath, or a spike in upper or mid-back pain when you take a deep breath, see your doctor immediately to rule out a potentially life-threatening pulmonary embolism.

Finally, it’s especially important to see a doctor after you’ve endured a traumatic injury, such as a fall. Even if you aren’t experiencing any back pain, you should be evaluated by a physician to ensure your spine did not sustain damage (eg, a spinal fracture in your upper back).

Upper Back Symptoms: When in Doubt, See Your Doctor

Because the thoracic spine isn’t as susceptible to certain spinal disorders (namely those that affect the intervertebral discs and spinal joints) as the cervical spine or lumbar spine (low back), some people may think it’s immune to pain or other problems. This certainly isn’t the case.

Common symptoms of upper back pain—like muscle pain, stiffness, and tightness—are often caused by poor body mechanics or spinal injury. But in very rare cases, upper back pain is a sign of a more serious medical issue. If your upper or mid-back pain just won’t go away or if it’s interfering with your daily life, call your doctor. He or she will get to the root of your upper back pain, create a treatment plan for you, and help you learn ways to potentially prevent it in the future.

If you have back pain, you’re not alone—far from it. A 2020 study suggests more than a billion people around the world have low back pain, neck pain, and other musculoskeletal disorders. Are you a member of this club?

Back pain can be a real drag, just another sign that you’re getting older. But you’re not alone. You’re like about 1.3 billion other people on the planet. That’s right — more than 17 percent of the 7.5 billion people on Earth suffer from a musculoskeletal disorder. In addition to 1.3 billion worldwide cases of back pain, there were 121,300 deaths as of 2017, according to a 2020 study published in Arthritis & Rheumatology.

About the Study

This analysis used data from the landmark 2017 Global Burden of Disease study. It is believed to be the first to provide an overview of the global burden of musculoskeletal disorders. The research also calculated the number of years lost due to ill health, disability, or early death — referred to as disability adjusted life years (DALYs). Due to musculoskeletal disorders, the study estimated some 138.7 million DALYs.

The study reports on global musculoskeletal disorders, including:

• Low back pain
• Neck pain
• Osteoarthritis
• Rheumatoid arthritis
• Gout

…and other disorders across 195 countries between 1990 and 2017, broken down by age, gender and sociodemographic index.

Low back pain, osteoarthritis (called spondylosis when it’s found in joints in the spine) and neck pain comprise almost three-quarters of all cases globally. The most common cases have not changed much between 1990 and 2017:

• Low back pain — 36.8%
• Other musculoskeletal disorders — 21.5%
• Osteoarthritis — 19.3%
• Neck pain — 18.4%
• Gout — 2.6%
• Rheumatoid arthritis — 1.3%

“Lack of a significant observable decline in musculoskeletal burden suggests that there has been little concerted effort to address the problem,” according to the research. “The present study shows that musculoskeletal disorders continue to impose a remarkable burden of disease on the world’s population with low back pain, neck pain and osteoarthritis contributing the largest burden.”

Who Gets Back Pain?

The burden of these musculoskeletal diseases generally increased with age for both men and women but was more prevalent among females and was higher in developed countries.

Like many chronic diseases, back pain has enormous costs on mental health, the economy, and the healthcare system. A March 2020 study in JAMA found that low back pain and neck pain had the highest amount of health care spending at $134.5 billion in 2016, while other musculoskeletal disorders account for $129.8 billion — the second highest amount.

Back Pain Risk Factors

Back pain is a very broad symptom that can be tied to a wide range of diagnoses, according to Harvey E. Smith, MD., chief of orthopedic spine surgery at Penn Medicine in Philadelphia. “If someone has a first-time incidence of back pain that doesn’t travel down the leg, many times it can be managed with exercise, physical therapy and core strengthening,” he said. “Generally, the back is a very ‘lose it or use it’ case—it’s important to stay active.” Pain that travels down the leg is a sign of compression of a nerve in the back, what most people call sciatica.

Other times, symptoms can radiate to the back, Dr. Smith said, with but the source being something else medically, such as ulcers or kidney pain.

“Certain things we call red flags, like pain that is atypical, associated with a serious underlying condition, such as infection,” Dr. Smith said. Back pain that wakes you up from a deep sleep is something that should be evaluated by a clinician, he said, because that’s not typical.

If back pain is not getting better within six weeks, Dr. Smith said it’s a good idea to see a clinician. “Back pain is a symptom of many underlying causes, some treatable with surgery, some that can be treated in a nonoperative manner. The most important thing is to ascertain the source of that back pain. Once you ascertain the source, come up with a treatment strategy,” he said.

The pandemic has likely changed people’s routines to the point that they could be ripe for back pain. People aren’t walking as much, doing aerobic exercise or working core muscles. “Those types of things are great for your back,” Dr. Smith said, while prolonged sitting–whether at an office or at home–puts increased stress on your back.

“Before the pandemic, you’d get up, leave your house, travel to work, within your workplace, you’d move around during the day, then travel home. Just in that process, you’re up, moving around,” Dr. Smith said. “Many people are less active than they were before, and more so than they realize, not even getting the activity of transiting. They’re going from the bedroom to the home office, to the couch, back to the bedroom. Many people are more sedentary than they realize,” he said.

It’s also well known that depression can be associated with increased back pain, according to Dr. Smith, and there’s an increase to some degree in stress from the events of 2020.

Some risk factors for back pain, like aging, can’t be avoided. According to the National Institutes of Health (NIH), intervertebral discs begin to lose fluid and flexibility with age, decreasing their ability to cushion the vertebrae.

Reducing Back Pain

Back pain is actually more common among those who are not physically fit, according to the NIH. Back and abdominal muscles help to properly support the spine but you don’t have to be a Ninja Warrior to improve. Even moderate physical activity on a daily basis, including low-impact aerobic exercise, can help maintain the integrity of intervertebral discs.

Exercising on a regular basis can help keep muscles strong and flexible and the NIH recommends consulting a doctor for low-impact and age-appropriate exercises that specifically target the lower back and abdominal muscles.

Reaching for aspirin can be a shortcut but there are other things that you can do that are within your control to help ease your burden. Lugging around extra pounds adds more stress to your back and can cause lower back pain. Smoking restricts blood flow and oxygen to the lower spine and discs, causing them to degenerate faster. Smoking also increases the risk of osteoporosis and impedes healing. Do you know what else happens with heavy smoking? Coughing, which also can cause back pain on its own.

A nutritious diet can also include sufficient daily doses of calcium, phosphorus, and vitamin D, which can help promote bone growth.

Even simple things can help with back pain, according to the NIH, including wearing comfortable, low-heeled shoes and sleeping on your side in the fetal position. That sleep position helps to open joints in the spine and reduces the curvature of the spine, which relieves pressure.

So remember, even though “People with Back Pain” is one of the least exclusive clubs ever, it’s also one that, for many people, is easy to give up your membership. Most cases of back pain go away on their own within a few weeks. The majority of the rest can often be treated with some of the tips outlined by Dr. Smith, and there are surgical options for many severe cases.