You may never have experienced back pain before, perhaps because you were up and down most of the time, getting work done, running errands and et cetera. However, with people encouraged to stay home in a bid to curb the spread of COVID-19, there’s been a lot of inactivity — lazy days slumped in a couch and, of course, nights in bed.

Those working at home, your desk is probably the kitchen counter, dining table or sofa. This can do damage to your back and neck. Sitting for long periods of time can cause muscle pain, especially if you’re sitting in the wrong position. And, let’s face it, working from home means the sofa beckons more than it should.

For purposes of staying fit, some people have turned to simple home exercises.

Charles Sindabimenya, a specialist in internal medicine at Doctors Plaza in Kimironko, Kigali, says all this can in one way or another lead to back pain.

When it comes to sitting for long, he explains that over time, this puts pressure from the discs (jelly-like shock absorbers between the bones of the spine) onto the nerve causing back pain.

And after exercises, he says, one may feel tightness in the pelvis, hips, and legs.

This, he says, will lead to a tight lower back that’s caused by an over-strenuous workout or lifting something heavy, which will usually be felt within a few hours.

The medic notes that this is more common in people who haven’t been doing any sort of exercise, and have just started.

"It’s normal to feel some tightness or soreness after working out, especially those who are doing it for the first time, meaning they have not been doing it for a long time or never did it before,” he says.

This, he says, is also common for those who have been doing back or core exercises.

Dr Sindabimenya points out that it’s due to the body’s natural inflammatory reaction to exercise, causing microtrauma to the muscles and surrounding connective tissue.

Francis Kazungu, a general practitioner at University Teaching Hospital of Kigali (CHUK), says that one should know the difference between normal back soreness and potential back injury.

For a workout, he says after exercise, the pain tends to develop gradually and that one will start to notice it six to eight hours after the workout.

What you should know

Dr Kazungu says back pain is a common ailment. He explains that this is so because the spine has a difficult job in that it must support the weight of the upper body and still be able to bend and twist in any direction.

"The greatest strain is placed on the lower back, particularly among people who do a lot of sitting or who are underactive,” he says.

Kazungu points out that a little ache in the back after a workout is nothing to be nervous about. In fact, he says, it could be a sign that one is targeting some hard-to-reach-but very important muscles.

Still, he notes that if one has a problem with their back, or hurt their back in the past, it’s better to seek medical support to avoid aggravating the injury.

Ways to relieve back pain

Since there is no cause for alarm when a minor backache occurs after sitting for a long time, or after doing some exercises, Celestine Karangwa, a physiotherapist at TCM Technology Clinic in Kicukiro, says home remedies can help ease the pain.

However, he notes that in case the pain persists, seeking medical attention is important to avoid complications.

Besides, he says those with other underlying conditions should first consult physicians before they engage in any kind of exercise.

The first remedy one should try out, Karangwa says, is the use of ice or heat.

Here, he explains that the application of either ice or heat to sore back muscles can greatly relieve pain.

Moist heat (hot packs, baths, showers) are recommended.

He goes on to add that one should use ice for 10 to 20 minutes, placing a wet towel between the ice bag and the body.

He, however, warns that heat is not recommended for the first 48 hours after the onset of back pain.

After 48 hours, he says using heat or ice generally depends on what feels best for one, and that one should use heat for a maximum of 20 minutes at a time.

Other remedies to ease back pain, Kazungu says, include backward or forward movements.

"Slight backward or forward bends can help relieve back pain. If an exercise decreases the symptoms, then repeating it frequently throughout the day is important as it can help relieve the pain,” he says.

Meanwhile, Dr Sindabimenya says if the backache is caused by oversitting, it’s important for one to improve their posture.

"Stand with your lower back in a neutral position by standing tall with the chin and stomach tucked in. Try keeping earlobe over the shoulder and the shoulder over the hip,” he advises.

When standing for long periods, Karangwa says one should also put one foot up on a footrest to reduce the tendency to stand with a swayback.

On the other hand, he says, one should as well avoid wearing shoes that have high heels or are worn out.

Above all, he says, maintain a healthy weight, do physical exercises and engage in relaxation workouts to keep back pain at bay.

"Exercises that are designed to strengthen the muscles that support the back should be adopted,” says Karangwa.

He says one can look out for such exercises on different YouTube channels, or consult sports experts to help them out.

Nelson Mukasa, an expert in mass sports and a sports instructor, says when one is pain-free in their daily life and during endurance activities; they may begin a graduated return to sports.

This may include participating for a shorter time and or in a less competitive environment.

Another important remedy for backache, Mukasa says, is relaxation. He explains that stress reduction through relaxation is also an important way to control lower back pain.

"Relaxation comes in many forms, including mindfulness-based meditation, visualisation, positive self-talk, or any number of strategies that help one to release tension from their muscles,” he says.

Kazungu notes that an over-the-counter pain reliever such as acetaminophen, aspirin, ibuprofen or naproxen can as well be an option for backache.

If one has chronic back pain, he advises that consulting medics before any exercise is necessary. Also, sleeping on a medium-firm mattress can help.