Dehydration- a Common yet Ignored Cause of Back Pain

Backache is one of the common problems that people face. Bad posture, lifting heavy weights, sudden awkward movement are some of the common reasons of back pain. However, many of us are unaware of the fact that dehydration is also a major reason of back pain. Chronic spine and back problems are directly related to dehydration. Thanks to the increasing consumption of aerated and sweetened drinks, many people avoid drinking enough water, which can eventually lead to back pain. If you too are suffering from severe back pain, dehydration could be one of the reasons. Read the blog to find how dehydration is a cause of back pain.

How can Dehydration be the Cause of Back Pain?

Dehydration- Cause of Back Pain
How Can Dehydration Cause Back Pain

Our body is mainly made up of water, which acts as a lubricant for the bones. The spinal vertebrae has shock absorbing discs. The tough outer ring of the vertebrae is filled with a gel like substance (nucleus pulposus) is mainly made up of water. When you keep moving throughout the day, water squeezes out of the discs. The discs rehydrate at night, which is possible only if your body is well hydrated. If you don’t drink enough water throughout the day, your body will find it difficult to rehydrate the discs of the spine and eventually lead to back pain. When your body is dehydrated, nucleus pulposus find it difficult to bear your body weight of the upright spine. As a result, the load is shifted disproportionately to the outer ring of the vertebrae and lead to inflammation.

Who are at Risk?

Anyone can suffer from back pain due to not drinking enough water; however, there some people may be at a higher risk. Ensure that you are properly hydrated if you are:

• A senior citizen

• Military personnel

• Work in extremely hot weather

• Runner, entertainer, athletes

How to Stay Hydrated and Combat Back Pain?

As dehydration is also a cause of back pain, it is advisable to keep yourself hydrated throughout the day. If you don’t have a habit of drinking water regularly, you can follow these habits to stay hydrated.

Drink Sufficient Water

Make it a habit to drink enough water every day at regular intervals. Don’t wait till you feel thirsty to drink water. Keep a bottle of water at your work station or near your bedside so that you always remember to drink water. If you feel excessively thirsty, it indicates that you are already dehydrated. However, ensure that you drink clean and safe water to stay away from water borne diseases.

Include Fruits and Vegetables

In addition to drinking water, you also need to include generous amount of fresh fruits and vegetables in your diet to stay hydrated. Fresh fruits and vegetables are also a good source of water which help you stay hydrated. Include at least three helpings of vegetables and fruits in a day to provide your body with sufficient water.

Check your Urine

To keep a tab on your hydration, check the colour of your urine. If your urine is pale yellow in colour, it indicates you are well hydrated. Dark yellow or cloudy urine with a bad odour are signs of dehydration. If you notice any of the signs, make sure that you start hydrating your body to avoid back pain.

You can also Read: A Guide to Calculate How Much Water to Drink in a Day

How Much Water is Sufficient?

A common myth is you need to drink at least 8 glasses of water a day. However, the amount of water you need to drink depends on the needs of an individual. Athletes, for instance, need to drink more water. Drinking enough water is a preventive way to avoid back pain and also help in relieving back pain. Apart from this, you can also stretch your spine to rehydrate your spine discs along with drinking enough water to avoid back pain.

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