Oh, My Aching Back!
Low back pain is one of the most common physical ailments that plague our society today. It interrupts our lives, interferes with our ability to work, disrupts our sleep, and costs Americans billions of dollars each year. In 2005, Americans spent $85.9 billion looking for relief from back and neck pain through surgery, doctor's visits, X-rays, MRI scans, and medications. (Springen, 2008)
As with most illnesses and ailments, prevention is the key to living a healthful and pain free life. These simple tips can help you minimize your risk for back injury and help to maintain a healthy spine throughout your lifetime.
1.Straighten up. Maintain an upright posture through your lower back and shoulders. This will minimize the compression on your discs and help to strengthen the back muscles to support your spine.
2.Strengthen your “core”. It doesn’t take much to improve the strength and tone of the trunk muscles that will reduce the stress and strain on the spine. And it doesn’t mean you need to develop a flat “six-pack” abdomen. Even muscles with a little extra padding on top can be strong and effective. Work with a Physical Therapist or a qualified trainer to develop simple exercises that you can do in a few short minutes each day.
3.Bend and lift properly. Always bend at your knees and squat down to pick things up, even light items. Your back was not designed to take the stresses of bending over forward and will eventually break down if lifting in this manner. Your legs, however, can handle the strain and will quickly develop the strength and stamina needed as you improve in your habits of lifting in the correct manner to protect your back.
4.Stretch yourself. Improving the flexibility in your hips and thighs will reduce the pull on your spine, making it easier to stand upright, sit upright, lift properly, squat, kneel, and simply move with less strain on your back.
5.Maintain a healthy weight and diet. Yes, it is easier said than done, but studies have shown the overweight and the obese to have the strongest association with seeking care for low back pain and having chronic low back pain. (Sheri, 2009)
6.Improve your workstation. Whether it is at a desk or on an assembly line, getting your workstation set up in a manner that fits your body can prevent injuries and wear on your entire body, not just your back. Our team of Physical and Occupational Therapists can provide you and your employer with research based and OSHA approved ergonomic tools to make appropriate ergonomic recommendations to prevent injuries.
7.Remain active and exercise. Get regular low impact exercise such as walking, swimming, yoga, or stationary bike. Be sure to stretch before and after you exercise.
Sheri, R. (2009). The Association Between Obesity and Low Back pain. A Meta-Analysis. American Journal of Epidemiology .
Springen, K. (2008). The Price of Pain. Newsweek .