Love your Back

You only have one!

Back pain is only a symptom of an actual problem. Pain arising from other organs may be felt in the back. This is called referred pain. Many intra-abdominal disorders-such as appendicitis, kidney diseases, bladder infections, ovarian disorders, etc. can cause pain referred to the back.

Back pain may be caused by injury, mechanical or inflammatory conditions of the spine. The mechanical or inflammatory problem must be fixed before the pain will go away for good. Nerve root syndromes are those that produce symptoms of nerve impingement (a nerve is touched/compressed), often due to a hernia (or bulging) of the disc between the spinal bones. Sciatica is an example of nerve root impingement. Impingement pain tends to be sharp, in one spot, and associated with numbness in the area of the leg that the affected nerve supplies.

Musculoskeletal pain syndromes that produce low back pain include myofascial pain syndromes and fibromyalgia. Other skeletal causes of low back pain include osteomyelitis or sacroiliitis (infections of the bones of the spine). This pain is usually worse at night and is worse when sitting or standing for a long time.

Consult with your doctor if you are experiencing back pain.

Many individuals will not need extensive treatment for back pain. Over-the-counter pain medications are often sufficient.

To prevent back pain, learn to lift and bend properly. Follow these tips:

  • If an object is too heavy or awkward, get help.
  • Spread your feet apart to give you a wide base of support.
  • Stand as close as possible to the object you are lifting.
  • Bend at your knees, not at your waist.
  • Tighten your stomach muscles as you lift or lower the object.
  • Hold the object as close to your body as you can.
  • Lift using your leg muscles.
  • As you stand up while holding the object, DO NOT bend forward. Try to keep your back straight.
  • DO NOT twist while you are bending to reach for the object, lifting it up, or carrying it.

Other measures to prevent back pain include:

  • Avoid standing for long periods. If you must stand for your work, place a stool by your feet. Alternate resting each foot on the stool.
  • DO NOT wear high heels. Wear shoes that have cushioned soles when walking.
  • When sitting, especially if using a computer, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.
  • Use a stool under your feet while sitting so that your knees are higher than your hips.
  • Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods.
  • If you drive long-distance, stop, and walk around every hour. DO NOT lift heavy objects just after a long ride.
  • Quit smoking.
  • Lose weight.
  • Do exercises to strengthen your abdominal muscles. This will strengthen your core to decrease the risk of further injuries.
  • Learn to relax. Try methods such as yoga, tai chi, or massage.
  • Learn how to get in and out of bed.
    • Lean forward from your hips, not from your back. Try not to arch your back.
    • Push your upper body off the bed using your elbows and hands to bear the weight and swing both legs to the floor.
    • Keep your back straight and try not to bend at the waist.
  • Sleeping is an important component in daily living. Using and adjusting pillows appropriately can help provide comfort and support your neck and back.
    • You should not sleep on your back without your legs or placing pillows under your knees.
    • Never sleep on your stomach.
    • It is important to sleep on a firm mattress!. Also - rotate your mattress every three months; turning it over twice a year is recommended.
  • ✓ Learn how to get in and out of a car.
    • Move the seat back as far as possible and hold onto the side of car, back of the seat, or even the dashboard for additional support.
    • Bend at the knees and hips (not your back) and try not to twist at the waist. Avoid twisting and turning to reach for objects in the back seat and be aware of proper body mechanics.
    • Use both arms and legs to assist you when raising and lowering yourself into and out of the car. Keep your body in alignment and turn your body as tolerated.

Healthy or hurt, it’s your back for life.

Love Your Back and It Will Love You Right Back — The LESS Institute Dr. Kingsley Chin
Taking care of your back at home: MedlinePlus Medical Encyclopedia
8 Tips for a Healthy Spine - Back Pain Center - Everyday Health
Spine Ellipses Circle - Free vector graphic on Pixabay