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Pandora's Box  |  Health & Wellness

Low Back Pain

(Part 1)

 
 

A Healthy Back
Keeps You Moving Forward

If back pain has you feeling down, you're not alone. Low back pain affects many of us.  That's because we tend t0 neglect our backs.  But your back is what keeps you in motion.  So it's important that you take good care of it.  This article shows you how to care for your back so that you can be pain-free and always moving forward.


Pain Is a Real Problem

Low back pain is a common problem.  It's one of the main reasons people visit the doctor.  Severe pain, sharp twinges or constant dull aches have many people seeking medical care for their backs. Back pain may seem to come on suddenly.  But the truth is:  Back pain often occurs after years of poor back health.



 

 
 

What Causes Back Pain?

Some back pain can't be avoided, such as pain from an injury.  Getting older can also lead to aches and pains.
But often, back pain is the result of years of misuse.
Bad habits that can lead to back pain include:

                  Poor posture

                  Bad body mechanics

                  Not enough exercise

                 Being overweight

You can control all of these causes.  With proper care, you can help your back feel better now and prevent back pain in the future.

 

When to Seek Emergency Care

It's common to have some backaches at times.  But if you have any of these problems, seek medical care right away:

       
   Back pain that won't go away

           Leg weakness, numbness or constant leg pain

           Numbness in your groin or rectal area

           Problems controlling your bladder or bowels


Your Goal: A Pain-Free Back

There is no simple cure for back pain.  But there are things you can do to prevent or relieve it.
For example, you can take steps to change habits that lead to back pain or make it worse.  Improving your posture, body mechanics and overall health will lessen pain or even make it go away.  Most people who make these changes feel better.  It does take time and effort.  But your goal of a pain-free back will be well worth it.

 

The Road to Recovery

To improve your back health, keep moving.
Gentle activities, such as walking and swimming,
can help reduce back pain.  Once pain is reduced,
your doctor will probably tell you it's okay to be even more active.  He or she may help you set up an exercise program.  Your program may include stretching, strength training and activities that get the heart rate up (called aerobic or cardio exercise). Check with your healthcare provider before trying new exercises.  This way, you're sure to get safely started on the road to recovery.
 







Keep moving with activities that help your
back stay fit and flexible, such as walking.

Causes of Pain That You Can Control

Something as simple as slouching can lead to disk problems and back pain.
So can moving your back the wrong way.  Even stress can throw back muscles
into a painful spasm.  But you can help control these causes of back pain.
And when you do, you will help reduce pain and improve the overall  health of your back.

 


 

Poor Posture

Posture is the way you hold your body.  Slouching or over-arching the back are examples of poor posture. Poor posture puts extra pressure on your disks and vertebrae.  It also puts you at risk of painful disk problems.
 

Bad Body Mechanics

The way you move your body is called body mechanics.  There are correct ways to stand, walk, sit, and even sleep, that are best for your back. Having good body mechanics can reduce pain and risk of injury by evenly distributing weight along the spine.
 

Lack of Exercise

Without exercise the muscles that support the spine weaken.  This can lead to poor posture and bad body mechanics.  Lack of exercise can also lead to excess weight.
 

Excess Weight

Practicing proper posture is harder when carrying excess body weight.  This makes practicing good body mechanics difficult, too.  Added body weight also puts more stress on the back and tends to make back pain worse.
 



 

Tension and Emotional Stress

Emotional stress can worsen back pain.  Money worries, family pressures, fatigue and other
stresses of daily life often cause back spasms.

Smoking

Smokers are more likely to have back pain than nonsmokers.  This may be because smoking reduces nutrition to the disk.  If you smoke, this could mean weakened disks that are prone to injury and pain.
So talk to your healthcare provider about quitting.

 

Your Medical Evaluation

A medical evaluation is needed to find the cause of your back problem.
This can include a health history, physical exam and diagnostic tests.
These help your healthcare provider decide the best treatment plan for you.

Medical History

Questions the healthcare provider may ask you include:

   Where is your pain?  How often does it bother you?

   How and when did your pain first start?

   Does the pain stay in one place?  Or, does it
     radiate down your buttocks or leg?


   What relieves the pain?  What makes it worse?

   What is your occupation?

   How does back pain affect your life?

Physical Exam

Your healthcare provider can learn a lot by looking at your back when you're in different positions.  He or she may check your posture, and muscle strength and flexibility.  Your reflexes and the sensation in your legs may also be tested. Depending on your symptoms, a more thorough physical exam may be needed to find the cause of your back pain.

Diagnostic Tests

Your healthcare provider may also use one or more of the following tests to diagnose pain:

   X-ray:  takes images of bones

   MRI (magnetic resonance imaging):  takes highly
     detailed images of bone and soft tissues


   CT (computerized tomography) scan:  takes a
     series of special x-rays of bones and soft tissues


   EMG (electromyogram):  checks electrical activity
     in muscles


   Myelogram:  makes images of problems in the
     spinal canal using injected dye
 

 

 

Do's and Don'ts of Body Mechanics

There are wrong ways and right ways to move your back.
Bad body mechanics can damage your spine.  To reduce your risk
of injury and pain, practice the "do's", and avoid the "don'ts".
 

Lifting

      Don't bend over with legs straight.
      Don't twist while lifting.
      Don't lift above shoulder level.
      Don't lift heavy loads without help.

      Do bend your knees, not your back.
      Do be sure of your footing.
      Do lift with your legs.
       Do hold objects close to your body.
 

Sitting

      Don't sit in a chair that's too high or too low.

      Don't arch or round your back.

      Don't lean forward.

      Don't slump or slouch.

      Do sit with both feet flat on the floor.

   
   Do keep your knees at or slightly below
         the lever of your hips.


      Do protect your low back with a lumbar
         support or rolled-up towel.

Driving


      Don't sit too far back from the wheel.
         Stretching for the pedals and wheel strains
         the back.


      Don't drive with your knees higher than
         the level of your hips.

      Do use a lumbar support cushion.

      Do sit upright and drive with both hands
         on the wheel.


       Do shift weight often.

       Do keep back pockets empty.

Working at the Computer

      Don't slump or slouch.

      Don't sit in a chair that's too high or too far
         from your workstation.


      Don't lean forward to read the screen.

      Do sit firmly against the chair back.

      Do protect your back with a lumbar
         support or rolled-up towel.


       Do use an adjustable footrest.

Standing or Walking

       Don't stand too long in one position.

       Don't bend forward with legs straight.

      Don't walk with poor posture.

      Avoid wearing high-heeled shoes.

      Do stand with one foot up;  change
         positions often.


      Do correct your posture when necessary.

      Do wear comfortable, low-heeled shoes.

 

Sleeping


      Don't sleep or lounge on soft, sagging,
         non-supportive mattresses or cushions.


      Don't sleep on your stomach.
 

       Do sleep on a mattress that supports
               your back's natural curves.

      Do sleep on your side with a pillow
         between bent knees, or on your back
         with a pillow under your knees.

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