Low Back Pain
(Part 1) |
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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.
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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.
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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:
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Poor posture
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Bad body
mechanics
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Not enough
exercise
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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.
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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:
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Back pain that won't go away
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Leg weakness,
numbness or constant leg pain
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Numbness in
your groin or rectal area
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Problems
controlling your bladder or bowels
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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.
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Keep moving with activities that help your
back stay fit and flexible, such as walking.
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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.
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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.
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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.
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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.
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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:
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Where is your
pain? How often does it bother you?
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How and when did your pain first start?
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Does the pain stay in one place? Or, does it
radiate down your buttocks or leg?
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What relieves the pain? What makes it worse?
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What is your occupation?
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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:
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X-ray:
takes images of bones
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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
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EMG (electromyogram):
checks electrical activity
in muscles
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Myelogram:
makes images of problems in the
spinal canal using injected dye
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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".
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Lifting |
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Don't bend over with legs straight.
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Don't twist while lifting.
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Don't lift above shoulder level.
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Don't lift heavy loads without help.
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Do bend your knees, not your back.
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Do be sure of your footing.
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Do lift with your legs.
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Do hold objects close to your body.
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Sitting |
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Don't sit in a chair
that's too high or too low.
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Don't arch or round your back.
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Don't lean forward.
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Don't slump or slouch.
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Do sit with both feet flat on the
floor.
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Do keep your knees at or slightly below
the lever of your hips.
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Do protect your low back with a lumbar
support or rolled-up towel.
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Driving |
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Don't
sit too far back from the wheel.
Stretching for the pedals and wheel strains
the back.
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Don't drive with your knees higher than
the level of your hips.
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Do
use a lumbar support cushion.
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Do sit upright and drive with both hands
on the wheel.
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Do shift weight often.
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Do keep back pockets empty.
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Working at
the Computer
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Don't slump or slouch.
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Don't sit in a chair that's too high or too far
from your workstation.
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Don't lean forward to read the screen.
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Do sit firmly against the chair
back.
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Do protect your back with a lumbar
support or rolled-up towel.
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Do use an adjustable footrest.
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Standing or
Walking |
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Don't stand too long in one
position.
● Don't bend forward with legs straight.
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Don't walk with poor posture.
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Avoid wearing high-heeled shoes.
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Do stand with one foot up; change
positions often.
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Do correct your posture when necessary.
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Do wear comfortable, low-heeled shoes.
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Sleeping |
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Don't sleep or lounge on soft,
sagging,
non-supportive mattresses or cushions.
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Don't sleep on your stomach.
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Do sleep on a mattress that supports
your back's natural curves.
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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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