A young mother in my neighborhood recently told me how she is managing back pain she has never experienced before. A healthy back is something everyone takes for granted until the moment back pain strikes, as it will for 80% of the adult population. Of this group, 5% will go on to develop chronic low back pain that accounts for 25% of all days lost from work.
Low back pain is the most expensive benign health condition in America...
Low back pain is the most expensive benign health condition in America...
When back pain does occur, instead of prolonged bed rest it is recommended that you:
Good posture is most easily achieved when standing by making an effort to be tall while keeping the three natural curves of the spine in balanced alignment. Try balancing a book or small pillow on your head while standing and walking. This will help you learn how good posture feels: the chin is kept in while the neck lengthens; the shoulders move down and back; the abdomen flattens; the buttock muscles contract. Good seated posture involves sitting tall in a firm chair and using lumbar support.
Proper lifting technique can help you avoid a common cause of back pain. Never lift objects off the floor straight legged while bent over at the waist. It's safer when lifting to:
Improved physical conditioning through a combination of aerobics, flexibility, and strength training exercises will help prevent back pain and aid those who suffer from back discomfort.
Aerobic activities such as walking, swimming, and walking in waist-deep water help improve muscular endurance and avoid the fatigue that can lead to back injury. These activities can help overweight people lose the excess pounds that force the spine into an exaggerated curve thereby increasing the risk of back injury.
Stretching exercises that improve back and hamstring flexibility also reduce the risk of back injury.
Strengthening exercises should include the extension type that target the lower back (e.g., the "alternating superman" seen below) as well as those that strengthen the abdominal wall. Reduce back injury risk by keeping abdominal, back, and leg muscles strong to help support the spine and reduce pressure on spinal discs. Focus on strengthening your entire core (trunk musculature).
- rest briefly;
- return to normal activities as quickly as possible;
- start an exercise program within 2-4 weeks.
Good posture is most easily achieved when standing by making an effort to be tall while keeping the three natural curves of the spine in balanced alignment. Try balancing a book or small pillow on your head while standing and walking. This will help you learn how good posture feels: the chin is kept in while the neck lengthens; the shoulders move down and back; the abdomen flattens; the buttock muscles contract. Good seated posture involves sitting tall in a firm chair and using lumbar support.
Proper lifting technique can help you avoid a common cause of back pain. Never lift objects off the floor straight legged while bent over at the waist. It's safer when lifting to:
- test the load; don't automatically grab and lift. Clear a path and the area where you intend to place the object
- divide the load into smaller ones, or get assistance
- plant your feet firmly about 12" apart and stand close to the load
- contract your abdominal muscles, keep the back as straight as possible while bending the knees and hips
- lift by pushing upward through your heels using your more powerful leg muscles
- keep your head higher than your shoulders to prevent lifting with your back
- NEVER lift and twist; turn to face the new direction using your feet and legs
Improved physical conditioning through a combination of aerobics, flexibility, and strength training exercises will help prevent back pain and aid those who suffer from back discomfort.
Aerobic activities such as walking, swimming, and walking in waist-deep water help improve muscular endurance and avoid the fatigue that can lead to back injury. These activities can help overweight people lose the excess pounds that force the spine into an exaggerated curve thereby increasing the risk of back injury.
Stretching exercises that improve back and hamstring flexibility also reduce the risk of back injury.
Strengthening exercises should include the extension type that target the lower back (e.g., the "alternating superman" seen below) as well as those that strengthen the abdominal wall. Reduce back injury risk by keeping abdominal, back, and leg muscles strong to help support the spine and reduce pressure on spinal discs. Focus on strengthening your entire core (trunk musculature).
alternating superman with opposite side arm and leg
(Click on image to view this exercise...)
Attention to your back during daily tasks is an important component of back care. Instead of leaning over, kneel on the floor to bathe a child or make a bed. During prolonged standing, keep your knees "soft" or, slightly bent and your feet shoulder width apart. Push don't pull heavy objects, whenever possible to lessen back strain.
Should you ever find yourself suffering from back discomfort, a book that I have found personally helpful and have loaned to countless people is 7 Steps to a Pain-Free Life by Robin McKenzie. He outlines a set of exercises to perform as soon as back pain strikes and advocates using lumbar support whenever you are seated. His newer book, Treat Your Own Back outlines the McKenzie method for addressing severe back pain. Once you’re pain-free, try following an exercise program outlined in The Core Program book to reduce re-occurrences. Both books are written by physical therapists who, in my opinion, are much more helpful in addressing back pain than never-ending visits to a chiropractor.
A healthy back requires good posture, physical conditioning and proper mechanics. For back care, "an ounce of prevention is worth a pound of cure."
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
Should you ever find yourself suffering from back discomfort, a book that I have found personally helpful and have loaned to countless people is 7 Steps to a Pain-Free Life by Robin McKenzie. He outlines a set of exercises to perform as soon as back pain strikes and advocates using lumbar support whenever you are seated. His newer book, Treat Your Own Back outlines the McKenzie method for addressing severe back pain. Once you’re pain-free, try following an exercise program outlined in The Core Program book to reduce re-occurrences. Both books are written by physical therapists who, in my opinion, are much more helpful in addressing back pain than never-ending visits to a chiropractor.
A healthy back requires good posture, physical conditioning and proper mechanics. For back care, "an ounce of prevention is worth a pound of cure."
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
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