The Low Down On Low Back Pain
Odds are that at some point in your life you'll experience low back pain. An
estimated 80 percent of adults are afflicted with low back pain at some point in
their lives. Some back pain is caused by non-preventable factors (traumatic
accidents, congenital defects, tumors), but the majority of low back pain is
preventable.
Poor body mechanics during
every day activities is the most common and avoidable cause of low back
pain. If your abdominal muscles and back muscles are weak or tight, it's difficult to
have proper body mechanics. Also, excessive body weight can put an extra
strain on back muscles. These factors result in an increased risk of back injury
when performing everyday activities including sitting, standing, walking, lifting and
even sleeping.
Sitting
With so many ladies spending hour upon hour a day seated at a desk, it's no
wonder that the incidence of low back pain is so high. When in the seated position,
the majority of upper body weight is supported by the sacroiliac area (lower
back).
Most chairs are poorly designed, forcing bad posture including forward slumped
shoulders and an outward curve of the lower back. To correct this, place a
very small pillow between your lower back and the chair helping to maintain the
inward lower back curve. Sit tall with feet flat on the floor, chin pulled
in and shoulders back.
Sleeping
The best possible way to sleep, with back health in mind, is on your side with hips stacked on top of each
other. A pillow may be placed between the knees for comfort and
stability. An alternate position is lying on your back with a pillow placed
underneath the knees.
Lifting Light Objects
How many times a day do you bend over to pick things up? If you happen to
have a small child it's probably dozens of times a day. When bending over to
pick up even the lightest items from the floor, it's important to use proper
form to protect the lower back. To pick up small lightweight items use a
one handed lift. Use the other hand to support your body by placing it on
your thigh or a nearby object like a piece of furniture. Always squarely face the
object you are picking up with toes and knees pointing forward, so as not to twist
your spine. In fact get in the habit of using this one handed support
anytime you bend forward... even if it's when you're brushing your
teeth.
Lifting Heavier Objects
To pick up an object that is heavy, awkward or squirmy (like a child) always use
the two handed lift. Use a wide stance with feet at least shoulder width
apart. Face the object squarely with toes and knees pointing straight
ahead. Stand as close to the object as possible and squat down with your
weight on the heels, being sure that you knees don't overshoot the toes.
Then push up to standing with your leg muscles, keeping the spine stable
and straight with abdominal muscles pulled in tight. Perform the reverse of this move
when setting down a heavy object.
Muscle Imbalances
Weak abdominal muscles can cause low back pain as can tight muscles of the
low back, hips and hamstrings. To stretch and strengthen muscles that are
associated with the lower back, visit the Stretch Library
and focus on the exercises for your back, hamstrings, hips/ buttocks and
abdominals.
Coping With Low Back Pain
If you do experience low back pain, visit your health
care provider for diagnosis and a treatment plan. Ask your health care
provider about managing your low back pain with:
- The appropriate strength and flexibility
exercises.
- Non-prescription analgesics.
- Massage treatments.
Home Care
Ice Application: During the first 24 - 48
hours of the onset of pain, ice applications can be very helpful at managing
pain and reducing swelling. Apply an ice pack wrapped in a thin towel to
the area for 20 minutes at a time 3 to 4 times throughout the day.
Heat Application: After the first
24 - 48 hours apply moist heat up to 30 minutes at a time every 2
hours.
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