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Lower Back Pain: A Guide to Average Joes

Posted by: cchapan on Oct 2nd 2008 7:07pm

Lower back pain is a condition that plagues many people. Seventy percent of all people are troubled by this condition at least once in their lives. Fifty million dollars is spent on back pain each year, and it is the second most common reason for time needed to be taken off work and the fifth most common cause for hospitalization. The lower back originates in the lumbar or lower spine, works to support your weight, and helps you bend, lift, and twist.

Back pain can result from overuse injuries and lead to acute pain from improper standing or sitting postures and weak body mechanics and muscles. Medical causes also include herniated disks, trauma to the back, and degenerative disk disease. Arthritis , osteoporosis, and skeletal and muscular irregularities can also produce back pain. Depression, anxiety, and poor mental health can aggravate this condition. Chronic coughing, smoking, and multiple pregnancies with weak abdominal walls can also aggravate this condition. Back pain is common in high impact or lower body pounding sports such as golf, soccer, running, tennis, rowing, basketball, soccer, and gymnastics.

How is it diagnosed?

After self-diagnosis, a variety of tests can identify and pinpoint the damage to the lower back: x-rays, CT scans, MRIs, bone scans, ultrasound imaging, and injections into the affected areas. Once the affected area is detected, a doctor can prescribe effective treatment.

What are some ways to prevent it?

If you must lift heavy objects, be sure to bend at the knee when lifting or lowering an object and keep objects close to the body when picking them up. Avoid twisting or using unnatural positions while lifting. Push rather than pull objects, and avoid unnatural positions when doing activities of daily living. Use a rehearsal of the planned movements as a warm up and static stretching to cool down. Balance your workout routine with cross training of the anterior and posterior or with opposite muscles groups such as abdominal, chest, and back. Exercising on soft surfaces such as grass or rubber surfaces may help control this condition.

Other tips for diminishing back pain include using backrests and lumbar supports when sitting, stopping smoking, and losing weight. Use good and comfortable footwear and avoid activities that bring on back pain.

How is lower back pain treated?

There are many ways to self-treat lower back pain. You may need to substitute part of your exercise routine with lower impact activities such as swimming and walking while your back heals. Upper and lower body strength training using weights at least 2 to 3 times a day will build and strengthen muscles. If the pain is too great, take time from physical activity.

A method of alternating cold (ice) and warm (heating pad) treatments twenty minutes a day several times a day is also effective. Nonprescription medicines that help with pain include aspirin, acetaminophen, naproxen, ketoprofen, and ibuprofen. They may help reduce inflammation and pain, but remember that the injury is still there and these medications are only temporary fixes.

If the pain does not go away in two to three weeks, you should seek medical treatment. Massage therapy or spinal manipulation with a licensed professional may also provide relief. Often physical therapy in combination with education about therapeutic exercises may be helpful. Other medical treatments that may help improve the pain under the supervision of a licensed practitioner include acupuncture, steroids, anesthetics, narcotics, or traction using weight to pull the skeletal structures into better alignment. Ultrasound and other electrical nerve stimulation procedures may also be used.

Summary: How can I deal with lower back pain?

If you must sit for a long time at work or in a vehicle, take frequent breaks with stops to stretch as much as possible. Wear flat shoes and use good shoes with lots of support. A specialized sports store may be able to help you select the right kind of shoe for your particular lifestyle. Exercise regularly because active lifestyles lead to lives with decreased pain. Sleep on your side with your knees bent. You may put a pillow under your head to support your neck and also put a pillow between your knees. Use a firm mattress or add a board of half-inch plywood under the mattress to increase support. With increased prevention and attentive treatment, an individual can expect to decrease their time off for lower back pain and be more prepared to actively participate in life.

References

Burfoot, Amby. (2004). Complete book of running. New York: Rodale.

Gladwin, Laura A. (2002). Fitness Theory and Practice: The Comprehensive Resources for Fitness Instruction. Sherman Oaks, CA : Aerobics and Fitness Association of America.