Lower back pain? ? Hanna's road to fitness Blog

MANAGING LOW BACK PAIN

Do you suffer from low back pain? If you do, you are not alone. Millions of people develop low back pain at some time during their lives. The tightness, aches and pain may be due to lifting the wrong way, making sudden moves or taking a fall. Maintaining poor posture, carrying extra weight, being out of shape and living a stressful life are some causes of low back pain. While certain steps may be taken to avoid back pain through a variety of common sense approaches to daily living, medical attention for back pain is necessary, especially for the following:

1. Constant pain, tingling, numbness, or extreme weakness in your leg
2. Difficulty controlling your bowel or bladder
3. Numbness in the groin or rectal area
4. Fever and chills

RECOGNIZE RISK FACTORS WHICH MAY LAED TO LOW BACK PAIN. THEY ARE:
General ? General risk factors include age, physical fitness, obesity, and smoking. Incidences of low back pain increase with age, excess body weight, poor physical condition and during pregnancy.

Postural/Structural ? Postural or structural abnormalities are associated with a high incidence of low back pain. These abnormalities can be identified by a physical examination and testing by a health care provider.

Occupational ? The requirement for lifting in a twisted position is the strongest risk factor for future low back pain. Other occupational risk factors include constant twisting, bending, stooping, lifting extremely heavy objects, sitting, standing, and working on poor surfaces.

Environmental ? Cigarette smoking is associated with low back pain. In fact, smokers have twice as much pain as non smokers.

Psychosocial ? Stress, anxiety and depression are associated with an increased incidence of low back pain.

Recreational ? Although regular exercise is generally recommended as a preventive measure by many health care providers for low back pain, certain high-impact activities such as running, high/low impact, and basketball may aggravate back problems; certain sports, such as gymnastics and golf, also may increase the risk of back pain.

BACK PAIN RELIEF
Relieving back pain may be your first concern. According to many health care providers using ice, over-the-counter medications and heat are remedies you can do at home. It is also important that you keep moving. Prolonged bed rest or sitting will actually aggravate your pain, while walking or stretching frequently help lessen the pain. However, it is advisable to check with your physician first.

1. Non-prescription medications such as aspirin, acetaminophen, ibuprofen and naproxen can help reduce pain. It is best to check with your doctor to make sure you are taking the best medication for you.
2. Ice is great for decreasing pain. Apply an ice pack at the point of pain (Don?t apply ice without an outer protective covering. If ice is not available, a bag of frozen vegetables will work). Apply for approximately 20 minutes each hour. Ice can be applied on this intermittent basis over a 24?48 hour period for immediate pain relief.
3. If discomfort still remains after icing for two days then try heat. A heating pad or hot water bottle wrapped in a towel and applied to the sore area for approximately 15 minutes each hour can relax the affected muscles.
4. Relaxing in a warm tub or shower may also help to lessen low back pain by relaxing tense muscles. Also, stretching and massage therapy can help relieve muscle tension.
5. Maintaining good posture can help relieve discomfort. Stand tall and avoid excessive curve to low back and pelvis while maintaining a neutral spine.
6. Relax! Focus on dealing with stress and your back pain often disappears.

TO HELP AVOID LOW BACK PAIN, TRY FOLLOWING THESE HELPFUL TIPS.

Use back rests and lumbar supports when sitting; avoid sitting in a ?C? curve with a rounded, slumped spine; try to maintain your spine in neutral.

Make sure seats offer optimal seating comfort and support whether you are at the office, home or in a car.

Quit smoking, but wait until your pain has decreased for better success.

Maintain your weight by eating a healthy diet and exercising regularly.

Reduce stress and anxiety.

Change your position regularly. For example, if you find yourself sitting for long periods of time, try to switch between sitting and standing.

Adjust table and work station to comfortable heights.

Avoid activities that are clearly associated with previous episodes of pain.

When lifting, always keep loads close to your body, face the load and use proper lifting techniques. Always perform a one-handed lift, keeping the other hand on your thigh for support, for lighter loads. For heavier loads, a two-handed lift will be necessary; perform a proper weightroom-style squat, keeping the spine in neutral and abdominals engaged throughout the lift.

Allow for adequate warm-up and cool-down before and after exercise.

Always wear protective footwear and avoid exercising for prolonged periods of time on hard surfaces.

Strengthen your abdominal and back muscles to help maintain good posture.

Stretch your muscles frequently to keep them relaxed and flexible (focus on upper and lower back; front and back of thighs).

GOOD BODY MECHANICS

1. Lifting ? When performing a two-handed lift, face and get close to your object. Stand with feet shoulder width apart bending at the hips and knees, tightening your abdominals and keeping a slight arch in your back. Take a deep breath and exhale as you lift with the muscles in your legs and buttocks. Stand tall and carry object close to your body.
2. Getting in and out of bed ? When getting out of bed, roll over to your side. Using your arms, push your body up to a sitting position with your legs lowering toward the ground. Use your arms and legs to bring you to a standing position. Reverse the steps to get into bed.
3. Getting in and out of a car ? When getting into a car, stand with your back turned toward the side of the seat. Using your arms and legs, lower yourself into the side of the seat then gently scoot into the center of the seat. Sitting sideways in the seat, keeping your back straight and moving as an entire unit, pivot your body around until you are sitting erect and in front of the steering wheel by bringing one leg in at a time and grasping onto the steering wheel.
4. Sitting ? Sit in a chair that provides lumbar support. If not available, utilize a rolled towel or small pillow. Sit with your knees level or slightly lower than your hips with feet flat on the floor. Maintain good posture from your head to your toes keeping your ears, shoulders and hips in line with each other.
5. Prolonged Standing ? When standing for long periods of time it may be helpful to elevate one foot off the ground and rest it on a step stool to help relieve stress to the low back.

Source: http://hannafit.wordpress.com/2011/05/28/lower-back-pain/

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