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Be Good to Your Back!
By MARRTC staff
At some time in their lives, four out of five people suffer from back pain. Pain may be a symptom of a more serious problem. What are signals to visit a doctor? If pain recurs, or it lasts longer than one week, a person should not wait for the pain to become severe.
Matthew Liang, M.D. and colleagues, lists five circumstances under which the doctor should be called. The person should make an immediate appointment with the doctor, if back pain is accompanied by any of the following:
1. Pain that doesn't improve when you lie on your back.
2. Weakness, pain or numbness in one or both of your legs.
3. Pain or difficulty urinating.
4. A severe fall or injury.
5. Fever or unexplained weight loss.
Poor posture has been listed in many wellness publications as one of the most common causes of back problems. Good posture reduces strain on muscles and ligaments, promotes better circulation, improves self-esteem, and can help protect the body from injury. Posture is important whether at work or at rest.
Using proper body mechanics when sitting, lying, standing, and bending or lifting may reduce or prevent situations that cause pain. Being overweight adds strain to the back and stomach muscles, causing those muscles to stretch and weaken. Studies also report loss of strength, flexibility, and endurance can increase the risk of a low back injury.
Beginning a comprehensive fitness program will often correct many of the factors associated with back pain. Medications that are most commonly prescribed for back pain include analgesics and nonsteroidal anti-inflammatory agents.
Spinal osteopathic manipulation is often very effective in uncomplicated cases of back pain.
Pain may result from injury to any of the basic components of the back: vertebrae and discs; muscles and ligaments; or nerves.
Relatively few low back injuries occur from a single event. The injury is more likely to be a culmination of everyday stresses and strains, other injuries or posture problems, and load related problems. Moving heavy loads only once, or repeatedly moving relatively light loads could lead to damage. Mothers who pick up their children using improper body mechanics, especially if they consistently hold the child on one hip, have been known to suffer lower back and hip pain. A man may need to carry his wallet in a jacket pocket because sitting on a bulky wallet may aggravate the condition.
The key to preventing back injuries is to consistently use good posture and proper body mechanics in everyday activities. Start with small things, such as maintaining proper posture.
When sitting: Keep your knees slightly higher than your hips; keep stomach muscles pulled in. Do this by tightening your stomach and buttocks. Place a small cushion behind your lower back to remind you.
When standing: Stand with weight equally distributed on both feet; wear flat or low-heeled shoes if you stand for long periods of time.
When sleeping: Place a pillow between your knees while sleeping on your side.
When lifting: Bend at the knees to pick up objects.
Back strengthening exercises should be the next step to implement in your lifestyle. Most successful programs emphasize torso stability throughout exercise and emphasize mobility at hips and knees. Most individuals benefit from exercising at a lower intensity but a longer period of time. Abdominal muscle strengthening is often important. Check with your doctor to see if strengthening exercises inside this newsletter might be safe for you.
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