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FIVE EASY STEPS TO PREVENT BACK PAIN



SO WHO HAS BACK PAIN?

Almost everyone has back pain at one point or another.

 

HOW EXACLTY DOES THE BACK WORK?

There are many structures in the lower back which can cause problems and pain.

• Vertebral bones

• In between these bones are disks which act as shock absorbers

• There are also ligaments which hold the bones together, and tendons holding muscles to bones

 

ARE THE DISCS CAUSING MY PAIN?

Let’s concentrate on this one specific structure first.

The disc is the most commonly injured structure in the back and could at times be very disabling.

The disc is quite fascinating because of its nerve supply.  We don’t consistently get pain when we're doing damage to our backs. So keep in mind that a lack of pain is not always a good guide to how well you are treating your back.

A disc that is healthy looks a bit like a jelly donut – the interior of the disc contains the nucleus pulposus and the adjacent dough is the annulus fibrosus.

Bending or sitting, especially while slouched, spots a large quantity of force on the back and also the discs. Interestingly, work that includes heavy lifting can put just as much strain on the back as sitting.

A painful disc is one where the jam has leaked out of the dough so to speak. A prolapsed disc or disc bulge can vary in severity, from  serious enough to need surgery to just causing a lower back ache.

Based on how large the  “jam ” is, it can start to crush the nerves in the spinal cord which can cause symptoms like pain or pins/needles down the leg, muscle weakness, and loss of bowel or bladder control.

IT’S NOT ONLY DISCS

Let’s leave the discs for a moment.  Pressure can also accumulated on the joints, ligaments, and muscles as well.  For example, bending back and forth and twisting your back can place more excessive forces on the facet joints.

With regard to treatment and exercises, it is very important to understand which structures in your back have been injured in order to decide the right exercises and treatment.

OUR TOP STRATEGIES FOR PREVENTING BACK PAIN

Tip 1. Pacing

At home you don’t have to finish your chores at the same time.

You don’t have to vacuum the whole house all in one day. Mix some vacuuming with some dusting or surface cleaning up.

Change tasks. Perhaps skip a weekend to move around all the furniture in the home if you had a busy week sitting at work.

Its not unusual that a simple activity such as picking up the cat or getting up after sitting on the couch or bending over to dry your toes in the morning can be enough to “break the camel’s back”.

Tip 2. Pause

At work don’t sit for more than 30 minutes without a break.

You don’t have to go for every 30 mins walk but when you sit for a long time, you can just stand up. This could alleviate the pressure on the spine.

Practical methods include establishing a screen saver on your own computer, setting an alarm in your phone to remind you. Consider making time for “Mini-breaks”  -  you can have a cup of tea and a rest in between housework.

Bottom line, don’t be obsessed with getting it all done simultaneously.

Hint 3. Position

Think more about the kind of positions you are getting your back into every day and make an effort to minimise twisting and turning.

Sitting

Your mouse should be easy to reach if at a desk.  Use a laptop stand if it helps you get into a better position.  An ergonomic appraisal at work it can make all the difference.


Washing

Place the laundry basket on table or a stand instead of bending on a regular basis, carry smaller loads.


Vacuuming

Extend the height of the hoover. Lunge as an alternative to bending. Same goes with mopping – use smaller amount of water in buckets.


Gardening

Utilize a kneeling stool.

Instead of bending, squat.

Utilize the hose instead of a bucket.

 

Lifting

Bend your knees.

If you can, always plan to get a helper.

 

Tip 4. Perform Exercise

Reduce your chances of getting back pain with regular cardiovascular exercise.

 

Tip 5. Support Your Back

Support your spine in physically and anatomically:

While Sitting

A comfortable seat that supports your back using a cushion or lumbar rolls can be useful


With Strong Muscles

Pilates and yoga classes can be a great method to exercise your core muscles as well as keep your spine flexible.


MY BACK HURTS – WHAT SHOULD I DO?

The great news is that physical therapy can help in the event you do experience low back pain or stiffness.  The most significant thing is to have your back accurately assessed and diagnosed to find out what's causing your back pain.  Don’t take guidance from your next door neighbour or your gym instructor because all back pains are not the same.

Physical therapists are specifically trained to properly evaluate your spine and determine a suitable treatment plan.  We'll give you a rehabilitation program and also specific exercise recommendations to make sure you make a total recovery.

Get your free book on Low Back Pain by clicking below:


Read more BLOG articles on Back Pain:

I HAVE BACK PAIN SITTING AT MY DESK. WHAT CAN I DO?


WHAT IS SCIATICA?


I HAVE DEGENERATIVE DISC DISEASE.  WHAT DOES THAT MEAN?


Learn more about back pain and disc problems HERE.


Emery Physical Therapy near Elk Grove, IL has Certified Orthopedic Specialists to help you recover in the event of an back injury.  To learn more about our services, contact 847-786-2014 or click HERE