Understanding of low back pain has undergone a more recent
change in management including treatments, preventative techniques and advice.
Low back pain has many different causes, repetitive strain,
posture, trauma or the normal wear and tear that comes with aging. While you
can't turn back the clock or prevent every type of painful back disorder, in
most cases there are things you can do to help keep your back healthy.
1. Stay fit
Weak back and abdominal muscles - due to deconditioning or
age - cause or exacerbate many cases of low back pain. That's why stretching
and strengthening both your back and abdominal muscles is important not only
for treating low back pain, but also for helping prevent a recurrence of the
problem.
Exercise strengthens and stretches the muscles that support
the spine. A stretching and strengthening regimen should target the back,
abdominal and buttock muscles. Strong abdominal or flexor muscles, for example,
help people maintain an upright posture, as do strong extensor muscles, which
run the full length of the back and maintain alignment of the vertebrae.
Stretching is a valuable component of any treatment plan
for a person plagued by back problems. Most experts believe that supple,
well-stretched muscles are less prone to injury. Indeed, shorter, less flexible
muscle and connective tissues restrict joint mobility, which increases the
likelihood of sprains and strains.
Certain aerobic activities are safer for your back than
others. For instance, bicycling (either stationary or regular), swimming and
walking lead the list of low-risk, high-benefit activities for most people's
backs. All are low- or minimal-impact exercises that strengthen muscles which
support the back. None involve awkward or stressful actions that are
detrimental to back muscles.
Sports and activities such as football, tennis, gymnastics,
wrestling, weight lifting, rowing (crew), running, aerobic dance and ballet
involve a relatively high risk for back injury because of the extension,
lifting or impacts involved. Other unnatural motions that could induce pain
include back arching (during gymnastics and diving), twisting (while hitting a
golf ball, swinging at a baseball, or bowling), vertical jolting (while riding
a horse), and stretching your legs strenuously (when hiking or when balancing a
sailboat during a race).
2. Maintain a healthy weight
Although carrying too much weight per se has not been
proven to be a primary cause of back pain disorders, being overweight or obese
can slow your recovery. Those extra pounds also increase the risk that back
pain will return.
The heavier you are, the greater the load your spine must
carry. To make matters worse, if the bulk of your weight comes in the form of
abdominal fat, rather than muscle, your center of gravity can shift forward --
a condition that puts added pressure on your back. By maintaining a healthy
weight, you can ease the burden on your spine.
To see if you are at a healthy (normal) weight, calculate
your body mass index (BMI), which takes both your height and weight into
consideration. Not only will you help your back if you maintain a normal BMI
(in the range of 19-25), but you'll also lower your risk for many diseases,
including heart attack, stroke, diabetes and high blood pressure.
3. Kick the habit
You've undoubtedly heard this message before: Smoking harms
your health. Not only does this habit raise your risk for lung cancer, heart
disease, hypertension and a plethora of other health problems, but it also
jeopardizes your back.
Research shows that smokers have more frequent episodes of
back pain than non-smokers, and the more people smoke, the higher the risk of
such episodes, according to one study.
Scientists believe that the nicotine in cigarettes
contributes to low back pain in two ways. First, nicotine hampers the flow of
blood to the vertebrae and disks. This impairs their function and may trigger a
bout of back pain. Second, smokers tend to lose bone faster than non-smokers,
putting them at greater risk for osteoporosis, another common cause of back
pain.
4. Lighten your load
Backpacks have become ubiquitous - at school, at work, at
play. But an overstuffed backpack can be a harbinger of back pain.
Most orthopaedic doctors have long recognized that
backpacks increase the risk of certain types of back pain, especially in
students. A survey by the American Academy of Orthopaedic Surgeons found that
nearly 60 percent of the doctors responding had treated school-age patients
complaining of back and shoulder pain caused by heavy backpacks. Hauling an
overloaded backpack can also cause muscle fatigue and strain and encourage the
wearer to bend forward unnaturally.
If you use a backpack, you can take steps to protect
yourself. For starters, use both of the pack's straps instead of slinging one
strap over a shoulder. Try to carry only the essentials, and lighten your load
whenever possible. Opt for backpacks that have different-sized compartments to
help distribute weight evenly. And look for wide, padded straps and a padded
back.
When carrying a heavy load, put the heaviest items as close
as possible to the centre of your back, and use the hip strap for support. For
very heavy loads, use a backpack with wheels. Above all, remember to bend from
your knees when picking up your pack.
5. Develop back-healthy habits
Those with good postures and good backs are aware of
reducing and minimising the daily stress being placed on their backs by
maintaining good postures and minimising the stress placed upon them when doing
daily activities or the working day.
Dr Patrick Ryder
Masters in Chiro
Full member of The Chiropractic Association of
Ireland
Chiropractic treatment is covered
by health insurers; please contact your insurance company for further details.
Fitzwilliam
Health Clinic
19
Fitzwilliam Square South,
Dublin
2.
Tel:
01 6618949/52
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