Low Back Pain? Trainer Sonya Roosendaal addresses the issue
If you have lower back pain, you are not alone. Nearly everyone at some point has back pain that interferes with work, routine daily activities, or recreation. Next to the common cold, low back pain is the most common cause of job-related disability and a leading contributor to missed work. Fortunately, most occurrences of low back pain are acute and go away within a few days.
Common Symptoms of Low Back Pain:
-muscle aches
-shooting/stabbing pain
-reduced flexibility and/or range of motion
-muscle spasms and cramping
-pain down the leg (this is called Sciatica which is a result of nerve root pressure)
Most low back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. Many experts believe that over time muscle strain can lead to an overall imbalance in the spinal structure. This leads to a constant tension on the muscles, ligaments, bones, and discs, making the back more prone to injury or reinjury.
Common Causes of Low Back Pain:
-Overuse
-Improper lifting
-Poor posture
-Stress
-Weekend Warriors (example: playing an intense game of basketball on Saturday when you’ve been inactive all week)
-A compromising mattress or sleep position
-Imbalance of strength (strong abdominals and quadriceps but weak posterior muscles, particularly the low back and hamstrings)
-Sitting too much (shortens hip flexors while the glutes are dormant and unused leading to weak core muscles and a tilted pelvis)
-Lack of exercise and/or movement
Common Treatments for Low Back Pain:
-Stay Active (carefully)
It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain and gradually increase your activity level as you feel comfortable. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain. A good place to start would be an easy walk.
- Stretch (See below for a diagram of stretches)
-Avoid positions and activities that may increase or cause more pain
Although rest is not the answer to low back pain, it is important to ease up on strenuous activities, workouts and lifting
-Heat Therapy
Heating pads, heat wraps, hot baths, and warm gel packs are both inexpensive and easy to apply and/or use
-Over the Counter Anti-Inflammatories
ibuprofen, aspirin, naproxen, etc
When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain. These may include a series of simple exercises called core stabilization. The muscles of your trunk, or core, support your spine. Strengthening these muscles can improve your posture, keep your body in better balance, and decrease your chance of injury.
If you have low back pain and fall under any of the descriptions/categories below, I advice you to see a doctor:
-Recent significant trauma such as a fall from a height, motor vehicle accident, or similar incident
-Recent mild trauma in those older than 50 years of age: A fall down a few steps or slipping and landing on the buttocks may be considered mild trauma.
-History of prolonged steroid use: People with asthma, COPD, and rheumatologic disorders are frequently on this type of medication.
-Anyone with a history of osteoporosis: An elderly woman with a history of a hip fracture, for example, would be considered high risk.
-Any person older than 70 years of age: There is an increased incidence of cancer, infections, and abdominal causes of the pain.
-Prior history of cancer
-History of a recent infection
Quick tips to a healthier back
Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.
- Always stretch before exercise or other strenuous physical activity.
- Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
- At home or work, make sure your work surface is at a comfortable height for you.
- Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
- Wear comfortable, low-heeled shoes.
- Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
- Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
- Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
- Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
- If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
Have a great day and take care of yourself!
