How to Avoid Lower Back Pain
Anyone who has chronic lower back pain will tell you what a "pain" it is. Twisting at the waist, bending over and other relatively normal movements can induce sharp localized back pains, shooting pains down the back of legs and even numbness of the lower extremities.
There are several possible reasons for lower back pain:
1) Muscle strain. Lifting heavy objects or participating in an over-zealous workout can stress muscle fibers causing them the tear and get weak. Continued use of the failed muscle not only furthers damage to the muscle, the workload is passed to other muscle groups that may be less capable of performing the load. Thus, more muscles get stress and strained. With rest the muscles should heal.
2) Herniated, Ruptured or Bulging Disc. Each vertebra in the spine is separated by an intervertebral disc. These discs consist of a thick, fiberous, tough outer membrane containing a gooey middle. The discs absorb the shock and pad the movements of the vertebrae. If the disc is strained too hard, the disc membrane can tear, allowing the gooey middle to ooze out. The problem is that the overall shape of the disc has now changed. Lumbar (lower) back pain and sciatica (pain down the back of the legs) usually results from the now semi-flatted, odd-shaped disc and bulging middle putting pressure on nearby nerves which radiate from the spinal cord. Unlike a muscle strain, a disc can not be repaired (although there are procedures on the forefront). Traditional repair means a partial discectomy (removal of the "bulging" part the disc) or spinal fusion (removal of the entire disc wherein the adjoining vertebrae are allowed to grow together.
3) Degenerative Vertebra. Instead of the intervertebral disc failing, sometimes the vertebra (a bone section of the spine) fractures due to years of stress, osteoporosis, or trauma. The bone of the vertebra may slip into the nearby nerves, again causing pain. This type of injury usually calls for spinal fusion involving the insertion of metal rod or brace to help maintain the vertebra's structure.
The Best Advice: Prevention Tips
When lifting heavy objects, do not bend the back. Squat to the object. Keep you back straight and use your legs to lift. Stress on an bent back is very risky.
Sit and stand with good form. Don't slouch in you chair. Try to sit upright, back straight, feet flatly on the floor. Stand by scooting to the end of your seat and, again, use your legs and arms the help you stand. Don't bend forward and rise using your back. If you must, use your arms to push off of your knees to lessen the back load.
Swing your legs into the car. The twisting associated with stepping one foot into your car and then sitting is very severe. Sit down into your car seat first, then swing both legs in together.
Keep a strong middle. The abdominal and back muscles need to be able to work together to keep the spine strong and aligned. Many back pain sufferers find relief with physical therapy aimed at stretching and strengthening the abdomen and back.
Other activities that are beneficial for the abdomen and back are yoga or Pilates training.
Keep your bones strong. Older individuals should make sure their calcium intake is high enough to prevent bone degeneration and osteoporosis.
Keep a proper weight. Think of obesity as simply carrying extra weight with you wherever you go. Lessen the stress by slimming to your appropriate weight. If you gain weight and attempt vigorous activities that were previously performed at a leaner weight, your body may not be able to handle it.
If you are over 30, watch out! The physical demands of work and play can affect even the most fit individuals by the age of 30.
By learning proper posture and lifting form, staying flexible, strong and trim, and keeping bones strong, you can help prevent chronic pain.
