Tired Of Low Back Pain?
If summer weather lures you outside for heavy yard work, now's a good time to learn about how to prevent and treat lower back pain. Four out of every five people have had lower back pain at one time in their lives. With symptoms ranging from a dull ache to absolute agony, lower back pain can put your life on hold. In fact, it's second only to the common cold in causing missed work days for adults.
Most lower back pain clears up in a short time with a combination of rest, appropriate exercise and over-the-counter pain reliever. But pain that persists for more than three months - chronic back pain - is more difficult to treat, in part because there are many different possible causes.
Back pain can be caused by a number of things, from sports injuries and other damage to simple wear and tear. If muscles are poorly conditioned or overworked, they are more easily strained. Someone who works all week at a desk, for example, can strain their back muscles doing yard work on the weekend. Likewise, if the ligaments that help stabilize the lower back are weak from inactivity or stiff from overuse, a sudden wrenching movement can cause a ligament sprain.
Aging can also bring lower back pain. Bones lose strength over time, especially with our sedentary lifestyles. In someone with osteoporosis, the bones of the lumbar vertebrae can break or compress in a fall or even during some everyday activities. Arthritis can inflame joints, causing pain and stiffness. And "slipped disks," in which the rubbery cartilage between disks bulge outward, can press against the spinal nerves to cause pain.
Keeping your back healthy is the best way to prevent low back injury.
There are several practical things you can do:
- Don't try to lift objects that are too heavy for you. Lift with your knees, not your back; keep your back straight and your head down and in line with your back. Keep the object close to your body and don't twist when lifting.
- Regular, low-impact exercises like walking, swimming or stationary-bike riding 30 minutes a day can increase muscle strength and flexibility. Always stretch before exercise or physical activity.
- Practice good posture. Your back supports your weight most easily when it is straight. When standing, keep your weight balanced on both feet.
- When sitting, try to use a chair with good lower back support. Make sure your work surfaces, like your keyboard, are at a comfortable height. If you have to sit for a long period of time, rest your feet on a low stool or stack of books.
- Sleep on a firm surface on your side.
- Eat a healthy diet with enough calcium, phosphorus and vitamin D to help promote new bone growth.
- Keep extra weight off your waistline, where it can strain your lower back.
- If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
A good source for more information on back problems is www.nih.gov. But whether your concerns with back pain are caused by weak back muscles, bad posture, osteoporosis, arthritis or sedentary life style, the best cure and preventative action you can take is weight resistance exercise. But be careful. It is critical that you use proper form and appropriate weights for your strength and condition. The best thing you can do is work with a certified, professional personal trainer that can focus on your needs and closely supervise your exercise routine.
The personal fitness trainers at Fitness Together work with a wide range of clients daily. Including those with back and other bone and joint problems and have had good success in improving these peoples quality of life. Contact Fitness Together at 918-392-3488(Jenks/Riverside) or 918-369-6090 (Bixby) to schedule a free session and consultation.
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