Three
Tips to Fight Low Back Pain
This month, we will touch on an issue that affects most of
us and how to reduce its adverse effects on our lives: Low Back Pain.
Low back pain is a common musculoskeletal disorder which affects the lumbar segment of the
spine. It can be either acute, subacute or chronic in nature.
An acute lower back injury may be caused by a traumatic
event, like a automobile accident or a fall. Often damaged structures are likely to be
soft tissues like muscles, ligaments and tendons. In other cases, fractures in the lumber
spine caused by Osteoporosis may also occur. In chronic cases, the pain usually occurs
over a period of time. Causes may include osteoarthritis, rheumatoid arthritis, discs
problems (e.g. due to poor posture or muscular imbalances), vertebral fracture etc. The
cause may also be psychological or emotional (e.g. depression), and other factors.
Many times, the causes are due to a combination of the factors.
Many of us developed low back pain from poor posture,
improper ergonomic practices (e.g. lifting objects with a wrong technique) , sitting
incorrectly (e.g. stooped posture), repetitive movements, immobility, weak muscles, leg
and hip positions and other physical reasons.
Most people try to address their back pain through massage, acupuncture, surgery (in
severe cases) etc which may get immediate relief. However, such techniques often do not
give you a permanent relief. The best ways to eliminate back pain are often not as
complicated as you think. Here we will share some of the proven tips:
- Sitting Properly. When sitting either driving, or while at work, always support your
lower back by using a rolled towel, small pillow and stay upright. When working at a desk,
your chair should be near the desk. The height of your chair should allow your knees to
bend at 90 degrees. If it is too high, elevate your feet with a box or something. After
sitting for a prolonged period, even correctly, is a bad practice. It is helpful to change
position (e.g. slouching into the chair to completely relax the back in a recline
position, bending forward until your chest is touch your thighs to stretch your back)
every now and then. Also stand and walk around for awhile.
- Practise right lifting techniques. When trying to lift something off the floor, remember
these three pointers: 1) Squat down to pick up 2) Always be sure to bend at the hips and
knees - not the low back. 3) Keep the weight close to the body.
- Exercise is important. Do exercises that targets the core muscles (the back and
abdominal muscles) and leg muscles. Also do stretching exercises to improve flexibility in
the same muscles of to help avoid excessive strain and possible injury. Aerobic exercise
is important to improve muscular endurance, avoid the fatigue and help one lose weight
that can force the spine into an exaggerated curve that may lead to back injury. Proper
technique must be used when doing these exercises otherwise you get yourself injured from
trying to improving the conditions.
