Low Back Pain
One of the main reasons why people visit their doctors is low back pain. It's also one of the most common causes of lost work days, not to mention that low back care has been estimated to cost upwards of 100 billion dollars annually. With so much money being spent, one would think the number of low back patients is lessening: it's not. Why?
One reason is cultural. Many Eastern and African societies, for example, have virtually no back problems. Instead of sitting on soft chairs and couches and sleeping on soft mattresses, they have learned to sit efficiently, and lie on firm mats.
Another reason is our sedentary lifestyle. Three-quarters of our population is inactive. Many work at a desk, drive everywhere and don't exercise. Many take recreation on soft couches in front of large illuminated screens and eat empty-calorie foods.
Usually, we find out about our low back pain too late, and the onset of discomfort doesn't spur us on to change our lifestyles About 90% of low back sufferers find they experience a spontaneous recovery. When this happens, they feel they're "all better." However, these people are only experiencing a relief of symptoms. Statistics show that 70-90% of these original sufferers have a recurrence of low back pain (most within the first year) and that this problem becomes progressively worse.
So, what can we do? We should strive to stay fit and healthy. This means adding some form of easy aerobic exercise and good nutrition. We should keep the muscles that support our back and pelvis balanced and strong, and we should educate ourselves as to the proper care of our back with regard to proper posture, lifting and working conditions. Your doctor can help you In this endeavor.
Some good aerobic activities include walking, cycling, aerobics, cross-country skiing and skating. These activities should be done at least three times a week, started slowly, with progression gradual. Proper technique is important and painful positions should be avoided. It is also extremely important to avoid competitiveness in the beginning of an exercise program.
The most important part of any workout should be the inclusion of a proper warm up and cool down. The warm-up can be the same activity as the work out but done at a less intense pace and lower heart rate. The object of the warm-up is to slowly circulate the blood through the muscles and gently increase the heart rate. The cool down is essentially reversing the warm-up and bringing the heart rate gradually down to an approximation of its resting level. It's been shown that people with good aerobic fitness have less low back pain and are able to accomplish daily tasks without tiring quickly. This coupled with the associated weight loss and muscle strengthening of aerobic exercise makes it a potent weapon against back problems.
Back school is the place where posture is assessed, where patients learn to use their bodies with proper biomechanics, and where specific exercises are designed to balance and strengthen the pelvis, abdomen and back. Also, everyday activities such as vacuuming, lifting, driving and even shaving are reviewed with emphasis on proper back support. This empowers the patient to gain control of their condition. Inquire at your doctor's office about a back school.
Many major corporations are employing back schools in the work place. They are finding that they are actually saving money by decreasing workdays lost and the loss of valuable productivity.
Helpful Hints for Patients With Low Back Pain
1. Avoid sitting for long periods. Get up and move around every 15 or 20 minutes.
2. Use a back or foot support if helpful.
3. Don't stretch legs straight out when sitting or standing. And avoid stretching altogether as an exercise.
4. Avoid leaning forward while sitting
5. Use the large muscles of the thighs when getting up
6. Avoid bending-lifting-twisting actions
7. If low back problems persist, see your doctor.