| |
Ezine - March 2005
|
Backache Prevention
By Fiona Gordon
|
Avoid any sudden strain. If you are going to have to bend in
any way make sure that your back is not cold and stiff.
Regular exercise helps to loosen up the back. Stretching
your back helps loosen it and prevent injury.
If you sit for long periods, make sure your back is properly
supported. Place a small roll in the arch of your
lower spine (at waist height) to maintain its normal
S-curve. Simply a towel, or cushion rolled up will do.
When lifting, never bend down from the waist, lower and
raise yourself at the knees. Keep your back straight and
hold the object close to your body. If you are going
to carry anything any distance that may be heavy, make sure
that your way is clear. You do not want to be dodging around
things when you are carrying.
Balance items you carry evenly on both sides of your body
and hold them close or use a knapsack.
Sleep on your back if possible, with knees raised on a
pillow. If you sleep on your side, a pillow between the
knees is a big help.
If you need a firm bed, place a board between the mattress
and the box spring.
Lower Back Pain
Eight out of ten Americans will experience a backache at
some point. Back pain is the second most common reason for
doctor visits in the U.S. The causes of lower back pain are
numerous. Some of the more common causes of lower back pain
are:
• Sudden injury to the back such as may occur in an auto
accident, fall, sports, or other manner.
• Gynaecological conditions such as endometriosis, menstrual
cramps, fibroid tumours, and pregnancy are sometimes the
cause of lower back pain in women.
• Stress to the muscles, nerves, or ligaments in the lower
back.
• Certain jobs such as those that require repetitive
movements, sitting in chairs that are not ergonomically
proper for your back, or standing for long periods of time
often increase back stress and cause lower back pain.
• Arthritis, osteoporosis, osteoarthritis, and other bone or
joint diseases often cause lower back pain.
• Not getting enough physical activity, being sedentary, or
being overweight often stresses the lower back causing pain.
• Slipped discs, pinched nerves, sciatica, aging, and
infections are other common causes of lower back pain.
• Smoking. More than 1300 physicians were followed from time
of graduation (1948-1964) from John Hopkins University, some
for over fifty years. The researchers found that smoking
history, hypertension, and coronary artery disease (risk
factors for atherosclerosis, occlusion of the arteries) are
significantly associated with development of lower back
pain.
Because there are so many causes of lower back pain, some
serious such as spinal tumours, if you experience lower back
pain see your health care provider for diagnosis. If your
lower back pain is sudden and severe and it is not during
your provider's office hours, go immediately to your
local hospital emergency room.
Muscle Relaxants
Once the cause of your back pain has been properly
diagnosed, there are supplements to physical therapy and
good posture that can help, such as skeletal muscle
relaxants, but consult your health care professional first.
|
|
|
| |
