Back Pain - A Guide to Recovery
It is common knowledge to physicians that lower back pain is a frequent complaint among Americans.
In fact, approximately 80% of people will experience a back problem in their lives, accounting for 18 million office visits to doctors each year.
The typical presentation of a lumbar strain is complaints of central lower back pain, which is annoying, and, can at times, be very painful.
Usually the patient is given a diagnosis of lumbar strain and is handed a booklet on self-care, describing use of ice and anti-inflammatories, instructions to walk, a few simple exercises to perform, and recommendations on body mechanics.
Mobility Disc and cartilage have a peripheral blood supply and therefore rely on movement for nutrition.
In other words, lying in bed or living a sedentary lifestyle is not going to prevent back pain from recurring.
We have also learned from research that bending over in a sitting or standing position increases the compression on the disc and, likewise, increases the risk of back strain.
Therefore, I recommend that patients avoid stretches involving bending over to touch their toes, and advise them to stretch their hamstrings by keeping the back straight (bending at the hip instead of at the waist).
Likewise, to stretch the back, I recommend unloaded positions such as lying on the back and bringing the knees to the chest.
Trunk rotation can also be performed safely, and increases mobility as long as you are keeping your back straight.
Flexibility Flexibility is very important to reduce strain on the lumbar spine, especially that of the hips.
While a tight hip flexor can increase the lordosis of the lumbar spine, a tight hamstring or buttock can limit mobility of neural tissue and increase the tendency to slump while sitting.
As mentioned above, stretching the hamstrings and hip flexors can be be very important in preventing low back pain.
Strength Leg and trunk strength are paramount when it comes to preventing a low back injury.
If your legs are weak, you will use your back to lift.
Performing squats while maintaining a straight back, strengthens the quadriceps and buttocks.
Likewise, strengthening the abdominals with crunching exercises can help to stabilize the back.
Posture and Body Mechanics All the right exercises cannot prevent re-injury if poor body mechanics are used day after day.
The repetitive acts of slumping while sitting, pulling and reaching with poor body mechanics, and lifting with a slumped back, can all turn a minor injury into a full-scale disc herniation.
Learn to do the following: Sitting--avoid sitting in low or soft chairs.
Use a lumbar roll for relaxation of the lumbar spine.
Get up frequently to stretch.
Sleeping--Position pillows under your thighs if lying on your back, or between your knees when lying on your side.
This puts the spine in a neutral position.
Avoid the fetal position or lying on your stomach.
While 90% of acute low back pain will resolve itself in a month or two, the real key is to prevent it from occurring.
Practice proper mobility, flexibility, and increase strength, as well as perform proper body mechanics.
In fact, approximately 80% of people will experience a back problem in their lives, accounting for 18 million office visits to doctors each year.
The typical presentation of a lumbar strain is complaints of central lower back pain, which is annoying, and, can at times, be very painful.
Usually the patient is given a diagnosis of lumbar strain and is handed a booklet on self-care, describing use of ice and anti-inflammatories, instructions to walk, a few simple exercises to perform, and recommendations on body mechanics.
Mobility Disc and cartilage have a peripheral blood supply and therefore rely on movement for nutrition.
In other words, lying in bed or living a sedentary lifestyle is not going to prevent back pain from recurring.
We have also learned from research that bending over in a sitting or standing position increases the compression on the disc and, likewise, increases the risk of back strain.
Therefore, I recommend that patients avoid stretches involving bending over to touch their toes, and advise them to stretch their hamstrings by keeping the back straight (bending at the hip instead of at the waist).
Likewise, to stretch the back, I recommend unloaded positions such as lying on the back and bringing the knees to the chest.
Trunk rotation can also be performed safely, and increases mobility as long as you are keeping your back straight.
Flexibility Flexibility is very important to reduce strain on the lumbar spine, especially that of the hips.
While a tight hip flexor can increase the lordosis of the lumbar spine, a tight hamstring or buttock can limit mobility of neural tissue and increase the tendency to slump while sitting.
As mentioned above, stretching the hamstrings and hip flexors can be be very important in preventing low back pain.
Strength Leg and trunk strength are paramount when it comes to preventing a low back injury.
If your legs are weak, you will use your back to lift.
Performing squats while maintaining a straight back, strengthens the quadriceps and buttocks.
Likewise, strengthening the abdominals with crunching exercises can help to stabilize the back.
Posture and Body Mechanics All the right exercises cannot prevent re-injury if poor body mechanics are used day after day.
The repetitive acts of slumping while sitting, pulling and reaching with poor body mechanics, and lifting with a slumped back, can all turn a minor injury into a full-scale disc herniation.
Learn to do the following: Sitting--avoid sitting in low or soft chairs.
Use a lumbar roll for relaxation of the lumbar spine.
Get up frequently to stretch.
Sleeping--Position pillows under your thighs if lying on your back, or between your knees when lying on your side.
This puts the spine in a neutral position.
Avoid the fetal position or lying on your stomach.
While 90% of acute low back pain will resolve itself in a month or two, the real key is to prevent it from occurring.
Practice proper mobility, flexibility, and increase strength, as well as perform proper body mechanics.
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