Back pain and back injuries will occur on about 80% of the population at some point during their lifetime. In addition, back problems account for 40% of all work days missed due to injury or illness and it is the most common cause of inactivity in people over the age of 45 years.
The problem with back injuries is that it may be as a result of many different causes. In fact, two people can have the same low back pain pattern, but can have different causes, require completely different treatments and exercises. Therefore, in order to effectively treat back pain, it is imperative to determine the root cause of the back pain. This will then help identify which treatments and exercise prescriptions are going to work best.
The problem with back injuries is that it may be as a result of many different causes. In fact, two people can have the same low back pain pattern, but can have different causes, require completely different treatments and exercises. Therefore, in order to effectively treat back pain, it is imperative to determine the root cause of the back pain. This will then help identify which treatments and exercise prescriptions are going to work best.
 CAUSES OF BACK PAIN Muscle Tension Muscle tension tends to pull vertebrae out of alignment. When the vertebrae are misaligned, this can cause narrowing in the space where the nerves run, leading to impingement. This impingement consequently, causes pain. The prime example of this is tension headaches. Tension headaches occurs when neck muscles become so tight they impinge the space where the nerves (controlling the face and head) run, leading to headaches. Arthritis Arthritis is inflammation of a joint, in this case the joints that make up the vertebrae. With inflammation, there may be swelling which will restrict the movement of the joint. In addition, the swelling again, may decrease the space in which the nerves run, leading to pain. Sciatica Sciatica is pain typically from the sciatic nerve being irritated. The piriformis muscle (deep behind the glutes) is very close to the sciatic nerve. If the piriformis muscle becomes tight, it will irritate the sciatic nerve, causing pain in the low back, buttock and even down the back of the legs. Degenerated disk A degenerated disk is a disk that has been worn down that it no longer provides the adequate shock absorbing properties it should. It puts pressure on the nerves and spinal cord, causing pain. In this case, once a disk has degenerated, it cannot re-build itself. Herniated disk A herniated disk is disk that has been pushed out and can either press on a nerve and/or occupies the space that a nerve runs through. Risk Factors for Back Problems The risk factors for back problems includes non-modifiable and modifiable factors. Non-modifiable factors are those that are out of one’s control and cannot be prevented. These factors include: · Family history (such as a family history of osteoporosis and/or joint problems) · Age (there is an increased risk of back pain with increase in age) Modifiable factors are those factors that are within one’s control and can be prevented. These factors include: · Postural (poor postural habits) · Physical (poor fitness in low back area) · Behavioral (lifestyle behaviours including dangerous exercises or movements, frequent or improper lifting and extended standing or extended sitting. |
RECOMMENDATIONS TO DRECREASE/MINIMIZE BACK PAIN
Postural
· When standing, keep bellybutton pulled in (stand with one foot on a stool).
· When sitting, avoid slouching.
· When lying, keep knees and hips bent (avoid lying on stomach).
· When sleeping, use a firm mattress.
Physical
· Strengthen core muscles.
· Strengthen hip extensors.
· Stretch hip flexors.
· Stretch hamstrings.
Behavioral
· Avoid hazardous exercises.
· Avoid sudden jerky back movements.
· Avoid improper lifting and carrying.
Lifting and Carrying
· Stand close & assume a wide base.
· Maintain normal curve & bend at the hips and knees.
· Keep object close to the body’s ‘center of gravity’.
· Avoid hyperextending the neck or back when lifting.
While the recommendations here are a good starting point for back pain, it is recommended that you see a healthcare professional (such as physician, athletic therapist, massage therapist, etc..) for a complete assessment and treatment recommendations for your injury.
Until next time, stay healthy and keep moving!
P.S.
I welcome any comments or questions you may have, so post them below (click on "comment" button). Help spread our wellness message by sharing, liking or tweeting.
Postural
· When standing, keep bellybutton pulled in (stand with one foot on a stool).
· When sitting, avoid slouching.
· When lying, keep knees and hips bent (avoid lying on stomach).
· When sleeping, use a firm mattress.
Physical
· Strengthen core muscles.
· Strengthen hip extensors.
· Stretch hip flexors.
· Stretch hamstrings.
Behavioral
· Avoid hazardous exercises.
· Avoid sudden jerky back movements.
· Avoid improper lifting and carrying.
Lifting and Carrying
· Stand close & assume a wide base.
· Maintain normal curve & bend at the hips and knees.
· Keep object close to the body’s ‘center of gravity’.
· Avoid hyperextending the neck or back when lifting.
While the recommendations here are a good starting point for back pain, it is recommended that you see a healthcare professional (such as physician, athletic therapist, massage therapist, etc..) for a complete assessment and treatment recommendations for your injury.
Until next time, stay healthy and keep moving!
P.S.
I welcome any comments or questions you may have, so post them below (click on "comment" button). Help spread our wellness message by sharing, liking or tweeting.
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