Ways to Prevent Back Pain

When was the last time you or someone you know had back pain? For many people, they can vividly remember a time not too long ago when they had their last episode. You might have had to miss work, take some medication or deal with the pain longer than you wanted to.

Back pain has become an epidemic in our modern society. 70 to 85 percent of all people have back pain at some time in their life, and it is the fifth most common reason for all physician visits in the United States. Back pain is the most frequent cause of activity limitation in people younger than 45 years old.

Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period. Low back pain is also very costly: approximately 5 percent of people with back pain disability account for 75 percent of the costs associated with low back pain. 50 percent of all working Americans admit to having back pain symptoms each year. Approximately 2 percent of the U.S. work force is compensated for back injuries each year. Americans spend at least $50 billion per year on back pain and that is just what gets reported.

Lower back pain may be a symptom of many different causes, including the following:
•    Overuse, strenuous activity, or improper use (i.e., repetitive or heavy lifting, vibration, pressure)
•    trauma/injury/fracture
•    obesity (often caused by increased weight on the spine and pressure on the discs)
•    poor muscle tone in core or stabilizing muscles of the back
•    tightness, spasm, injury and strain of back muscles
•    joint problems (e.g., spinal stenosis)
•    protruding or herniated (slipped) disk
•    Arthritis or degeneration of vertebrae due to stress and the effects of aging (e.g., osteoarthritis, spondylitis, compression fractures)

Needless to say, our society has been greatly affected by back pain and it gives rise to many types of treatments. Traditional allopathic remedies often include the use of prescription medication in the form of pain killers, anti-inflammatories and muscle relaxants. In serious cases, cortisone injections and possible surgical procedures are utilized. As chiropractors, we are experts in dealing with painful conditions of the back, and we have many types of treatments we utilize.

In the new millennium, the pendulum has swung from treating symptoms of pain more towards prevention. It is a way of thinking that is analogous to going to the dentist for your 6 month check-up or having your car tuned up during its regularly scheduled maintenance. Wouldn’t it be wonderful to do some simple things to try and prevent back pain from happening? Well if you want to know, then read on.

6 Ways of Preventing Back Pain:

1.    Get adjusted by your chiropractor on a regular basis.

Throughout the daily activities you perform (like driving, sitting at the computer, picking up your kids and doing exercises and sports), your muscles, bones and ligaments are being stressed. These little stresses add up over time and misalign the joints of your spine, arms and legs. The misalignments can then lead to muscle tightness, spasms, stiffness of joints and pain. Although chiropractors commonly see patients in their office who are in pain, getting spinal tune ups when you are feeling “fine” will keep you feeling fine. Adjustments will put the bones and joints into healthier positions and this, in turn, will help muscle tone.

Generally, a patient who comes to us for treatment while in pain will take longer to heal, while a patient who gets regular check ups or maintenance can avoid terrible episodes of pain. Keeping the spinal and extremity joints in good alignment will help your nervous system and immune systems function at their best. Even when you think you are feeling good, chiropractors can make sure you stay that way.

2.    Exercise regularly.

We all know that we have to get out and do some type of regular exercise. Some of you already do that. Whether it be walking, playing sports or going to the gym, make sure you set up some type of program that keeps you consistent. Exercise helps the human body in so many ways. But one aspect you need to include is stretching and strengthening of your back muscles. Often these muscles are referred to as core muscles of the body because they are located very close to the spine.

The core muscles help move and protect your spine when it is stressed or strained. By keeping them flexible and toned, you prevent pain and injuries from happening. I often suggest that when you are developing an exercise plan, talk to someone like your chiropractor for ideas on what areas of the body you should specifically focus on to get maximum results.

3.    Practice healthy lifestyle habits.

Aside from exercising, healthy lifestyle habits can keep your body functioning at its peak. Drinking lots of water does amazing things for you cleaning and filtering your body. Most people are dehydrated during the day. Drink at least six glasses of water per day.

Limiting your consumption of caffeinated beverages or food and drinks with artificial sweeteners that can have side effects on your body will help you feel better as well. Cutting out smoking is obviously a very important thing to do.

4.    Watch what you eat and maintain a healthy weight.

Many of you are taking vitamins and nutritional supplements on a regular basis. These supplements, when taken properly, can enhance your health on many levels. Most of these nutritional supplements can be taken easily with any prescription medication you are currently taking from your medical doctor. You should always check with your chiropractor, a nutritionist or another medical professional to make sure.
Watching what you eat is another important factor to consider. Quite simply, eating smaller portions can make a big difference in your weight. It is not necessary for you to go completely to a vegetarian diet, but it would be good to have balanced meals. Make sure you have representatives of the food groups so you can get as many nutrients as you can from what you are eating. Some people have specific dietary concerns, but reducing the amount of breads and starches that you consume can reduce the amount that goes into fats.

The diet and exercise go hand in hand with helping you maintain a weight that you are comfortable with. Losing excess weight in a healthy manner will take pressure off of your lower back and reduce stress on the vertebrae.

5.    Reduce your emotional stress.

Emotional stress can cause heart problems, chemical imbalances, muscle tension, inability to sleep and a host of other bad things. It is always hard to have balance in your life between work, family and play; finding it goes a long way to helping your emotional stress.

It can be as simple as scheduling some quiet time to be alone, doing yoga or meditation, taking a bath or just sitting and doing breathing exercises. Whatever activity you find relaxing or energizing, take time to do it. Down time allows you to unplug from the world and get grounded. It also allows your body to reset itself so you can deal with the next crisis or problem.

6.    Use proper ergonomics in your daily activities.

When you make your everyday activities safe for you to perform, it will help reduce the undue stress on your body. This includes having your computer work station at home and at your office evaluated so that it is set up properly for your body. Generally speaking, the keyboard height should be the same height as when your arms are comfortably at your side with the elbows bent. The mouse should also be close to your right wrist while arms are at your sides.

Lifting items should be done using the legs and the trunk of the body rather than the arms with your back bent over. Always bring objects closer to your abdomen or chest as that is the center of gravity and support for most people. Try to avoid bending the back while you lift as that can cause pain.

When you sit, it is safest to sit on a full back chair with plenty of support. Crossing the     ankles is fine, but do not cross your legs. This puts tremendous pressure on the lower back contributing to back pain. Also, if you are experiencing low back pain, it’s a good idea not to sit on the couch or sofa, since they are typically too soft and unsupportive for the low back.

Sleeping is most supportive for the body when you are on your back with a pillow under your knees. The next best position is on your side with a pillow between your knees and a good pillow that is thick enough to span the distance of your neck to the shoulders. A neck pillow that is too thin will kink the neck and could lead to pain down the road.
It is truly amazing that our society is now making an active transition from listening to only symptoms or pain to preventative health care. Now is the time for you to be able to take a more active role in deciding how your future health will play out. Armed with the tips we discussed above, you can make changes now that will help your back and your well being for years to come. I hope you live a long, healthy life. The power of health is in your hands!