June is Low Back Pain Prevention Month: Take the time to learn effective approaches for maintaining a healthy back

  • Published
  • By Whiteman
  • Health and Wellness Center and Physical Therapy
WHITEMAN AIR FORCE BASE, Mo., --  Low back pain is one of the most common medical conditions in America, affecting 80 percent of people at some point in their lives.

Back pain can range from a dull, constant ache to sudden sharp pain making movement difficult. Causes can include a fall, a sports injury, a sedentary lifestyle, or lifting incorrectly.

Most back pain resolves on its own over time. Taking over the counter pain relievers and active rest can help. Staying in bed for longer than a day is likely to make it worse. You should seek medical attention if you have new numbness or tingling in the legs, severe pain that does not improve with three days of active rest, pain following trauma or back pain combined with any of these symptoms - bowel and/or bladder changes, sudden leg weakness, and fever or unexpected weight loss/gain.

The best treatment for back pain is prevention. Prevention lowers the chances of an injury occurring, and hastens recovery. Regular exercise is important for preventing future back pain, which includes sustained aerobic activity (walking, jogging, biking, elliptical, or swimming), strength training, and stretching. By including regular exercise in your life, you can improve your posture, strengthen your back, improve flexibility, and maintain a healthy weight. 

Proper lifting technique is also essential for back pain prevention. Consider each of these tips: If an object is too heavy, get help; spread your feet to provide a wide base of support; stand as close to the object you are lifting as possible; bend at your knees, not at your waist; tighten your stomach muscles and use your legs as you lift; and hold the object close to your body. Finally, as you lift and stand, do NOT bend forward, and do NOT twist. 

The following are miscellaneous back pain prevention tips: 

-- Avoid prolonged standing and sitting, especially in unsupported or non-swiveling chairs. - Get out of your chair every hour or so. When standing for long durations, alternate resting each foot on a stool. 

-- Avoid walking in high heels or flip flops for long distances; instead, wear cushioned footwear. If you don't have lumbar support in your chair, try placing a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time. If you are above your ideal weight.....set up a plan to lose weight. 

-- Expand your options for relaxation and consider yoga, tai chi, or massage. 

-- Realize that stress can make any pain worse - especially back pain. 

-- Above all, avoid a sedentary lifestyle.

For more information on back pain, consider these Web sites: http://www.nlm.nih.gov/medlineplus/ency/article/003108.htm; http://www.webmd.com/back-pain/ ,or call the Health and Wellness Center at 660-687-7662 for additional information.