Back Care

How to Avoid Chronic Low Back Pain

Kelly R. Amann D.O.

Back pain is the second most common symptom-related reason for seeing a physician, the first being the common cold. For persons younger than 45 years, back pain represents the most common cause of disability, and it is the third most common cause of disability in persons older than 45 years. Low back pain is second only to the common cold as a cause of lost days at work.

Low back pain is not a specific disease; rather, it is a symptom that may occur from a variety of different causes. In up to 85% of people with low back pain, despite a thorough medical examination, no specific cause of the pain can usually be identified. Back pain is a symptom, not a disease. It may arise as referred pain which is pain originating from a different location being perceived in the back. Causes of referred pain may include appendicitis, gall bladder disease or urinary tract infection. Back pain may also arise from a musculoskeletal syndrome associated with chronic muscle spasm, weakness and muscle fatigue. Pain in the lumbosacral area (lower part of the back) is the primary symptom experienced by a majority of people who suffer from low back pain.

There are two main subtypes, acute and chronic. Acute pain results from traumatic injury such as a slip and fall or from strain caused by improper lifting of a heavy object. Chronic pain may result from an original acute injury that continues due to inactivity, weaknesses and spasm in the back muscles and ligaments responsible for posture. Chronic back pain also may result from being overweight or continuous improper lifting and recurrent strain on the back.

Prevention is the mainstay of treatment for chronic back pain, especially following an acute injury. Proper stretching, activity and rehabilitation exercises can prevent the chronic back pain syndrome. Prevention also includes proper care for the back including developing strategies to avoid straining when performing your day-to-day activities. Here are my recommendations:

Improper Lifting-

• Never lift and turn, or lift from the side. This places an unnatural strain on the intervertebral disks which can lead to a herniated disk. Always avoid turning or twisting motions with your body while holding or lifting heavy objects.
• Never stretch upwards and turn to the side as this also puts strain on the back’s intervertebral disks.
• Never lift with the back alone. Lift with your legs, by squatting and bending your knees. Rise slowly. Use your knees and legs as the lifting power. Keep your back square, and straight while maintaining a slight arch in your lower back. Keep objects close to your body as you lift them.
• Never hold breath your while lifting. Lift like the weightlifters. They exhale as they lift to avoid transmitting undue abdominal pressure to the lower abdomen and lower back.

Other ideas-

• Back Stretching and strengthened
  • Daily or biweekly stretching.
  • There are many sources for proper exercise and stretching techniques. You can contact my office for recommended stretching techniques.
• Avoid being dehydrated
  • By not keeping yourself well-hydrated with water your intervertebral disks can become dry. These disks need proper lubrication and fluids to perform their best.
  • Avoid drinking coffee and caffeine containing drinks as this causes excessive water loss through your urine.
  • Drink 8-10 glasses of water daily.
• Quitting Smoking
  • o Nicotine can be harmful to the disks in your back because it decreases the ability of the disks to absorb nutrients they need to stay healthy and may cause them to become dry and brittle.

There are many risk factors that are associated with chronic back pain and herniated disks:

• Risk factors that you cannot change include:
  • Advancing age. As years go by, the process of aging of the disks in the lower back, as well as repeated injury to the disks and spinal muscles, make a person more likely to have lower back problems.
  • Male gender. By being male, you have a higher rate of herniated disk and low back pain.
  • History of back injury or previous herniated disk.
• Risk factors that you can change include:
  • Long periods of sitting, lifting or pulling heavy objects, frequent bending or twisting of the back, heavy physical exertion, repetitive motions, or exposure to constant vibration (such as driving).
  • Not exercising regularly, doing strenuous exercise for a long time, or starting to exercise too strenuously after a long period of inactivity.
  • Smoking, because nicotine and other toxins can impair the ability of the disks to absorb nutrients they need from the blood, making the disks more prone to injury.
  • Being overweight, because carrying extra body weight (especially in the stomach area) causes additional strain on the lower back.
  • Frequent coughing.

There are many sources for proper stretching and exercises to strengthen your lower back and prevent low back pain. Many are very useful and are equally effective. If you suffer from chronic low back pain, come see one of the Ogden Clinic physicians for treatment and further instruction on prevention.