Back pain is a common complaint. Four out of five people will experience low back pain at least once during their lives. It’s one of the most common reasons people go to the doctor or miss work.
On the bright side, you can prevent most back pain. If prevention fails, simple home treatment and proper body mechanics will often heal your back within a few weeks and keep it functional for the long haul. Surgery is rarely needed to treat back pain.
You may be able to avoid back pain by improving your physical condition and learning and practicing proper body mechanics.
To keep your back healthy and strong:
- Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities are best for you.
- Build muscle strength and flexibility. Abdominal and back muscle exercises (core-strengthening exercises) help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels.
- Quit smoking. Smokers have diminished oxygen levels in their spinal tissues, which can hinder the healing process.
- Maintain a healthy weight. Being overweight puts strain on your back muscles. If you’re overweight, trimming down can prevent back pain.
Use proper body mechanics:
- Stand smart. Maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
- Sit smart. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.
- Lift smart. Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward.
This article was prepared by the Mayo Clinic and you can get further information by visiting the Mayo Clinic web Site
3 Comments
Why would you suggest someone go to their doctor for advice about aerobic fitness? They wouldn’t have a clue. Lack of aerobic fitness is not a medical problem it’s a fitness problem.
Tell people to go see an expert; go to the gym for advice.
Doctors never measure how aerobicly fit a client is and yet poor aerobic fitness lies at the heart of the metabolic dysfunctions and some of the psychological dysfunctions. If people were fit doctors would be sitting around twiddling their thumbs.
They don’t have a clue how to prescribe exercise in the right dosage for it to make a difference. Their surgeries are full of the unfit and unhealthy people to whom they continue to provide poor advice about getting back into exceptionally good nick.
Except one doctor I met on Tuursday Island who runs finess classes three time a week.
Tell the Mayo clinic to tell all and sundry not to go to doctors for things doctors know nothing about.
Hi John,
Thank you for your reply to this posting. I know you have been educating health professionals and the general public on this subject for many years. I agree that seeking advice from qualified “fitness” professionals is a must – regardless of whether they are doctors or other allied health modality. Doctor’s have their place where other contributing factors may affect possible health outcomes. However simple lifestyle changes however are often the most effective and can be achieved with minimal risk of injury.
I did like the Mayo article for its simple and non-invasive approach for managing your own back health, especially for those in the community who feel they can trust their GP (who they may have a longstanding relationship with), as opposed to a gym or personal trainer who they don’t have such a relationship with. I have noted a number of multi-disciplinary medical practices in the Hunter are employing AESSS (exercise physiologists) members in their clinics.
Also initiatives such as Heart Moves which is now being widely promoted through GP networks across NSW (and Australia next year) which will give a practical referral network for qualified fitness practitioners. Hopefully this will both educate and inform not just GPs on fitness – but also their own front office staff in providing better referrals for their clients.
Times are changing for the better – although slowly. John you were probably responsible for some of that change.
Regards
Bradley Wilson
Interesting comments.
I work closely with GP’s, surgeons, shrinks, Ex Phys. military PTI’s, fitness experts etc etc.
We all have a role to play depending on the nature of a client’s problem.
My great fear is that we are seeing a fragmentation of health care – everybody wants a slice of the health dollar. Socialised medicine has led to GP’s being too busy, physio’s too expensive blah blah. I find that the alternative health industry is booming partly because of this. We need to keep things scientific and evidence based ie ethical.
I find that helping PT’s screen and develop programs for clients with pain issues works well. The PT/fitness client gets great exercise intervention, the PT picks up clients from the physio/Dr. and the latter are leveraging their expertise. As a health professional I need the fitness industry to help my clients become “healthier” through improved fitness. I also need to ensure that we are doing the right stuff when it comes to exercise to suit the individual. We should put client needs first and not turn every ailment into a demarcation dispute.