Healthy Edge
Protect Yourself Against Back Pain
My husband Bill and I play a game developed by our two-year-old son called "Bloopers." In Bloopers, we simply imitate our son's controlled, fake fall to the floor followed by legs up in the air and laughter. Even though Bill is fit and lifts weights, there's a good chance that he recently strained his back playing this game. Sounds like a freak occurrence? Well, not really. It's not uncommon to get back pain from any awkward movement, whether it's caused by a cough, tying your shoe or twisting to face another direction. But, you can protect yourself from muscle spasm, the most common form of back pain.
Eight out of 10 of us experience back pain at some time during our lives. It's usually caused by a muscle spasm that stiffens the back and can lead to excruciating pain. Back pain may be caused by a traumatic injury, like a car accident. But more often it's caused by repetitive strain -- the wear and tear of everyday life on an underappreciated back.
In the case of repetitive strain, the muscle spasm is literally the body's response to "the straw." You know, the one "that broke the camel's back." That is, your back was actually damaged long before you reached for that glass of seltzer and felt that something was amiss. A muscle spasm is really your body's way of stopping you from injuring your back any more than you already have.
What exercises stave off back pain?
According to the National Institute of Health's Medline Plus Patient Education Institute, the following exercises are recommended to keep your back pain-free:
- Partial sit-up: Lie on you back with knees bent. Raise your head and shoulders off the floor and hold for ten seconds. You can place your hands behind your head for support. But don't use them to pull your head off the floor as that can cause neck strain!
- Knee-to-chest raise: Lying on your back, pull one knee up to your chest, hold for 10 seconds, and release. Repeat 10 times, alternating knees.
- Press up: Lie on your abdomen with your hands, palms down, next to your shoulders. Press up painlessly and hold for ten seconds. Concentrate on keeping your pelvis on the floor. Repeat 10 times.
Medline Plus recommends that you exercise and stretch those back muscles at least two times a week. Make sure you clear any exercise or treatment regimen with your doctor before starting it.
What else can I do to prevent back pain?
Having good posture and using proper back techniques goes a long way in protecting you against back pain.
What's your posture like when sitting at your desk? How about when you're walking? Most of us don't sit or stand as if we have an invisible string rising up from our heads; yet, we should.
When you're sitting at your desk your feet should squarely rest on the floor. If not, place your feet on a footrest to ensure proper back and pelvis alignment. Also, provide the extra support your lower back needs at your chair back. This support can be as simple as a rolled up towel behind your lower back. Learn more about protecting your back when sitting at the Department of Defense's Ergonomics Workgroup website (www.ergoworkinggroup.org).
We've probably heard "lift with your legs, not your back" a million times, but how often do we heed this advice? If we don't do this every time we lift an object from below our hips, then we're placing our backs at risk. When lifting objects, your back should be essentially straight; don't slump or bend forward at the hips.
When tying your shoes, follow the above advice. Don't bend at the hips. Place your foot on a short stool to keep your back straight as you tie.
Do you bend over when you iron? That's another "don't." Keep your back straight. Adjust the ironing board so that you don't need to bend over to press clothes.
A Velcro back support belt is another helpful tool when preventing back injury or when healing from a back injury. Although, the belts don't strengthen your back, they do provide some protection. They're typically inexpensive and can be found at almost any drugstore.
How do I know if I have back pain caused by muscle spasm?
Although you need to see a healthcare professional to confirm the cause of your back pain, Dr. Steven Ludwig, University of Maryland Medical Center Chief of Spine Surgery, provides the following general characteristics of back pain caused by muscle spasm:
* pain from a back strain usually doesn't radiate to the legs
* the affected area is usually sore to the touch
* muscle spasm pain typically feels better when you're resting.
Back pain with other underlying causes may transmit pain into other body parts, and rest may not provide relief.
How long does a muscle spasm take to heal?
Each muscle spasm is different. So, you will need to consult your doctor regarding your particular case.
Although most muscle spasms of the back start feeling better within three weeks, your back probably won't be healed by then. Healing doesn't peak until at least six weeks post-injury because of scar tissue formation. In severe cases, scar tissue can form for a year.
Scar tissue is good and bad. It glues the muscles back together to promote healing, but it also reduces muscle flexibility.
Although it's fine to do exercises to break down the scar tissue, don't exercise too intensely during early stages of the injury; over-exercising can irritate the area, prolonging the injury.
Dr. Ludwig advises back pain sufferers that severe pain may warrant some rest, but no more than a day or two. After that short respite, keep your back moving. Gentle stretches, ultrasound, ice or cold water therapy, heat, pain medication and massage may be recommended treatments until your back is healed.
Need to learn more about back pain and its prevention? Visit www.nlm.nih.gov/medlineplus/backpain.html. §
Kendra Siler-Marsiglio, Ph.D. is the Director of the Rural Health Partnership at WellFlorida Council.
