According to researchers at the University of Illinois, only 15% of back pain is due to structural problems, such as ruptured discs or osteoarthritis. According to these experts, spine problems usually develop as part of a system of musculature imbalances from "the interaction of the muscles, ligaments, and tendons surrounding the spine, or abnormal positions or posture. Therefore, the most important element of care for the neck, back, and spine involves strengthening and/or stretching the supporting muscles and maintaining good posture."
So while your symptoms may range from annoying to excruciating, back pain is an extremely common problem for many. Studies show that 80% of us have experienced back pain at some point in our lives. (This medical statistic is exceeded only by the common headache) With 4 out of 5 people experiencing some degree of back pain at some time, there is little wonder that non athletes and athletes alike find back pain a continuing problem. Here are some tips to help minimize your risk of back pain and/or injury:
1)Stretch: Sitting for long periods of time can compress your back's disks, leading to pain. If you have a job hat requires a lot of sitting, try to get up every 30-60 minutes to stretch out. Clasp your hands behind your back, look up at the ceilng, and arch backward. When you sit, cushion your lumbar spine to maintain the normal curvature by scooting to the back of the chair and using a lumbar pillow or even a roll of paper toweling behind your waist for support.
2)Practice proper mechanic: Individuals who are active in sports, especially competitive sports, are at a higher risk for back injuries, so it is important to know the proper mechanics of any activities you are attempting to perform. Work with a performance enhancement specialist or personal trainer if necessary to ensure you understand how to maintain proper form and minimize your risk of injury.
3) Weekend warriors beware: Individuals who go out and exercise a lot after being primarily inactive all week are more likely to suffer a back injury than those who exercise moderately a few times per week. Whether it is walking, hiking, jogging or even lifting weights, make an effort to have some type of activity 4-5 times per week.
4)Quit smoking: While smoking may not be the actual cause of back pain, it does block the blood flow to spinal disks, causing them to age faster than normal. Smoking poses many health risks and can contribute to added injury risks.
5) Don't forget about your core: Developing the internal muscles of the abdomen, back and pelvis will help stabilize the body and prevent back pain. It is no secret why most professional and collegiate athletes have what we describe as chiseled abs. See a fitness professional for recommended exercise that are right for you.
6) Hydrating: While we all know about the benefits drinking water, most of us do not drink enough. When you are thirsty, you are already past the point of when you should have drank some water. Drinking enough water may help reduce back pain and prevent future back problems. It's our body's vital fuel, a health drink from mother nature herself. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day.
7) Stay lean: Being overweight can put unnecessary and injury causing stress and strain on your back. Aim fo a body mass index, commonly referred to as BMI, of 18.5-24.9 to reduce stress on disks, ligaments and back joints. Calculate your BMI at http://www.webmd.com/diet/calc-bmi-plus
8) See a back specialist: A specialist can help you take charge of back pain by pinpointing the problem and helping you with srengthening and conditioning exercises to minimize and consequently eliminating the pain. To find a specialist in your area, visit the American Chiropractic Association at http://www.acatoday.org/search/memsearch.cfm
9) Use caution: You know your body better than anyone else. If something hurts, pay attention to it and do not try to work through it as you may cause further damage. Recommendations are simply that, recommendations and are something you should do but may not be required to do. Keep in mind that a symptom can have more than one cause. What may work for someone else may not work for you.
Some content courtesy of Linda Hepler, BSN, RN
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