Ouch, My Aching Back By Tamela Thomas, Wellness Manager Just about all of us will have to deal with some variation of back pain blues at some point in our lifetimes. Personally, I have only experienced one thing that can compare with the debilitating loss of mobility, pain and frustration of a back injury—it was labor, and it only lasted 14 hours. It seems there is no relief from back pain. You can't get comfortable laying down, making sleep a problem; every step you take involves anticipating a percussive session of shooting pain; and don't expect relief from a sitting position, a posture that isn't even an option for some. Physical Therapist Stuart Eivers, DPT, writes this month's article and brings us good news—great news, in fact. I don't think I would be stretching his message too far by saying that keeping your back healthy helps keep your cholesterol in check, reduces your risk for heart disease, improves your sleep and sense of well-being, and reduces your risk for some cancers. It's a message that your back is definitely worth taking care of. Enjoy his article. And whether you are currently in pain or proactively seeking to prevent back pain, Stuart can help you get started. You can reach him in the WAC Wellness Center at 206.839.4780. Stop Back Pain Before It Starts—Stay Active
By Stuart Eivers, DPT
Low back pain is the second-leading reason for doctor visits. The No. 1 reason: the common cold.
It is estimated that up to 80% of Americans will visit a healthcare professional about back pain at some time in their lives. The annual cost to industry alone is estimated to be in the billions. Medical costs for those disabled by severe back pain range from $30 billion-$70 billion per year. As you read this article, there is a 20% chance that you have an active back problem. Research tells us that most low back pain is easily treatable and preventable. Many different approaches to the treatment of low back pain can be applied, including medicine (anti-inflammatories, pain relievers and muscle relaxors), massage, acupuncture and physical therapy. All of these have shown varying rates of effectiveness for acute (within the first three weeks of injury), subacute (3-12 weeks) or chronic (usually after 12 weeks) low back pain. But researchers agree that exercise is the only approach which helps both prevent and treat low back pain. Causes and effects
Two things are guaranteed to cause low back pain—poor posture and inactivity. The human body is not designed to sit; it is a walking machine. Sitting puts particular stress on the lumbar spine (low back) discs. Many times, the position we assume with sitting creates a slight roundness or flexion of our back. Sustained flexion of the low back is a major cause of degenerative changes in the discs. In a study of workers in an electric company, it was found that those who read the meters, walking 3-6 miles per day, had no degenerative changes in their low back compared to those who sat 80% of the day. Other studies have shown that improvement in chronic low back pain can be attained with coordination, strength and aerobic exercise. The spine is designed to do two things: protect the spinal cord and support the trunk. Barring severe injury or accident, protection of the spinal cord is not an issue in our daily lives, but the support of the trunk is a constant one. The spine is assisted in this task by the ligaments, discs and muscles of the trunk. The ligaments and discs are considered passive structures and the muscles are the active elements of the system. All of these structures need to be moved to keep them in shape. The "use it or lose it" principle is very important here. As our lives require more static postures with the increased use of computers, cars, etc., we put ourselves at risk for injury. Most injuries occur with an activity that we are not trained for (i.e. shoveling, lifting boxes or gardening) or with unexpected movement. Most low back injuries, particularly disc injuries, occur with a combination of bending and twisting. Underutilized and/or weak trunk muscles are usually a prelude to injury. Studies have shown that the most significant predictor of back health is the strength and endurance of the back muscles. Get moving!
Research conclusively says that exercise is the most effective preventive method for low back pain. That's not playing tennis on the weekend, but moderate and consistent aerobic exercise. If you don't have a regular exercise program, go for a walk. Studies show that walking about 3 miles per day, 3-5 times per week is the optimal amount of walking for the human body, including the low back. Remember, we are walking machines. If you haven't exercised in the past or are beginning again, seeking the help of a Personal Trainer is a good way to get back into activity. They will be able to design a strength and conditioning program aimed at increasing your physical abilities, thus working toward prevention of low back pain. Movement training, such as Yoga or Pilates, are also cohesive and safe ways of beginning an exercise program. Through strengthening, conditioning and developing balance, these movement strategies can provide a lifetime of prevention and fitness. Treatment If you have been injured or have significant back pain, you should consult your physician. You may be prescribed medication and sent to another health care specialist such as a physical therapist. Physical therapists are medically trained in the treatment and prevention of all types of back pain. A physical therapist will evaluate your condition, identify areas to work on, and provide a treatment plan to reach your goals. Generally, this includes exercise, patient education and, sometimes, manual therapy. Massage has been shown to be effective for decreasing muscle spasm and local soreness in people with low back pain. Acupuncture has also recently been shown to be very effective in reducing acute low back pain. Preventing and treating low back pain can be approached many ways. Anything you choose will be the right thing as long as it gets you active and moving.
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