Having recently “tweaked” my own back this weekend while helping a friend move some furniture, I was reminded how easy it is to strain your back even with the best intentions of using good ergonomics etc… This had me thinking that this would be a good time to write about some basic facts and myths about back care. Low back pain is the single leading cause of disability world wide, this is according to the Global Burden of Disease 2010. Another fact; back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper respiratory infections. Most cases of back pain are mechanical and are not caused by serious conditions such as fractures, infection, arthritis or cancer.
The back is a complicated structure of 33 bones, 135 joints, and hundreds of ligaments and muscles that attach to these bones and joints. You can easily strain some of these muscles, or easily sprain some of these ligaments, and/or irritate some of these joints, all of which can lead to back pain.
While falls, accidents, or sports injuries can cause back pain, sometimes it is the simplest of movements—for example, picking up a towel off the floor— that can lead to painful results. We also know that poor posture, obesity, and psychological stress can also cause or complicate back pain.
I realize that many people do their own “self search” on treatments for back pain, but please be aware that there are many myths still floating around out there.
A Few Back Pain Myths Debunked:
1). Myth: “You Need Bed Rest”- Truth: Bed rest for longer than a day may actually prolong your recovery. It is best to keep moving as much as possible.
2). Myth: “You need a narcotic or other strong medication to manage your back pain.” Truth: Long term narcotic usage can create dependency that is harder to overcome than the back pain itself. These ‘stronger medications’ have many unhealthy side affects; even Ibuprofen (taken in excess) can cause stomach ulcers. There are many natural herbal supplements that also help with pain without these unwanted side effects. We carry a large variety of Metagenics supplements here at Performance Health Center, and the Kaprex, Inflavonoid and are excellent for pain relief.
3). Myth: “Disc degeneration means a lifetime of low back pain”. Truth: Many people have moderate to severe disc degeneration, yet they manage to be mostly pain free through Chiropractic treatments combined with the appropriate exercises. Disc degeneration and spinal arthritis are not a normal part of aging, it shows that you have either injured or abused your spine over a period of time. This could be from a major injury (Macro-trauma), or from years of poor posture and/or restricted motion (Micro-trauma). Regular Chiropractic treatments can prevent your arthritis from advancing, and it often allows people even with severe arthritis to be able to continue doing all the activities they want to do.
A Federal Government Plug for Chiropractic Care:
The Agency for Health Care Policy and Research- a federal government research organization- recommended that low back pain sufferers choose the most conservative care first, and it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults. Chiropractic spinal manipulation is safe and effective treatment for spine pain.
Reference: (Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.)
Here are Some Tips to Help Prevent Back Pain:
Avoid prolonged inactivity or bed rest.
Maintain a healthy diet and maintain a healthy weight.
Remain active- under the supervision of your doctor of chiropractic.
Work to obtain and maintain proper posture.
Always use good ergonomics when lifting.
Lift with your legs, keep the object close to your body, and do not twist when lifting
Make sure your car seat and workstation are ergonomically correct.
Always warm up, stretch, and foam roll before any of your intense physical activities.
Obtain and maintain good “Core Strength”.
Even if you do all these things… you may still have some occasional back pain, since we occasionally ask our spines to do some things it is not designed to do. So if you, or someone you know has back pain… for what ever reason… whether it is from driving all day, or trying to lift a heavy bulky object, we are here to help speed your healing process, and get you pain free and active ASAP!
I will be teaching another “Core Conditioning” Workshop Tuesday July 28th from 6:30-7:30 pm. Please sign up at the front desk, or call (508) 655-9008 to reserve your spot in the workshop.
If you have any questions about this blog or your health in general, please feel free to contact me at: [email protected]