BODY WORKS
Simple changes can
By Dr. Frank Izuta
help prevent back painThe human ability to walk upright requires a delicate balance of bones, muscles, tendons, ligaments and nerves all working together to support our moving bodies and any items we carry. Unfortunately, we pay a price for this engineering feat: Four of every five adults experience back pain at some time during their lives. And back injury is one of the most common causes of disabling work injury in the United States.
Keep in mind that back pain is a symptom, not a disease. Common causes include poor posture and body mechanics, lack of physical fitness and obesity. As these conditions wear on the back over time, herniated (protruding) discs, joint inflammation and strained muscles and ligaments may result. Common medical problems such as arthritis and osteoporosis can also cause back pain. Occasionally, infection, tumor or disease in nearby organs may be the cause.
Since many causes of back pain are related to our behavior, simple changes can often help prevent back pain from developing. And as the old adage goes, "An ounce of prevention is worth a pound of cure."
The greatest back-saving benefits come from paying attention to your general physical condition, maintaining good posture and using your back correctly.
Regular cardiovascular exercise, in addition to being good for your circulatory system, strengthens your entire body, and helps to decrease your chances of injuring your back. In fact, aerobic exercise is more effective in preventing back trouble than either specific back exercises or wearing a brace. Current guidelines call for 30 minutes of vigorous exercise, such as brisk walking, jogging or swimming, at least three times a week.
Good posture means standing, sitting or lying down so that the spine's three natural curves (at the neck, chest and lower back) are maintained. When standing, your ears, shoulders, hips, knees and ankles should be "stacked" in a straight line, with your shoulders relaxed and knees slightly bent. In good sitting posture, your ears, shoulders and hips are "stacked."
A lumbar roll or rolled up towel between the lower back and the back of the chair can help maintain proper sitting posture. If your feet don't reach the floor, rest them on a small stool to maintain alignment. When lying down, settle on your side with your knees slightly bent or on your back with a pillow under your knees.
When performing physical tasks, work with your back instead of against it.
For proper lifting, keep your knees bent and your spine straight. If you look up instead of at the floor or ground when lifting, your spine will automatically stay straight.
Don't try to lift items that are clearly too heavy for you, and don't jerk up when lifting. Also, don't push or pull with just one side. The uneven pressure creates a rotational force that is too strong -- imagine twisting a broomstick across a beam of wood -- and can twist joints.
Push, never pull, heavy objects. Reduce the load your back must support by losing any excess weight. By themselves, back braces don't protect against injury, but they can help people lift correctly to avoid the discomfort of having the brace compress their abdomen.
If you havent had back trouble, these measures may help you avoid it. Anyone who suffers from back pain should be evaluated by a physician, and should follow the recommended treatment plan, along with the appropriate suggestions provided here.
This is the first in a weekly series of columns provided by the staff at the Rehabilitation Hospital of the Pacific. Beginning next week, it will appear on Page 3 of the Body & Soul section. The general information offered here is not intended to replace individual medical advice. Weekly advice
Frank Izuta is a doctor of occupational
medicine at the Rehabilitation Center of the Pacific.
For more information, call 531-3511.
