Getting Back To Back Health

Individuals who suffer from chronic back pain understand one thing for certain… Keeping your back and spine healthy is a critical part of your overall health. It has been estimated that as much as 80% of adults in this country suffer from some level of back pain. Those most likely to suffer from back pain include overweight individuals, those who lift heavy objects as part of their job and…wait for it…people who smoke cigarettes.

Since back pain is such a common affliction, it seems critical that people should take steps to ensure that they keep their back healthy. There really are some basic principles to follow that can help you maintain a healthy back for the long haul. Here are just a few items that you can incorporate into your daily routine:

Standing

• When you are in a standing position, keep one foot just a little bit in front of the other, and keep your knees bent just a little. This position can definitely take a lot of pressure off the muscles in your back.
• Don’t bent forward while standing for prolonged periods of time. The muscles in your lower back can get strained in this position, which can end up causing lower back pain.

Lifting

• Avoid twisting while lifting heavy items. Twisting is an unnatural motion for your spine, and if you do it while lifting something heavy, you can seriously injure your back.
• If an object is too heavy for you to lift, try pushing it instead of pulling it. Pushing the object will use your legs moreso than your back, which is a healthy way to do it.
• If you need to lift an extremely heavy object, get some help, rather than lifting it yourself.

Sitting

• When in a seated position, keep your knees just a little bit higher than your hips, and keep good posture with your head up and your back as straight as naturally possible.
• Avoid slouching…it puts your shoulders in a stressful position, which transfers pressure to the muscles of your back.

Reaching and Bending

• When reaching for an object on the top shelf, or anything above your normal shoulder level, stand on a stepladder or other secure and stable platform.
• If you have to pick up items that are on the floor, avoid bending at the waist to pick it up. Instead, bend the knees and keep your back as straight as possible to avoid causing undue strain on your lower back. You can also kneel down on one knee to pick the item up.

Carrying

• When carrying heavy objects, keep the majority of the object’s weight pressed closely to your body.
• Carrying two small objects, 1 in each hand, is usually easier to handle than one large item, and is less likely to cause back strain.

Quit Smoking

People who smoke experience significantly more back pain than nonsmokers, and smokers also tend to heal more slowly when they have an episode of back pain, due to the restricted blood flow caused by the chemicals in cigarettes.

There really is no guarantee that you’ll be free from back pain for your entire life, even if you follow these principles. However, these simple observances will definitely reduce your risk of developing lower back problems. Sometimes it’s hard to remember to do these little things. You may think “well, I usually lift with my legs, I can bend over this one time…” By keeping a little self discipline, you stand a much better chance of maintaining good spinal health throughout your lifetime.

What Can You Do About Musculoskeletal Problems And Pain?

Musculoskeletal problems are very common for lots of people. In some cases they are just minor twinges and annoying things. In others, the pain is extreme and does not seem to go away.

One of the more commonly experienced problems is chronic back pain. For the majority of people, this is due to a lifestyle that involves hours of sitting. Using a computer all day, especially, is not the way your body is meant to be for hours. When you add in the carrying of heavy briefcase and bags on one side, you have a back that is constantly being put off alignment.

In many cases, the back problem actually starts from the abdominal muscles. When these are weak, as is often the case with inactive people, the muscles in the back are constantly tensed. These types of back problems are often relieved simply through an exercise program.

Before you start a new exercise program, you should visit a doctor to be sure that you will not cause further injury. Once you get medical approval and go to the gym, it will be best to use machines rather than free weights. You will be less likely to cause injury with these. Do be careful to start out with a light fitness equipment weight. Once you are easily doing each exercise with proper form, you can try increasing the weight. You may want to start out working with a personal trainer to ensure that you are doing all exercises properly and safely.

A really good way to help relieve back problems is with Pilates. It is best to do this one on one with a certified instructor. A good instructor will make sure you do all the exercises properly and put together a program specifically for your needs. Among the other therapies you can try are massage, acupuncture and chiropractic.

Doctors sometimes prescribe physical therapy and this can also help quite a bit. Physical therapists are generally more educated than personal trainers. They are able to create a training program specifically to address your back problem.

A medical spa may be an option as well. Most of these specialize in dermatological treatments. However, there are also some spas that have massage therapists, chiropractors and acupuncturists. All of these will work together to help you with your back pain.

There is no reason to just live with musculoskeletal dysfunction and pain. Some of the solutions, such as a spa, can even be enjoyable. Get clearance from your doctor today and get some relief.