Health Articles

Low back pain is unfortunately one of the most common maladies of modern man. I say modern man because it is doubtful that our primitive ancestors abused their backs in the ways that we do. Modern civilization has taken us out of the healthy exercise mode of wandering and gathering food, of cultivating food and made us into sedentary “couch potatoes”.

The effect that this has had on our lower backs is obvious. Our sitting postures are generally quite unhealthy, slouching and allowing our lower backs to go into flexion puts a strain on the back which will eventually cause discomfort, sometimes mild but sometimes severe. Considering the number of people that spend many hours daily sitting with poor posture (especially for long periods), it is no wonder that lower back pain is so prevalent in our society.
Chronic back pain
Improper lifting is another cause of low back pain. The correct way to lift a heavy object is to place it between your feet, squat down; bending your knees, grasp the object and rise straight up using the powerful muscles of your legs to lift the weight. It is very important to lift straight up and to be careful to avoid any twisting during the lift. Your body just wasn’t made to tolerate this type of force. Awkward lifting situations are a very common cause of low back pain and should definitely be avoided.

Although we can’t avoid sitting, there are some ways we can avoid the resulting low back pain. First of all, try to break up your sitting periods; take a break, drink some water, go to the restroom, or any activity that will allow you to get up from your sitting position, even if only for a few minutes. Better yet do a few stretching exercises.

The very best one I know of is very simple and easy to do; just stand up straight, put both hands on your hips and lean backwards as far as you can, hold that for a couple of seconds, and return to your starting position. You only need to do a few of these several times a day to keep your low back healthy. Here’s to your good health.

Lower back pain exercises

If you have acute back pain due to strain or minor injury, then limited rest for 24 to 72 hours can help. Too much inactivity can worsen such problems, though. So it is a good idea to get moving as soon as you feel comfortable, and not to let your fear of pain keep you immobilized. Start with gentle, small movements and work from there.

Any exercises that move you into comfortable positions tend to be the best for treating back problems. So avoid activities and positions that could cause or increase back pain. Comfortable exercise and gentle activity are the best combination to stay flexible, build strength, and reduce back pain symptoms.

Lower back pain exercises include three basic types:
(1) strengthening exercises that focus on the back, legs, and stomach, to increase spinal support;
(2) stretches that increase your muscle and tissue flexibility, which makes them less prone to injury; and
(3) aerobic exercises, to strengthen the back and other muscles, along with the heart.
Abnormal pap smear
First, here are two lower back pain exercises that can help you stretch and strengthen. The great thing about these two is that you can do them nearly anywhere. As you do each exercise, pay attention to proper form and don’t move any faster than you feel is safe.

1. An easy back stretch:

A lot of back pain comes from doing desk work. Every hour or so, stand up, spread your feet apart slightly, place your fingertips into the hollow of the lower back, and slowly stretch back so that your shoulders and face move toward the ceiling. Keeping your balance, reach a comfortable position, and go no further. Hold this position for five to ten seconds. You may want to inhale and exhale “into the lower back” once or twice to help relieve tension and increase your depth of relaxation. Then repeat several times. The reason this works is that it moves the body into a position that is contrary to the sitting at the desk position, so it’s great for breaking up tension. Try it!

2. An easy back strengthener:

Lie on the floor, facing the ceiling. Relax your back against the floor. Bend your knees and place your feet flat against the floor. Slowly raise your head and shoulders. Keep your eyes fixed on the ceiling. Count to two, holding this position. Slowly bring your head and shoulders to the floor again. Do this sequence a total of twenty times.

3. Aerobic exercises:

Easy aerobic exercises include walking, bicycling, swimming, and wading in waist-deep water. These activities increase the level of oxygen in your body, which helps to keep back muscles healthy.

For most, walking is the easiest and most accessible form of exercise to decrease lower back stress. Walking is far less stressful than standing still, because as you shift the weight from leg to leg, you are giving the other leg “half time off.” This constant and alternating release of weight supports improved back health. So take a walk three days a week for at least twenty minutes. It’s a great antidote to sitting at the desk or standing on your feet!

While lower back pain can be caused by a multitude of things, some of them very serious, the overwhelming majority of lower back pains are caused by muscular strains and spasms. Many times, the injury occurs first thing in the morning when you get out of bed and begin your daily activities before your muscles are properly stretched out. Injury then, can happen from otherwise innocent maneuvers such as bending over to tie your shoelaces or toweling off after a shower, or even turning to wipe your backside after toileting. You can cause you back additional strain by poor posture, poor body positioning and mechanics when bending or lifting, and lack of exercise. Other causes of lower back pain include: urinary tract infections, a slipped or herniated disc, stress, fever, arthritis and kidney stones, to name a few. Once you have determined that you are suffering from a simple “pulled muscle” in your back, you can follow the recommended therapy below to help you get better, fast!

Treatment and Expectations:
The most important thing to maintain in treatment of simple lower back pains, is to maintain the natural curvature of the lower back. This can be achieved with a little back support to the lumbar area as shown in the accompanying diagram. Generally, there are three rules to follow:

—  Total bed rest until your back is completely healed. Hard for some of us to do, but your back will suffer longer if you don’t!
—  Lay in any position of comfort: If you lay on your back, a pillow or sofa cushion under your knees. If you lay on your side, a pillow between your knees.
— DO NOT do stretches or stretch your back out, no matter how good it feels!!! You always will cause a worse injury.

Take some Advil or Motrin for it’s anti-inflammatory and pain killing effects round the clock as labeled. Apply Ice for 10 minutes on, five minutes off for the first few hours, then use a Heating Pad, for up to two days after the pain has completely resolved. Above all, rest. In a few days, after your back gets better, you definitely want to avoid twisting, stooping, bending, lifting and any other activity that will aggravate your lower back muscles. You want to conduct yourself as if you have a long board tied to your back so as to immobilize your spine.

To avoid a repeat of this painful episode, begin a stretching and exercise program that will strengthen your back and abdominal muscles (to help support your spine) and be sure to stretch lightly when you get out of bed. Also, be sure to always use the proper technique when lifting and bending.

Seek a Medical Professional if:

— The pain last longer than one week and is worsening, or has no improvement.
— You lose control of your urine or stool.
— Have blood in your urine
— You feel any numbness or tingling to legs or feet.
— You begin to have paralysis or unusual weakness of any body part.
— When in doubt.