The back is a complex structure made up of bones, joints, ligaments and muscles – this means that there are various ways for one to injure the back and therefore various reasons that you might be experiencing low back pain. You can strain a muscle, sprain a ligament, rupture or irritate a joint to name a few. Certain conditions can also cause back pain, such as stenosis, arthritis and spinal curvatures.
Did you know….
- 31 million Americans are experiencing low back pain at any given time.
- 50% of working Americans admit to having symptoms of back pain each year.
- Low back pain affects 80% of people in their lifetime. Men reports symptoms up to 10 years earlier than women.
- Back pain is one of the leading causes for missed work
- Back pain is the second leading cause for MD visits each year behind only upper-respiratory infections.
- Americans spend $50 billion yearly on issues relate to back pain.
- Most causes of back pain are mechanical – meaning pain is not caused by arthritis, infection, fracture or cancer.
- Individuals lifting with a twisting motion are six times more likely to experience an acute disc injury than an individual who lifts properly.
While it may sound like the odds are against you, you can try to prevent any type of back injury and experiencing low back pain. Keeping your entire body healthy can help!
- Avoid prolonged bed rest and remain physically active under the guidance of a therapist, if needed.
- Be sure to warm muscles up for physical activity – stretch before & after the activity!
- Maintain proper posture. Avoid slouched sitting throughout the day.
- Practice safe lifting techniques. Lift with your legs, keeping objects close to your body. Avoid twisting motions while lifting.
- Maintain a healthy weight and diet. As a general rule, we each should get 30 mins of moderate physical activity on most days of the week, combined with a healthy diet. The Department of Health & Human Services recommends balancing calorie intake with physical activity to manage weight, consuming more fruits, vegetables & whole grains. They also recommend consuming fewer foods with salts(sodium), saturated & trans fats, added sugar and refined grains. Review the Dietary Guidelines for Americans 2010 or browse for further information by visiting their website with the link provided.
For more information regarding prevention of low back injuries, proper lifting techniques and recommended exercises for the low back please contact us www.carusoptrd.com