Lower Back Pain

Americans spend 50 billion dollars on back pain annually. Low back pain is the most common cause of job related disability leading to missed work. There are two different types of low back pain, acute - lasting a few days - and chronic - lasting more than three months. Acute low back pain is typically mechanical in nature and involves some sort of motion. Acute low back pain can be caused by a number of things, from a sports related injury to arthritis. Symptoms of low back pain can range from muscle soreness to shooting pain and limited flexibility.  Causes of chronic back pain are often harder to determine than acute back pain; however, many of the same methods to reduce pain can be used for both.

So what specifically can cause low back and how can it be treated? Age is often a contributing factor for low back pain. As we age, bone strength and muscle elasticity decrease as well as muscle tone. Additionally, lumbar discs begin to lose fluid and flexibility. Incorrect lifting form is also a contributing factor to low back pain. Low back pain commonly occurs in women and men ages 30 to 50.  Low back pain is also often caused by weak low back and abdominal muscles.  Most often back pain can be treated without surgery. A few common methods of treating low back pain are ice and heat, and over the counter and prescription medications.

Thankfully there are many simple things we can do daily to improve our back health:   

• For individuals who have a desk job or a job that requires sitting for extended periods of time, sitting with good posture is key in preventing low back pain.
• Changing sitting positions and walking around the office periodically relieves tension in back muscles.  
• Our parents’ words to constantly sit up straight at the dinner table may have had some validity.  Good posture improves back health and
  strengthens muscles.
• Additionally, when standing, keep your weight balanced on both your feet. Your back supports weight easier when curvature is reduced.
• Sleeping on your side can reduce curvature of the spine. For optimal support while sleeping, replace your mattress every eight years. 
• When lifting a heavy object always lift from your knees with your back straight.  If the object is too heavy ask for assistance.
• Exercise and proper nutrition are also critical in maintaining a healthy body weight which reduces stress on the spine.

With these simple guidelines you can reduce back pain incidences and enjoy a healthy active life! 

Lauren Lepchenske has a bachelor’s degree and a master’s degree in exercise science from Eastern Illinois University and is the Aquatics Coordinator for the St.
Charles County Family YMCA.