What is low back pain?

Low back pain is pain and stiffness in the lower back. Some studies showed that it is one of the most common reasons people miss work.

How does it occur?

Low back pain is usually caused when soft tissue like muscles and ligaments attaching a vertebra is strained. Vertebra is the back bone that protects the spinal cord inside. When these muscles or ligaments become weak or strained, the spine loses its stability, resulting in pain.

Low back pain can be caused by several reasons:

1) Lifting and carrying heavy objects

2) Static positions like spending a lot of time sitting or standing in one position

3) Injury caused by a fall or by unusually strenuous exercise

4) Tension and stress that even cause headaches in some people

5) Violent sneezing or coughing

6) Overweight

7) An infection or an immune system problem

Arthritic disorders, congenital and degenerative conditions

If you find the pain is accompanied by loss of bowel or bladder control, weakness in moving your legs, or tingling or numbness or pins and needles sensation in your legs may indicate an injury to your spine and nerves. Immediate medical treatment may be required.

What are the symptoms?

Symptoms include:

-pain in the back or legs

-stiffness, spasm, or limited movement

The pattern of pain could be continuous or intermittent. It may be aggravated by certain factors like certain movements or positions, coughing, sneezing, twisting, bending or straining during a bowel movement. The pain could be localized (i.e. you can point of one spot of pain) or diffused (i.e. pain would be spread to other areas).

If the pain is found below the knee, the involvement of a herniated disc or nerve impingement would be suspected.

In the following situation, be sure you seek for immediate medical advice:

1) Significant weakness in your legs: You may prone to have the problem of nerve damage.

2) Problems of bladder or bowel control: Serve injury of spinal cord is suspected.

3) Despite of treatment, your pain gets worse.

How long will the effects last?

Studies showed that 80% of back pain would recover within two week’s time.

How can I take care of myself?

Except for professional treatments, you may need to consider the following suggestions:

-Practice good posture. Stand with your head upright, shoulders relax, chest forward, weight balanced evenly on both feet, and pelvis tucked in.

-Manage weight if you are overweight

-Try wrapping an ice pack in a towel and put on your back for 20 minutes, 1 to 4 times per day. Use a timer to avoid frostbite from using the ice pack too long.

-If the back pain lasts for more than 48 hours, thermal therapy of using an electric heating pad or a hot water bottle wrapped in a towel for about 30 minutes would be used. Beware of getting burn by over-heating. Don’t fall asleep.

-When you are lying faced up, put a pillow under your knees.

-When you are side lying, put a pillow between your knees.

-Sleep without a pillow under your head.

Early mobilization (activity and exercise) is usually recommended. Pain is used as an indicator of how much mobilization should do. In normal situation, mild soreness and discomfort would not be a problem. However, stop your activities for a while if:

1) Your symptoms return.

2) The pain increases when you are more active.

3) The pain increases within 24 hours after a new or higher level of activity.

When can I return to my normal activities?

Return to your activities would be varied from individuals to individuals. Studies showed soft tissue normally requires 6 weeks to recover. In general, the longer than symptoms you have, the longer it will take to heal up. If you return too soon, your body may not be ready and get injured again.

It’s important to know you have fully recovered from your back problem before you return to any vigorous activities.

You must be able to return to your pre-morbid conditions (i.e. same range of motion as before and pain free).

What can I do to help prevent low back pain?

You can reduce the strain on your back by doing the following:

1) When you lift:

-Bend your knees when you bend over.

-Avoid lifting heavy objects higher than your waist.

-Bend your knees and hips and keep your back straight when you lift a heavy object.

2) When you sit:

-Whenever you sit, sit in a straight-backed chair and hold your spine against the back of the chair.

-Use a footrest for one foot when you sit in one spot for a long time. This keeps your back straight.

-Sit close to the pedals when you drive and use your seat belt and a hard backrest or pillow.

3) When you sleep:

-Lie on your side with your knees bent when you sleep or rest. It may help to put a pillow between your knees.

-Put a pillow under your knees when you sleep on your back.

-Raise the foot of the bed 8 inches to discourage sleeping on your stomach unless you have other problems that require that you keep your head elevated.

4) Additional tips for resting your back:

-Lie on your back, bend your knees, and put pillows under your knees.

-Lie on your back, put a pillow under your neck, bend your knees to a 90-degree angle, and put your lower legs and feet on a chair.

-Lie on your back, bend your knees, and bring one knee up to your chest and hold it there. Repeat with the other knee, then bring both knees to your chest. When holding your knee to your chest, grab your thigh rather than your lower leg to avoid over flexing your knee.

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