"Get Back to Life" Is Back Pain Stopping You From Living?

Spring has sprung and the good weather is here to stay. Yeh!  So is the time to get outside and garden, walk, run, golf, swim or play tennis. All the things we enjoy that add quality to our lives.  Is back pain limiting your functional ability? Stopping you from doing the things you love? You are not alone!

Over 30 million Americans will experience back pain at any given time. Are you one of them?Back pain is the most common reason for missing work. In fact back pain is the 2nd most common reason people visit the doctor outnumbered only by respiratory infections. Experts estimate 80% of the population will suffer from back pain some point in their lives. 

What Causes Back Pain?

Our backs are  a complicated structure of bones, ligaments, tendons and hundreds of muscles. Back pain can be caused by but not limited to poor posture, inflammation, trauma both emotional and  physical, overweight, compression fractures, arthritis, bone loss, kidney disease or by simply bending over and picking something off the floor. What we do or don't do through out our daily activities may cause back pain. A major contributor to chronic and acute back pain are weak stablilizing muscles deep in the core. Did you know that core muscles involve the upper back, lower back, upper abdominals, lower abdominals, side body, buttucks and inner thighs? That's a lot of muscles. Like the concrete foundation of a home these muscles support the skeletal spine and pelvic bones. Without this support our entire muscular-skeletal system is compromised and at risk for injury sooner or later.

How Do I Get Relief From My Back Pain?

Here are some remedies that can help alleviate back pain? First you should consult your physician if pain persists to rule out serious injury such as disc herniation (bulging disc), infection, or other serious problem. Ice packs work well to control inflammation and reduce pain. Heat can soften tight muscles for better stretching and bring more blood flow to the area for nutrients and healing. But be careful not to overdue the heat packs. Heat brings more blood flow to an already inflamed area and can increase pain levels. Pain medication can provide temporary relief but only mask the real problem. Weaning off pain medications sooner than later is a better choice. Surgery should be the ab-solute last choice when abdomimal training and other modalities fail. 

Proper exercise and nutrition are imperative to good back health. Your MD may suggest physical therapy for strengthening and stretching exercises. Or a spine training program that will correct posture and align the spine and pelvis. Chiropractors are very popular for a quick fix but if you don't strengthen the muscles in addition to the manipulation, the pain soon returns. Remember, core muscle strength is the foundation of a healthy spine. You must build strength from the inside out. Not the outside in! Deep core muscles are difficult for most people to find and train themselves. So look for a good training program that can help you achieve optimal results.

Tips to prevent back pain:

• Maintain a healthy diet and weight
• Stay active
• Avoid prolonged bed rest.
• Learn relaxation exercises and practice some time out every day.
• Proper breathing is vital to bring oxygen rich blood and nutrients to the muscles.
• Stretch before any physical activities.
• Learn and practice good posture.
• Wear low comfortable shoes. High heels are detrimental to our back. Sorry ladies!
• Practice proper and safe lifting techniques. Bend knees, keep objects close to your body.
• Medium firm mattress is best. Your head should be even to your spine on the pillow. Avoid using two pillows or overly thick ones.
• Consult a work economic specialist for a safe work station environment at your place employment.

Consistency is key for a successful back program. Armed with good back education, a higher consciousness about body awareness and a positive attitude, it is possible to get back to living a pain free, active lifestyle. So start living!!