Four Tips to Handle Lower-Back Pain

If you've awakened one morning to find that your lower back
aches, you are not alone.

Sixty to 70 percent of people will experience low back pain at
least once; of those, between 2 and 7 percent will find that the pain
returns and becomes chronic, according to Dr. David Boyce, assistant
professor of physical therapy at Bellarmine University in Louisville,
Ky., and owner of Physical Therapy Plus.

The good news is that 90 percent of those who experience acute
low back pain will recover within a month.

Still, for many people, low-back pain can be frustrating
because its cause is elusive. "MRIs and X-rays often don't show
anything," noted Boyce."What we know is that people may have a genetic
predisposition to arthritis of the back, they make the mistake of
sitting at a desk all day and not moving, or they engage in repetitive
bending and lifting and pay for it later in pain," Boyce said.

When it comes to easing the pain, many doctors recommend a
brief period of bed rest (no more than two days), the use of
anti-inflammatory drugs such as Aleve, and alternating heat and cold
packs.

After a brief respite, exercise is recommended. Boyce said
many people don't realize that staying in shape by walking, jogging or
other aerobic exercise can help prevent back pain.

"While there has been no definitive link established, having a
big abdomen puts a load on your back. Anything you do to stay in shape
is bound to help," said Boyce.

He also advises:

• If you work at a desk, be sure that your feet are planted
  firmly on the ground with your knees and hips at a 90 degree angle to
  your body.
• Look for a chair with a light lumbar support and armrest
  so that you can rest your arms while typing.
• When lifting, bring the load close to your body and move
  your feet to carry the load. Avoid bending and twisting your body.
• Try to improve your strength and flexibility through
  exercises including pelvic tilts, hamstring stretches and leg lifts.

While back pain often resolves itself, both Dr. Boyce and the
American Academy of Family Physicians suggest seeking the advice of
your family physician if you notice the following:

• Pain goes down your leg below your knee.
• Your leg, foot, groin or rectal area feels numb.
• You have fever, nausea or vomiting, stomach ache, weakness
  or sweating.
• You are a menopausal woman and the pain persists, which
  could indicate a bone fracture.
• Your pain is so intense you can't move around.
• Your pain doesn't seem to be getting better after two to
  three weeks.

By keeping active, being cautious when lifting and being aware of the
signs of something more serious, you can make back pain a thing of the
past!

Source: Kentucky Monthly. Powered
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