The back includes the bones of the spine ( vertebrae that
support body weight), their joints, the
discs that separate the vertebrae and absorb shock as you move, and the muscles
and ligaments that hold it all together.
Back pain occurs when one or more of these structures is injured. Back pain can also occur when you
sprain or strain the ligaments or muscles from a sudden or improper movement or
due to overuse. If you damage your discs so that they tear or stretch and the
tear is large enough, the disc may press against a nerve, the irritated nerve
may swell or become inflamed thereby causing back pain.
Any of the above injuries can result to back pain. Back pain can also be caused by
some conditions that affect the bones and joints of the spine. Arthritis causes
a steady ache, while Osteoporosis weakens the bones of the spine which can
cause the bone to compress and lead to varying degrees of pain. Back pain can be felt in the low back, in the buttocks,
or down the leg.
FIRST AID FOR BACK PAIN
·
ICE - As soon as possible, apply ice or a cold pack
to your injured back ( 10 to 15 minutes every hour). This limits swelling,
reduces pain and speeds up healing.
·
RELAX – Lie flat on your stomach with your arms beside
your body and your head to one side. Relax for one or two minutes.
·
PELVIC TILTS – Lie on your back with knees bent and
feet flat on the floor, slowly tighten your stomach muscles and press your
lower back against the floor while
relaxing slowly. This exercise slowly moves the spine and stretches the lower
back.
·
WALK – Take a short walk on a level surface no slopes) every three hours.
PREVENTING BACK PAIN
The frequency of back pain has increased
tremendously over the years in all developing and developed countries. This is
because we spend more time sitting at desks, in cars, or in front of the
television.
Good posture, body mechanics, exercise, and
maintaining an ideal body weight are all factors that will reduce the stress on
your back, maintain flexibility, strengthen the muscles that support the spine, maintain overall
fitness and also reduce the load on the
lower back.
GOOD POSTURE
Improper posture puts too much stress on
the back and can lead to discomfort and damage. The key to good back posture is
to keep the right amount of curve in your lower back. Too much or too little
curve can result in problems. The right amount of curve is called the “ neutral
position.”
When you stand and walk with good posture,
your ear, shoulder, hip, and ankle should be in a line. When you sit, keep your
shoulders back and down, chin back, abdomen in, and your lower back supported
in the neutral position. Slouching can stress the ligaments and muscles in your
lower back. Avoid sitting in one position for more than one hour at a time. Get
up and change positions often. Sleep in the neutral position. If you sleep on
your back, use a towel roll to support your lower back. If you sleep on your
side, try placing a towel between your knees.
BODY MECHANICS
Good body mechanics means practicing
good posture during daily activities and
not just when you have back pain. Always keep your body in the neutral position. When you must stay in one position
for long periods, take regular breaks to stretch and restore the neutral
position of your back. When standing for long periods, stand with one foot on a
small stool.
Do not bend forward from the waist to lift
an object, keep the load as close to your body as possible, never lift a heavy
object above shoulder level. Use a stool or ladder for items that are above
your head and use a hand truck or ask someone to help with heavy objects.
EXERCISES
Exercises such as walking, swimming,
cycling, stretching, curl-ups ,press ups, backward bends, shoulder lifts, and
knee-to-chest, all help keep the back healthy, stretch the lower back muscles,
as well as strengthen the stomach muscles and ligaments. They also relieve
pressure on the bone facets where the vertebrae come together.
Some exercises s should however be avoided
because they increase the risk of back pain. Exercises like:
·
Straight-leg sit ups.
·
Bent-leg sit-ups
·
Leg lifts while lying on your back.
·
Lifting heavy weights above the waist while
standing.
·
Any stretching done while sitting with the leg
in a v.
·
Toes touches while standing.
You may need to see a doctor immediately for your back pain
if you are experiencing the following;
·
If you have loss of bowel or bladder control.
·
If you have numbness in the genital or rectal
area.
·
If you have leg weakness that is not solely due
to pain.
·
If you have new or increased back pain with
unexplained fever, painful urination, or other signs of urinary tract infection.
·
If you have back pain that does not improve
after one week of treating it at home.
·
If you develop a severe pain in your lower back
that does not increase with movement, and is not related to stress or muscle
tension.
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