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Prevention
Exercise, diet, stress, and weight all have a significant influence on back pain. Changing certain lifestyle factors can help reduce and, possibly, prevent backaches.
Smokers are at higher risk for back problems, perhaps because smoking decreases blood circulation. The link may also be due to an unhealthy lifestyle in general. A British study found that young
adults who were long-term smokers were nearly twice as likely to develop low back pain as nonsmokers.
Sedentary Lifestyle. People who do not exercise regularly face an increased risk for low back pain, especially when they perform sudden, stressful activities such as shoveling, digging, or moving
heavy items. Although no definitive studies have been done to prove the relationship between lack of exercise and low back pain, some doctors believe that an inactive lifestyle may be to blame
in some cases. Lack of exercise leads to the following conditions that may threaten the back:
• Stiff muscles can make it hard to move, rotate, and bend the back.
• Weak stomach muscles can increase the strain on the back and cause an abnormal tilt of the pelvis.
• Weak back muscles may increase the risk for disk compression.
• Obesity puts more weight on the spine and increase pressure on the vertebrae and disks. However, studies report only a weak association between obesity and low back pain.
Improper or Intense Exercise. Improper or excessive exercise may also increase one's chances for back pain.
• Some research suggests that over time, high-impact exercise may increase the risk for degenerative disk disease. A survey of people who played tennis, however, found no increased risk for low
back pain or sciatica.
• Between 30 - 70% of cyclists experience low back pain. One 1999 study reported that 70% of cyclists reported improvement simply by adjusting the angle of the bicycle seat.
• Improper exercise instruction and inattention to body movements can lead to back trouble. For example, a single jerky golf swing or incorrect use of exercise equipment (especially free weights,
nautilus, and rowing machines) can cause serious back injuries.
The way a person moves, stands, or sleeps plays a major role in back pain.
• Maintaining good posture is very important. This means keeping the ears, shoulders, and hips in a straight line with the head up and stomach pulled in. It is best not to stand for long periods
of time. If it is necessary, walk as much as possible and wear shoes without heels, preferably with cushioned soles. Use a low foot stool and alternate resting each foot on top of it.
• Sitting puts the most pressure on the back. Chairs should either have straight backs or low-back support. If possible, chairs should swivel to avoid twisting at the waist, have arm rests, and
adjustable backs. While sitting, the knees should be a little higher than the hip, so a low stool or hassock is useful to put the feet on. A small pillow or rolled towel behind the lower back helps
relieve pressure while either sitting or driving.
• Riding in and driving a car for long periods of time increases stress. Move the car seat as far forward as possible to avoid bending forward. The back of the seat should not be reclined more
than 30 degrees. If possible, the seat bottom should be tilted slightly upward in front. A traveler should stop and walk around about every hour. Avoid lifting or carrying objects immediately after
the ride.
Anyone who engages in heavy lifting should take precautions when lifting and bending.
• If an object is too heavy or awkward, get help.
• Spread your feet apart to give a wide base of support.
• Stand as close as possible to the object being lifted.
• Bend at the knees, not at the waist. As you move up and down, tighten stomach muscles and tuck buttocks in so that the pelvis is rolled under and the spine remains in a natural "S' curve.
(Even when not lifting an object, always try to use this posture when stooping down.)
• Hold objects close to the body to reduce the load on the back.
• Lift using the leg muscles, not those in the back.
• Stand up without bending forward from the waist.
• Never twist from the waist while bending or lifting any heavy object. If you need to move an object to one side, point your toes in that direction and pivot toward it.
• If an object can be moved without lifting, pull it, don't push.
Resources
• www.niams.nih.gov -- National Institute of Arthritis and Musculoskeletal and Skin Diseases
• www.aaos.org -- American Academy of Orthopaedic Surgeons
• www.arthritis.org -- Arthritis Foundation
• www.spine.org -- North American Spine Society
• www.apta.org -- American Physical Therapy Association
• www.ampainsoc.org -- American Pain Society
• www.theacpa.org -- American Chronic Pain Association
• www.iasp-pain.org -- International Association for the Study of Pain
Reviewed By: Harvey Simon, MD, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital.
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