If you have missed a day or two of work (or wish you could have stayed home) due to low back pain, you’re not alone.
Low back pain affects up to 80 percent of Americans at some point in life, and consistently ranks among the top five most common reasons for all healthcare visits in the United States.
Says Dr. Kathryn McCarthy, an orthopaedic spine specialist with Arkansas Specialty Orthopaedics, “Of all workers’ compensation claims, back pain accounts for approximately $50 billion of overall annual costs associated with injuries at work. It is an enormous component of time away from work. With proper prevention and treatment when it does occur, we can avoid much of the lost productivity and pain associated with these episodes.”
In fact, Dr. McCarthy says, most people will recover in a relatively short amount of time — approximately six weeks. “And even without any treatment, more than 80 percent of people improve in three months of onset,” she adds.
While low back pain sometimes occurs after a specific movement such as lifting or bending, unfortunately, just getting older also plays a role in many back conditions.
According to the American Association of Orthopaedic Surgeons (AAOS), as we age, our spines age with us. Aging causes degenerative changes in the spine that can start in our 30s — or even younger — and can make us prone to back pain, especially if we overdo our activities.
One of the more common causes of low back pain is muscle soreness from over-activity. Muscles and ligament fibers can be overstretched or injured. This is often brought about by that first softball or golf game of the season, or too much yard work or snow shoveling in one day. We are all familiar with this “stiffness” and soreness in the low back and other areas of the body that usually goes away within a few days.
Many people with lower backaches say symptoms disrupt their daily routines; however, everyday habits may be the factors causing the pain.
In honor of World Spine Day on Oct. 16, consider these tips from the AAOS.
1. Exercise
Upper body and core strength helps with posture, reducing low back complaints, and takes the strain off the smaller hand and arm muscles. Combine aerobic exercise like walking or swimming with specific exercises to keep the muscles in your back and abdomen strong and flexible.
2. Proper Lifting
You’ve heard this one before: Be sure to lift heavy items with your legs, not your back. Do not bend over to pick something up. Keep your back straight and bend at your knees.
3. Weight
Maintain a healthy weight. Being overweight puts added stress on your lower back.
4. No Smoking
Both the smoke and the nicotine cause your spine to age faster than normal.
5. Proper Posture
Spending hours slouching on the couch or in front of a computer can lead to back, neck or arm pains. Good posture is important for avoiding future problems. A therapist can teach you how to safely stand, sit and lift.
Adds Dr. McCarthy, “Therapists can outline a series of core-strengthening activities that can be done at the desk but should be taught appropriately. Additionally, modifying the work site for proper ergonomics is important.”