Term100

Low Back Pain

The Spine

More than 30 million visits were made to physician offices in 2002 because of back problems. Eight out of 10 people will experience back pain at some point in their lives. Low back pain is one of the most frequent problems treated by orthopaedic surgeons.

What is the lower back?

Your lower back is a complex structure of vertebrae, disks, spinal cord, and nerves, including:

* five bones called lumbar vertebrae - stacked one upon the other, connecting the upper spine to the pelvis

* six shock absorbers called disks - acting both as cushion and stabilizer to protect the lumbar vertebrae

Relieving Low-Back Pain With Exercise

Brian Shiple, DO; Series Editor: Nicholas A. DiNubile, MD

THE PHYSICIAN AND SPORTSMEDICINE

If you suffer from low-back pain, the most important part of your treatment is something only you can give yourself: exercise. Regular workouts make pain go away faster. By strengthening the muscles that support your back and improving your back's flexibility, exercise reduces the chances of another acute attack.

A full program has two parts. The first component is aerobic exercise to get your whole body in good condition (aerobic exercise like walking or biking uses large muscles and gets your heart and breathing rates up). The second component is specific exercises designed to strengthen your back muscles and increase or maintain flexibility. Your doctor will tell you when to begin each type of exercise.

How to Save Your Back

Always try to maintain the natural curves in your back.

These curves provide strength and support for your back. This is especially important when lifting or when sitting for long periods.

Hinge at your hips and bend your knees when lifting.

You should be doing most of the work with your legs rather than with your back! Placing your feet shoulder-width apart will help you stay balanced. A wider stance can also help if you have difficulty bending your knees.

Tighten your stomach muscles before you lift.

They help support and stabilize your back when you lift.

Lumbar Back Sprains and Strains

Most people will experience back pain during their lifetime. Some patients fear the worst, especially when pain is severe. Although back pain can be caused by fracture, disc disorder, or tumor, the most common cause is sprain or strain.

Sprains and strains often result from excessive physical demands on the back. Lifting something too heavy, a sudden fall, car crash, or sports injury can cause soft tissues (ligaments, muscles, tendons) to stretch too much.

Sprains · Strains The spine includes vertebrae (bones), discs (cartilaginous pads or shock absorbers), the spinal cord and nerve roots (neurological wiring system), and blood vessels (nourishment). Ligaments link bones together, and tendons connect muscles to bones and discs. The ligaments, muscles, and tendons work together to handle the external forces the spine encounters during movement, such as bending forward and lifting.

How "Core Stability" can protect your back

Modern life for most of us has meant a steady reduction in physical activity and an increasing sedentary lifestyle. This has been due to a decrease in manual labour, the increase in labour-saving devices and the rise of more passive entertainments such as computer games and television. Unfortunately this means that once strong muscle systems that helped us maintain good posture and movement while helping us avoid injury have grown weak through lack of use and exercise. In short we have reduced our "core stability".

What is "core stability"?

Core stability and sports

Low Back Pain Exercise Guide

Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day one to three times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, supervised by your therapist and orthopaedic surgeon.

Initial Exercise Program

Ankle Pumps - Lie on your back. Move ankles up and down. Repeat 10 times.

Heel Slides - Lie on your back. Slowly bend and straighten knee.

Back surgery: When is it a good idea?

By Mayo Clinic staff

Oh, your aching back. Not simply an ache. This pain is serious. You wonder — could surgery end the discomfort once and for all?

Injury, aging, improper body mechanics and normal wear and tear can all injure your spine. And damage to any part of your back — especially pressure on your nerves — can cause pain and other symptoms.

Most back problems respond to nonsurgical treatments, such as anti-inflammatory medication, ice, heat, gentle massage or physical therapy. When conservative treatments don't help, surgery may offer relief. But it doesn't help every type of back pain. In fact, back surgery is needed only a small percentage of the time.

Back pain at work: Strategies to prevent aches, pains and injuries

By Mayo Clinic staff

Whether it's dull and annoying or screaming for attention, back pain can make it hard to concentrate on your job.

Many occupations — such as nursing, construction or factory work — place significant demands on your back. Even routine office work can worsen back pain if you fall into risky habits.

But you can avoid back pain and injuries by paying attention to what causes them and focusing on prevention.

What causes back injuries?

Doctors and scientists aren't sure about all of the causes of back injury. In fact, most back problems are probably the result of a combination of factors. Some factors, such as family history, aren't preventable. Other factors, such as weight, fitness and flexibility, can be controlled by changing your lifestyle. Still other factors are work related, and you may or may not be able to modify these to prevent injury.