Low back pain - Prevention is better than cure

I wish to spread basic awareness on low back pain after I myself experienced it. I recommend you read it even if you are not suffering from back pain now. 
The article is a nutshell on back pain and you might find the scope of it very limited. The information is basic; not rocket science; I just clubbed a little bit of my experience with the basic information. The intention is to highlight that if you do not have back pain now, it does not mean you will never have it. But you can follow the basic ergonomics and try to prevent back pain.

What causes low back pain?

Apart from muscle strain, ligaments sprains or joint problems a "slipped disk" or "herniated disc" can cause low back pain. The most common cause is using your back muscles in activities you are not supposed to, such as lifting weights.

A slipped disk happens when a disk between the bones of the spine bulges and presses on nerves. Many people who have a slipped disk don't know what caused it; neither did I.

Working out excessively or in an incorrect manner can also result in back pain. For example, trying to touch your toes while standing or doing sit-ups in an incorrect manner can cause back pain. Most people tend to do these exercises not in the correct and safe way in absence of an experienced guide. Instead, for example, people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs. My guess is this was the very same reason for my back pain.

Should you be concerned if you do NOT have low back paint NOW?

Yes. Low back pain is a common disorder affecting a majority of people at some point in their lives. It can be either acute or chronic in duration.

What are the remedies of low back pain?

There are many therapies, the success of which varies from case to case. In many remedies, the pain may go and come back. The long term solution offered, typically, is a surgery.

Back surgery has been a popular treatment for years. Orthopedic surgeons and neurosurgeons have become increasingly specialized in back surgeries. The surgery is less invasive than it used to be in the past.

The most common surgery is the discectomy, in which, part of the herniated disc is removed, hoping to eliminate the pain. Some may benefit from the surgery, while some may not. In fact the pain may get worse. Also there are inherent risks of surgery, like infection. I had to suffer from it.

Is prevention better than cure?

I am sure after understanding that treatment of back pain is a dicey issue and can be a long-term problem you would agree that prevention is better than cure (actually treatment. Cure is not guaranteed!).

Tips for preventing back strain:

• Do not bend over and lift objects. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.
• Push rather than pull when you move heavy objects.
• If you must sit for long hours, break up the time with stops to stretch.
• Wear shoes with low heels (preferably flat shoes).
• Exercise regularly (this is difficult :-)). An inactive lifestyle contributes to low back pain and also to lower chances cardiac and other disorders. Swimming and walking are good exercises to improve your overall fitness.

The “right” postures:

Sitting

Use chairs with straight backs or low-back support. Knees should be a little higher than hips. Adjust the seat or use a low stool to prop your feet on. Turn by moving your whole body rather than by twisting at your waist.

When driving, sit straight and move the seat forward. This helps you not lean forward to reach the controls. You may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.

Standing

If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every few minutes, switch the foot you are resting on the stool.

Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.

Sleeping:

Sleep on your side with your knees bent. You may put a pillow under your head to support your neck. You may also put a pillow between your knees.

If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Do not sleep on your stomach unless you put a pillow under your hips.

Use a firm mattress. If your mattress is too soft, use a board of plywood under the mattress to add support.

Exercises:

Stretching: Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg, switching legs.

Disclaimer:

This article has medical / health related topics; however, no warranty whatsoever is made that any of the article is accurate. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. The article is written by a nonprofessional. Even if a statement made about medicine is accurate, it may not apply to you or your symptoms.

The medical information provided is, at best, of a general nature and cannot substitute for the advice of a medical professional (for instance, a qualified doctor/physician, nurse, pharmacist/chemist, and so on). I am not a doctor.