GENERAL GUIDELINES FOR LOOKING
AFTER YOUR BACK
Low back pain is an extremely common
complaint, not just with patients presenting to Physio Noosa but in the
community as a whole. Over 85-90% of us
will have some degree of back pain at some stage in our lives. For 90% of people affected, resolution will occur
within 3 months. But this is not the
case for nearly 50%, as they will have at least one recurrent episode (Brukner
and Khan, 2007) Back pain is the most common complaint for
people under the age of 45 years of age and causes significant loss of time at
work and carries huge economic burden.
The cost of low back pain in Australia is over $9billion (Walker, Muller
and Grant 2003)
With this is mind, here are some tips on
how to reduce or even prevent episode of back pain.
Limited
sustained postures:
Vary positions. This reduces the
static loading that is placed though the spine when a task is either all
sitting or all standing and assists in postural muscle activation. Consider a stand-up desk option for work so
sitting times can be reduced and postural variation can occur.
Exercise: In general, get moving. Improve and then maintain overall levels of
fitness. Start easy; aim for
consistency; develop routine with simple load bearing activity such as
walking. Commence specific Physiotherapist
guided exercises to improve spinal range of motion, strength and stability and
implement these into your daily exercise routine. You need to exercise every day for ‘exercise
sake’. Being active each day is
important, but doesn’t take the place of exercise. Remember what you do and how you do it is
paramount. Think about your lifting
technique prior to loading (Is my spine straight? is my core engaged? Is the load too heavy? Do I need assistance?)
Posture: Ensure ideal postural
positions when sitting, standing and moving.
Make sure your posture is ideal prior to any lifting, carrying, pushing
or pulling activities; no matter how light the task may seem. Ideal posture will reduce the load and the
mechanical forces acting throughout the spine and therefore prevent injuries.
Risk factors to consider according to
Bruker and Khan (2007)
Risk Factor
|
Evidence
|
Age
|
Inc risk until age 50, then relative risk
decreases in men and increases in women
|
Gender
|
Multiparous (more than one pregnancy)
women, three times the risk
|
Obesity
|
Unclear
|
Height
|
Unclear
|
Posture
|
No association with lordosis or leg
length discrepancy
|
Smoking
|
Strong association with low back pain and
sciatica
|
Physical Work
|
Inc risk in those whose work involves
bending, twisting or heavy physical labour.
Inc risk of low back pain and sciatica
with exposure to vibration
Coal miners have fewer disc protrusions
than other occupations
Low risk of low back pain in farmers
|
Sedentary Occupations
|
Inc risk when seated
Driving a car may cause LBP or disc
herniation
Jobs involving all standing or all
sitting show higher incidence of LBP than those with changing positions
|
Increased Fitness
|
Some evidence that good isometric
endurance of back muscles may be associated with reduced LBP
|
Psychological Factors
|
Stress, anxiety, depression associated
with work related LBP
|
Remember, if you are experiencing spinal
pain or have concerns relating to any of the above, visit us at Physio Noosa where our team will provide specific assessment, directed treatment and an individualised exercise program to suit your needs.
www.physionoosa.com
This is posted as a general guide for people
with non specific mechanical low back pain.
Should you not be certain as to what type of back pain you have, please
see your health care professional for an assessment and diagnosis prior to
commencing any of the above.
References:
Walker BF, Muller R
and Grant WD (2003)
Low back pain in Australian
adults: the economic burden. Asia Pacfic Journal of Public Health. 15(2) pp79-87
Brukner, P and Khan K (2007) Clincal Sports
Medicine 3rd Edition. McGraw-Hill, Sydney