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Follow a few simple rules to ease back pain
Preventative medicine is to stay hydrated and build muscle
BY BILL BARTLEMAN
bartleman@paducahsun.com
Back pain is a common problem among people older than 45. Doctors say back pain can be triggered by lifting objects incorrectly and other ailments, such as foot problems. |
“Oh, my aching back!”
It is one of the most common health problems that send people to doctors, especially those over 45.
The pain can be caused by an injury from a fall, heavy lifting, doing work you aren’t accustomed to or neglect. In many cases, back pain appears without a known cause.
Dr. Bob Leeper, a Paducah chiropractor, said common back pain can be prevented if people start young and follow a few simple rules.
He says the easiest preventive medicine is to stay hydrated. “Drinking plenty of liquids — especially water — allows the body to produce lubrication for joints,” he said. “That prevents common joint pain.”
Another obvious preventive step is exercise to build muscle. Leeper said it’s a myth that continuing an exercise regimen contributes to back problems.
“Some people, as they get older, become sedentary, and the lack of exercise is a big cause of back pain,” he said. “Your body is like a machine — when machines aren’t used as often, they tend to break down.”
Lifting also causes problems. “You have to be cautious to lift correctly and keep from putting all of the strain on your back,” Leeper said. “It also is important to be aware of your limitations. Don’t overdo it.”
It also is important not to overdo it when performing chores around the home. “People tend to get out in the spring or fall and attempt to do all of their yard work in one weekend after they hadn’t been doing much,” Leeper said. “When it comes to doing chores, be smart and try to spread the work out.”
Gary Brown, a physical therapist with offices throughout the region, said back pain also can be caused by other ailments, such as foot problems.
Preventing back pain
• Exercise: Low-impact exercise such as walking, bicycling and swimming is best.
• Standing: Keep your head up and stomach in. If standing for long periods, have a small stool to rest one foot at a time. Don’t wear high heels.
• Sitting: Use a chair with good lumbar support and one that is high enough to keep your hips above your knees. A swivel chair is best. Car seats should have support for the lower back. If they don’t, use a pillow.
• Sleeping: Back pain can be caused by mattresses that are too soft or too hard. It helps to put a pillow between your knees.
• Lifting: Know your weight limits. When lifting, keep your back straight, head up and lift with your knees. Keep the object close to you.
Source: www.webmd.com |
He said a problem with the arches in the feet can put strain on the knees which in turn put strain on hips and ultimately causes lower back pain.
Brown said muscle strength in the back also is important. He said a therapist can help provide instructions for the right kinds of exercise.
Both Brown and Leeper said improper posture can cause back problems, such as in people who tend to stoop forward.
The Mayo Clinic Web site says it is important to adopt good habits at work.
The first suggestion is to avoid repetitive movements and unnecessary bending, twisting and reaching. Also limit carrying heavy brief cases and purses.
If standing or sitting for long periods, take a break for 30 seconds every 15 minutes to stretch, move and relax. Also take precautions to avoid falls by wearing proper shoes, not high heels, and remove hazards and obstacles that could cause you to trip.
Once problems develop, treatment can come in many forms, ranging from rest and mild medication to treatment by a chiropractor, physical therapist, or in extreme cases, surgery.
Contact Bill Bartleman, a Paducah Sun staff writer, at 270-575-8651.
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