Statistics suggest that back pain is common problem for society. At some point in their lives most people experience back pain and low back pain at a scale of varying intensity. Some of the main reasons behind such a surge in back pain amongst society is adopting a sedentary modern lifestyle and an increase in the number of overweight people. Anadolu Medical Center Physiotherapy and Rehabilitation Specialist Prof. Dr. Semih Aki offered some practical suggestions to prevent back pain.
How frequently do you come across back and lumbar pain?
At some point in their lives most people experience back pain. Actually it wouldn’t be wrong to say that humans have been experiencing back pain since the day they started standing on two feet. 80 percent of people experience back or lumbar pain at some point in their lives. And 5-10 percent of those people develop chronic back and lumbar pain. Back and lumbar pain is the primary reason limiting physical functions, even ending in injury amongst workforce under 45 years of age.
What causes back and lumbar pain?
Back and neck pain (85-90 percent) is primarily caused by incorrect use and poor posture. Pain is caused by tissue tension including muscles, tendons and joints. Other causes include congenital deformities, trauma and related fractures, upper and lower spinal disc diseases, back and lumbar calcification, dislocated discs, rheumatic illnesses, poor skeletal conditions like osteoporosis, soft tissue rheumatism, tumours and infections. Back and lumbar pain may also be triggered by pain originating from regions like digestive reproductive and excretory systems as well as psychological pain.
Does our modern day lifestyle have a role in the appearance of back and lumbar pain?
The main reason behind a significant surge in back pain we’ve been experiencing is our sedentary modern lifestyle and a coinciding rise in the number of overweight people. Sure, back pain does have a large number of causes but one of the biggest public misconceptions is that lumbar herniation is the root of back pain. However hernia is responsible for only a small number of back pain sufferings. Lumbar hernia at young ages may suddenly appear following a fall, lifting heavy objects or athletic injuries. However it is never a solitary symptom in people past their middle ages.
Who are more prone to low back and lumbar pain?
Putting it simply, tendency to developing low back and lumbar pain can be categorised into three: occupational reasons, personal reasons and psychological reasons. Occupational reasons involve working at the some position for long times, working when leaning forward, turning torso as hips and feet are stationary, lifting and carrying heavy objects, working at jobs with repetitive activities and being exposed to excessive vibration. Personal reasons range from adopting a sedentary lifestyle, weakness of back-lumbar and neck muscles, obesity and smoking. Psychological reasons on the other hand involve dissatisfaction with job, monotonous work life as well as domestic and occupational problems.
How is low back and lumbar pain diagnosed?
Patients seeking medical attention with complaints of back or lumbar pain will first have to undergo a physical examination. Then, depending on patients condition we will request spinal x-rays, computed tomography, MR imaging, electromyography and cyntigraphy scintigraphy as well as blood tests.
Is it possible to prevent back and lumbar pain before conditions worsen? What should people pay attention to?
Before anything, I have to say that around 75% of people may prevent back and lumbar pain by adopting training programmes. Preventing back and lumbar pain is so much easier than treatment. Foremost, this requires the person to pay attention to posture in daily life, whether walking or sitting down. It’s imperative that people make sure to stand straight. People also have to lift and move heavy objects in the right way. Leaning, turning and all other movements must be correct. Another important aspect involves our beds, a place we spend an important part of our daily cycle. Choosing the correct type of bed and paying attention to the way we get in and out of bed always has an effect on preventing back and lumbar pain. Naturally, another important factor is person’s involvement in regular exercise.
What would you recommend people working at office jobs in front of the computer screen all day?
It is very important to maintain an upright posture in front of the computer whether in a chair or seat. People have to make a habit of sitting upright. Correct posture requires knee joints to be at a higher level than hip joints whilst soles of feet touch the ground entirely. It is a good idea to change position frequently whilst sitting.
Make sure to have one foot a step further than the other as you get up. Use your leg and arm muscles to help you get up whilst maintaining an upright spinal posture.
The relation between desk, computer screen and chair must be in lieu with ideal distances.
Make sure to change sitting position every 30 to 40 minutes.
What should people pay attention to whilst at home?
Housewives should prevent strain on the lumbar area whilst trying to reach high clothes lines. The line must be adjusted to the female’s height.
Distribute weights equally between two hands whilst trying to lift heavy objects. Do not lift heavy objects higher than the waist level and keep the object close to your body.
Try and estimate the weight of the object before attempting to lift it. Before doing lifting try to check the object and get an idea as to how heavy it actually is. Kneel down all the way as you attempt to lift an object. Leaning down from the waist to carry objects is wrong and risky. The weight should be lifted with the legs, not the lumbar area. Do not lean forward to lift an object; get as close to the object as possible.
Prefer European style toilets, as opposed to Turkish style ones during times of back pain. Get support from your hands and arms as you sit down and get up.
What should people watch out for as they sleep?
Turn sideways as you attempt to get out of bed. Then use your hands to get support from the sides. Curl your legs; get into a sitting position and then stand up. Reverse this procedure as you get into bed before you lay out straight. Try and avoid sleeping completely facing down or up. The best sleeping position is to curl your legs from hips and knees and take the foetal position. It is better to put a small soft pillow between your legs at the knees. Brief 10-15 minute rests practiced correctly during periods of pain will offer some relief.
What should people take into account as they are in motion?
Whether indoors or outdoors use a 15-20 minute riser under one foot if you have to wait in a standing position for lengths of time. Change to the other foot after a while. Refrain from bending down right ways or left ways to pick up an object whilst in a standing position. Use your feet if you have to turn around to the right angle.
Kneel down or lift your foot to a higher position should you need to tie your shoelaces or a similar movement.
Adjust your car seat so as your knees and hip remains slightly higher.
What are the best exercises for low back and lumbar pain?
The best activity to prevent and heal low back and lumbar pain is to swim backstroke. Swimming is probably the best form of exercise for strengthening lumbar, back muscles and effective mobility of the spine. Swimming 3-4 times a week for 20-30 minute periods is the ideal. Taking 15 minute walks is the next best thing if swimming is impossible. Walking distance should be increased gradually each day. Meanwhile even healthy individuals should be involved in muscle strengthening exercises. Don’t forget that abdominal, back and hip muscles act as a built-in corset for the body.
What should people suffering from back and lumbar pain pay attention to?
Absolutely refrain from sudden and exerting movements. Do not get involved in straining movements immediately. Make sure to do some warm-up movements beforehand. Gradually increase the number and duration of exercise.
When should people suffering from back and lumbar pain seek medical attention?
Medical attention should be sought immediately should frequent back and lumbar pain gradually bring with it a progressive sense of weakness in legs and feet and if the person begins urinary and stool incontinence. Such people should see competent physiotherapy and rehabilitation specialist.
What does back and lumbar pain treatment involve?
In many cases suddenly appearing back pain can be treated completely with a combination of rest, medication and physiotherapy. However, some people develop chronic pain that is more severe and longer lasting. The treatment methods mentioned above will not have any effect on such patients. Chronic back and lumbar pain might require the use of corsets, injections and psychotherapy.
What place does surgical treatment have in treating back and lumbar pain?
Although relatively rare back and lumbar pain can be treated by employing surgical methods. Surgery is only applicable to 2 to 5% of patients.
