Monday was World Spine Day. Almost everyone can relate to back problems because most of us will have some sort of back pain at some point in our lives. Luckily for most people it's minor and passes but for a significant number of people back problems can be persistent, nagging conditions that significantly interfere with their lives.
First and foremost you have to realize that most back problems are really the result of minor injuries that have accumulated over time. Yes, there's sometimes a specific event that seems to have triggered it but the reality is that that event is the proverbial "straw that broke the camel's back". Over time small injuries have built up and then one final event pushes the person over the edge. This is important because after we deal with the immediate episode, to keep the problem from recurring and becoming even worse, we need to take care of those issues.
What are some of those issues? Focus on your posture. Walk with your chest back; your hips out; head erect. Sit with your back straight, feet on the floor (using a foot rest if necessary). Make certain the your computer screen is at the right height so that you don't lean forward or strain looking at it. Don't hold your phone in the crook of your neck. Follow the 20-20-20 rule: every 20 minutes on the computer or doing similar work, stop, focus on something at least 20 feet away for at least 20 seconds. Regularly get up and move.
Other back care hints: lift carefully; hold weights close to the body and turn the entire body, do not twist.
Similarly, don't twist as you reach for something, turn the whole body to face it. And, as winter approaches, consider hiring a local kid to shovel or else be careful doing it yourself. Bend your knees, take small loads, give yourself time to do the task and don't twist as you throw the snow.
I am a strong believer in regular exercise to strengthen your core muscles to support your back. Losing weight and avoiding a "beer belly" will also help your back.
For minor aches and pains, acetaminophen (Tylenol and other brand names) or anti-inflammatory medication like ibuprofen (Motrin, Advil, etc.) or naproxen (Aleve, Naprosyn, etc.), may be enough.
Warning signs that back problems need to be assessed by a health care professional include:
-inability to get around;
-weakness, "pins and needles" or a change in feeling in a leg or an arm;
-any difficulty or change in your ability to go to the bathroom; and,
-severe pain that refuses to respond to reasonable care.
The key is to treat your back well every day if you want to avoid getting into trouble.