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It's Time to Put Back Pain Be... Health Article

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The majority of adults suffer episodes of back pain sometime in their lives, says the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). And most of that back pain is in the lower back. That's because the low back bears most of the weight and is the most common site of poor posture.

Back pain strikes as many men as women, but women are more likely to say it interferes with daily life. It's a top cause of disability for Americans younger than 45.

The causes of back pain are complex and often difficult to diagnose. They can include injured muscles or bones, strained ligaments, pinched nerves, and worn or herniated discs (also called ruptured or bulging discs). Arthritis and osteoarthritis are common causes of pain. Even stress and bad posture can play a part. Osteoporosis and scoliosis can cause pain. Bone infections and cancer also may lead to pain, but these conditions are rare.

Easing the problem

Fortunately, the NIAMS says, few cases of back pain require surgery or even a lot of treatment. The problem often goes away on its own after a few days of light activity.

About 90 percent of patients recover fully within three months. Treatment usually involves pain medications; medications or warm and cool compresses for reducing inflammation; and a prescribed exercise routine to restore proper function, strengthen the back and prevent another injury.

Try to avoid the big four risks: hard impacts, repetitive bending, repetitive twisting, and heavy lifting. If you work at a desk, learn about proper ways of sitting and positioning your chair and desk. Try to get up and walk around or stretch every half-hour.

Although some people use wide elastic belts to "pull in" lumbar and abdominal muscles to prevent low back pain, this remains controversial. A study conducted by the National Institute for Occupational Safety and Health found no evidence that these belts prevented injury.

Try these suggestions from the North American Spine Society to help keep your back in shape:

Lift properly

Do the work with your legs, not your back. Bend at the knees, not the waist, and lift straight up with the weight as close to your body as possible.

Stay in shape

Exercise keeps the muscles supporting your back strong and flexible.

Control your weight

Attain or maintain your BMI (body mass index) between 18.5 and 25. Obesity is a major factor in developing low back pain.

Sleep on it

Choose a back-healthy sleep position. Put a couple of pillows under your knees or lie on your side with a pillow between your knees.

Maintain good posture

When sitting, choose a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Keep your knees slightly higher than your hips. To help your posture when walking, wear comfortable, low-heeled shoes.