My Aching Back

Lower Back Pain 

One of the most common complaints in the workplace today is lower back pain.  In fact, about 60 to 80% of the United States will experience back pain in their lifetime and almost one quarter of workplace injuries and illnesses are due to back problems.  The number of cases is astounding in the United States and this directly affects performance, quality of life, and raises health care costs.     

What is connection between workplace and back pain?  Well sitting for long periods of time at a desk, compresses the spinal disks, and puts stress on the spine.  This static lifestyle combined with improper posture is the recipe for lower back pain.  The goal for maintaining a healthy back is prevention.    

The human body is designed to move and to be active, not to stay seated from 9 to 5 every workday.  Being active and exercising is one of the key components to reducing stress, preventing tightness, and keeping joints hydrated.  Resistance training is important to promote bone health, improve strength, and prevent injuries.  Strengthening abdominal muscles and other supportive muscles will provide stability for the spine, which will support proper posture.  Also, it is important to increase flexibility in extremities that affect the back.  Research has shown that tight hip-flexors and hamstrings are common around those with lower back pain.   

In addition, there are various ways to prevent back pain in the office; it would include getting up from your desk, stretching, and moving.  After sitting for a long time, get up from your chair and force yourself to stretch and walk around.  This periodic stretching strategy will also alleviate stress, relieve tightness in the lower back, and promote proper alignment.  Supplement these activities into your workday with a lunch high in calcium and vitamin D.  These dietary nutrients promote bone health and can be found in food sources such as milk and yogurt.      

According to Michael Bracko at the 10^th annual ACSM conference, stress in the workplace and at home appears to be a cause for these back complications.  Other factors that contribute to lower back pain include: a single accident or event, high body mass index (BMI), poor muscular endurance, and lack of physical activity.   Therefore, in order to prevent back problems it involves a holistic approach by managing stress and these other risk factors.

Another factor that contributes to back pain would be improper lifting.  Commonly, people bend at the waist in order to pick up an object because it tends to be easier.  This improper technique may cause micro-tears in the spinal disks.  Interestingly, these small tears do not cause pain and are usually left untreated because individuals are unaware of the injury.  Overtime, this damage builds up and results in bulging and ruptured disks.  The proper lifting technique involves bending at the knees in order to use the strength of your legs to lift an object. 

Overall, the number of back pain cases is rising in the United States.  Take control of your health and prevent back pain by addressing risk factors and adding exercise into your lifestyle.  

References
http://www.valleyparent.com/organizedchaos/?p=306
http://doubleyourgains.com/deadlift-lower-back-pain-how-to-start-the-deadlift-with-your-legs-and-hips-not-your-lower-back
http://www.richmondchiro.net/health-conditions/lower-back-pain/