Back Pain
What causes back pain?
About 80 percent of adults experience low back pain at some point in their lifetimes. Pain in the back can be a result of conditions affecting the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, and the skin covering the lumbar area.
Certain causes of lower back pain have a tendency to occur more often in younger individuals versus older adults:
Poor posture and poor bending and lifting techniques are the most common causes of back pain, especially low back pain.
Most cases of low back pain do not require urgent care, but you should SEE A DOCTOR IMMEDIATELY if you experience low back pain as a result of severe trauma, or if low back pain is accompanied by any of the following:
What are the risk factors for developing low back pain?
Beyond underlying diseases, certain other risk factors may elevate one’s risk for low back pain, including:
How to prevent back pain
As mentioned, poor posture and poor bending and lifting techniques are the most common causes of back pain. Maintaining good standing and sitting posture along with careful bending and lifting can help prevent back pain.
Good standing posture: keep shoulders back and chin tucked, pull in abdomen, knees relaxed and slightly bent, feet hip distance apart, balance weight evenly on both legs.
Good sitting posture: keep shoulders back and chin tucked, sit tall, buttocks should be touching the back of the chair, distribute weight evenly on both hips, knees level with hips, feet flat on floor or stool, don't cross your legs.
A small rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
About 80 percent of adults experience low back pain at some point in their lifetimes. Pain in the back can be a result of conditions affecting the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, and the skin covering the lumbar area.
Certain causes of lower back pain have a tendency to occur more often in younger individuals versus older adults:
- Younger adults are more likely to experience back pain from the disc space itself (e.g. disc herniation) or from a muscle strain or other soft tissue strain.
- Older adults (over 60 years old) are more likely to suffer from pain related to joint degeneration (e.g. osteoarthritis or spinal stenosis) or from a compression fracture.
Poor posture and poor bending and lifting techniques are the most common causes of back pain, especially low back pain.
Most cases of low back pain do not require urgent care, but you should SEE A DOCTOR IMMEDIATELY if you experience low back pain as a result of severe trauma, or if low back pain is accompanied by any of the following:
- Fever and chills
- Unexplained recent weight loss, or recent weight loss due to trauma
- Significant leg weakness
- Sudden bowel and/or bladder incontinence - either difficulty passing urine or having a bowel movement, or loss of control of urination or bowel movement
- Severe, continuous abdominal pain
What are the risk factors for developing low back pain?
Beyond underlying diseases, certain other risk factors may elevate one’s risk for low back pain, including:
- Age: Back pain becomes more common with advancing age.
- Fitness level: Back pain is more common among people who are not physically fit.
- Pregnancy is commonly accompanied by low back pain, which results from pelvic changes and alterations in weight loading. Back symptoms almost always resolve postpartum.
- Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.
- Genetics: Some causes of back pain, such as ankylosing spondylitis, have a genetic component.
- Occupational risk factors: Having a job that requires heavy lifting, pushing, or pulling, particularly when it involves twisting or vibrating the spine, can lead to injury and back pain. A desk job may also lead to pain, especially if you have poor posture or sit all day in a chair with inadequate back support.
How to prevent back pain
As mentioned, poor posture and poor bending and lifting techniques are the most common causes of back pain. Maintaining good standing and sitting posture along with careful bending and lifting can help prevent back pain.
Good standing posture: keep shoulders back and chin tucked, pull in abdomen, knees relaxed and slightly bent, feet hip distance apart, balance weight evenly on both legs.
Good sitting posture: keep shoulders back and chin tucked, sit tall, buttocks should be touching the back of the chair, distribute weight evenly on both hips, knees level with hips, feet flat on floor or stool, don't cross your legs.
A small rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
Good lifting mechanics:
Treatment
Treatment of back pain can vary depending on the cause of pain and whether it is an acute or chronic injury, however most people will improve with the following:
- Plan your lift and test the load
- Ask for help if too heavy or awkward
- Get a firm footing
- Bend your knees. DO NOT BEND FORWARD AT THE WAIST WITH YOUR KNEES STRAIGHT!
- Tighten your stomach muscles just before lifting and while lifting
- Lift with your legs, not your back
- Keep the load as close to you as possible
- Keep your back upright the whole time!
Treatment
Treatment of back pain can vary depending on the cause of pain and whether it is an acute or chronic injury, however most people will improve with the following:
- Rest and listen to your body. If something causes increased pain, don't do it!
- Sleep with a pillow or two between your legs to keep them hip distance apart
- Ask your family doctor or pharmacist if anti-inflammatory and/or pain medications are safe to take
- Try to maintain good posture as shown above
- Follow the above instructions for lifting and bending
- Try ice or heat on the painful area, whichever you find more effective. Make sure not to leave it on longer than 15 minutes to avoid burning or freezing your skin