Oh, my aching back!
Many of us have experienced back pain. It is believed that this is the second most common form of pain. In case you were wondering, headaches are the first. This issue came to my attention when I participated in a rare activity in Victoria, shovelling snow. This might also be an issue as people are self-isolating and working in their gardens. In the past, it was mostly older people who experienced back pain, but now more children are reporting back problems. This is thought to be caused by poor posture, sports injuries and carrying heavy backpacks. No matter who you are, back pain can be treated and (even better) avoided.
THREE THINGS THAT CAN CAUSE INJURY
Your back is a very complex structure. There are many muscles, tendons and ligaments that help your back straighten and twist. There are three things that usually cause muscle injuries. First is too much force for the muscle to handle, such as lifting too much. The best example of this is bending at the hips and lifting a box that is too heavy. The second is frequency, doing the same movement over and over. This type of injury is often experienced when people try to shovel too much snow. Shoveling involves repeated twisting of the lower back. The third is posture, holding the muscles in inappropriate positions for extended periods of time. Classic examples of this include sitting in a chair that has poor support for the lower back. Many of these stresses often combine to cause back pain.
STRENGTHEN YOUR BACK
Perhaps the best way to prevent back problems is to keep your back strong and flexible. If you have any back problems, speak with your doctor or physiotherapist before trying these exercises.
To strengthen your back, you must first strengthen your stomach muscles. These muscles help to support your back. The best exercise is called an abdominal crunch. Lie on your back, with your knees bent and your feet flat on the floor. Something soft under your back can make this exercise more comfortable. Place your hands behind your head, keep your chin up and look at the ceiling and curl your shoulder blades off the ground. This exercise only requires a small movement. Don’t pull up with your hands, don’t curl your chin to your chest and focus on using your stomach muscles only.
Another great back exercise requires you to be on your stomach with your arms stretched out in front of you. Gently lift your arms and chin off the floor and SLIGHTLY arch your back. Hold this for a few seconds and lower them to the ground. Now try it with your legs. The alternate way to perform this exercise is to simultaneously lift your left leg and right arm, hold, then lower them. Repeat this with the opposite limbs. Remember to do it gently and only arch your back slightly. The first few times you do this take it easy, don’t do too much. Remember, the second cause of back injuries too much repetition.
PAIN RELIEF
Prevention is fine, but how do you treat the symptoms of back pain? Pain relievers come in two general forms, topical (applied to the skin) or oral (taken by mouth). There are four main types of over the counter oral pain relievers in Canada; ASA, acetaminophen, ibuprofen and the now available naproxen. They work very similarly, but they all have their slight differences. The most popular pain relief option is acetaminophen
(Tylenol). It is known to help reduce the sensation of pain, but it does not reduce inflammation. The other over the counter pain relievers (ASA, ibuprofen and naproxen) have the benefit of reducing inflammation as well as all pain.
You can also find muscle pain specific products which contain a muscle relaxant called methocarbamol. This muscle relaxant can be very effective, but can make you drowsy. Ask your Heart Pharmacist about which pain relief option would be best for you.
WARNING SIGNS
Are there any warning signs associated with a sore back? There are several things to watch for. The pain should last no longer than two weeks. It should not be accompanied by a high fever. You should not experience numbness or pain in your lower limbs. Also, you should not have difficult or painful urination. Any of these symptoms should be brought to the attention of your Doctor quickly.
For more information about back pain and treatments, look at the BC Health Guide. You might have a paper copy in your home, or read it online healthlinkbc.ca. I have found that this is the best source of free medical information.
Don’t forget to make sure that you have a good, firm mattress. The back needs support while you sleep. This also applies to your chairs, make sure that they support your lower back, and don’t slouch when you sit. Be good to your back and it will always ‘back you up’.