How to stave off low back pain
rom a dull, constant ache to sharp shooting sensations, back can make you miserable. It can make it hard to move, leading it to be one of the most common reasons for missed work.
It’s also the second-leading cause of disability in the United States and one of the top five reasons for doctor visits, according to Harvard Medical School.
Anyone can have back pain — although it gets more common as you age — but certain people are more at risk, especially those who are not physically fit, smokers or people who suffer from certain diseases like arthritis or cancer.
For some it’s hereditary or a result of a job that requires lifting, pushing or twisting your spine.
Approximately one quarter of U.S. adults reported having low back pain lasting at least one day in the past three months, according to the American College of Physicians.
It’s also expensive. The cost of treating people with acute lower back pain costs about $240 billion annually, according to a study published in the Journal of the American Osteopathic Association.
Soft tissue injuries and strains of muscles, ligaments or tendons are the most common culprits of back pain, said Dr. Mark Knaub, chief of adult orthopedic spine service at Penn State Health Milton S. Hershey Medical Center.
They can be caused by activities involving lifting, twisting or bending or by a fall.
The American College of Physicians recently announced
Approximately one quarter of U.S. adults reported having low back pain lasting at least one day in the past three months, according to the American College of Physicians.
It’s also expensive. The cost of treating people with acute lower back pain costs about $240 billion annually, according to a study published in the Journal of the American Osteopathic Association.
New treatments
Soft tissue injuries and strains of muscles, ligaments or tendons are the most common culprits of back pain, said Dr. Mark Knaub, chief of adult orthopedic spine service at Penn State Health Milton S. Hershey Medical Center.
They can be caused by activities involving lifting, twisting or bending or by a fall.
The American College of Physicians recently announced new guidelines for treating low back pain that advise non-drug therapies such as superficial heat, massage, acupuncture or spinal manipulation over drug therapy if possible.
Anti-inflammatory drugs and muscle relaxants can ease the immediate pain, while physical therapy helps keep a single episode from turning into a more chronic problem.
“Physical therapy can give you techniques to lessen your symptoms in the short term and get you back to being active and mobile,” Knaub said. “In the intermediateto long-term, it can strengthen the core muscles that support the spine, and that could decrease the likelihood of having another episode in the future.”
Even without any active treatment, Knaub said, most back pain will improve on its own within a few days to a week.
Prevent the pain
While it isn’t always possible to prevent back pain, there are things you can do to limit your risk of developing problems.
The most important could be engaging in regular physical activity a few times a week. Exercises that strengthen the core muscles can also help prevent acute injuries and strain.
Maintaining a healthy weight and avoiding tobacco products also decrease your risk.
“When people have chronic back problems, there is a large psychological component to it,” Knaub said. “Being depressed causes pain, and being in pain makes you depressed.”
Studies in Europe have shown that cognitive behavioral therapy can work as well as traditional medical treatments for that type of back pain, Knaub said.
“If you lack coping mechanisms and don’t handle the pain and stress well, that can feed into your anxiety,” Knaub said.