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The BasicsOverviewOne of the best ways to prevent back pain is to keep your back muscles strong. Follow these steps to help protect your back and prevent back pain:
Learn more about back pain. There are different types of back pain.Back pain can be acute (short-term) or chronic (long-term). It can feel like a sudden, sharp pain or a dull, constant ache. Acute back pain lasts from a few days to a few weeks. It’s often caused by an accident, fall, or lifting something that’s too heavy. Acute back pain usually gets better on its own, without any treatment. But there may be times when you need to get medical care. Find out when to call a doctor or nurse about back pain. Chronic back pain lasts for more than 3 months. It’s much less common than acute back pain. Most chronic back pain can be treated without surgery. Find out about ways to treat back pain. Am I at Risk?Who gets back pain?Most people have back pain at some point in their lives. It’s one of the most common medical problems. You’re more likely to experience back pain as you get older. Many people hurt their backs when they lift, push, or pull something that's too heavy. You may also be at risk for back pain if you:
Take ActionGet ActiveTake care of yourself to avoid back pain. Preventing back pain is easier than treating it. Strengthen your back.Physical activity can make your back stronger and lower your risk of back pain:
If you have an injury, health condition, or disability, ask your doctor or nurse which types of activity are best for you. Get tips on staying active with a disability. Prevent InjuriesFocus on good posture.Good posture can help prevent back pain.
Lift correctly.Lift things from your legs, not your back. Keep your back straight and bend at your knees or hips. Get help if the load is too heavy for you to lift alone. Get more tips on safe lifting. Prevent back injuries at work.Staying safe at work can help you prevent injuries. Learn more about preventing back pain and injuries at work. Healthy HabitsContent last updated July 20, 2022 Reviewer InformationThis information on back pain prevention was adapted from materials from the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Reviewed by: August 2021 Original Editor - Peter Copeland, George Smith, Bryn Roberts as part of the
Nottingham University Spinal Rehabilitation Project Introduction[edit | edit source]Low back pain (LBP) is an umbrella of conditions with 80% of adults estimated to experience LBP at some point during their life [1]. Low back pain refers to pain between the bottom of the ribs and the buttock crease.
This article focuses on non specific chronic low back pain (NSCLBP) and its relations with fitness. Fitness [edit | edit source]Plank exercise, core activation Physical fitness is a set of attributes that people have or achieve. Being physically fit has been defined as the ability to carry out daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies[5] Being physically fit depends on how well a person fulfils each of the components of being healthy.When it comes to fitness, these components are[6]:
The following sections will look at each of these components individually, relating it to LBP. Cardiorespiratory Endurance[edit | edit source]Cardiorespiratory endurance indicates how well the body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Aerobic activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period of time. eg swimming, brisk walking, jogging, cycling[6] LPB relevance
Muscular Endurance [edit | edit source]Fitness also includes muscular endurance, which is the ability of a muscle to continue exerting force without tiring.[6]
Strength and Low Back Pain[edit | edit source]The core is the group of trunk and hip muscles that surround the spine, abdominal viscera and hip. Core muscles are essential for proper load balance within the spine, pelvis, and kinetic chain. Core strengthening has a strong theoretical basis in treatment and prevention of LBP, as well as other musculoskeletal afflictions. A reduction in core strength can lead to lumbar instability.[3] Muscle strengthening exercises form part of the NICE treatment guidelines for Early management of persistent non-specific low back pain. The importance of the core relate to its function ie sparing the spine from excessive load and transfer force from the lower body to the upper body and vice versa.
Measures of Back Strength: For information here look at Physiotherapy Assessment section of Core Stability Few of us will have access to a isokenetic machine to measure trunk strength, as shown in video below. [17] Body Composition [edit | edit source]Obesity can lead to altered body positions eg exaggerated lumbar lordosis The body is composed of water, protein, minerals, and fat. A person can potentially maintain the same weight but radically change the ratio of each of the components that make up their body. A two-component model of body composition divides the body into a fat component and fat-free component. Body fat (storage fat) in excess can increase susceptibility to chronic illness, health complications, and LBP. Numerous studies have been conducted highlighting the relationship between increased fat content and the likelihood/prevalence of lower back pain.
Flexibility[edit | edit source]Flexibility refers to the range of movement across a joint. Flexibility is important because it improves the ability of the kinetic chain to work smoothly and can help prevent injuries. It is specific to each joint and depends on a number of variables, including the tightness of ligaments and tendons. Relevance to CLBP
Conclusions[edit | edit source]A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain concluded thus: A general exercise programme that combines muscular strength, flexibility and aerobic fitness is beneficial for rehabilitation of non-specific chronic low back pain. Increasing core muscular strength can assist in supporting the lumbar spine. Improving the flexibility of the muscle-tendons and ligaments in the back increases the range of motion and assists with the patient’s functional movement. Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.[3] And remember the important message is that embarking on any regular exercise will be of benefit to an overall person’s health including reducing back pain. With exercise they will look and feel better.[6] References[edit | edit source]
Which of the following activities are associated with low back pain?Some of the most common activities that could cause lower back pain include:. Working a Desk Job. While work may seem like a calm activity if you have a desk job, it can also be a likely cause of back pain. ... . Lifting Heavy Objects. ... . Shopping. ... . Cleaning. ... . Gardening. ... . Eating a Poor Diet. ... . Smoking. ... . Living an Inactive Lifestyle.. Which of the following are common underlying causes of low back pain?Low back pain caused by spinal degeneration and injury.. Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. ... . Bulging or ruptured disks. Disks act as cushions between the bones in the spine. ... . Arthritis. ... . Osteoporosis.. Which of the following activities are generally good for someone with back pain?Aerobic activities, such as walking, elliptical training, or riding a bike, increase blood flow to the muscles and spine, which promotes healing. Individuals with back pain should avoid high-impact aerobic activities, such as running, and activities that require twisting of the spine, such as playing tennis.
Which of the following types of exercises are best for low back health?There are many types of exercise recommended for back pain, including:. Biking.. Daily activities such as housecleaning and gardening.. Low-impact aerobics.. Resistance exercises.. Stationary cycling.. Stretching exercises.. Swimming.. Tai chi.. |