Back Pain Facts and 5 Things to Avoid

It’s estimated that 60-80% of people in the US experience back pain at one time in their life and up to 50% of workers will complain of having back pain during the last year.  Those statistics are staggering.  The causes of back pain are varied and individual.  It can be from lifting things improperly, or repeatedly.  It can also be from sitting in one position for extended periods of time.  Even sitting on a thick wallet in your back pocket frequently will cause back pain.

The following quote about the cost of back pain in medical care and lost wages, as well as other factors is from the 2011 article, Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education and Research (link below). Considering escalating healthcare costs and cost of living the actual cost is most likely even greater today.

‘Total incremental cost of health care due to pain ranged from $261 to $300 billion. The value of lost productivity is based on three estimates: days of work missed (ranging from $11.6 to $12.7 billion), hours of work lost (from $95.2 to $96.5 billion), and lower wages (from $190.6 to $226.3 billion). Thus, the total financial cost of pain to society, which combines the health care cost estimates and the three productivity estimates, ranges from $560 to $635 billion. All estimates are in 2010 dollars.’


When people experience back pain others often share what helps relieve their pain.  People will tell you to get a massage, rest, or use ice, or to not use ice and use heat.  There are over the counter and prescription medications to help relieve back pain.   Patches and soaks and ointments.  Most people who experience chronic or frequent back pain will find what works best for them.

There are countless things to do when experiencing back pain.  There are also things we should avoid to reduce our risk of developing back pain.  Here are my top five.

1. Avoid Dehydration-  Water is essential for all bodily functions and it’s safe to say that most people do not drink enough water.  The discs between your vertebrae need to stay well hydrated to function properly just like the rest of your body.  If you find it difficult to drink water try making fruit, herb, or vegetable infused water by adding sliced cucumber, oranges, grapes, lemons or mint and ice.  Make a commitment to yourself that you will work water into your day, after a while you may find that you actually crave water.
2. Avoid Smoking-  Smoking contributes to back pain by reducing circulation, making the back more vulnerable to injury and inhibiting healing when there is an injury.  Chronic coughing can also cause back pain.  Quitting smoking reduces your risk of developing cancer and heart disease and may prolong your life.  So not only will you live longer, you will have a better quality of life with less back pain.
3. Avoid Being Sedentary-  Find an activity that you enjoy and do it.  The worst thing you can do for yourself, even if you are in pain, is stop moving.  Being regularly active when you aren’t in pain helps improve muscle tone, joint health, circulation and strength so you can avoid injury.  But, when even when experiencing back pain most people can do some gentle walking even if only for short distances. If you have an acute injury make sure you check with your physician before starting strenuous activities.
4. Avoid Improper Body Mechanics-  I have found in my practice that more people complain of injuring their backs twisting and lifting something light, like a sock off the floor, than lifting something heavy.  I think in part because when there is a larger load most people do plan the lift, they make sure the path is clear and bend their legs.  But, when it’s something small we sometimes forget about using proper body mechanics.
5. Avoid Improper Stretching-  There was a time when people were instructed to stretch prior to activity, running or lifting weights.  Now most personal trainers will recommend a gentle warm up before strenuous activity and gentle stretching or a cool down post activity.  And, they never recommend ‘bouncing’ into the stretch.

While it may not be possible to eliminate back pain all together.  Avoiding things that may cause or exacerbate back pain is just as important as the things you do to relieve pain once you’re experiencing it.


Resources
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
https://www.ncbi.nlm.nih.gov/books/NBK92521/
http://www.thejoint.com/2016/08/10/like-a-spine-out-of-water-hydration-and-back-pain
http://info.illinoisbackpain.com/blog/bid/343648/How-Does-Water-Dehydration-Cause-Back-Pain
http://www.prevention.com/fitness/5-stretches-you-should-never-do/slide/5

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