All you've done is bend over to pick up a sock. Suddenly you lock up and searing pain in your lower back lets you know who is boss.
Lower back pain (of the lumbosacral spine) is the number 2 cause of missed work, behind the common cold. It costs ACC at least $300 million a year.
Four out of five New Zealanders will get lower back pain. It's hard to believe simple movements like reaching or getting out of bed can produce such pain. Simple muscle strains or spasms are usually the reason and tend to come right in a few weeks.
This acute (short term) back pain can occur suddenly and usually lasts less than three months, after which normal function returns. Chronic (long term) back pain tends to develop over time, lasts more than three months and can cause ongoing physical, mental and social disabilities.
Although it's one of the main reasons for doctor visits, back pain is often poorly managed. Any back pain should be correctly diagnosed and treated, with your GP as first port of call, to rule out possible damage to spinal structures or entrapment of nerves.
Treatment starts with understanding the cause. Back pain (short or long term) is a symptom, not a disease in itself. And severe pain doesn't always mean serious injury or damage. Stress, anxiety and depression can also amplify the pain.
Recovery is usually down to a combination of self-help and medical treatment. Find what works best and be guided by your GP.
Hot wheat bags or ice packs for 20 minutes can work for some people. Bed rest may give temporary relief but prolonged bed rest can be harmful. Staying active is now recommended by most medical experts and ACC, using pain relievers to control the pain, followed by a return to work as soon as possible.
Paracetamol or anti-inflammatory medicines can be prescribed by your GP, but long term use may not be necessary.
Physiotherapy and spinal manipulation such as chiropractic can provide short-term pain relief. Electrical stimulation and a wide range of complementary therapies are sometimes used as well. Surgery is recommended for some causes of back pain but the benefits and risks should be explained first.
Looking after your back means improving your posture, learning relaxation techniques (eg, using yoga), strengthening your abdominal muscles (eg, using Pilates) and losing some weight if necessary.
Low-impact exercise such as swimming, walking, gentle stretching or cycling produces the natural painkillers called endorphins and reduces stress.
| DIY: BACK RELIEF |
|
1 If your car seat has no lumbar support, place a small pillow or rolled towel behind you.
2 Have two ‘heel free’ days a week - high heels are bad for lower backs. |
3 Learn correct lifting techniques - straight back, head up, lift with your knees.
4 If you sit all day at work, take breaks to get up and stretch. |
(Published in the Sunday News, 24 January 2010)
More everybody MYHEALTH columns from Barbara Docherty
Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.
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