Take care of your back, you only have one

If you suffer from back pain, you are far from being alone. Nearly everyone will experience some form of back pain at some point in his or her life. It is the second most common cause of missed days of work in the United States. (The common cold causes more missed days of work). Most back problems arise from injuries to the muscles or ligaments. Others include injuries to the discs between the vertebrae or to the bones themselves. If you do not know the cause of your back pain, you should have it evaluated by a doctor.

The back is a complex structure made up of 33 vertebrae, over 30 muscles, numerous ligaments, multiple joints, and inter-vertebral discs. Thus, there are many structures that can cause discomfort if injured or affected. The spine is supported by large muscles called the paraspinal muscles, which also help support the weight of the upper body. These muscles, ligaments, and bones all work together to provide the control and strength that one’s body needs for nearly all movements and activities. For this reason, the lumbar spine is prone to injury, and when an injury has been sustained, we are prevented from performing many of our daily activities, including simple ones.

Back injuries and back pain can often be prevented and treated by performing daily stretching and strengthening exercises. This will help loosen up and strengthen the muscles of the back, thereby making them less susceptible to injuries. It is highly recommended that a routine of stretches and strengthening exercises be performed in the morning when one wakes up so that one’s body will be in much better shape to handle one’s “stressful” day. It is also recommended to perform a regular routine of stretches and strengthening exercises again at night before going to bed. This way, one can “undo the damage” caused by the stresses of life. Most people can benefit from a regular stretching regimen during the day, as well. Please note, however, that before beginning any new exercise routine, one should discuss their plans with their primary care physician. Once one is medically cleared by their MD, one should consider being seen by a Licensed Physical Therapist, who is trained in the proper techniques and methods required to treat back pain, prevent further injury, and help customize and individualize one’s exercise routine.

When performing a stretching program, one should continue through the exercise until a gentle stretch is felt. One should not experience any pain or discomfort. If this is the case, you are probably stretching too far for your current level and muscle tears and injuries can occur. Avoid any bouncing motions and always keep your movement slow and smooth. When performing a strengthening program, one should try to be able to complete 2-3 sets of 8-10 repetitions of the same motion. Here, too, one should not experience any pain or significant discomfort. After completing any exercise routine, make sure to drink plenty of water to re-hydrate.

Two other important ways to avoid back injuries include being educated in proper lifting techniques and work ergonomics. Never lift objects with the muscles of your back! Always keep your back straight when lifting anything and use the strong muscles of your legs to do the work. Avoid all twisting motions of the back and use your feet to turn instead. Avoid bending to the extreme and prevent any twisting or jarring motions of your back. If an object is heavy, try getting some help from someone else. If your job requires you to sit at a desk for long hours each day, make sure to take plenty of breaks. Try to take a few minutes to stretch at your desk. Use proper adaptive devices such as a lumbar support role (or a rolled up towel) to maintain a healthy posture. You might feel more comfort by elevating one or both of your feet on a small step stool under your desk, in order to help keep you spine in a flattened/neutral position. You might, also, want to make sure that everything is properly placed at your work station in order to help keep your body aligned and avoid poor posture.

Applying moist heat packs and cold packs interchangeably to the painful area will tend to help alleviate the muscle spasms, joint/tissue inflammation and pain, as well. If seeing a Physical Therapist, one’s treatment plan might include using a TENS unit or some form of electrical stimulation to help numb the pain by generating nerve impulses that block the incoming pain signals from the peripheral nerves. The therapist may decide to use a low frequency ultrasound, which is, also, noninvasive and is used to warm the body’s internal tissues at the level of the cells, thereby allowing muscles to relax (since heat makes everything expand), while increasing circulation to the injured area to help speed up the healing process. Various massage techniques can be used, as well, to help relax the muscle spasms, decrease the sensitivity/tenderness/pain and increase circulation to help with the healing of the muscles/tissues.

In summary, back pain is something that is very common and can usually be treated conservatively. Physical therapists are trained in the proper techniques and methods to treat back pain, even proactively. They can help educate you in the appropriate exercise routine to keep your back muscles strong and flexible. They can teach you various back safety techniques and how to use proper body mechanics for performing your daily activities without irritating your back. They can, also, help you correct your posture and perform various modalities to relieve your back pain.

YOU ONLY HAVE ONE BACK. SO, TREAT IT RIGHT!

Daniel Aryeh has been a licensed PT for 17 years. He founded Achieve Physical Therapy & Rehabilitation of Long Island seven years ago in Hewlett in order to better the lives of his neighbors in the Five Towns and Far Rockaway. Daniel Aryeh, PT LLC, located in Forest Hills, has been serving the Queens area for nearly four years and here, too, the approach taken is one of treating all patients as family and friends. The intent of each therapist at both locations is to develop, maintain and restore maximum movement and function to patients, who are suffering from any and all physical ailments. We truly strive to give our patients a life changing experience so that you can start enjoying your life again with minimal to no pain or limitations.