Back Pain: An Ounce of Prevention

“Ouch, my back!”

A health article from Masako Winchester, Bronson Spine and Brain Nurse Navigator

Admit it, we’ve all said that at some point. With 40 muscles, 33 bones, and 24 movable joints, our backs are bound to give us some grief. Eight out of 10 adults have had back pain at one time in their lives. Back pain is the 2nd most common reason we go see our doctors and causes $80 billion in lost work and productivity.

So, the pain is bad enough that you finally go see your doctor, hoping for a quick answer or maybe even surgery to “fix” the problem. Your doctor does an exam, and not seeing any red flags, recommends physical therapy (PT). You may feel disappointed because “I want to feel better NOW!” The fact is only 10 percent of patients who go to see a spine surgeon end up needing surgery. Why is that?

That’s because an ounce of prevention is worth more than a pound of cure.

Let’s start from the beginning. Our spine and back muscles hold our heads up, protect our internal organs, help us balance and walk, move our shoulders, lift things, help us breathe and so much more. You’d think with such an important job, we would treat our backs with the respect they deserve.

Yet, we abuse our backs daily. Improper lifting, obesity, nicotine use, sedentary lifestyles and poor posture [as you sit up straighter in your chair] can all cause back pain. On top of that, there are reasons beyond our control like scoliosis, traumatic injuries, chronic diseases, or the natural wear-and-tear process that happens as we age that can contribute to back pain.

If surgery is not on the horizon, what do we do about our back pain? The worst option is to do nothing. A better option is to talk to your primary care doctor about your back pain and get either a referral to a spine specialist or a prescription for Physical Therapy. Physical therapists are graduate-trained professionals who are experts in bodies in motion. They can help identify problems and restore function by showing you how to help your body move safely.

Our bodies were made to move. Movement helps condition the muscles, making them stronger and better able to withstand the forces we exert. I’m not talking about hours of running or aerobics a day. Thirty minutes of walking a day, several times a week is all we need.

Get up out of your chair and walk a lap around the office. Go for a walk after dinner (also helps with digestion and may even help you lose weight). Park a little farther from the store. Get those steps in! For those who have difficulty walking, try swimming, yoga or gentle stretching. And to quote my childhood piano teacher, “Don’t slouch!” … more on that in a bit.

For some, starting a simple exercise routine is a daunting task. That doesn’t mean it’s impossible. Olympic athletes don’t get that way overnight. Start with small goals and build on your successes. Plus, exercise can help with weight loss. Excessive weight causes strain to not only the muscles and bones of our backs but also our hips and knees. If you need to lose weight, talk with your doctor about things you can do. That may look like cutting back on sugary drinks and snacks, scaling down portion sizes and incorporating more movement in your life.

The way we move, lift, sit and stand also can contribute to back pain. Slouching and poor posture while standing can weaken your back muscles, making them more prone to injury. Lifting improperly can also cause muscle strains. There’s a reason they say, “lift with your legs, not your back.” Your back is a complex machine, and you can’t fight the laws of physics when it comes to lifting. Squat down to lift heavy items, keep items close to your body and use the buddy system if you need to.

All of these little actions can add up to big wins for your back muscles and your overall physical comfort and peace of mind.

Spine Care at Bronson

Bronson has many spine experts from neurosurgeons and orthopedic surgeons to physical medicine & rehabilitation therapists who assess and treat back and neck pain. We provide care in Battle Creek and Kalamazoo for a wide variety of spine conditions and work together to ensure a coordinated approach to care for each patient. Our goal is to alleviate your pain and get you back to your normal routine as quickly as possible. Call (269) 341-7500 to schedule an appointment at the Bronson Neuroscience Center. To learn more, visit our Spine Care services page.