Oh My Aching Back!

It happens to everyone...that aching back. It could be from lifting too much, poor posture, overuse or a specific trauma...but it is not fun.


There are different kinds of back pain.

Back pain can feel like a dull, constant ache or a sudden, sharp pain. Back pain often gets better on its own.

What is the difference between acute and chronic back pain?
Acute back pain is pain that lasts from a few days to a few weeks. It’s often caused by an accident, a fall, or lifting something too heavy. Acute back pain usually gets better without any treatment.

Back pain that lasts for more than 3 months is called chronic back pain. It is much less common than acute back pain. Most chronic back pain can be treated without surgery.
Many people hurt their backs at work when they lift, push, or pull something that's too heavy. People may also be at risk for back pain if they:

• Have poor posture (don’t stand and sit up straight)
• Aren’t physically active
• Are overweight
• Fall or have an accident
• Have a health problem that causes back pain (like arthritis or cancer)
• Smoke

Take care of your back to avoid back pain. Preventing back pain is easier than treating it. Keeping the muscles strong is the best form of prevention.


There are things you can do to make your back stronger and lower your risk of back pain.

• Do strengthening exercises at least 2 or 3 times a week.
• Try yoga - It can help stretch and strengthen muscles and improve your posture.
•  Regular physical activity can help keep your back muscles strong. Aim for 2 hours and 30 minutes of moderate activity a week.

If you have a health condition, your doctor can help you choose the best activities for you.

Good posture can help prevent back pain.

• Try not to slouch when standing and sitting.
• Sit up straight with your back against the back of your chair and your feet flat on the floor. Keep your knees slightly higher than your hips.
• Stand tall with your head up and shoulders back.

 

Lift things with your legs, not your back. Keep your back straight and bend at the knees or at the hips. Get help if the load is too heavy for you to lift alone.


If you are overweight, try to lose a few pounds - this can help reduce the strain on your back.

Calcium and Vitamin D can help keep your bones strong and prevent osteoporosis. If you have osteoporosis, your bones are weak and more likely to fracture. Spine fractures from osteoporosis are a leading cause of back pain.