BACK PAIN AND PREVENTION TIPS

Back pain is quite common, and 80-90 per cent of a population will have significant back pain at some point in their life. The lifestyle choices we make, however, will, to a large extent, help determine the frequency and severity of the back pain.

Prevention of back pain can be done by keeping to simple back-friendly habits, making wise lifestyle choices, and exercising.

Everyday prevention tips

Standing:Keep one foot just in front of the other, and the knee bent slightly. Keep the back straight and the legs straight and even.

Sitting: Use a chair that firmly and completely supports the back.

Sleeping: Generally speaking, any position you find comfortable is fine. Lying on the side with the knees bent will help to reduce pressure on the back.

Lifting: Avoid as much as possible. If you must lift, keep object as close to your body as possible, bend your knees and use leg muscles to lift. Do not lift with your back. There is a difference between what you can lift and what you can safely lift.

Carrying: Carry the object close to your body.

Moving heavy objects: Pushing is better than pulling. If you must move a heavy item, then get help.

Lifestyle choices

- Stop smoking: Smokers are more prone to back pain than non-smokers because of the effect of nicotine on the intervertebral disc.

- Shed weight: Excess weight puts additional strain on the back. Keep to your ideal weight and body mass index as much as possible.

- Reasonable load: Objects such as laptop bags that are carried on the shoulder and back, ideally should not be more than 10 per cent of the body weight.

Exercise: Exercise helps to maintain the tone of the back muscles. Exercises such as brisk walking, jogging and cycling are beneficial, particularly if done at least twice a week. Swimming is also quite useful, as the muscles are exercised while the water carries the weight of the body.

However, exercises, sports and games that put a twisting force on the back should be done only with appropriate caution.

Treatment for back pain

Treatment for back pain depends on whether the pain is acute and sudden or chronic, and involves a whole spectrum of measures. It begins with simple measures that can be undertaken by the individual himself, such as rest for a day or two after an acute episode, and simple “over the counter” painkillers.

At the other end of the spectrum are more invasive measures and even surgery. At each point, avoiding situations that cause the pain, such as heavy lifting, if such are known, is very helpful.

If the pain does not subside within a week or two with the measures mentioned above, specialist help should be sought in the form of a consultation with an orthopaedic surgeon. This will typically involve a review of the history of the back pain, a physical examination, possibly blood tests, and radiological imaging such as X-rays, Computed Tomography scan, and even a Magnetic Resonance Imaging scan.

A specialist interpretation of the test results allows a firm diagnosis to be made in most cases.

Available treatment modalities
 Anti-inflammatory medication: To reduce pain and inflammation.

Physiotherapy: It strengthens the back muscles and helps to improve their function. The physiotherapist is also able to use a variety of other equipment on the back for pain control. This is because they are able to help the body produce its own pain-fighting substances.

Injections:  Injection of some drugs into a painful joint or space in the back often brings about good pain relief for a period.

Surgery: This is usually to decompress the back by removing sequestered disc material, and to free up a trapped nerve. There are a lot of misconceptions about surgery done on the back “so close to the spinal cord.” There are clear indications for doing surgery for back pain such as leg pain, weakness and numbness in the legs. The outcomes are good if the appropriate surgery is done for the appropriate reason by the appropriate specialist surgeon.

Other treatment: In addition to specific treatment for the back pain, treatment for any cause of the pain as well as for other related conditions will be required. This is why it is so important that treatment for back pain involves a doctor with specialist knowledge; as, oftentimes, the treatment for the associated conditions are more important than for the back pain.