Let�s Talk Lower Back

Let’s Talk Lower Back : 

Let’s Talk Lower Back Causes, Prevention and Exercise Do’s and Don'ts Presentation by: Melissa Graeff

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Basic Lower Back Anatomy Important Structures of the back & low back: Bony lumbar spine (vertebrae): provides a movable support structure while also protecting the spinal cord Discs between the vertebrae: pads that serve as “cushions” between individual vertebral bodies. They help minimize the impact of stress forces on the spinal column. Ligaments around the spine and discs: attach bone to bone. Spinal cord and nerves: provide sensation and stimulate the muscles of the low back as well as the lower extremities. Muscles of the low back: many muscle groups that are responsible for flexing, extending, and rotating the waist as well as moving the lower extremities, attach to the lumbar spine.

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Common Causes of Low Back Pain Lumbar strain: a stretch injury to the ligaments, tendons, and/or muscles of the low back. Nerve irritation: a mechanical impingement or disease anywhere along their paths- from their roots at the spinal cord to the skin surface. I.e. Shingles Lumbar radiculopathy: nerve irritation caused by damage to the discs between the vertebrae. Damage can occur by degeneration (“wear & tear”), traumatic injury, or both. As a result, the central portion of the disc can rupture (herniate), i.e. sciatica. Sciatica: can be preceded by a history of localized low back pain or can be followed by a “popping” sensation accompanied by numbness & tingling.

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Bony encroachment: any condition that involves the movement or growth of the vertebrae of the lumbar spine that can limit the space (encroachment) for the adjacent spinal cord and nerves; i.e spondylolisthesis & spinal stenosis. Bone & Joint Conditions: arthritis; osteoporosis; fractures; scoliosis; degeneration (“wear & tear”).

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4 Work- related factors associated with increased risk of back pain & injury Force: exerting too much force on your back may cause injury; i.e. Lifting a heavy object off the floor and not bending at your knees. Repetition: overly repetitious tasks can lead to muscle fatigue or injury, particularly if they involve stretching to the limit of your range of motion or awkward body positioning. Posture: your position while sitting, standing or performing a task. On average, your body can tolerate being in one position for about 20 minutes before you feel the need to adjust. Stress: stress can increase muscle tension and tightness, which may in turn lead to back pain.

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Simple Ways to Prevent the Onset of Low Back Pain Engage in regular physical activity. If you sit for long periods of time- GET UP! If your work requires a lot of sitting, space out such activities as faxing, filing, or running short errands through the office periodically through the day. Consider taking advantage of the nice weather and go for a walk on your lunch break. Offset any prolonged, repeated bending at the waist by performing a standing backbend. This offsets constant pressure in the back caused by bending forward and takes less than a minute to do every twenty to thirty minutes.

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5. BEND AT YOUR KNEES WHEN YOU LIFT FROM THE FLOOR!!! 6. If you stand for long periods, occasionally rest one foot on a stool or a small box. While you stand, hold reading material at eye level. DON’T bend forward to do deskwork or handwork.

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7. To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If your chair doesn’t support your lower back’s natural curve, place a rolled towel or a small pillow behind your back. Remove bulky items, such as your wallet, from your pockets when sitting. They will disrupt the balance in your back.

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Exercises to avoid • Lying on your stomach with legs extended and lifting arms and legs together

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• Sit-ups with legs straight • Hip twists • Hurdlers stretch Any stretching that requires quick and bouncy movements.

Helpful websites: : 

Helpful websites: http://www.childrens-mercy.org/ http://www.medicinenet.com/low_back_pain/article.htm http://www.mayoclinic.com/health/back-pain/hq00955

References: : 

References: Low back pain fact sheet. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/health_and_medical/pubs/back_pain.htm. Accessed Dec. 11, 2008. Low back pain. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00311. Accessed Dec. 11, 2008. Krawciw D, et al. Occupational low back pain: Evaluation. http://www.uptodate.com/home/index.html. Accessed Dec. 11, 2008. Krawciw D, et al. Occupational low back pain: Treatment. http://www.uptodate.com/home/index.html. Accessed Dec. 11, 2008. Neck and back pain. The Merck Manual for Healthcare Professionals. http://www.merck.com/mmpe/sec04/ch041/ch041a.html. Accessed Jan. 13, 2009.