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Back : Lower Back Injuries |
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60 to 80 percent of adults have low back pain some time in their lives. After upper respiratory infections, back pain is responsible for the most number of workdays lost in industry every year. 9 out of 10 sudden back injuries heal on their own within 8 to 12 weeks.
Overuse injuries of the back are caused by poor posture and arthritis. Back injuries include bruises, muscle sprains, strains and spasms, ruptured discs, and stress fractures of the spine. THE RISK FOR BACK INJURY INCREASES WITH ANY OF THE FOLLOWING: - extra weight from fat around the abdominal region
- poor posture
- decreased strength or flexibility
- not bending or lifting the right way and
- hard blows or falls
For sudden injuries to the back, like strains, sprains, and bruises, apply an ice pack for 10 to 30 minutes off and on for 48 to 72 hours. Rest, ice, and over-the-counter medications (aspirin, paracetamol, or ibuprofen) will help relieve minor low back pain. These medications should not be taken without approval from your doctor if you have had an ulcer, kidney problems, an allergy to aspirin, or you are on a blood-thinning medication. Seek the advice of a doctor if there is any change in the ability to move normally or for any ongoing or severe back pain. PROTECT YOUR BACK: - When lifting heavy items, bend your knees, not your back. Do not jerk or lunge to lift the load.
- Sleep on your side with your legs drawn up slightly toward your chest. Do not sleep on your stomach.
- Stretch and move every so often when sitting for long periods of time. Use a small pillow for back support.
- Lose weight if you are carrying extra.
Fitness affects lower back health. Aerobic exercise and strengthening the stomach muscles decrease the risk for early arthritis of the spine. Exercise helps to strengthen and keep the back more flexible. Avoid any exercises that increase the risk of low back pain. Seek assistance with a back-safe exercise regimen. Ask your doctor for advice or for handouts on back exercises. Be sure to stay within your physical limits. Article #4206 Copyright (c) 2002 McKesson. All Rights Reserved. |
