After headaches, lower back pain is the second most common ailment in the Western World today.  At least 60-80% of the general population will experience at least one episode of lower back pain in their lives that may range from a dull ache to a bout of intense and prolonged pain.  Not only is it painful; it is costly as well.  Billions of dollars are paid in compensation and lost workdays, many of which are the result of on-the-job injuries.

LBP (low back pain) typically is located in the lumbar region of the spine, with L4 and L5 being the most common place.  Undoubtedly, you have probably heard of slipped, herniated, shattered, protruding and crushed disks.  These are some of the ramifications of LBP, but, what brings on these conditions in the first place and how can they be prevented and/or corrected?

The main causes of LBP are weak abdominal muscles, tight hamstring muscles, poor posture and stress.  Many times, a biomechanical dysfunction resulting from flat feet is the cause.  Also, a simple thing like a worn out pair of shoes can bring on back discomfort.  Prevention of LBP includes a well-balanced exercise program that includes flexibility training (stretching) and abdominal strengthening.  A pair of good, functional orthodics can correct a biomechanical problem.  And amongst its many benefits, aerobic exercise is known to be a great stress reducer.  Being overweight is also a risk factor, as is smoking.

Many years ago, the common thinking on how to treat LBP was to prescribe bed rest.  There is now strong evidence that this treatment is ineffective. It has been shown in studies that bed rest of more than 2-4 days can start to weaken muscles and actually delay recovery.  The current thinking is that a person with LBP should be physically active. Walking, even if somewhat painful, is considered to be essential.

Many people opt for surgery to try to alleviate lower back pain.  But before you go under the knife, consider the following. Surgery helps only 1 in 100, and certainly should not be an option in the first 3 months of pain, notwithstanding a firm diagnosis of a fracture or dislocation.  Spinal manipulation by a chiropractor or physical therapist may be helpful, but no evidence exists to indicate that either ultrasound or traction is helpful.  Although some people feel relief through acupuncture and massage, there is still no scientific evidence to support this as of yet.

A few tips to keep yourself pain-free:

Watch your posture while sitting.  Keep both feet on the floor in front of you and look straight ahead.  This is especially important at the computer.
When standing or walking, look ahead. This will prevent your head from hanging down. Don’t slouch your shoulders and lower back. 
Use a comfortable but firm straight-backed chair.
Make sure your mattresses are in good shape.  Old, worn out mattresses can contribute significantly to back problems

Keeping your lower back functional and free of pain is another way to “add hours to your day, days to your year and years to your life.”

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]  Check out the Lose It! web site – www.loseit.co.il.  US Line: 516-568-5027.

(Alan Freishtat – YWN)