Preventing and Understanding Lower Back Pain

Backaches Are The #1 Senior Health Complaint:

As we age, one familiar complaint most seniors experience, is lower back pain. The pleasant news is that while most of us will endure this at one time or another -- it will most likely go away in one to four weeks. However, while not a life-threatening problem, lower back pain can be so excruciating, that victims can become desperate for relief.

Lower back pain is also one of the main reasons seniors see a doctor or visit emergency rooms. Moreover, whenever this happens, it can stop every aspect of our daily lives.

This kind of back pain can last anywhere from a couple of days to weeks. It can come on suddenly or develop and worsen over time. Lower back pain is called "acute" when it lasts less than four to six weeks. Pain of a longer duration is called "chronic." Not everyone with lower back pain will encounter the same set of symptoms. Some feel pain that radiates into the buttocks or even the legs. Some feel pain and stiffness in the back or have a variety of other warning signs.

It's helpful to understand the causes and symptoms of lower back pain -- before taking steps to prevent it. Doctors can't always be clear about what causes lower back pain. Pain in the lower back, often creeps up on a person. However, sharp lower back pain can also originate from a specific event or injury.

It won't necessarily be one event that actually causes you pain. You may have been doing many things improperly like standing, sitting, or lifting for a long time. Then, you will swear that all you did, was bend over to pick up a piece of paper, or some other small non-heavy object off the floor -- and your "back went out."

However, medically, there are certain known conditions or injuries that can cause this type of back pain. The specific structure in your back, responsible for your pain, is hardly ever identified. Whether it is identified or not, there are several possible sources for lower back pain. Commonly, there conditions include:

Whether or not it is related to back pain -- many people live with chronic pain on a daily basis. While medications and treatments help, often they fail and the side effects of some of them can be worse than the pain itself. Some ways to learn to live with pain:

• Become an expert at your own stress reduction
• Become an expert at your own time management
• Become an expert in your own bio-feedback
• Eat healthy for energy and healing
• Learn breathing exercises
• Try acupuncture
• Improve your flexibility

• Congenital spinal deformities
• Small fractures to the spine from osteoporosis
• Muscle spasm (very tense muscles that remain contracted)
• Spinal stenosis (narrowing of the spinal canal)
• Back pain resulting from organs in the pelvis or elsewhere
• Fractures of the spine and dislocations
• Poor alignment of the vertebrae
• Herniated disc lesions
• Soft tissue sprains and contusions
• Spondyloisthesis
• Systemic diseases affected spinal function
• Traumatic and overuse injuries to the spine
• Whiplash injuries
• Dislocated back

Surprisingly, most back problems will get better on their own. The key is to knowing when you need to seek medical help for back pain, and when to seek back pain self-help.

When to Call Your Physician, If You Are Having Lower Back Pain:

• If pain is accompanied by unexplained weight loss;
• If you use steroids or intravenous drugs;
• If you have never been evaluated for back pain before;
• If you've had back pain before, but this episode is distinctly different;
• If this back pain has lasted more than four weeks.

Additionally, You Should Call 911 -- If Your Lower Back Pain Includes:

• Unexplained fever with unexplained back pain;
• Very sharp pain;
• Losing bowel or bladder control;
• Having numbness in your genitals;
• Pain is worse when you lay down;
• Pain awakens you at night;
• Burning with urination or blood in urine, accompanied by back pain;
• Weakness or numbness in buttocks, thigh, leg, or pelvis;
• Pain traveling down your legs below the knee;
• Redness or swelling on back or spine.

Self-Care Measures:

What do do about back pain -- If you have no indication of serious underlying causes, such as those mentioned above -- and you don't feel the need to seek medical help -- then you should reduce physical activity, only for the first couple of days. This helps to calm your symptoms and reduce inflammation.

Then:

• Apply heat or ice to the painful area (Try ice for the first 48 to 72 hours, then use heat after that);
• Take over the counter pain relievers (Advil, Motrin, or Tylenol);
• Gradually resume your usual activities, as much as possible after that.

Additionally, try sleeping in a curled-up fetal position with a pillow between your legs. If you usually sleep on your back -- try placing a pillow or rolled up towel under your knees to relieve pressure.

Also, do NOT do any heavy lifting or activities that involve the twisting of your back for the first six weeks after the pain begins. Living with back pain can be managed. Moreover-- Contrary to popular belief -- You do not need to rest and avoid activity for a long time -- in fact, bed rest after the first couple of days is NOT recommended.

Steps to Prevent Future Episodes of Lower Back Pain

Here are steps you can take to avoid back pain:

• Exercise;
• Avoid picking up heavy or awkward items by yourself - GET HELP!;
• Avoid standing for long periods of time;
• Do not wear high heels;
• When sitting, especially at a computer or in a chair for long periods of time -- Make sure you have the proper chair (one with a straight back, adjustable seat, armrests, and a swivel seat);
• Use a stool under your feet while sitting, so that your knees are higher than your hips;
• Lose weight if you are overweight;
• If driving or sitting or long periods of time -- place a small pillow or rolled towel behind your lower back;
• Don't life heavy objects just after a long ride in a car or plane;
• If you are short in stature, or are driving/riding for long periods of time in a pick-up or other high vehicle, that requires you to climb up to get into and out of -- consider purchasing a rotating portable pad to aid you in getting in and out.
• Learn to relax through yoga, tai chi, or massage.