25 Oct Chronic Low Back Pain

Chronic low back pain is ….

Low back pain which has been present for longer than three months.

Chronic low back pain may be due to

• Injury to structures of the back such as bones, muscles, ligaments, joints, nerves or the spinal cord.
• Disease of the structures of the back.

Type of pain felt in chronic low back pain

Aching, burning, stabbing or tingling, sharp or dull, and well-defined or vague.

Chronic low back pain diagnosis

• Clinical examination
• X ray of back
• Specialized investigations ( CT scan or MRI) if required

Various treatment options available for treating low back pain

• Physical therapy: A variety of stretching and strengthening exercises to strengthen back muscles , manual therapies and modalities (ice, heat, transcutaneous electrical nerve stimulation [TENS], ultrasound), medications
• Coping skills
• Procedures

Consequences of not treating the chronic low back pain

• Limping while walking
• Difficulty in prolonged sitting
• Inability to carry on day to day chores
• Psychologically it will cause depression  and anxiety

Life style modifications to treat low back pain

I) Guidelines for activity include:

• Do not bend or twist your back.
• Do not lift heavy objects. Use your knees rather than your back for leverage even for lighter items.
• When lifting, squat down next to the object, hold the object close to your chest, maintain a straight back, and use your leg muscles to slowly rise.
• Plan ahead and ask for assistance with lifting or moving heavy objects.
• Avoid sitting for long periods. When you do sit, choose seats with good lumbar support.
• Avoid standing for long periods. If you need to stand, place a low footstool in front of you and alternate placing each foot on it for a period of time.
• Consider job retraining if your work requires a lot of heavy lifting or sitting. Ask  your company for someone who specializes in helping redesign your workplace for the restrictions an individual with back pain requires.

II) Practice Good Posture

• Poor posture and slouching can put more pressure on the lower back.
• Hence stand and sit straight, and avoid sitting up in bed.

Graphic images denoting Do’s and Don’ts for low back pain

III) Follow a Home Exercise Program

• Exercises to stretch and strengthen back and stomach muscles should be performed on a daily basis.
• A low-impact aerobic program will further improve the physical fitness and helps to maintain a healthy weight.
• Exercise must be done about 30 minutes a day, 5 to 7 times a week. Activities that are “back-friendly” include walking, swimming, or biking.

IV) Lose extra Weight

• Extra pounds increase pressure on the spinal muscles and disks. Hence it is crucial for over weight individuals to lose weight in order to avoid pressure on the spine.

V) Quit smoking

• Smoking causes degeneration of the discs in the spine.
• Smokers risk possible re-injury to the back during a coughing attack.

Manage Stress

Stress can increase muscle tension. Take time out to relax, exercise, and practice relaxation techniques one may want to try some of the following  relaxation techniques:

• Breathing exercises       Meditation                                        Yoga

Modify Your Environment

Certain changes to the workspace, attire, and home can reduce the stress on the back.

Tips include:

• Don’t wear high-heeled shoes.
• In case one has to sit for long periods of time, use a stool to bring the knees above the  hips.
• Use a lumbar support pillow when sitting or driving.
• Sleep on a firm mattress and don’t sleep on the stomach.
• Sleep on the side or on the back with a wedge or pillow under the lower part of the  legs.

Dos and Don’ts for low back pain

Low Back Pain Supplement Brands in India

Most of the recommended brands by the doctor:

• ULTRACET

More known brands: