Every year, 8th September marks World Physiotherapy Day, which commemorates the foundation of the World Congress of Physiotherapy in 1951. The theme for this year’s World Physiotherapy Day is focused on Low Back Pain, its prevention, and rehabilitation, thereby reducing the disability related to Low Back Pain issues. The role of Physiotherapy in Low Back Pain is considered very crucial since Physiotherapy, being a non-surgical approach, provides benefits through various exercise modules and treatment techniques. Studies have concluded that disciplined and regular Physiotherapy sessions have avoided the need for surgeries or at least delayed the duration of surgery. This attracts people’s attention to opting for Physiotherapy, specifically for Low Back Pain.
When it comes to Low Back Pain: “IGNORANCE IS NOT BLISS”; rather, one should consult a Physiotherapist or an Orthopaedical as early as possible. A physiotherapist will assess your back pain, prescribe a few exercises along with specific, tailor-made Physiotherapy techniques and treatments, and also teach some prevention strategies. Here are a few tips on what one should do to prevent Low Back Pain and keep your back healthy:
Get Up And Move
AVOID, AND STRICTLY AVOID, those continuous static postures. The human body is designed for movement and locomotion; hence, it is beneficial to stay as active as possible. This is especially for all those in the working population who are required to sit for prolonged hours. Instead, after every half-hour of stressful office work, get up, flex a little, turn and twist your back carefully, or take a short walk. Movement improves the nutrition around your spinal joints and also dissipates the forces that continuously fall on the back. Therefore, it is important to keep moving.
Exercise!!!
This is the most important prevention strategy for avoiding the onset of Low Back Pain or, for that matter, any pain. Strengthening and flexibility exercises EVERY DAY is a must. Regular exercises maintain muscle balance, posture, and keep your spine healthy. This may include simple stretches for your back muscles, Yoga, or walking. You can also engage in aerobic exercises like swimming or playing a recreational sport of your choice. Remember: INVEST IN YOURSELF initially and daily to avoid INVESTING IN TREATMENT later. Strengthen your core muscles and keep your spine muscles flexible and strong.
Follow The Ergonomics
Ergonomics are a few of the prevention strategies that avoid straining the spine and distribute the forces evenly. For example, when lifting a heavy weight from the floor, bend your knees or squat with wall support before lifting the object. Sleeping on your sides is always better than sleeping straight, and make sure your mattress is not very hard. When driving a car, use a back support or lumbar pillow as a backrest. Make sure your desktop is at your eye level and your feet are on the floor or supported by a stool. Avoid high heels if you have Low Back Pain. Don’t keep your wallet in your back pocket when sitting, as that causes uneven weight distribution on your back.
Check The Body Weight!!
A higher body weight puts force and pressure on the structures around the spine, especially if there is increased abdominal obesity. Your posture in the lower back area is affected, leading to pain. Not only does increased body weight strain the spine, but it also increases the forces on the lower limb weight-bearing joints. In contrast, decreased body weight is also not good. There might be nutrient deficiencies in such cases, which can ultimately lead to injury and pain.
Rule Out Other Causes??
Low Back Pain can also be experienced in kidney-related conditions or any gynaecological conditions like dysmenorrhea (painful menstrual cycles), PCOS, etc. Get expert consultation for the same, and get it treated sooner.
Diet And Nutrition
Keep your diet balanced and healthy. Your spine and muscles need plenty of calcium, minerals, and water. Drink plenty of water, and eat colorful vegetables, fruits, and proteins—not pills!!
Take-Home Message
Low Back Pain is considered one of the most debilitating musculoskeletal conditions if not treated early. The sooner you listen to your Low Back Pain, the better! Consult a Physiotherapist now if your back hurts. Stay as active as possible, exercise regularly, keep moving, and don’t ignore your body’s symptoms.
Images Source - World Physiotherapy