57
The information contained in this brochure has been carefully
reviewed for accuracy. It is not intended to replace the advice of
your physician or health care provider.
©2017 Wellness Council of America 200226
Information may not be reproduced, copied, cited or circulated in any printed
or electronic form without written permission from the publisher.
SA
402.827.3590 | WELCOA .ORG
170 02 M A RC Y STREET, SUITE 140 | OM A H A , NE 68118
A
P U B L I C A T I O N
O F
Pain
Back
M
PL
The Occupational Safety and
Health Administration
www.osha.gov
How to Prevent
BROCHURES
For More Information
Prevention…
SURGERY
Most people with back pain do not need surgery.
However, if you suffer unrelenting pain, muscle weakness
caused by nerve compression, or a herniated disc, surgery
may be recommended. Get a second opinion before
proceeding.
PHYSICAL THERAPY
A physical therapist can design a rehabilitation
program to help prevent recurrent injuries, improve
your flexibility, correct your posture, and strengthen
back-supporting muscles.
ELECTRICAL STIMULATION
Transcutaneous electrical nerve stimulation can help stop
pain by blocking nerve signals from reaching your brain.
However, the effect is often short term.
HEAT, ICE, OR MASSAGE
A licensed massage therapist can apply heat, cold, and
gentle massage to reduce pain and muscle spasms.
PRESCRIPTIONS
Prescription pain medication along with a muscle
relaxant may be prescribed for prolonged pain.
Get Your Back
Exercise
Exercise is one of the best weapons against back
problems. Aerobic exercise such as walking,
swimming, jogging, or bicycling will help
you control your weight, enhance your
overall fitness, reduce stress, and improve
your aerobic capacity. Consider a brown
bag lunch so you can use that break time
to take a brisk walk.
E
on Track
Once you’ve suffered an acute
episode of back pain, you’re
five times more likely to suffer
a recurring episode. You can
reduce this risk by making some
important lifestyle changes.
Stretching
Stretching is an essential part of
every major athlete’s routine, but
it’s just as important for people
who work at desks or do repetitive
motions. Proper stretching reduces
the risk of injury by warming
up tight muscles, increasing
circulation, and maintaining
flexibility. You can stretch just
about anywhere and anytime—at
home, work, or in your car. In fact,
it’s important to stretch periodically
throughout the day to prevent injury.
Some people set their watches to beep
every hour to remind them to get up
and stretch.
Your doctor may recommend one or more of the
following therapies depending on your health situation:
Your Doctor
Types of Treatment to Expect from…
BROCHURES
develop a personalized strengthening program for
you. Be sure your “form” is right to avoid injury.
Control Weight
Excess weight puts added stress on your back
and can cause and aggravate back pain. Instead
of dieting it’s better to focus on what you should
eat—a variety of fruits and vegetables, whole-grain
foods, and lean protein. Keep healthy foods available
and eat 3-4 small meals a day. And do exercise—it’s
essential when it comes to controlling your weight.
Posture
Poor posture while sitting and standing (slouching
or standing with a swayback) exaggerates your back’s
natural curves and puts unnecessary strain on your
back. Stand and sit up straight by pulling in your
stomach muscles and pushing your shoulders back;
keep your feet flat on the ground when sitting.
Body Work
Various forms of body work can help improve
posture and increase range of motion and flexibility.
Forms include the Alexander Technique, the
Feldenkrais, Tai Chi, Trager work, and Rolfing.
Yoga
Yoga can help build strength and flexibility, and
teaches powerful relaxation techniques as well.
Strengthening
Doing exercises to strengthen your lower
back as well as other supporting muscles will
help reduce wear and tear on your back and
make you less prone to other injuries. Building
strong abdominal muscles is especially important.
Before starting a new exercise program, consult
a trained, knowledgeable person who can help
BROCHURES
Got Back Pain?
You’re not alone.
Is back pain slowing
you down? Here’s how
to recover along with
some simple preventive
measures to keep your
back strong and healthy
for a lifetime!
Some 80 percent of us will experience back problems
at some time in our lives. Back pain is ranked second
only to headaches as the most frequent cause of pain,
and tops the list of workplace injuries, causing more
lost time, disability, and lost dollars than any other.
It’s no wonder so many of us suffer from back pain.
But it’s not a part of life you have to passively accept.
Read on to learn how to recover quickly when you do
have back pain, and how to reduce the risk of back
pain in the future.
RISK FACTORS FOR BACK PAIN
Thereafter, avoid activities that hurt, but don’t stop
moving entirely. Inactivity will cause your muscles
to weaken and could prolong the healing process.
Resume exercising to maintain muscle tone, but at a
reduced level, working back up to normal.
RELIEVE BACK PAIN
and muscles, and help relieve pain. Acetaminophen
(Tylenol) can help reduce the pain.
E
Our backs are carefully engineered networks of
bones, muscles, tendons, ligaments, and nerves that
help balance and bear the weight of our bodies and
the loads we carry. Any minor damage or imbalance
to this delicate system can stress muscles and joints,
causing pain and injury. Most back injuries are not
caused by a single stressful event, but occur gradually
over time. A lifetime of poor posture, poor lifting,
and/or bending, and reaching and twisting activities
can gradually weaken your back’s supportive
structures as well as cause pain and injury.
USE STRESS REDUCTION TECHNIQUES.
Many health professionals believe that back pain
has a lot more to do with stress than with structural
problems. Use relaxation techniques like humorous
movies, meditation, music, aromatherapy to help
you recuperate.
M
PL
Back pain often resolves itself without professional
help, especially if you follow these steps:
MASSAGE. Massage can increase circulation and
flexibility, reduce tension and pain, and help relieve
muscle spasms.
Being overweight—your back has to support the
extra weight.
Poor muscle tone—your muscles can’t meet the
challenge when you ask something extra of them.
Poor posture—stress is created.
Heavy lifting—carrying children as well as
occupational lifting.
Desk jobs/computer use—our bodies don’t thrive
sitting for long periods hunched over a keyboard.
APPLY ICE. After an injury, immediately apply ice
(wrapped in a towel) several times a day for up to 20
minutes at a time.
FOLLOW WITH HEAT AFTER 48 HOURS. Once
acute pain has subsided, usually within the first two
days, apply heat using a heating pad, moist heat or
a heat lamp for approximately 20 minutes a session.
Keep the heating pad on a low setting to avoid burns.
MEDICATE. Take over-the-counter, nonsteroidal,
anti-inflammatory drugs like aspirin and ibuprofen
(Advil) which reduce inflammation in the joints
SA
Unhappiness—researchers have found that
general dissatisfaction with our social and economic
situations can double or triple the risk of low
back pain.
REST. At the first sign of back pain, stop what you’re
doing to prevent aggravating the situation.
Back to Work
Back-Saving Tips
Get a good seat! In your vehicle or work station, if your chair does
not have a lumbar support, place a pillow or rolled towel at the
small of your back to maintain the normal curve. Sit deep in your
seat with a straight back and both feet flat on the floor. The height
of your work area should be level with your elbows when arms
are hanging at sides. Use armrests if available. The top of your
monitor should be at or slightly below eye level. When you drive,
adjust your seat to keep your knees and hips level. Move your seat
forward to avoid over-reaching for the pedals.
›› Reduce or eliminate awkward bending, reaching, twisting and
turning motions, especially while lifting. Avoid lifting things
overhead. Lift with your legs. Keep objects close to your body.
Ask for help when lifting heavy objects, or break loads into
smaller units.
3-Minute Stretch Workout
If done throughout the day, these stretches will reduce muscle
tension and help protect against cumulative trauma-related
problems. Stretch slowly—your goal is to relax. Do not stretch to
the point of pain and never bounce. Hold for three to five relaxing
breaths and stretch both sides. Before performing these or other
exercises, always check with your doctor first.
›› Neck Stretches - Bend head downward and gently upward.
Slowly and fully turn head to one side three times, then the
other. Side bend the neck toward your shoulder, hold, then look
down.
›› Chest/Shoulder Stretch - Sitting forward in your seat or
standing up, clasp your hands behind your back and slowly
straighten the arms.
›› Push rather than pull to put less strain on the lower back
and shoulders. When sitting or standing, periodically shift
positions, take regular breaks and do periodic stretching.
›› Neck Retraction - Pull your chin and head straight backward as
if to make as many chins as you can. Hold for a few seconds and
repeat.
›› Practice good posture when sitting and standing to maintain
the natural curves of your spine.
›› Back Extensions - After sitting for awhile or before lifting
and bending, place your hands on the lower back, gently push
forward, and raise your chest upward and back.
›› Sleep in a comfortable position and on a firm mattress that
is appropriate for your weight. Use pillows under or between
your knees for support.
›› Wear comfortable low-heeled shoes. They’ll reduce stress on
your knees in particular, and make it possible to enjoy walking.
If you stand for long periods, rest one foot at a time on a low
footrest.
›› Shoulder Rolls - Roll shoulders forward in 3 large circles, then
backwards.
›› Seated Twist - With arms on the lower back, turn the shoulders
and head slowly and completely to each side several times.
›› Runner’s Stretch - Place your hands above shoulder level
against the wall with heels flat on the floor. Bring your right leg
forward and bend down. Your left leg should remain straight
behind you. Hold for 3-5 breaths and switch legs.
›› Quad Stretch - Place one hand on a stable surface. Stand
upright and bend one leg. Hold your foot lightly and pull back
to stretch the front of your thigh. Hold 3-5 breaths for each leg.
10-Minute Home Stretch
Work some stretching into your morning routine. If you’re recovering
from a current back injury, light stretching is often recommended as
soon as you wake up. Be sure to get up and move around to get some
blood flowing to your muscles before you begin these stretches.
›› Knee To Shoulder - Lie on your back with your knees bent, feet
flat on the floor and arms at your sides. Grasp your right knee
and gently pull it up toward your right shoulder. Return to the
starting position and repeat with the left leg.
›› Seated Trunk Flexion - Sitting near the edge of a chair, spread
your legs and cross your arms over your chest. Tuck your chin
and slowly curl your trunk downward. Relax. Uncurl slowly into
an upright position, raising your head last.
›› Press Up - Lie on your stomach with your hands in position as
if preparing for a push-up. Slowly lift your torso while keeping
your hips and legs down and in contact with the floor. Raise
your torso, slowly increasing the lower back curve to a point
where you feel a stretch, then lower yourself back down to the
starting position. Repeat.