Education is cure to preventing back pain

  • Published
  • By Capt. Victoria Keith
  • 3rd Medical Operations Squadron
ELMENDORF AIR FORCE BASE, Alaska --  Lower back pain is the No. 1 reason why people visit their doctors each year. A cure for lower back pain is largely debated amongst health care professionals; however, education on self management of back pain has been shown to be the most effective means of managing it.

The spine is a very complex structure composed of more than 70 joints, ligaments, bones, intervertebral discs, and surrounding muscles that allow for proper mobility and stability of the spine. These structures, when working together properly, allow people to control their trunk and perform normal activities. The majority of lower back pain is caused by either a lack of mobility, limited motion in the joints, or a lack of stability, limited strength of the muscles that surround the joints.

Unlike many other painful conditions, there is no radiographic evidence that can be associated with the painful symptoms of the lower back. As could be expected, weakness of a muscle or stiffness in a joint is not visible on an X-ray or a magnetic resonance image of the spine. The best way to determine the cause of the symptoms is a physical exam conducted by a doctor or physical therapist.

Staying active and flexible is the easiest way to prevent lower back pain. Low-impact repetitive activities, such as walking or riding a bicycle, increase the mobility of the joints while strengthening the lower back muscles.

People who sit for many hours a day will benefit most from upright activity, such as walking or jogging. Patients who stand most of the day may benefit more from flexion-based exercise, such as cycling. This will afford the back a variety of positions, reducing stress on the joints and improving lower back muscle strength.

Strength training, Pilates, martial arts and yoga are all methods proven to increase core strength and reduce back pain. Water based activities are a good option for people who suffer from intense back pain. A water environment takes pressure of the joints, discs and muscles of the low back while allowing the individual to exercise in an upright position.

Mother Nature provides an excellent back drop for Elmendorf members to get outside and walk or cycle. Water aerobics classes are offered at both Fort Richardson and Elmendorf gyms. Physical activity is the best medicine for preventing injuries.