Avoid low back pain with good posture
Low back pain is a common ailment that about 80 per cent of adults experience at some point in their lives. But, say experts, maintaining good posture and avoiding excessive bending at the waist can help to protect your back and reduce your risk of developing low back pain.
Such pain can range in intensity from a dull ache to a stabbing or shooting sensation, and can be acute (short-term, lasting for a few days to a few weeks) or chronic (persisting for over three months).
Low back pain can be caused by a number of factors such as an accident or injury, age-related wear and tear, strain from lifting something heavy or doing sudden strenuous exercise typical of ‘weekend warriors’. Medical conditions such as osteoarthritis, rheumatoid arthritis, and kidney stone can also cause low back pain.
If you are overweight, aged 30 and above and have weak muscles because of a lack of physical exercise, you have a higher risk of developing low back pain.
“Low back pain is a symptom of discomfort in the lumbar region of the spine, below the rib cage,” says Dr Guo Changming, Senior Consultant, Department of Orthopaedic Surgery, Singapore General Hospital.
How is low back pain treated?
In most cases, low back pain gets better on its own with rest and self-care. If the pain persists beyond 72 hours, or if you experience symptoms such as difficulty walking or a sensation of numbness or burning pain in one or both legs, you should consult a doctor.
Treatment can include medications such as painkillers, anti-inflammatory drugs and muscle relaxants, epidural steroid injections, and physiotherapy. Surgery is recommended in severe cases of musculoskeletal injury or nerve compression.
“There are many new methods of surgery which are less invasive and preserve more tissue with less bleeding,” says Dr Guo.
To avoid low back pain:
Instead of bending at the waist when lifting objects, bend at the knees.
Maintain a comfortable, erect posture when walking or sitting, and avoid slouching.
Sit in a chair with good back support.
Take time out at regular intervals to stand up and stretch your back while at work.
Always stretch before undertaking any strenuous physical activity or exercise.
Do core-muscle strengthening exercises regularly.
Give your back adequate support by sleeping on a firm, high quality mattress at night.
“One of the best exercises for the back is swimming, which can be done at low to moderate intensity, two to three times a week,” says Dr Guo.
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