Take a Holiday From Back Pain
Reserving time for exercise should ease discomfort

(HealthDay News) -- Nothing spoils the holiday season's glad tidings like an episode of back pain. So how do you keep your back in shape as you hover over a hot stove and tote packages to and fro?

First and foremost, if you want to prevent back pain, make time to work out.

"Exercise is about the only thing we know of with reasonable scientific evidence behind it," said Richard A. Deyo, Kaiser Permanente professor of evidence-based family medicine at Oregon Health and Science University in Portland .

An estimated eight in 10 people experience back pain at some point in their lives, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. For some, it's a dull, constant ache. Others might have sudden, acute, incapacitating pain.

But for all, back pain is a symptom, not a diagnosis, and it can be caused by many different medical problems. In most cases, the institute adds, back pain goes away with or without treatment. But anyone who experiences numbness or tingling, develops back pain after an injury or fall, or has severe pain that doesn't abate with medication and rest should see a doctor.

To prevent or reduce back pain, experts recommend exercise. And the reason is simple: It helps keep the back muscles strong and flexible, according to the American Academy of Orthopaedic Surgeons.

The best studies showing a benefit of exercise for treatment or prevention typically combine some strengthening and stretching with aerobic exercise, Deyo explained.

A healthy lifestyle is also important for back pain prevention.

"Smoking seems to be a risk factor, perhaps because it seems to accelerate degenerative changes in the spine, especially in the discs," Deyo said.

"Dietary associations are less clear, except that major obesity seems to be a risk factor," he said. "Modest overweight really isn't."

Vitamin D and calcium are also important for preserving bone strength and minimizing osteoporosis, which can lead to back pain, usually in older adults, Deyo said.

Other back-saving strategies, provided by the U.S. National Athletic Trainers' Association, include:

• Identifying and correcting body stresses, such as poor posture and improper lifting techniques. Learn to lift correctly and carry light loads. Use luggage carts for heavy packages and suitcases.
• Staying limber. Try yoga, tai chi, swimming or pilates.
• Doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips and pelvis. Strengthening legs and shoulders can help you more easily squat, lift and carry even heavy items without overworking or injuring your back.
• Performing aerobic activity for at least 20 minutes three times a week. This boosts muscle endurance and cardiovascular fitness, improves blood flow to the spine and helps reduce daily stress.
• Watching your posture. While sitting, keep your hips and knees at right angles, but don't sit too long. Get up every 15 to 30 minutes to move around or stretch to increase mobility.

And don't buy into pain-relief myths, such as wearing a corset in the workplace to prevent back pain. "Most well-designed research studies show no benefit," Deyo said.

On the Web

To learn more about exercises to combat back pain, visit the Patient Education Institute at the National Institutes of Health.

SOURCES: HealthDay News ; National Athletic Trainers' Association, news release, November 2007; Richard A. Deyo, M.D., M.P.H., Kaiser Permanente professor of evidence-based family medicine, Departments of Family Medicine and Internal Medicine, Oregon Health and Science University , Portland ; National Institute of Arthritis and Musculoskeletal and Skin Diseases, Bethesda , Md. ; American Academy of Orthopaedic Surgeons, Rosemont , Ill.
Author: Karen Pallarito
Publication Date: Nov. 30, 2008
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