Lower Back (Page 1 of 2)

Introduction
Low Back Pain (LBP) and tensions are significant health problems for the America population. LBP is the number one symptomatic complaint expressed by patients’ 25-60 years old seeing physicians and is the most costly medical problem in our society for the 30-60 age group.

More than 30 million Americans are afflicted with lower back pain and an estimated 80% of these problems are due to improper posture, weak muscles, or inadequate flexibility. Weak abdominal muscles cannot prevent the forward tilt of the pelvis, which displaces the vertebrae and cause pain. Lack of flexibility in the back and hamstring muscles also lead to lower back pain. Many therapists link the high incidence of low back pain with a corresponding lack of exercise.

Prevention of Low Back Pain
Assuming a good posture and adhering to a regular program of flexibility and abdominal exercises can prevent many cases of low back pain. In addition, keeping your body weight low and your waist trim will prevent LBP. Here are some suggestions for preventing low back pain:

• Use your legs when lifting heavy objects, not your back.  
• Avoid carrying heavy objects above the level of the elbows.  
• Sleep with your knees somewhat flexed.  
• Avoid sleeping lying flat on your back or stomach.  
• Use a firm mattress or sleep with a piece of plywood under the mattress.  
• Sit with one or both knees above your hips; cross your legs or use a footrest. 
• Keep your knees bent while driving.  
• Use a cushion to support your back if your car seat does not have support.  
• Stand with one foot on a stool, especially while ironing, washing dishes, or working at a counter.  
• Follow a formal flexibility exercise program.

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