{"id":117139,"date":"2015-05-18T11:05:46","date_gmt":"2015-05-18T11:05:46","guid":{"rendered":"http:\/\/4cd.e16.myftpupload.com\/?p=117139"},"modified":"2015-05-18T11:06:22","modified_gmt":"2015-05-18T11:06:22","slug":"health-alert-will-your-spine-last-you-a-lifetime","status":"publish","type":"post","link":"https:\/\/citifmonline.com\/2015\/05\/health-alert-will-your-spine-last-you-a-lifetime\/","title":{"rendered":"Health alert: Will your spine last you a lifetime?"},"content":{"rendered":"

Chronic back pain used to be the reserve of the elderly and was frequently used as the Rubicon for transition into frailty.<\/p>\n

Nowadays, everyone, even the most energetic of young adults, complains of chronic back pain.<\/p>\n

Although acute trauma, systemic illnesses and congenital abnormalities of the spinal column all cause back pain, a significant percentage of back pain is work related. It is therefore not surprising that the people who experience it most are office workers who sit for long hours, long distance drivers, people who crouch when working, like surgeons, barbers and dressmakers, and people whose work involves heavy lifting and carrying of objects.<\/p>\n

Back pain is usually of muscular origin, but chronic muscular pain is an indication of gradual destruction of the elements of the spine, and that is where the real problem is. Analgesics will resolve the pain, but will not reverse the destruction. This is why you have to prevent the pain from occurring in the first place.<\/p>\n

To ensure that your spine lasts you your lifetime, and to prevent doctors from pronouncing spine-chilling diagnoses like lumbar spondylosis and spondylolisthesis on you, kindly do the following;<\/p>\n

Sit right- humans are created to be upright beings and sitting puts 3 times more pressure on the spine than standing. It is thus important to sit on a comfortable chair and in the proper way.<\/p>\n

When you sit do not slouch or recline deeply; make sure your back is straight. Also make sure your arm rests are at the same level as your table to ease the pressure on the back. Make sure your seat is not too hard, so that you are not forced to shift your weigh about in awkward positions.<\/p>\n

An ergonomically healthy chair is one that has an adjustable height and backrest, shaped in the same curvature as the normal spine with lumbar (lower back) support, has arm rests and moves around easily; if you have to sit for long hours during work, this is the kind of chair you should use.<\/p>\n

It is also advised that you get out of your seat and walk at least once every one hour if you sit for long hours during the day. If these strategies fail to prevent chronic back pain, a stand-up desk\/counter may be a better option.<\/p>\n

Lift right- heavy lifting is the major cause of lower back muscle strain. If possible, avoid lifting heavy objects altogether.<\/p>\n

\"Fig.<\/a>
Fig. 1 Lifting right (Source: webshare.northseattle.edu)<\/figcaption><\/figure>\n

If lifting is imperative though, make sure you do it right, with knees bent and back straight and upright (as shown in Fig. 1) This technique should be used even when picking light-weight objects from the floor. After lifting the object, make sure you keep it close to your body if you have to move it around. This action reduces the pressure on the spine.<\/p>\n

Sleep right- after a long day of putting stress on the back, sleep time is time to relax the muscles and bones therein. The best way to sleep is to lie on your back (with one flat pillow). If you sleep on your side, use 2 pillows. The idea is to keep your neck and spine in a straight line. Also make sure your mattress is good. There is no one specification for a good mattress, but there are two basic rules to follow in choosing a mattress:<\/p>\n

1. It should be comfortable for YOU.<\/p>\n

2. It should not cause back pain upon waking. If your mattress sags severely under the slightest pressure, it is unlikely to be comfortable and likely to cause back pain.<\/p>\n

Exercise (right) \u2013 Exercise is good for the body, but certain movements can do harm to the back. Golfers and tennis players who fail to use the right technique in their swing can develop severe back troubles. On the contrary, good back exercises can go a long way to prevent or even manage back problems. Swimming, aerobics and yoga are good ways to exercise the back muscles generally.<\/p>\n

\"Fig.<\/a>
Fig. 2 Seated hamstrings stretch (Source: pilatesfanatic.co.za)<\/figcaption><\/figure>\n

There are also exercises, like certain weight lifting exercises, that target specific muscle groups in the back. It isadvised that these exercises be done under the supervision of a physical therapist or qualified gym instructor, since they can cause more problems when done the wrong way.<\/p>\n

There are also very simple exercises that can be done while at work to ease pressure in the back: one such exercise is the Seated hamstrings stretch- sit on the edge of your chair and stretch out one leg, with the foot pointing towards the ceiling. While you do this make sure your back is straight and upright (see Fig. 2).<\/p>\n

You should feel some tension in the back of the thighs (the hamstrings). Hold it for 20 to 30 seconds and then switch to the other leg. The hamstrings insert in the pelvis and this exercise will decrease the pressure on the pelvis and provide relief for the lower back.<\/p>\n

Maintain correct posture always: It is important to avoid awkward body configurations while you work and go about your everyday duties. While walking make sure your back is straight; stooping increases the pressure on the spine, which will cause back pain. Be careful of those lazy chairs and sofas; when sitting, sit right (refer above) and when lying don\u2019t strain your back. Also avoid resting your head on the arm of the sofa if it is too high.<\/p>\n

A unique problem exists for people with an unavoidable shift in their centre of gravity e.g. women in the late stages of pregnancy and those with very heavy breasts. Because such people have to bend backwards to keep themselves stable, they inevitably put severe pressure on the spine, leading to back pain.<\/p>\n

Pregnant women should avoid long periods of standing and lie on their side to relieve the pressure on the back. Women with large breasts that cause back discomfort may need breast reduction surgery.<\/p>\n

Seek expert care early- It is advisable to seek medical attention for all cases of back pain. What you may consider to be trivial may have an ominous underlying cause. What you may consider as a simple swelling in the middle of the back may be Tuberculosis of the spine and the earlier treated, the better the outcome.<\/p>\n

Seeking expert care early also helps prevent avoidable complications of ailments of the spine and back, e.g. nerves trapped by collapsed and abnormal segments of the spine may lead to progressive leg weakness and even difficulty walking if not treated early.<\/p>\n

With the numerous traditional and emerging diseases we have to deal with, having the power to prevent one is a refreshing prospect. The strategies will have to become habit, before any benefit can be realized; but I assure you, it will be worth it.<\/p>\n

The conversation continues on the Citi Health Chat<\/strong> on Wednesday, 20th May, 20014<\/p>\n

By: K.T. Nimako (MB ChB)<\/p>\n

Dr. Kojo Nimako is a private medical practitioner with an interest in public health and Citi FM\u2019s Chief Medical Correspondent. He is also the Executive Director of Helping Hand Medical Outreach, an NGO focused on health education.
\nE-mail: kojotwumnimako@gmail.com
\nTwitter: @KTNimako<\/p>\n","protected":false},"excerpt":{"rendered":"

Chronic back pain used to be the reserve of the elderly and was frequently used as the Rubicon for transition into frailty. Nowadays, everyone, even the most energetic of young adults, complains of chronic back pain. Although acute trauma, systemic illnesses and congenital abnormalities of the spinal column all cause back pain, a significant percentage […]<\/p>\n","protected":false},"author":24,"featured_media":71189,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[8,15],"yoast_head":"\nHealth alert: Will your spine last you a lifetime? - Citi 97.3 FM - Relevant Radio. 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