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Lower Back Pain - Prevent and reduce it during everyday activities
Four out of five adults experience significant back pain at some point in their lives. It is the second leading cause of lost work days among adults under 45. Customers often seek help from alternative medicines, including chiropractors, before consulting a doctor or occupational therapist (Pendleton & Schultz-Krohn, 2006). Occupational therapists are qualified health care professionals focused on making clients independent in all areas of life. A key element of occupational therapy (OT) is preventing further pain or injury by modifying or adapting activities. Part of supporting clients with lower back pain includes training in good body mechanics and energy conservation,...
Lower Back Pain - Prevent and reduce it during everyday activities
Four out of five adults experience significant back pain at some point in their lives. It is the second leading cause of lost work days among adults under 45. Customers often seek help from alternative medicines, including chiropractors, before consulting a doctor or occupational therapist (Pendleton & Schultz-Krohn, 2006). Occupational therapists are qualified health care professionals focused on making clients independent in all areas of life. A key element of occupational therapy (OT) is preventing further pain or injury by modifying or adapting activities. Part of supporting clients with low back pain includes training in good body mechanics and energy conservation to modify activities. Intervening before pain becomes chronic is very important because “…long-term pain can create vicious cycles and thereby chronic pain…” (Rosenwax, Semmens & Holman, 2001, p. 185). There are various tips that OTs give to clients to prevent back pain during daily activities. These are helpful for anyone who wants to reduce the risk of back pain and injuries in the future.
Low back pain begins with a single and sudden injury or is a process that occurs over time (Rosenwax et al., 2001). Occupational therapists are useful resources and can provide education to relieve back pain and keep your back healthy. They use the principles of body mechanics and energy conservation in training.
1. Maintain a straight back and do not lean forward.
2. Bend from the hips, not the back.
3. Avoid twisting during activities. Instead, rotate as a unit while keeping the spine in its natural and comfortable position.
4. Maintain good posture. In other words, make sure your head is facing forward parallel to the floor, ears parallel to your shoulders, and arms at your sides.
5. Carry items close to the body. In particular, heavy objects are more dangerous when carried far away from the body (Pendleton & Schultz-Krohn, 2006).
6. Lift objects with your legs to ensure safety as the legs are much stronger than the back (Pendleton & Schultz-Krohn, 2006). Also, do not be afraid of lifting, as it is not recommended to stay in bed all the time when you are in pain. In contrast, light activity is more likely to accelerate the repair process (Rosenwax et al., 2001).
7. Use a wide support base. This means that the feet are shoulder-width apart.
8. Reduce back strain when standing. This can be done by using a small stool or opening a closet door and resting a foot in the base (Pendleton & Schultz-Krohn, 2006).
These body mechanics concepts are easy to understand and require no additional equipment or money to achieve. Using energy conservation principles in addition to good body mechanics can also help with lower back pain.
Occupational therapists understand that clients have busy lives, but their backs can suffer as a result. The principles of energy conservation can help reduce these problems.
1. Plan ahead – For example, prepare meals in advance when you have more energy and reheat them later (Pendleton & Schultz-Krohn, 2006). You can also lay out clothing the night before wearing it.
2. Pace yourself – This requires you to look at the time frame required to complete the task and the ability to complete it without causing harm. For example, wash dishes in the morning and vacuum in the evening, rather than both in one sitting (Pendleton & Schultz-Krohn, 2006).
3. Prioritize – This may include going out to dinner with friends instead of making a big meal at home. Then you don't have to prepare, cook, serve and clean everything in one night.
4. Avoid unnecessary tasks – This may include using disposable tableware for guests instead of dishes that create additional work.
5. Balance activity with rest – For example, use a chair and sit while preparing food to rest your back.
6. Know your activity tolerance – This means knowing how much activity you can tolerate and how much rest is required for recovery. In this way, the back does not become too fatigued (Pendleton & Schultz-Krohn, 2006).
Too many adults experience lower back pain when it is avoidable. Occupational therapists are valuable health practitioners who educate clients to reduce the occurrence of lower back pain. Part of the training includes providing tips on body mechanics and energy conservation to modify everyday activities. These tips are useful for preventing the onset and recurrence of lower back pain. Use after an injury also helps break the vicious cycle of chronic pain (Rosenwax et al., 2001). Now you can incorporate these simple tips into your everyday life.
References
Pendleton, H. & Schultz-Krohn, W. (eds.). (2006). Pedretti's Occupational Therapy: Practice skills for physical dysfunction. St Louis: Mosby Elsevier
Rosenwax, L., Semmens, J. & Holman, C. (2001). Is occupational therapy at risk of ad hocery? An application of evidence-based guidelines for the treatment of back pain. Australian Occupational Therapy Journal, (48) 4, 181-186.
Inspired by Amberly Orton