Parkland specialist emphasizes body awareness in dealing with back pain
Condition affects most Americans at some point in life
It could be something as simple as bad posture, stress or even smoking, but whatever causes it, back pain is a condition afflicting millions of Americans each year. The National Institutes of Health estimates that eight out of 10 people will suffer from back pain at some time in their life.
With September designated as National Pain Awareness Month, healthcare experts say it’s a good time to learn more about the issue of pain and pain management. And, because back pain is such a common condition, clinicians at Parkland Health & Hospital System stress that it is important to learn how to prevent, reduce or manage it.
For Dallas resident Laprince Wafer, 31, pain has been a constant companion since August 2014 when he was injured in an automobile crash.
“I was off work for three months and couldn’t walk for two months,” Wafer said. “I felt this pain in my back. It felt like something was wrapping around my spinal column and squeezing until I couldn’t walk.”
But as a result of help he received at the Physical Medicine & Rehabilitation Clinic at Parkland, the pain has lessened, his mobility has increased and he is ready to go back to work as a fork lift operator.
“The staff at Parkland really helped me a lot, teaching me how to stand and lift and use my muscles so that I don’t put too much strain on my back,” Wafer said.
Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.
“Body awareness is important when it comes to preventing or managing back pain,” said Beth Belk, a physical therapist at Parkland who also is a certified yoga instructor. “Whether you’re lifting something, reaching for an object or even just sitting at your desk, it’s important to be aware of your posture. You have to be mindful of your body in all positions at all times.”
For example, she said, when you’re sitting down, make sure your feet are planted flat on the ground with your ankles, knees and hips bent at a 90-degree angle. Sit down equally through your hips (not in a slouched position on your tail bone). Draw your belly button in toward your spine. Broaden your collar bones to open your chest. Relax your shoulders down. Draw your head back so that your ears are over the shoulders and think about lifting up tall through the top of your head. Essentially, she said, you are lengthening your spine while sitting down. Make sure that if you sit for long periods of time that you take frequent standing breaks (every 30-60 minutes) in order to stretch your muscles and relieve any pressure you may feel from sitting.
Improper posture, whether sitting, standing or lifting is a major contributor to back pain. But there are other factors that can result in or aggravate back pain, including some you may not have even considered as back-pain culprits:
- Ill-fitting foot wear which can result in improper posture
- Being overweight
- Lack of exercise
- Stress
- Smoking
“People who are in a chronic state of stress release an inflammatory hormone called cortisol, which creates inflammation and consequently, more pain in the body, making it difficult to lose weight and putting you at risk for developing chronic illness or conditions,” Belk said.
She also noted that smoking is not only dangerous to your body but it directly affects your spine. Smoking hardens the discs in your spine, weakens the bones or vertebrae in your spinal column, and slows down blood flow which keeps healing oxygen from reaching damaged tissue.
What it comes down to, she said, is that you need to consider your body as a whole when dealing with back pain.
Learn more about Parkland's Physical Medicine & Rehabilitation Clinic.
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