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This information has been created and supplied to you courtesy of Horizon Blue Cross
Blue Shield of New Jersey. The information is general in nature and is intended to provide
you with an overview of the wellness topic to help you and your family get and stay healthy.
It is not intended as a substitute for the professional advice and care of your doctor.
Always speak with your doctor before starting an exercise program or diet.
If you have any questions or concerns about your health or the health of any of your family
members, consult your doctor.
There may be therapies and programs described here that are not covered benefits.
Check your benefit plan or contact your benefit administrator for coverage details.
Notice
Agenda
Causes of Back Pain
Prevention and Erogonomics
Simple Stretches You Can Do at Work
Diagnosis and Treatment
1
2
3
4
5
Facts and Statistics
6 Resources and Your Questions
Back Pain At a Glance
Source: American Chiropractic Association
• Low back pain is the single leading cause of disability worldwide.
• Back pain is one of the most common reasons for missed work. In fact, back pain is the
second most common reason for visits to the doctor’s office, outnumbered only by
upper-respiratory infections.
• One-half of all working Americans admit to having back pain symptoms each year.
• Experts estimate that as much as 80 percent of the population will experience a back
problem at some time in their lives.
• Most cases of back pain are mechanical or non-organic – meaning they are not caused by
serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Americans spend at least $50 billion each year on back pain – and that’s just for the more
easily identified costs.
Common Causes of Back Pain
Source: WebMD®
• Degenerative disc disease
• Herniated disc
• Sciatica
• Sprain/strain
• Spinal stenosis
• Systemic conditions (infections, inflammatory arthritis,
heart attack, cancer)
Degenerative Disc Disease
Source: WebMD®
Occurs when the discs located
between the vertebrae of the spine
are breaking down with age.
As they deteriorate, the discs lose
their cushioning ability.
Herniated Disc
Source: WebMD®
Occurs when the spongy, soft material that cushions the bones of the spine
(vertebrae) bulge abnormally, slip out of place, or rupture. This can occur in any part
of the spine.
When this presses on a nerve, it can cause intense pain, numbness and/or
weakness in the area of the body where the nerve travels.
Sprains, Strains, Accidents and Injuries
Source: WebMD®
Injuries to ligaments, muscles and
tendons that support the spine and its
joints can lead to back pain.
This often happens:
• When you lift something and twist
at the same time
• As a byproduct of another injury
(e.g., a car accident)
Spinal Stenosis
Source: WebMD®
Occurs when there is a narrowing of the spaces in the spine
(backbone), which can put pressure on the spinal cord and
nerves, causing pain in the back and also in the legs.
Seventy-five percent of cases occur in the lower back.
Other associated symptoms include:
• Frequent falling
• Pain and difficulty walking
• Numbness
• Tingling
• Hot/cold feeling of the legs
Sciatica
Source: WebMD®
Occurs when a burning pain in the lower back extends
downward from the buttocks to the leg.
The pain is usually worse when sitting and a shooting
pain may occur that makes it difficult to get up. It usually
occurs on one side of the body.
Systemic Conditions
Source: WebMD®
Back pain can have unlikely sources.
Seek medical attention for back pain
accompanied by other symptoms.
• Arthritis: weakness or numbness in
legs or arms
• Certain cancers
• Heart attack: pain in the upper back,
chest, jaw and arm
• Infections: fever, burning upon
urination, strong-smelling urine
Diagnostic Tools
Source: WebMD®
• EMG (Electromyography)
o Placement of very small needles into the muscles and electrical activity is
then monitored.
o Can help to distinguish between nerve root disease and muscle disease.
• MRI (Magnetic Resonance Imaging)
o Can differentiate between bone, soft tissues and fluid-filled spaces by their
water content and structural properties.
o Uses very strong magnets to produce images.
o Can evaluate bone degeneration or injury or disease in tissues and nerves,
muscles, ligaments and blood vessels.
• X-Ray
Treatment Option: Medicine
Source: WebMD®
• Good for acute pain
• Not for long-term use
• Can produce side effects
• Can become addictive
• Often doesn’t get to the root of the problem
Treatment Option: Chiropractic
Source: WebMD®
• Hands-on spinal manipulation
• Based on the theory that proper alignment of the
body’s musculoskeletal structure will enable the body
to heal itself without surgery or medication
Treatment Option: Acupuncture
Source: WebMD®
• The placement of thin needles
in specific areas of the body
to help with pain relief.
• Scientists say that the needles
cause the release of natural
painkillers called endorphins
to be released along with a boost
of blood flow and change in brain
activity.
• More than 3 million Americans
use acupuncture, and it is even
more popular in other countries.
Treatment Option: Physical Therapy
Source: WebMD®
• Physical therapists look at your needs and guide your
therapy. They may perform hands-on treatments for
your symptoms. They also teach you special exercises
to help you move and function better.
• A PT will examine and assess your needs, ask you
questions about your pain or other symptoms, and
your medical history.
• Treatment may include
• Exercises or stretches guided by your therapist
• Massage, heat, or cold therapy, warm water
therapy, or ultrasound to ease muscle pain or
spasms
Treatment Option: Surgery
Source: WebMD®
• Usually a last resort when other
treatments do not relieve back pain.
• Procedures include:
o Removing all or part of a disc; inserting
an artificial disc
o Joining spinal bones together
o Removing bone spurs, parts of bones or
ligaments in the back
• May be performed in an outpatient
setting or require a short hospital stay.
Prevention: Weight
EExtra weight can put stress on the muscles and
bones in your back.
• Eat a well-balanced diet.
• Control portion sizes.
• Eat regularly throughout the day.
• Drink six to eight glasses of water daily.
• Get 30 minutes of exercise most days.
Sources: American Heart Association, WebMD®
Prevention: Lifting
Source: WebMD®
• When lifting heavy objects, always fully bend your
knees and let your leg muscles do the lifting.
• If you fold over at the waist, you risk pulling or
straining your lower back.
Prevention: Exercise
Source: American Heart Association
• Strong stomach and back muscles
protect the back.
o Walking, biking and swimming can
protect the discs between your
vertebrae.
o Yoga can gently strengthen the muscles
in the back, increase balance and
flexibility, and ease pain.
• Sedentary behavior can result in back
pain.
Prevention: Avoiding Poor Posture
Source: SPINE-health
Don’t:
• Slouch with your shoulders hunched forward.
• Carry heavy items on one side of your body.
• Cradle your phone between your neck and shoulder.
• Wear high-heeled shoes or clothes that are too tight.
• Hold your head too high or look down too much.
• Sleep with a mattress or pillow that doesn't provide proper back support, or in a
position that compromises your posture.
Poor posture can cause lordosis (also called "swayback"), which is too large of an inward
curve in the lower back
Ergonomics
Source: Occupational Safety and Health Administration
Work station setup
• Chair
• Desk
• Keyboard
• Monitor
• Phone
Your Chair
Source: Occupational Safety and Health Administration
A good chair provides necessary support to the back, legs,
buttocks and arms, while reducing exposures to awkward postures,
contact stress and forceful exertions.
• The backrest should conform to the natural curvature of your
spine, and provide adequate lumbar support.
• The seat should be comfortable and allow your feet to rest flat
on the floor or footrest.
• Armrests, if provided, should be soft, allow your shoulders
to relax and your elbows to stay close to your body.
• The chair should have a five-leg base with casters that allow
easy movement along the floor.
Your Desk Setup
Source: Occupational Safety and Health Administration
• Should provide adequate clearance for your legs.
• Should allow for proper placement of your computer components and
accessories.
• Should allow for the monitor to be placed directly in front of you, at least 20 inches
away.
• Should accommodate a variety of working postures and minimize awkward
postures and exertions.
• Should discourage excessive storage.
Your Keyboard
Source: Occupational Safety and Health Administration
• Place your keyboard directly in front
of you at a distance that allows your
elbows to be relaxed but stay close to
your body with your forearms
approximately parallel with the floor.
• Left-handed people should use
keyboards designed for them.
Monitor
Source: Occupational Safety and Health Administration
• Ideal placement: Directly in front of you.
• Ideal viewing distance: 20 to 40 inches away.
• Ideal viewing time: 20 to 30 minutes (then take a
break).
• Tips:
o Tilt the monitor so it is perpendicular to your line of sight
o Place monitor so top line of screen is at or below eye
level.
Your Phone
Source: Occupational Safety and Health Administration
Desk phones can often lead to back problems and injuries because they:
• Have long cords that can get tangled up
• Encourage awkward body mechanics
• Promote continuous shoulder shrugging
Tips:
• Use a speaker phone or head set for long conversations.
• Keep it close enough to avoid repeated reaching.
Tracking ProgressReturn to work refreshed after this brief, energy-boosting routine:
• Neck: To stretch your neck, slowly flex your head forward and backward, then side to
side. This can be done almost any time to lessen tension and strain. Never roll your
head around your neck – this could cause damage to the joints in your neck.
• Shoulders: Roll your shoulders forward five times, then backward five times to release
tension.
• Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists five times
clockwise, then five times counterclockwise. If you spend a lot of time typing, this may
help minimize the potential for developing carpal tunnel syndrome.
Always consult your doctor before beginning any type of exercise program. Always stretch gently using controlled movements.
If you experience discomfort or pain discontinue exercise and consult your doctor.
Simple Anytime Stretches
Source: American Heart Association
Tracking Progress• Back: Place arms by your side. Sit up tall and squeeze your shoulder blades together and
then release.
• Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion
three times, then counterclockwise. This helps improve blood circulation, and prevents that
tingling feeling you can get when blood circulation is reduced, also known as “pins and
needles.”
• Abdomen/Gluteals: Contract your abdominal and gluteal muscles, hold for a few seconds,
then release. Repeat this throughout the day while you're working at your desk.
• Calves: While sitting, lift up your legs on the balls of your feet and set them down. Repeat
until your legs are comfortably tired. This will exercise your calves, and it also will help prevent
blood clots from developing in your legs.
Always consult your doctor before beginning any type of exercise program. Always stretch gently using controlled movements.
If you experience discomfort or pain discontinue exercise and consult your doctor.
Simple Anytime Stretches
Source: American Heart Association
Sources
• American Chiropractic Association: acatoday.org
• American Heart Association: heart.org
• SPINE-health: spine-health.com
• United States Department of Labor, Occupational Safety and Health Administration:
osha.gov
• WebMD: webmd.com
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