Back Pain Prevention and Awareness

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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.

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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

Questions?

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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