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Your doctor may recommend one or more of the following therapies depending on your health situation:

PRESCRIPTIONS Prescription pain medication along with a muscle relaxant may be prescribed for prolonged pain.

HEAT, ICE, OR MASSAGE A licensed massage therapist can apply heat, cold, and gentle massage to reduce pain and muscle spasms.

ELECTRICAL STIMULATION Transcutaneous electrical nerve stimulation can help stop pain by blocking nerve signals from reaching your brain. However, the effect is often short term.

PHYSICAL THERAPY A physical therapist can design a rehabilitation program to help prevent recurrent injuries, improve your flexibility, correct your posture, and strengthen back-supporting muscles.

SURGERY Most people with back pain do not need surgery. However, if you suffer unrelenting pain, muscle weakness caused by nerve compression, or a herniated disc, surgery may be recommended. Get a second opinion before proceeding.

BackYour DoctorTypes of Treatment to Expect from…

How to Prevent

Pain

For More Information

The Occupational Safety and Health Administration

www.osha.gov

Exercise Exercise is one of the best weapons against back problems. Aerobic exercise such as walking, swimming, jogging, or bicycling will help you control your weight, enhance your overall fitness, reduce stress, and improve your aerobic capacity. Consider a brown bag lunch so you can use that break time to take a brisk walk.

Stretching Stretching is an essential part of every major athlete’s routine, but it’s just as important for people who work at desks or do repetitive motions. Proper stretching reduces the risk of injury by warming up tight muscles, increasing circulation, and maintaining flexibility. You can stretch just about anywhere and anytime—at home, work, or in your car. In fact, it’s important to stretch periodically throughout the day to prevent injury. Some people set their watches to beep every hour to remind them to get up and stretch.

Strengthening Doing exercises to strengthen your lower back as well as other supporting muscles will help reduce wear and tear on your back and make you less prone to other injuries. Building strong abdominal muscles is especially important. Before starting a new exercise program, consult a trained, knowledgeable person who can help

Once you’ve suffered an acute

episode of back pain, you’re

five times more likely to suffer

a recurring episode. You can

reduce this risk by making some

important lifestyle changes.

develop a personalized strengthening program for you. Be sure your “form” is right to avoid injury.

Control Weight Excess weight puts added stress on your back and can cause and aggravate back pain. Instead of dieting it’s better to focus on what you should

eat—a variety of fruits and vegetables, whole-grain foods, and lean protein. Keep healthy foods available

and eat 3-4 small meals a day. And do exercise—it’s essential when it comes to controlling your weight.

Posture Poor posture while sitting and standing (slouching or standing with a swayback) exaggerates your back’s natural curves and puts unnecessary strain on your back. Stand and sit up straight by pulling in your stomach muscles and pushing your shoulders back; keep your feet flat on the ground when sitting.

Body Work Various forms of body work can help improve posture and increase range of motion and flexibility. Forms include the Alexander Technique, the Feldenkrais, Tai Chi, Trager work, and Rolfing.

Yoga Yoga can help build strength and flexibility, and teaches powerful relaxation techniques as well.

Get Your BackPrevention…

on Track

The information contained in this brochure has been carefully reviewed for accuracy. It is not intended to replace the advice of your physician or health care provider.

A P U B L I C A T I O N O F

17002 MARCY STREET, SUITE 140 | OMAHA, NE 68118

402.827.3590 | WELCOA.ORG

©2017 Wellness Council of America 200226Information may not be reproduced, copied, cited or circulated in any printed

or electronic form without written permission from the publisher.

B R O C H U R E SBROCHURES

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B R O C H U R E S

Some 80 percent of us will experience back problems

at some time in our lives. Back pain is ranked second

only to headaches as the most frequent cause of pain,

and tops the list of workplace injuries, causing more

lost time, disability, and lost dollars than any other.

Our backs are carefully engineered networks of bones, muscles, tendons, ligaments, and nerves that help balance and bear the weight of our bodies and the loads we carry. Any minor damage or imbalance to this delicate system can stress muscles and joints, causing pain and injury. Most back injuries are not caused by a single stressful event, but occur gradually over time. A lifetime of poor posture, poor lifting, and/or bending, and reaching and twisting activities can gradually weaken your back’s supportive structures as well as cause pain and injury.

RISK FACTORS FOR BACK PAINBeing overweight—your back has to support the extra weight.

Poor muscle tone—your muscles can’t meet the challenge when you ask something extra of them.

Poor posture—stress is created.

Heavy lifting—carrying children as well as occupational lifting.

Desk jobs/computer use—our bodies don’t thrive sitting for long periods hunched over a keyboard.

Unhappiness—researchers have found that general dissatisfaction with our social and economic situations can double or triple the risk of low back pain.

It’s no wonder so many of us suffer from back pain. But it’s not a part of life you have to passively accept. Read on to learn how to recover quickly when you do have back pain, and how to reduce the risk of back pain in the future.

RELIEVE BACK PAINBack pain often resolves itself without professional help, especially if you follow these steps:

REST. At the first sign of back pain, stop what you’re doing to prevent aggravating the situation.

Thereafter, avoid activities that hurt, but don’t stop moving entirely. Inactivity will cause your muscles to weaken and could prolong the healing process. Resume exercising to maintain muscle tone, but at a reduced level, working back up to normal.

APPLY ICE. After an injury, immediately apply ice (wrapped in a towel) several times a day for up to 20 minutes at a time.

FOLLOW WITH HEAT AFTER 48 HOURS. Once acute pain has subsided, usually within the first two days, apply heat using a heating pad, moist heat or a heat lamp for approximately 20 minutes a session. Keep the heating pad on a low setting to avoid burns.

MEDICATE. Take over-the-counter, nonsteroidal, anti-inflammatory drugs like aspirin and ibuprofen (Advil) which reduce inflammation in the joints

and muscles, and help relieve pain. Acetaminophen (Tylenol) can help reduce the pain.

MASSAGE. Massage can increase circulation and flexibility, reduce tension and pain, and help relieve muscle spasms.

USE STRESS REDUCTION TECHNIQUES. Many health professionals believe that back pain has a lot more to do with stress than with structural problems. Use relaxation techniques like humorous movies, meditation, music, aromatherapy to help you recuperate.

Back to WorkBack-Saving TipsGet a good seat! In your vehicle or work station, if your chair does not have a lumbar support, place a pillow or rolled towel at the small of your back to maintain the normal curve. Sit deep in your seat with a straight back and both feet flat on the floor. The height of your work area should be level with your elbows when arms are hanging at sides. Use armrests if available. The top of your monitor should be at or slightly below eye level. When you drive, adjust your seat to keep your knees and hips level. Move your seat forward to avoid over-reaching for the pedals.

› Reduce or eliminate awkward bending, reaching, twisting and turning motions, especially while lifting. Avoid lifting things overhead. Lift with your legs. Keep objects close to your body. Ask for help when lifting heavy objects, or break loads into smaller units.

› Push rather than pull to put less strain on the lower back and shoulders. When sitting or standing, periodically shift positions, take regular breaks and do periodic stretching.

› Practice good posture when sitting and standing to maintain the natural curves of your spine.

› Sleep in a comfortable position and on a firm mattress that is appropriate for your weight. Use pillows under or between your knees for support.

› Wear comfortable low-heeled shoes. They’ll reduce stress on your knees in particular, and make it possible to enjoy walking. If you stand for long periods, rest one foot at a time on a low footrest.

3-Minute Stretch WorkoutIf done throughout the day, these stretches will reduce muscle tension and help protect against cumulative trauma-related problems. Stretch slowly—your goal is to relax. Do not stretch to the point of pain and never bounce. Hold for three to five relaxing breaths and stretch both sides. Before performing these or other exercises, always check with your doctor first.

› Neck Stretches - Bend head downward and gently upward. Slowly and fully turn head to one side three times, then the other. Side bend the neck toward your shoulder, hold, then look down.

› Chest/Shoulder Stretch - Sitting forward in your seat or standing up, clasp your hands behind your back and slowly straighten the arms.

› Neck Retraction - Pull your chin and head straight backward as if to make as many chins as you can. Hold for a few seconds and repeat.

› Back Extensions - After sitting for awhile or before lifting and bending, place your hands on the lower back, gently push forward, and raise your chest upward and back.

› Shoulder Rolls - Roll shoulders forward in 3 large circles, then backwards.

› Seated Twist - With arms on the lower back, turn the shoulders and head slowly and completely to each side several times.

Got Back Pain?

› Runner’s Stretch - Place your hands above shoulder level against the wall with heels flat on the floor. Bring your right leg forward and bend down. Your left leg should remain straight behind you. Hold for 3-5 breaths and switch legs.

› Quad Stretch - Place one hand on a stable surface. Stand upright and bend one leg. Hold your foot lightly and pull back to stretch the front of your thigh. Hold 3-5 breaths for each leg.

10-Minute Home StretchWork some stretching into your morning routine. If you’re recovering from a current back injury, light stretching is often recommended as soon as you wake up. Be sure to get up and move around to get some blood flowing to your muscles before you begin these stretches.

› Knee To Shoulder - Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Grasp your right knee and gently pull it up toward your right shoulder. Return to the starting position and repeat with the left leg.

› Seated Trunk Flexion - Sitting near the edge of a chair, spread your legs and cross your arms over your chest. Tuck your chin and slowly curl your trunk downward. Relax. Uncurl slowly into an upright position, raising your head last.

› Press Up - Lie on your stomach with your hands in position as if preparing for a push-up. Slowly lift your torso while keeping your hips and legs down and in contact with the floor. Raise your torso, slowly increasing the lower back curve to a point where you feel a stretch, then lower yourself back down to the starting position. Repeat.

You’re not alone.Is back pain slowing

you down? Here’s how to recover along with

some simple preventive measures to keep your

back strong and healthy for a lifetime!

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