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My Aching Back! Tips on avoiding back injury
Newswise — Over 20 million
Americans suffer from back pain caused by the derangement of an
intervertebral disk. After the common cold, back pain is the second
most common cause that Americans call in sick, costing businesses as
much as $100 billion every year. With the goal of preventing this
all-too-common ailment, NewYork-Presbyterian Hospital's Spine Center
offers tips on avoiding back injury.
"The back is a complex structure
with many delicate parts. But with some common sense—including
proper lifting, good posture and exercise—it's possible to avoid
common back pain," says Dr. Paul C. McCormick, director of the Spine
Center at NewYork-Presbyterian Hospital/Columbia University Medical
Center and professor of neurosurgery at Columbia University College
of Physicians and Surgeons.
Lifting
· Make sure the object is properly
balanced and packed correctly so the weight won't shift when lifted.
· Before you lift,
test the weight of every object by pushing it—a
small size doesn't mean a light weight. And get
help, if you need it.
· Take your time lifting. Rushing will strain your
muscles.
· Bend at the hips and knees, not the lower back.
Maintain proper posture with back straight and head
up. Use your legs to lift.
· Never twist. Keep the shoulders in line with the
hips and face the object. Pivot at the hips, not the
back.
· Get a good grip by using handles or gripped
gloves. And avoid slippery or uneven surfaces.
· Keep the weight close to your body.
· Look before you lift to make sure you know where
you're going to place the object.
In the Office
· In good sitting alignment, the
feet are supported, the hips should be level with or slightly above
the knees, the spine is vertical or slightly reclined, and a small
arch in the lower back is maintained.
· If sitting at a computer, the shoulders are relaxed down away from
the ears; the elbows are by the side, bent to about 90 degrees; the
wrists are neutral (not bent up, down or away from each other), and
the head is facing front without protruding forward.
Exercising, Stretching and Good
Posture
· Regular cardiovascular exercise
will make injury less likely.
· Do stretching and strengthening exercises to increase back and
abdomen flexibility.
· Maintain good body weight and don't smoke.
· Maintain good posture, even while sitting. Don't slouch or hold
your head too far forward. Hold in your belly to keep it from
putting excess force on the spine.
· Sleep on a mattress that is firm, not sagging, but not too hard.
Do not sleep on your stomach.
Treatment
The vast majority of patients with
lower-back pain improve spontaneously by avoiding pain-provoking
activities. Back pain is nearly always caused by strain or sprain of
muscles, ligaments or soft tissue. Patients are not encouraged to
stay in their bed for longer than 48 hours—lack of activity can
delay recovery.
Indications that a serious injury
has occurred include abnormal bowel or bladder function, bilateral
sciatica (pain down both legs), weight loss, history of cancer,
fever, IV drug use, steroid use, an older patient, fever and severe
pain. In these cases, patients are referred for a diagnostic workup
that may include X-ray, MRI and CT scan. When a diagnosis is made,
treatment can include physical therapy, complementary medicine
(acupuncture, magnetic therapy, herbal medications and more), and
surgery for serious conditions like chronic sciatica, spinal
stenosis (narrowing of the spinal canal) and spondylolisthesis (a
degenerative arthritic condition that causes the misalignment of the
vertebrae).
"We offer a range of
state-of-the-art microsurgical and minimally invasive surgical
options for treatment of spinal conditions. These techniques have
improved the safety and efficiency with which patients with spinal
disorders are treated," says Dr. Roger Härtl, a spine specialist at
the Spine Center at NewYork-Presbyterian Hospital/Weill Cornell
Medical Center and assistant professor of neurological surgery at
Weill Cornell Medical College.
For more information, patients may
call (866) NYP-NEWS.
NewYork-Presbyterian Spine Center
The NewYork-Presbyterian Spine Center provides comprehensive,
multidisciplinary care for patients with spinal disorders, including
the latest innovative treatment options for the full range of
neurological disorders.
Combining the expertise of
physicians at NewYork-Presbyterian Hospital/Columbia University
Medical Center and NewYork-Presbyterian Hospital/Weill Cornell
Medical Center, the Spine Center team includes clinicians in
neurosurgery; anesthesiology and pain management; rehabilitation
medicine and psychiatry; and physical therapy.
Conditions treated include
herniated discs, low back or neck pain, spinal stenosis, spinal
compression fractures, congenital disorders of the spine, spinal
tumors, spinal vascular malformations, spinal cord injuries, and
peripheral nerve disorders. In addition to providing proven
treatments, the Spine Centers are committed to deepening the
understanding of the causes and mechanisms of spinal disorders
through innovative clinical research.
NewYork-Presbyterian
Hospital
NewYork-Presbyterian Hospital—based in New York City—is the nation's
largest not-for-profit, non-sectarian hospital, with 2,335 beds. It
provides state-of-the-art inpatient, ambulatory and preventive care
in all areas of medicine at five major centers: NewYork-Presbyterian
Hospital/Weill Cornell Medical Center, NewYork-Presbyterian
Hospital/Columbia University Medical Center, Morgan Stanley
Children's Hospital of NewYork-Presbyterian, NewYork-Presbyterian
Hospital/Allen Pavilion and NewYork-Presbyterian
Hospital/Westchester Division.
One of the largest and most
comprehensive health-care institutions in the world, the Hospital is
committed to excellence in patient care, research, education, and
community service. It ranks sixth in U.S.News & World Report's guide
to "America's Best Hospitals," ranks first on New York magazine's
"Best Hospitals" survey, has the greatest number of physicians
listed in New York magazine's "Best Doctors" issue, and is included
among Solucient's top 15 major teaching hospitals.
The Hospital has academic
affiliations with two of the nation's leading medical colleges:
Weill Cornell Medical College and Columbia University College of
Physicians and Surgeons. For additional information, visit
http://www.nyp.org.
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