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Contributed
by Dr Chin Swee Aun
National Healthcare Group Polyclinics
Setting higher standards for family healthcare in
the community
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Ouch!
My Back Hurts!
What causes low back pain?
Most often, low back pain is caused by a stretched or strained muscle.
This muscle hurts when you move while it is healing. Back pain can
also come from a bulging "herniated" or "ruptured"
disc. Sometimes one of the discs (which is like a cushion between
your back bones) pushes out into the space around your spine. There
is a nerve in this space. If the disc pushes on this nerve, it hurts.
The pain can shoot down your lower back into your buttocks, or down
your leg. You might have weak muscles or tingling in your leg or
foot on the affected side.
Is
low back pain a sign of a serious illness?
Very few people with low back pain have a serious illness. After
talking with you and examining you, your doctor can usually tell
if you might have a serious illness.
What exercises should
I do?
Here are two stretching exercises that can help alleviate back
pain:
- Stand
up and put your hands at the hollow of your back. Then slowly
and carefully bend back just a little bit, toward your hands.
Hold the stretch for a few seconds and then release.
- Lie
flat on your back with your knees bent up. Put your hands around
your left knee and pull it down toward your chest. Hold the stretch
for a few seconds and then release. Now repeat the stretch with
your right knee. Then pull both knees to your chest at the same
time and hold the stretch for a few seconds.
Do
these stretches twice every day, for 5 to 10 minutes in the morning
and 5 to 10 minutes in the evening.
Good posture is important for a healthy back:
- When
standing, keep your knees relaxed and your shoulders back. Shift
your weight often from one foot to the other and move around as
much as you can.
- Sit
on a chair that supports your back and keep your feet flat on
the floor, or use a foot rest. Support the curve at your lower
back by putting a small pillow there.
- Sleep
on a comfortable mattress and change positions often. When you
get out of bed, roll to your side first and then use your arms
to help you get up.
- When
lifting heavy things, be sure to squat down, not bend at the waist.
In this way, you use your legs to lift the item.
- If
you have to reach high for something, use a step stool instead
of straining to reach up.
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