Can you guess the most common cause of activity limitation in adults 45 years and younger? With the chaotic lives that most of us lead juggling work and family, you may think that it is time constraints. I mean any ounce of time that is not absorbed into your extended workday is squeezed into the fraction of waking moments that are left after work hours have ended. And, if you are a parent, any energy you have reserved from your hectic day is quickly depleted by cooking, helping with homework and straightening up the toys that adorn the family living room. No, amazingly not even the parental commitment excuse is enough to top that of low back pain for being the number one cause of limited activity.I have known a parent or two that attribute their pain in the back to their kids, but clinically speaking, we will take a brief look at the four main categories of back ailments. There is the herniated disc, which is a rupture of the outer layers of fibers that surround the gelatinous portion of the disc; spondylolisthesis, which is a forward sliding of one vertebrae over the vertebrae below it; the notorious accident (car, fall, etc.), which involves trauma to the back; and, degenerative disc disease, which is a progressive structural degeneration of the intervertebral disc. With this variety of back issues, it is no surprise that the American Academy of Orthopaedic Surgeons reports that 15-20% of the U.S. adult population experiences back pain in any given year. Out of that number, another 15-20% will require medical care for their back pain for a minimum of three years, with about 1% suffering a chronic impairment for the remainder of their life. Luckily, many cases of back pain are temporary and future injuries can be reduced with proper guidance. And, if you are so lucky as to not have had a back injury yet, take note of the following treatment since it can also be a preemptive strike against potential back injuries.Lower back problems have often been linked to weakness or imbalance in an individual’s strength and flexibility in the abdominals and lower back. If you question the abdominal aspect, consider that for the epidemic amount of obesity in this country, not only could the extra girth be contributing to the back strain, but it is also failing to provide extra support in the core area if and when back strength is put to the test in even the simplest daily task, such as bending over to pick up something. Since the lower back area is rather small, hence “the small of my back”, its might can be compromised without a fair amount of strength training to wane potential damage. Another possibility of lower back pain is poor flexibility in the hip flexors and tightened hamstrings, both of which can be improved through flexibility programs, such as yoga or full body stretching. The best possible scenario is to maintain a fitness program that includes aerobic training (which can provide a well-rounded body workout) and exercises that focus on building muscle, and subsequently strength, in the core area before a low back problem strikes. However, a very similar exercise plan can also improve an existing back condition provided that your physician has given you clearance to begin a fitness program for recovery and that you proceed with the proper phases of progression throughout your assisted healing process.While performing exercises a person with back pain should stay fully aware of postural alignment and always make time for a ten minute warm-up and stretching after the weight training session has ended. Positions to avoid include unsupported forward flexion (bending forward), extraneous twisting at the waist (especially with weights), lifting both legs simultaneously while lying flat and any rapid movements with the core flexed or hyper extended.After having a back issue, even for the first time, there is a 50% chance of having another episode within a year. Stay vigilant in your quest for a strengthened torso and you are sure to alleviate some of your chances for acquiring a painful back problem that interferes with your ability to enjoy your most valued daily activities, no to mention a pain-free back.
Sherri Dodd has chosen a lifestyle of fitness since taking up racquetball at age fourteen. Always aspiring to teach others the benefits of exercise and eating right, she transformed her lifestyle into a career shortly after becoming an ACE-certified Personal Trainer and an ACE-certified Lifestyle & Weight Management Consultant.

Since that time, she has trained individually, at a prestigious swim and racquet club and has developed departmental fitness programs for one of Silicon Valley’s most respected corporations. Combining the joy of becoming a full-time mother with her fitness goals, Sherri kept notes of her physical recovery from two pregnancies and decided to expand the notes into her first published book, Mom Looks Great. After a few years online, Mom Looks Great was re-edited and made into an ebook.

EXCITING! Most recently, Sherri was recruited as Head Coach and spokesperson to Slimvia, a new and innovative approach to food cravings through the use of natural supplementation. Sherri is also a Kickboxing Instructor, Self-Defense Instructor, and a freelance writer on the subjects of exercise, nutrition and the lighter side of motherhood.

Back pain is one of the most common medical complaints that doctors hear about. It affects more than 80% of adults at some point in their lives.

While it can impact those of varying ages and backgrounds, certain people are more at risk for back pain than others. And there are a variety of strategies they can use for back pain relief.

The following is a summary of the main risk factors that could leave you susceptible to back pain, followed by some of the most common causes of back pain, and treatments for back pain relief.

Risk Factors for Back Pain

* Age. Your chance of suffering from back pain increases with age. Because the discs that provide cushioning to the spine can wear out over time, older people are more likely to experience back pain than the young.

* Obesity. Being overweight places an added burden on the spine. This can unduly stress the back, resulting in back pain.

* Sedentary Lifestyle. People who sit for long periods of time at a desk are more susceptible to back pain. Sitting, especially in a slumped position, can put you at increased risk for back pain. People who exercise and are more physically active are less likely to injure their backs or suffer from back pain than others.

* Occupational Hazards. People with jobs that require large amounts of standing, lifting, bending, and/or twisting are more likely to suffer from back pain. These activities place additional strain on the spine, which can contribute to back pain or injury.

* Smoking. Smokers appear to have a higher risk of back pain than non-smokers. This may be related to the fact that smoking reduces blood circulation. In addition, smokers tend to take longer to heal than non-smokers, which could mean that back pain lasts longer for them.

Common Causes of Back Pain

* Injuries. Pulled or strained muscles, fractures, sprains and other injuries are often the root cause of back pain. These injuries, even when not affecting the back directly, can increase pressure on the spine, which stresses the back.

* Spinal Disc Problems. Discs act as cushions between the spinal vertebrae. Disc degeneration, ruptured or herniated discs and other disc-related conditions can result in sudden or chronic back pain.

* Arthritis. Various forms of arthritis, or inflammation of the joints, can either cause back pain or make it worse. Osteoarthritis, in particular, is a common cause of back pain among older adults.

* Other Diseases or Conditions. Scoliosis, kidney stones, endometriosis, and fibromyalgia are among the conditions that are associated with back pain. In rare cases, back pain may be caused by infection or cancer in the spine.

Common Treatments For Back Pain Relief

If you suffer from back pain, you should consult with a physician for a proper diagnosis and to determine the best treatment options, because the best method of managing your back pain often depends on what caused it.

Here are some treatments and pain relief medications often prescribed by doctors for back pain:

* Over the Counter Pain Relief. Aspirin, acetaminophen and ibuprofen can all be effective for back pain relief.

* Prescription Pain Relief Medication. A variety of prescription medications have been shown to be effective in the treatment of back pain. These include muscle relaxants, narcotics, and prescription-strength anti-inflammatory drugs.

* Exercise and Physical Therapy. Chronic back pain can often be eased through certain types of exercise or physical therapy, though strenuous exercise is usually not recommended for acute back pain.

* Heat Therapy or Cold Packs. Hot or cold packs can sometimes provide effective pain relief. Cold packs help reduce swelling and can numb back pain to some extent while heat helps loosen and relax muscles.

* Alternative Pain Relief Treatments. Some people with back pain have been helped by alternative treatments including: massage therapy, acupuncture and acupressure, and transcutaneous electrical nerve stimulation (TENS).

* Surgery. Surgery is considered only in cases where chronic back pain does not respond to other treatments.
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