Lower back pain one of top chronic illnesses at Tinker Published June 19, 2009 By William Mead 72nd Medical Group TINKER AIR FORCE BASE, Okla. -- Back pain and stiffness is a problem for many people. A healthy spine supports the body and lets you bend and twist your back. Injury or overuse can put stress on the spine, causing wear and tear on the joints where the vertebrae meet. You may have pain and stiffness or you may have no symptoms until the spine is permanently damaged. Recurrent back pain is the third most prevalent chronic illness challenge here at Tinker. But, there is hope. The more you can learn about this life altering challenge, the better the chances of avoiding its painful consequences. What causes low back pain? The low back is a vulnerable area, constantly under the strain of supporting the upper body. Injuries, wear and tear, hereditary weakness or excess weight can cause a variety of painful low back problems. The low back is one of the three natural curves of the spine. If that area lacks strength or flexibility, the entire back loses support. This can put pressure on joints, nerves and discs. Vertebrae are bones that protect the spinal cord; however, they can be forced or locked out of their proper positions. When a joint is out of position, the bones can't move correctly. This is called spinal dysfunction. Intervertebral discs are the soft but strong cushions that separate the vertebrae in the spine and absorb shock as the body moves. A healthy disc has a spongy, gel-like case and a tough outer ring. The vertebrae rock back and forth and rotate on the discs, allowing you to move easily. Repeated strain over time, an injury or sudden, forceful movements can damage discs and irritate nerves, causing pain, numbness or tingling in the back, legs, neck and arms. With repeated stress, a disc can wear down. The disc's center may begin to bulge into the outer ring, irritating nearby nerves. This is commonly called a bulging disc. With repeated stress, a disc may thin and tear or bulge. Bony outgrowths, or spurs, may develop, muscles may stretch unevenly and nerves may become irritated. Years of stress on joints may cause discs to wear out, called degenerative disc disease. Sudden trauma can cause a disc to rupture. This happens when the center of the disc pushes through the outer ring and onto nearby nerves, causing severe pain. Ligaments and muscles are supportive tissues that can be stretched or torn. Nerves, which carry the body's messages, can get stretched, pinched or irritated, causing pain and limiting movement. What can I do to avoid back pain? Maintain good posture: Remember to keep your ears and shoulders centered over your hips when you sit or stand. When sitting, also be sure to support your lower back with a cushion. Lift properly: When lifting, bend your knees and keep your back straight. Hold the load against your body. Lift up with your leg muscles rather than your back muscles. Don't twist to the side when you lift. Exercise regularly: Aerobic exercise strengthens your muscles and helps keep your spine flexible. Choose activities you enjoy, such as walking briskly, cycling or swimming. Be sure to do warm-up exercises first. Do a backbend: The backbend stretches your muscles the opposite way from how you normally bend. This helps relax your shoulder, back and hip muscles. The backbend also helps maintain both your flexibility and your lower back's natural curve. Stretch your sides: If you do a lot of tasks that use the muscles on one side of your back, your side muscles may become unbalanced. The side bend helps restore balance and maintain flexible side muscles. Try the pelvic tilt: strong stomach and buttock muscles help support your back. The pelvic tilt can strengthen these muscles so they can support your back more effectively. Exercise reminders: 1. Stretch only to a comfortable point. 2. Breathe normally while doing the exercises. 3. If you've had a back injury, check with your doctor before doing these or any other exercises. If you need treatment If you suffer from back pain and believe you may need treatment, ensure you consult your primary care manager to discuss options. Conservative treatment (heat or ice, stretching exercises, massage, or traction) is usually recommended initially. If this treatment is unsuccessful, the 72nd Medical Group does have a chiropractor available to treat active duty military personnel. Again, you must first consult your PCM for a referral.