Recurrent back pain a top chronic illness at Tinker Published June 26, 2008 By William E. Mead Doctor of Chiropractic Medicine, 72nd Medical Group TINKER AIR FORCE BASE -- A healthy spine supports your body and lets you bend and twist your back. Injury, overuse, or a problem from birth can put stress on the spine. This causes wear and tear on the joints where the bones (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 3rd most common chronic illness challenge at Tinker AFB. But, there is hope. The more you can learn about this life altering challenge, the better your chances of avoiding its painful consequences. What Causes Low Back Pain Your low back is a vulnerable area, constantly under the strain of supporting your upper body. Injuries, wear and tear, hereditary weakness, or excess weight can cause a variety of painful low back problems. Your low back is one of the three natural curves of your spine. If that area lacks strength or flexibility, your entire back loses support. This can put pressure on joints, nerves, and discs. Painful Problems Vertebrae are bones that protect your spinal cord. They can be forced or locked out of their proper positions (misaligned). When a joint is out of position, the bones can't move correctly. The discs that act as cushions between the bones become stressed and may press on nerves. Ligaments and muscles are supportive tissues that can be stretched, torn, or weakened. Intervertebral discs are the soft but strong cushions that separate the vertebrae in your spine and absorb shock as you move. A healthy disc has a spongy, gel-like center (nucleus) and a tough outer ring (annulus). 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 your back, legs, neck, and arms. With repeated stress, a disc can wear down. The disc's nucleus may begin to bulge into the annulus (bulging disc) and irritate nearby nerves. Sudden trauma can cause a disc to rupture. The nucleus pushes through the annulus and presses on nearby nerves, causing severe pain (ruptured disc). With repeated stress; a disc may thin and tear or bulge. Bony outgrowths (spurs) may develop, muscles may stretch unevenly, and nerves may become irritated. Years of stress on joints may cause discs to wear out (Degenerative Disc disease). The nerves may become irritated, causing pain and limiting movement. Nerves, which carry the body's messages, can get stretched, pinched, or irritated. What Can I Do To Avoid Back Pain? Just as you may not know that a tire on your car is out of balance until it begins to vibrate or wear unevenly, you may not know your spine is out of alignment until you feel pain. You can do much to prevent this by being aware of your body and taking care of yourself. 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 like, 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. Stop if you feel any pain. 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 Chiropractors are trained to improve the health of your spine. Special chiropractic procedures can help slow or prevent spinal problems and relieve pain. During an appointment, your chiropractor gently presses on the joints in your spine to improve range of motion, correct misalignments, and relieve pressure on nerves. Your chiropractor may also suggest other types of treatment, such as heat or ice, stretching exercises, ultrasound, massage, or traction. If you apply yourself and meet the recommendations above, chances are you can avoid a visit to the chiropractor. However, if you need treatment for your back pain, Tinker AFB now has a Contract Chiropractor in the Medical Group for active duty military personnel. Please ensure you first consult your Primary Care Manager to obtain a referral to the Chiropractic Clinic.