“My back is killing me – I don’t even know what I did.” If that sounds like something you or someone you know has said, it would not be surprising because low back pain is the No. 2 reason why Americans visit their doctors.Low back pain is usually characterized as acute or chronic pain. Acute back pain is short-term pain that usually lasts only a few days or up to a few weeks. Chronic back pain generally lasts over three months.There are many risk factors for back pain that cannot be changed, such as age, family history or genetics, previous back injuries, congenital back problems or previous back surgeries.Luckily, there are many things that can be changed to help decrease or prevent back pain, including regular exercise and stretching, weight management, proper posture and using good body mechanics.Extra holiday activities and winter snow removal may put extra stress on the lower back during this time of year. Modifying activity is one of the best ways to manage low back pain. When shoveling snow, use a shovel that is appropriate for your height. Avoid stooping over, as this may increase back pain.When sitting, avoid slouching or sitting unsupported. Get up and move around every 20-30 minutes to give your back a break from static positioning.Proper lifting techniques may help protect the back from injury:
- If the object is too heavy to lift alone, ask for help.
- When lifting an object, stand as close to it as possible and be sure to have a wide base of support by spreading the feet apart.
- Bend at the knees to lift, not at the waist. Bending at the waist puts extra strain on the back.
- Engage the body’s core by tightening abdominal muscles, being careful not to hold your breath.
- Use the legs to lift the object.
- Do not twist while lifting or carrying the object. Instead, use your feet to change position.
