• Low back pain is the #1 cause of missed work days in the USA.
• 60-90% of the population will experience debilitating low back pain at some point in their lives
• 5% of the population will miss at least 1 day of work this year because of low back pain
• 5.4 million workers will be disabled by this injury for one year or more.
• Most of the non-traumatic cases of low back pain in persons under 30 years old are caused from poor postural habits.
• Most of the cases reported in older populations are caused from long term wear and tear that may have been prevented if good postural habits had begun at an earlier age

Although the statistics are staggering, the good news is that most incidences of low back pain are preventable.

Exercise

• Aerobic activity, as little as 20 minutes, 3 times a week will help to increase blood flow and nutrition supply to the spinal discs, ligaments and joints.
• Stay flexible. Regularly stretch Hamstrings (the back of your legs), the buttock, and your calf muscles. Be sure to keep your spine in neutral during these stretches
• Keep your legs strong., So that your back doesn't have to work hard when lifting

Posture

To find the best position for your lumbar spine: stand with your buttock and shoulder blades against a wall. There should be just enough room at your low back to place your hand between the wall and your back this is neutral spinal posture Use your stomach muscles.
Once you find your neutral posture, tighten your stomach slightly. You should be able to breathe normally. This is called abdominal bracing and helps to support your back

When lifting anything, even small objects, keep your spine in neutral and lift with your legs. Keep the object close to you, and don’t twist

Avoid sitting for a long time (more than 1 hour).

When sitting, keep your spine in neutral, feet flat on the floor, knees slightly lower than hips.

If you smoke: QUIT! Smoking and prolonged sitting are the 2 risk factors identified in every major study done on low back pain.

If you experience any of these warning signs, or are just unsure of how to begin a prevention program, consult with your physical therapist.

• Stiffness or tightness in the low back area
• Feeling like you have a cold in the back
• Minor aches and pains that come and go.
• Difficulty when moving from sitting to standing positions.
• Feeling sore or like your back is tired at the end of the day
• Stiffness in the low back, especially in the mornings
• Low back pain when walking or driving

MA0006974 MM0010470

PT0013284

Slainte

Physical Therapy

5208 E. Fowler Ave. St #4

Tampa, Florida 33617

Phone# (813) 985-8878

Fax# (813) 985-7798

e-mail: info@slaintept.com

Low Back Pain