Low back pain is the 2nd most common reason for visits to primary care physicians and the most common reason for visits to orthopedic surgeons and neurosurgeons.  It is estimated that 80% of the population will suffer from an episode of disabling acute low back pain at some point during their lifetime.  Although there are many different treatment options for those who suffer from low back pain, self care is the most important action that a person can take to maintain a healthy back, to prevent low back pain and to facilitate the healing process if low back pain occurs.

Bad habits such as the way you stand (posture) or the way you position yourself (body mechanics) can contribute to the onset of low back pain.  Poor posture and body mechanics change the optimal alignment of the spine over time leading to a process of degeneration.  Often, the process can and will result in weakened discs, inflamed joints, irritated nerves, and painfully tight overworked muscles.  Maintaining proper posture during lying, sitting and standing positions has a significant affect on reducing the stress and strain on the spine which are associated with pain and injury.  Learning how to move properly during common daily activities such as bending, lifting, turning, and reaching is also critical in preventing low back pain.  Many of you may have experienced the ill effects of poor body mechanics during activities such as moving furniture, lifting children, or snow shoveling.

A healthy back needs to be strong and flexible.  Daily exercises aimed at stretching and strengthening muscles and maintaining the flexibility of your spine will help to accomplish this.  One highly recommended exercise for your back is regular walking.

There are many other useful self care tips and techniques that can be learned to keep your back healthy.  Here are a few: maintain an optimal body weight, wear the right shoes, shift positions often at home and work, choose the right bed, use lumbar support for sitting, self-massage, or better yet get someone else to give you a massage.

A physical therapist can help develop an exercise program that is right for you while teaching you the skills you need to move safely and keep your back healthy.  If you are interested in taking care of your back to prevent the onset of low back pain or to address a current back pain problem you should consider seeing a trained physical therapist.

At some point throughout our childhood we have heard the phrases “sit up straight” and “don’t slouch.” During adulthood the idea of good posture is of increasingly great importance in maintaining well-being and optimal health. Especially during a time when our society has shown trends of increased time spent watching television, sitting in front of computers, working sedentary desk jobs and commuting long hours.

The long term effects of poor sitting posture have been associated with numerous painful conditions relating to the function of muscles, joints, ligaments, nerves, connective tissue, circulation, respiration, and digestion. Common associated diagnosed conditions include temporomandibular joint dysfunction, headaches, neck pain, shoulder pain, repetitive strain injuries, mid and low back pain, thoracic outlet syndrome, and myofascial pain syndrome. More importantly, poor sitting posture may adversely affect activities of daily living and overall energy level at work and home.

The concept that there is a single ideal posture is misleading. This idea does not take into account that people are proportioned differently or for example the multiple positions a worker needs to sustain to accomplish a task in varying situations. Factors that influence our postures include the environment surrounding us, our personal habits and attitudes at a certain point in time. There is no “perfect posture.” Posture is dynamic. Functionally, our bodies are reacting to and working against gravity and other stresses to maintain balance. Good sitting posture maintains the three normal curvatures of the spine. The lumbar (lower back), thoracic (mid-back), and cervical (neck) transform the spine into a flexible unit allowing the body and head to be erect with minimal muscular effort.

Prolonged static sitting position will eventually lead to feelings of stiffness, soreness, achiness and pain as body tissues become overloaded. The most commonly seen improper sitting posture is “slouching”; characterized by a rounded lower back, humped upper back, rounded shoulders, and a forward head position. The resultant alignment leads to biomechanical dysfunctions of the spine and the extremities, which include muscle imbalances, connective tissue restrictions, altered mechanics of the shoulder and spinal joints, increased vertebral disc compression and narrowing of the space in which arteries and nerves pass. In essence, poor posture allows one to become vulnerable to injury and is one of the factors which hinders healing and adequate resolution of associated painful conditions.

In most cases, it is not too late to experience the positive outcomes of improving one’s posture.  Physical therapy evaluations incorporate a postural assessment to define the severity of the postural problem, to identify contributing factors, and to recognize the possible relationship to someone’s given pain and dysfunction. Treatment of postural dysfunctions may involve regaining the normal length of shortened muscles, mobilizing stiff extremity and spinal joints, strength and endurance training of postural muscles, addressing environmental/ergonomic factors, and education of postural awareness and correction. Awareness is the key to the success of postural reeducation. Just like your body has adapted to poor posture over a number of years, you can allow your body to adapt once again to its natural structural state.

APTA ENDORSES BackTpack®

ALEXANDRIA, VA, February 9, 2007 — The American Physical Therapy Association (APTA) has endorsed the BackTpack®, an innovative carrying system that uses the vertical force of gravity to ensure proper alignment of the skeleton, developed by physical therapist and APTA member Marilyn Miller von Foerster, PT.

School student wearing the BackTpack.

“Physical therapists are acutely aware of the postural problems children face when trying to adapt to a heavy load, such as arching the back, bending forward, or leaning to one side,” said R Scott Ward, PT, PhD, president of APTA. “The backpack was designed so that children and adults may be better able to maintain correct posture while carrying a load,” Ward said. “We are pleased to be able to endorse a product that can contribute to the effort to prevent back pain and improve balance.”

The BackTpack® is available in sizes for children and adults from 4′0″ to 6′3″ tall. Its vertical design allows for proper posture, and the side pockets and cell phone and pen pockets offer better balance, easy accessibility, and overall convenience when standing, sitting, or walking.

“It is crucial for lifelong spinal health to practice good posture habits, especially during the years of rapid and permanent skeletal development,” Miller von Foerster noted. “I am pleased to be able to use my education and training as a physical therapist in this way and to offer the BackTpack® as a new tool to help people of all ages achieve improved posture and reduce the incidence of back pain.”

Miller von Foerster, who has helped patients with back conditions for 35 years, is a native Oregonian and received degrees from the University of Oregon, Duke University School of Physical Therapy, and San Francisco State University. For more information on the BackTpack®, visit www.backtpack.com.

Physical therapists (PTs) are health care professionals who diagnose and treat individuals of all ages, from newborns to the elderly, who have medical problems or other health-related conditions that limit their abilities to move and perform functional activities in their daily lives. PTs examine each individual and develop a plan of care using treatment techniques to promote the ability to move, reduce pain, restore function, and prevent disability.

The American Physical Therapy Association (www.apta.org) is a national organization representing nearly 70,000 physical therapists, physical therapist assistants, and students nationwide. Its goal is to foster advancements in physical therapist education, practice, and research. Consumers can access “Find a PT” to find a physical therapist in their area, as well as physical therapy news and information, at www.apta.org/consumer. For more information about the meaning of APTA’s product endorsement, visit www.apta.org/productendorsement.

Available at ISSA PHYSICAL THERAPY in a number of different styles, sizes and colors.

The BackTpack is perferct for traveling.

Great for parents on the go.