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Low Back Pain can be caused by number of factors including: damage to or aging of the discs, arthritis, excessive strain to the back, or muscular problems. While there are many causes of Low Back Pain, the most common source tends to be strain to the muscles, tendons or ligaments attached to the vertebrae in the lower back. While Low Back Pain may result suddenly following an injury, it can also come on slowly and with no apparent cause. In many people, the pain will get better within a few days; however, in some cases, the pain persists or worsens. If Low Back Pain lasts for more than twelve weeks, it is referred to as chronic back pain. You bend over to tie your shoe or pick up your child, There goes your back. Sometimes it’s just a twinge, other times the pain is so acute that you need to lie down immediately. Everything you do affects and is affected by your back — the way you sit in your office chair, how you drive, how you eat, how you sleep. Any extra weight you may be carrying also puts a strain on your back. Back pain may be constant and dull, located in just one area or striking and acute, spreading from the back down into the legs. Low Back Pain is one of the most common problem plaguing our society. Nearly everyone face low back pain at some point in his or her life. While the treatments for Low Back Pain can vary from taking a pain killer to avoiding unnecessary stress to your back, bed rest is rarely recommended. It is thought that resting in one position can contribute to, and may even be the cause of Low Back Pain. The healthy body typically cannot endure remaining in one position for more than twenty minutes. If you remain in one position for an extended period of time strain is placed on the muscles of the lower back, stretching the elasticity out of the muscles, and leading to Low Back Pain.
Most back problems are probably the result of a combination of factors. Some factors, such as family history, aren’t preventable. Other factors, such as weight, fitness and flexibility, can be controlled by changing your lifestyle. Still other factors are work related, and you may or may not be able to modify these to prevent injury. Even if you move around a lot on your job or your job requires physical exertion, you still need to exercise. Regular exercise is your best bet in maintaining a healthy back. First of all, you’ll keep your weight in check, and carrying around a healthy weight for your body’s frame minimizes stress on your back. You can do specific strengthening and stretching exercises that target your back muscles. These exercises are called “core strengthening” because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in shape.
It’s important that you don’t let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain. Exercises that may help reduce or prevent low back pain include: Aerobic exercise to condition your heart and other muscles, maintain health, and speed recovery. Aerobic exercises-such as walking, swimming, or walking in waist-deep water- help you maintain a healthy back. Strengthening exercises, focusing on your back, stomach, and leg muscles. Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury. Some exercises can aggravate back pain. If you have low back pain, avoid: Straight leg sit-ups, Bent leg sit-ups or partial sit-ups (curl-ups), Lifting both legs while lying on your back (leg lifts), Lifting heavy weights above the waist (standing military press or bicep curls).