Low Back Pain Info

What makes up the spine?

The lower spine consists of five bones, called the lumbar vertebrae. The vertebrae support the body and protect the spinal core and nerves. Between each vertebra is a disk filled with a jelly-like material. The disks act as shock absorbers for the vertebrae. Along the spine are many nerves. Injury to these nerves can cause pain.

What can cause low back injuries?

Many things can cause low back injuries - muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause of low back pain is using your back muscles in activities you're not used to, like lifting heavy furniture, playing basketball or doing yard work.

A slipped disk happens when the disk between the bones bulges and presses on nerves. This is often caused by twisting while lifting. But many people won't know what caused their slipped disk.

Back pain can also follow normal activities such as bending over the sink to brush your teeth. Back pain may be made worse by stress, long periods of inactivity or being in an unusual position for a long time.

Tips for preventing back strain

Don't lift by bending over. Lift an object by bending your hips and knees and then squatting to pick up the object.

Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.

Push rather than pull when you must move heavy objects.

If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.

Think about your posture.

Wear flat shoes or shoes with low heels 2.5 cm (1 inch) or lower.