Within weeks of belting out the final stanza of “Auld Lang Syne,” a large segment of those resolving to exercise more in the new year will be on the sidelines. The cause? A variety of injuries and conditions ranging from stress fractures and twisted ankles to the biggest culprit of all, low back pain.

 

A Global Burden of Disease, Injuries and Risk Factors study recently cited low back pain as the single leading cause of disability worldwide. Estimates indicate that 80 percent of us contend with the common ailment at some point in our lives. The intense and debilitating pain that accompanies low back injuries often prevents sufferers from going to work, participating in household chores and enjoying time with loved ones.

 

Low back pain doesn’t have to be a prescription for couch surfing. Current studies show no evidence that supervised physical activity increases the risk of additional back problems or work disability. Counter to the age-old recommendation of inactivity, a customized exercise program under the direction of a physical therapist is widely prescribed to reduce pain and disability.

 

Although back pain can affect anyone, the major risk factors include age, poor physical fitness, genetics, being overweight, and smoking. The National Institutes of Health suggests the following to prevent back pain:

 

1. Exercise frequently and keep your back muscles strong.

 

2. Maintain a healthy weight.

 

3. Eat a balanced diet, including daily recommendations for calcium and vitamin D.

 

4. Focus on body mechanics by standing up straight and lifting heavy objects with bent legs and a straight back.

 

Mayo Clinic suggests proper body mechanics will also keep your back safe. This could include placing a foot on a step stool if an individual has to stand for prolonged periods of time and to alternate feet. This can help keep stress off the low back muscles. Sitting in a supportive chair or placing a pillow in the small of the back will help provide increased support for those sitting for extended hours. Finally, avoid heavy lifting. However, if lifting is unavoidable, lift with legs and keep back straight, no twisting, and only bend at the knees. It is also helpful to find a lifting partner for the extra heavy loads.

 

According to the American Academy of Orthopedic Surgeons, low back pain sufferers should prioritize a supervised exercise program and a gradual return to everyday activities to restore back strength.