Low back injuries are a very common cause of work disability. And even though back pain is rarely life-threatening, the yearly cost in terms of

1) lost productivity       

2) medical expenses

3) workers’ compensation benefits

runs into the tens of billions of dollars every single year in the United States.

Although low back pain is common, it’s also possible for you to prevent most back problems with simple steps such as exercise, and adopting new ways to sit and stand. Even if you’ve injured your back before, you can learn new ways to help avoid recurrent injuries.

There are seven major factors that contribute to your lower back pain. In addition, poor muscle tone, excess weight…especially around your middle…and improper or heavy lifting should also be considered. Also, poor posture and sitting  (or standing) in one position for a long time puts extra stress on your spine.

1.       Muscle strains. Strained muscles, tendons, ligaments or inflamed joints may cause low back pain…and result in you missing work. Muscle strains usually result from accidents.

2.       Spasms. Muscle spasm is a common response to injury. The muscle spasm is designed to immobilize the painful area and prevent further damage. Some spasms are so severe that you can’t move!

3.       Osteo low back pain. This degenerative joint condition affects nearly everyone past age 60. Overworking, injuries, and aging can slowly cause deterioration of cartilage, the protective tissue that covers the surface of the joints of your vertebrae. Even though we all call this “low back pain”…it still hurts!

4.       Sciatica. Pain may occur in your leg due to inflammation or compression of nerves in your lower back. If sciatica goes untreated, you may end up dragging your leg around!

5.       Osteoporosis. This condition causes brittle bones, which leads to a gradual weakening of bones. The result can be painful vertebral compression fractures. People older than 50, particularly women, are prone to osteoporosis.

6.      Herniated disk. This condition occurs when normal wear and tear or exceptional strain causes a disk to rupture. Bulging disks are common and often painless. It becomes painful when excessive bulging  or fragments of the disk herniate or break-off and place pressure on nearby nerves. Some doctors call this a “swollen disk”, or a “bulging disk”.

7. Fibromyalgia. This chronic syndrome produces achy, tender and stiff  muscles and joints where tendons attach to your bones. Pain is usually worse after inactivity and improves with movement and exercise.

With a little care and attention, you may be able to avoid an aching back in the first place. Getting in better physical condition may help prevent back pain.

To keep your back healthy and strong:

• Exercise. Regular aerobic activities that don’t strain or jolt your back can increase strength and endurance in your lower back, allowing your muscles to function better. These aerobic exercises may include walking, swimming or biking.
• Build muscle strength and flexibility. Conditioned abdominal and back muscles work together like a natural corset for your back. Flexibility in your hips and upper legs allows for proper pelvic bone alignment, which improves how your back feels. Doing several simple exercises on a regular basis can help support and align your back.
• Stand smart. Maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
• Sit smart. Choose a seat with good lower back support or place a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.
• Lift smart. Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously.
• Sleep smart. Lie on a firm mattress. Use pillows for support, but don’t use a pillow that forces your neck up at a severe angle.