You and your health

Some of the most aggravating health complaints are back problems.

Women and men suffer from about the same amount of back pain, although the causes and nature of the problem may be a little different. Women have only two-thirds the muscle mass of men who are otherwise the same size, so women are more susceptible to muscle pulls.

Most people suffer from lower-back pain, which is generally caused by straining muscles and tissues that connect bones and cartilage. A sudden action in which you use muscles that are tired or out of condition is particularly likely to cause pain.

Childbearing and child rearing also put a heavy load on women’s backs. During the last two trimesters of pregnancy, the fetus literally can shift the centre of gravity of your back, increasing the curve of your spine, so that your back may really hurt. While most people would think carefully before lifting a 50-pound weight, they think nothing of picking up a toddler and a 10-pound bag of groceries.

Here are some ways that you can protect yourself from a back attack, and lead a healthier more active life:

• Watch your posture! Poor posture increases back strain that can aggravate arthritis and lead to disk problems.

• Get an exercise plan. Discuss a plan with your nurse, physiotherapist, or doctor because exercise is key to strengthening and supporting your back

• Support your back. If you are nursing, put pillows behind your back for comfort

• Use a footrest. Propping up your feet gives them a rest, and keeps your back in a comfortable, supported position,

• Do an early morning stretch. Your back has been still for many hours; stretch the constricted muscles before you put them to work!

• Keep walking. Walking and other aerobic exercises such as swimming, biking and running keep your back healthy by conditioning your whole body.

• Stand close to what you lift. The closer you stand to whatever you’re picking up (a child, a bag of groceries or a box of office supplies) the less strain you put on your muscles.

• Lift first, turn second. You grab a bag of groceries and turn to load them into the taxi in one quick movement. Over time, twisting can lead to herniated disks. Lift your load, hold it close to you, and then turn, using your feet to move where you where you want to go instead of twisting at the waist.

• Wear free-flowing clothing. Wearing roomy clothing gives you much more freedom of movement than tight jeans or skirts that tend to restrict your legs.

• Wheel your belongings. Use wheeled suitcases when possible for travel, and use a wagon to take your toddler shopping.

• Adjust your work station. A good chair should be fully adjustable and fit the person who sits in it as well as the tasks that are performed.

• Move around. Move around every half-hour to keep your muscles and spine from stiffening.

• Wear low heels. Low-heeled shoes can sometimes help with arch support, but more than 1 1/2 inches will misalign the curvature of your back, which can lead to back pain.

Submitted by the Baffin Regional Health and Social Services Board