Back Pain and Computer.
Low Back Pain can be quite a crippling problem and is one of the major causes for holidays being taken from work . How does this happen and how can it be prevented ?
Structure of the backbone:
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Our other posts on Computer and Health.
1) Basic Info. 2) Eye Strain. 3) Cervical spondolysis 4) Carpal tunnel syndrome. 5)Low back pain. 6) Mental stress. 7) Radiation.
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As explained in one of my earlier post, the back bone( called the vertebral column) is made up of a series of bones (called the vertebrae) placed one above the other with an intervening cartilage called the intervertebral disc. These vertebrae are held in position by the various muscles of the back. Their anatomy and functions are explained in my post of Neck pain due to computer usage.
The lower part of vertebral column is called the lumber region, above and the sacrum which is situated below the lumbar region. The corresponding vertebra are thus called the lumbar and the sacral vertebrae.
There is a disc called the intervertebral disc, which is situated between the two adjoining vertebrae . This disc is made of cartilage and functions as a shock absorber and acts as a cushion between the two vertebrae. It also facilitates the movements of the back such as bending etc.
Various nerves coming from the spinal cord exit from the spaces between the two adjacent vertebrae, and supply the various corresponding areas of the body.
>Causes of lower back pain: There are various causes of lower back painsuch as age, trauma, scoliosis, a growth, referred pain from some other part, spondylosis, spondylitis, spondolysthesis, etc. However, here, we shall discuss the pain due to wrong posture adopted when sitting in front of the computer.
Sitting in front of the computer for hours everyday and day after day, is the routine for many of us. We tend to adopt a slightly relaxed posture. which becomes a routine . When we talk of a relaxed posture, we mean a posture with a slight hunching of the back, or leaning back while sitting on the chair.
This wrong posture puts a strain on the muscles of the back. And when this happens over prolonged periods, these back muscles tend to weaken. As a result of this weakness, the concerned muscles cannot function properly and the vertebra which they are holding up, tends to slip.
This results in the space between the two adjacent vertebrae becoming less. As a result , the vertebrae exert pressure on the intervertebral disc, which slowly collapses and starts wearing off .
As this happens, the nerves which are passing through the intervertebral spaces get compressed and the various symptoms described below, occur. This condition is called spondylosis.
> Symptoms of spondylosis: Pain in the affected area of the back. As the condition progresses, and the nerves start getting compressed, the areas supplied by the nerves, start feeling pain, numbness and tingling.
The nerves coming out of the lower vertebrae supply the lower limbs, and therefore pain, tingling and numbness will be experienced in the back and the lower limbs.
There may also be sharp shooting pains in the lower limbs.
Inability to bend, sit and stand for a long time is another characteristic feature.
Ø How to prevent:
As mentioned earlier this can be quite a crippling problem and should be prevented at any cost. However, there is no cost involved to prevent this problem. There is a requirement of say 20 minutes of your time everyday and a total commitment on your part to your own self to follow the preventive regime.
1] Posture: It is imperative that you always maintain an upright posture when sitting. Your back should be at right angles to your thighs with the legs on the ground or a foot rest. Do not slouch and do not lean backwords. The small of the back should be resting firmly against the angle of the ‘L’ of the chair or the sofa. Observe the picture below closely. The importance of this cannot be expressed more seriously.
2] Exercises: Everyday , without fail, say twenty minutes should be allocated for exercises and if you are a computer man sitting in front of the computer for hours everyday, then special attention should be given, besides other things, to exercises of the back and the neck. However, refer to sites on yoga, as they will guide you .
Please note that , if you are already having back pain, then you are requested to see your doctor and take treatment. You should only follow exercises prescribed by your physiotherapist, and that too , when the back pain has subsided.
Treatment: When back pain has set in, treatment consists of the following:
1] Rest, anti inflammatory pain killers and muscle relaxants.
2] Traction
3] Physiotherapy
4] Lumbar belt
5] Surgical intervention in advanced cases
Here is an idea, though — why not use the lumbar belt prophylactic ally?
I mean, why wait for the problem to occur. The lumbar belt gives a firm support to the back and keeps the back muscles in a neutral position, thus preventing the muscles from getting strained.
It does not allow you to go into that improper posture, which one easily tends to go into . It is easy to strap on and can be worn over the clothes just before sitting on your work station.
Moreover, It can be kept at your workstation table so you don’t have to carry it to work and back everyday. Note that back pain is the 2nd highest cause after cold, for absentees from work
Remember the funda :- Prevent …. It is better than cure.
Your action step.
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