As the weather starts getting colder, people who are spending more time at home due to the COVD pandemic find themselves leading an even more sedentary lifestyle.
“Spending more time sitting and less time moving is a perfect recipe for back pain,” says Dr. Marshal Peris, co-director of the Orthopedic & Spine Institute, Spine Surgery Section at Northern Westchester Hospital. “The lower back is prone to injury because the area between the rib cage and hips comprises five vertebrae and five discs that hold up the entire body—there is no supporting structure other than muscles and ligaments. Keeping this area of the body strong requires exercise and movement,” he adds.

According to the National Institutes of Health, 11.2 percent of adults in the U.S. experience chronic back pain; for 17 percent of them, pain is severe. The condition is most often caused by either chronic strain of the muscles supporting the lower spine, arthritis of the lumbar spine, or disc degeneration that mayput pressure on nearby nerves. Chronic back pain usually affects your lower back, also called the lumbar spine. Physicians define “chronic” back pain as daily pain for more than three months. The pain can be intense enough to affect all aspects of your life – from work to sleep. That’s why prevention is so important. Dr. Peris says that is possible to prevent back pain. Here are some simple steps he recommends:

Bend with your knees and hips: Bending at the waist puts stress on the discs and spine supporting ligaments, causing injuries and pain.

Address risk factors: Many studies have examined the behaviors that bring on this disabling pain. The number one risk factor for chronic back pain is smoking. In addition to the elderly, people who are overweight, and people who work sitting down also experience more back pain. In the current environment, many more people are working from home. These individuals need to maintain a good level of activity. Walking, stair climbing, air squats, yoga/trunk strengthening exercise can all be done around your home. A recent or old back injury can also trigger pain. Injured spinal discs can accelerate the normal spinal disc degeneration that occurs in all of us with age. And painful arthritis can occur in the joints of the back of the lumbar spine independent of or related to disc degeneration.

Studies show people who exercise have less back pain than those who do not: Lose weight, and incorporate regular exercise into your routine that may include walking, using a stationary bike or climbing stairs. Be active for 30 to 45 minutes, three to four times a week. Talk to your physician or a physical therapist about tailoring workouts to offer maximum lower-back protection.

Include exercises that that target and strengthen the muscles around the midsection, which supports the lumbar spine. The stronger they are, the less stress is placed on the discs and ligaments. Embark on a program of general regular aerobic exercise that you enjoy, whether it’s swimming, walking, using the elliptical machine, biking (or stationary biking), or any combination of these. Be active for 30 to 45 minutes, three to four times a week. Discuss with your physician or a physical therapist how to tailor your workouts so they offer maximum lower back protection.

Make lifestyle changes: Get enough sleep; people who sleep well have less back pain. Do not slouch in your chair. When sitting, change your position frequently. The best type of chair is one you can raise and lower, and tilt to lean back with support.

Keep moving: Your body wants to move. That is how your joints are lubricated. Moving also changes the area of stress. If you don’t shift stress from one part of the body, it eventually fatigues and you hurt yourself.

If you still suffer from back pain, non-surgical treatments are highly effective. After diagnostic imaging, treatment typically starts with physical therapy and an in-home regimen. Steroid injections may be recommended to reduce pain so severe it does not let you participate in physical therapy or exercise. Hands-on techniques that reduce acute pain, include massage, heat, electro-stimulation, ultrasound and guided stretching. Dr. Peris adds, “At NWH, we are able to dramatically reduce chronic lower back pain so you can live a fully normal life. But prevention is the best medicine of all. Don’t avoid seeking care during Covid-19. We are ready and equipped to help you with all our expertise and most importantly, safely.”

For more information, visit www.nwh.northwell.edu/orthopedic-spine-institute

About Northern Westchester Hospital

Northern Westchester Hospital (NWH), a member of Northwell Health, provides quality, patient-centered care that is close to home through a unique combination of medical expertise, leading-edge technology, and a commitment to humanity. Over 650 highly-skilled physicians, state-of-the-art technology and professional staff of caregivers are all in place to ensure that you and your family receive treatment in a caring, respectful and nurturing environment. NWH has established extensive internal quality measurements that surpass the standards defined by the Centers for Medicare & Medicaid Services (CMS) and the Hospital Quality Alliance (HQA) National Hospital Quality Measures. Our high-quality standards help to ensure that the treatment you receive at NWH is among the best in the nation. For more information, please visit www.nwhc.net and connect with us on Facebook.

About Northwell Health

Northwell Health is New York State’s largest health care provider and private employer, with 23 hospitals, nearly 800 outpatient facilities and more than 14,200 affiliated physicians. We care for over two million people annually in the New York metro area and beyond, thanks to philanthropic support from our communities. Our 72,000 employees – 17,000-plus nurses and 4,500 employed doctors, including members of Northwell Health Physician Partners – are working to change health care for the better. We’re making breakthroughs in medicine at the Feinstein Institutes for Medical Research. We're training the next generation of medical professionals at the visionary Donald and Barbara Zucker School of Medicine at Hofstra/Northwell and the Hofstra Northwell School of Nursing and Physician Assistant Studies. For information on our more than 100 medical specialties, visit Northwell.edu and follow us @NorthwellHealth on Facebook, Twitter, Instagram and LinkedIn.