According to statistics from the National Institutes for Health, more than 31 million Americans experience some kind of back pain. In an effort to help reduce the incidence and expense of this widespread and chronic condition, the American Academy of Orthopaedic Surgeons (AAOS) and the National Athletic Trainers’ Association (NATA) are launching a public service announcement (PSA) campaign this month to raise public awareness. 

The PSA features volleyball players on the beach, the headline reminding readers that “back pain never takes a time out.” It will be distributed to major consumer magazines and daily newspapers nationwide and appear on large, backlit ads at selected airports throughout the country. The campaign, fifth in a series, also coincides with National Athletic Training Month in March, which promotes the theme “Sports Safety is a Team Effort.”

Marjorie J. Albohm, MS, ATC, president of NATA, expressed optimism about the joint campaign. “We’re pleased to partner with AAOS on this much-needed campaign to raise awareness about back pain,” she said. “We hope that by providing important information about back pain, we can help people lead fuller, more pain-free, and enjoyable lives. As our PSA campaign reinforces, back pain should never just be ignored, and there are steps you can take to prevent and treat it.”
 
“Back pain is a very common chronic condition as we age, and many people don’t know how easy it can be to reduce or even prevent it, even without drugs or surgery,” said AAOS spokesman Jesse Butler, MD. “Some back problems are simple to correct, while others are more complicated and may require specialized diagnosis and treatment.”
  
To accompany the launch of the PSA, AAOS and NATA have released a set of guidelines that can help limit incidence of pack pain in day-to-day living. (It is also recommended that back pain sufferers identify problem areas and correct these imbalances through better posture, periodic exercise, strength training, and regular stretching to aid flexibility.) Here are 10 tips to avoiding back pain include:

1) Stay mobile: There are many ways to increase mobility, including daily stretches or activities that increase flexibility and get the body moving in different directions. Try yoga, tai chi, swimming, or Pilates to keep limber.
2) Warm up before physical activity: Keeping muscles warmed up and staying mobile will decrease the chance of injury. Engage in a low-impact activity prior to participating in sports or exercising.
3) Work on strength training: Improving overall balance and flexibility will reduce stress on the back. Exercises should involve the whole body, especially the core muscles of the stomach, back, hips, and pelvis.
4) Don’t forget cardiovascular training: Physical activity—such as walking, swimming, and running—for at least 20 minutes, three times a week, increases muscular endurance and cardiovascular fitness, and improves blood flow to the spine. Exercise also helps decrease daily stress that can tighten muscles.
5) Straighten up: Correct posture doesn’t just look better, it feels better, too. Be sure to stand head up, shoulders straight, chest forward, and stomach tight. Try not to sit or drive for long periods of time. When seated, always remember to keep hips and knees at right angles to one another and find a chair with adequate lumbar (lower back) support.
6) Lift using the legs, not the back: When lifting objects from a position below the waist, stand with a wide stance and a slight bend at the hips and knees. Tighten the stomach when lifting, and keep the back as flat as possible—do not arch or bend.
7) Carry with care: When carrying heavy objects, keep them as close to the body as possible. Always avoid carrying objects on only one side of the body. With more and more Americans traveling with computer bags and carry-on luggage, it’s essential to adhere to proper carrying and lifting techniques.
8) Get adequate rest: Select a firm mattress and box spring that do not sag, and try to sleep in a position that allows you to maintain your back’s natural curve.
9) Improve a healthy lifestyle: Obesity and smoking are known to increase the incidence of back pain and decrease overall quality of life. Live healthier to reduce back pain.
10) Build in rest breaks: For those who are physically active or enjoy athletics at any level, remember to build rest days and rest breaks into the weekly routine. The body needs time to recover from activity, and adding these natural breaks will rejuvenate muscles and the potential aching back that can come from overuse.  
 
For more information about the prevention and treatment of back pain, go to www.orthoinfo.org. For more information about the NATA, go to www.nata.org. For more information about AAOS, go to www.aaos.org.

SPONSORS