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00:18That nagging ache in your lower back after a long day may seem harmless,
00:22but back pain is a problem that affects millions of people worldwide.
00:26In fact, it's one of the leading reasons people visit a doctor.
00:30After the common cold, back pain is actually the second most likely reason someone will visit a doctor
00:38or emergency department for medical treatment in whatever form or fashion.
00:44So up to 85% of people at some point in their lifetime will experience back pain.
00:50When doctors talk about back pain, they often refer to the discomfort in the lower portion of the spine.
00:55An area responsible for supporting much of the body's weight and movement.
01:00Back pain would be any discomfort that's experienced in what we refer to medically as the lumbar spine or lumbosacral
01:09spine.
01:10Basically what colloquially we call the waist or the hips in that region up until the buttocks.
01:16The good news is that most cases are not linked to a serious medical condition.
01:21In fact, they are classified as mechanical back pain, meaning the pain is usually related to strain or stress
01:28placed on structures that support the spine.
01:31Mechanical back pain, meaning back pain that's not due to a very one single isolated cause,
01:37but it's more due to strain or sprain or some degree of stress on the back muscles,
01:44the bones of the spine, the joints of the spine or the ligaments of the spine.
01:48Dr. Padu explains that the spine plays a critical role in everyday life.
01:54It provides stability, protects the spinal cord, and allows us to stand upright, bend, twist, and move freely.
02:02Because it is constantly working, even small habits can have a big impact on spinal health.
02:08One of the biggest contributors to back pain is poor posture.
02:11The spine naturally has curves in it, very gentle S-curves.
02:16The spine at different regions.
02:18Because your spine does start at the base of the skull and extends all the way down to the tailbone,
02:22and each region of the spine has a different curve, and that's normal.
02:28Sitting, as you had mentioned, sitting even in soft chairs like this for a long period of time,
02:33you change the actual curvature of the spine when you do that for a long time.
02:38Therefore, you stress the joints, you stress the ligaments, you stress the muscles,
02:42and that tends to cause the mechanical back pain.
02:45For many people, modern lifestyles are part of the problem.
02:49Hours spent sitting at a desk and driving can place added stress on the lower back.
02:54Age can also increase the risk.
02:55According to Dr. Padu, many adults begin experiencing some degree of lower back discomfort
03:01in their 30s and 40s, especially if they are not physically active.
03:06Women may also be prone during pregnancy and later in life as hormonal changes affect bone density.
03:12Over that age of 30 or so for men, if you're not maintaining a good exercise regime,
03:18you tend to start to develop back pains.
03:20Women, it's a bit more variable, especially if you have kids.
03:22Pregnancy can, depends on the woman, but it can cause back pain in some women
03:28because of changes in the ligaments and the pelvis that happen naturally during pregnancy.
03:33And especially for women, when they start approaching the age of menopause,
03:38start losing bone density because of changes in hormones.
03:41Another common misconception is that complete bed rest is the best treatment for back pain.
03:47While short periods of rest may be necessary during severe episodes,
03:51Dr. Padu says too much inactivity can actually delay recovery.
03:56Bed rest for more than four days tends to make back pain worse.
04:00It definitely is not of any benefit for mechanical lower back pain.
04:06What that does if you continue to rest is you cause muscle atrophy,
04:11you cause back spasms, and then you go into this vicious cycle
04:15where the back muscles become weaker and they spasm.
04:18Then when you try to stand up, the pain gets worse,
04:21then you lie down, you rest again, which propagates the cycle.
04:25Instead, gentle movement and regular activity are often encouraged
04:29as simple actions throughout the day can make a difference.
04:32If you work a job where you have to sit for long hours,
04:38every 45 minutes to one hour you should stand up for at least five minutes.
04:41It doesn't mean you need to stand up and go outside,
04:43but just standing up and walking around is better for your spine.
04:49Maintaining proper posture while sitting is also important.
04:53Dr. Padu recommended keeping the spine in a neutral position
04:56with the feet flat on the floor and the knees are bent at roughly 90 degrees.
05:01Just simple calisthenics, body weight squats,
05:04sitting down on the ground, standing up, doing burpees,
05:08the easiest variation you can, doing push-ups, doing pull-ups,
05:12doing lunges, doing crunches for your abdomen,
05:15just basic activity you can do with your own body weight
05:18will go a really long way in preventing lower back pain.
05:23Back pain may be common,
05:24but it's not something people have to live with.
05:27Staying active, maintaining good posture,
05:29and strengthening the muscles that support the spine
05:32can go a long way toward preventing discomfort
05:34and protecting long-term spinal health.
05:37I am Charlotte Kisto with tonight's Health Watch.
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