Keep your summer free of back pain

Summer means vacations and trips to visit new places and familiar faces, or just half-day breaks from the usual grind to enjoy the great outdoors of Southern Utah.

Vacations from the ordinary are enjoyable. But summer activities such as golfing, mountain-biking, and boating or even transporting suitcases can cause back pain or injury.

“It is important to remember proper body mechanics,” said Mark Stouffer, an orthopedic spine surgeon at Southern Utah Neurosciences Institute. “Remember the letters BLT to ensure proper body movements and prevent back injury. BLT stands for bending, lifting and twisting.”

Moving a suitcase, especially a heavy one, from a bed to the floor, into an auto trunk, or off the airport carousel can be destructive to the lower back.

“Proper body mechanics means bending at the knees, not at the waist when lifting objects such as a suitcase,” Stouffer advised. “Try to only lift what you are capable of lifting. If you are not strong enough to lift the suitcase while bending at the knees, it means it is time to get someone else to lift the object with you or for you. Getting help may avoid back injury and pain.”

After picking up an appropriately weighted object, such as a suitcase or golf bag, by bending the knees, try to refrain from twisting at the waist while holding the object.

“Twisting at the waist while lifting,” said Stouffer, “causes stress on the lumbar spine. Try to keep your shoulders and waist square while turning your feet and hips when moving a suitcase to your side.”

Stouffer gives BLT advice to patients who have recently had spine surgery, and to those who regularly experience back pain.

“Remembering to move properly while bending, lifting and twisting will decrease stress on the spine and also reduce injury,” Stouffer said. “Remaining physically active and strengthening core muscles will also help prevent back injury.”

“Yoga, Pilates, or any class designed to help maintain balance, will strengthen core muscles,” said Stouffer. “Staying as active as possible will help prevent degeneration and injury to the back. Do as much walking as you can, being on your feet and active is a great way to improve core muscles and overall health.”

Stouffer recommended Intermountain Healthcare’s LiVe Well Center for helpful classes to improve core strength, balance and mobility.

Summer vacations also include opportunities to try new foods and activities. Sometimes the body is not prepared for an activity that is only enjoyed a few times a year, such as water-skiing, mountain biking, or golfing.

“Remember to take it slow,” said Stouffer. “Be smart when trying new activities and ask for help when you need it. Over-reacting to catch your balance with a quick, intense movement can hurt the spine.”

Southern Utah’s favorite pastime, golf, for example, involves a lot of bending and twisting and some occasional lifting of club bags. Stouffer advises, “When golfing, know your limits, play smart and don’t over-exert. A good smooth swing with a natural follow-through will allow the back to tolerate the slight twisting action.”

Help is available to relieve back pain. Often, back pain is muscle related and patience and anti-inflammatory medications can help.

“As with any pain,” said Stouffer, “if your back pain is severe enough to limit your normal daily activities, it is probably time to see your physician, especially if the pain wakes you up at night.”

Back pain is a common concern and complaint. Accidents and back injuries can happen, even while doing something enjoyable. Rolling suitcases, golf carts, and the local medical community are all available to offer relief and keep summer back-pain free.

This LiVe Well column represents collaboration between healthcare professionals from the medical staffs of our not-for-profit Intermountain Healthcare hospitals and The Spectrum. Contact 251-2108 for information.