TeenHealthFX - Answers - Lower Back Pain

Aches & Pains / Question
Published: December 7, 1999

Dear TeenHealthFX,

What can I do to stop lower back pain?

Signed: Lower Back Pain

Dear Lower Back Pain,

With so little information, FX recommends that you seek medical attention and speak to your doctor about your lower back pain, especially since you are a teenager and your body is still growing. A doctor will want information on what causes it, how long has it been going on and what relieves it. He/she may be able to figure out what's causing your pain, such as improper lifting technique, poor posture, a sprain or strain, and/or a damaged disc or ligament. Regardless of what type of injury you may have, only your doctor can diagnose and treat your condition.

See a doctor immediately if you are experiencing severe pain, fevers, chills, sweats, weight loss, loss of bladder or bowel functioning, or loss of strength or sensation.

Use the general back guidelines and proper lifting technique below while you are waiting to see your doctor.

General Back Health Prevention (Should Be Used By All People)

Good Posture Standing - Stand up straight so that your ears, shoulders, head and ankles are lined up.
Good Posture Sitting - Switch positions or get up every 30 minutes. Sit with your abdomen in, shoulders back and chin down.
Good Posture Driving - Make sure the gas petal and brake are within comfortable reach. Avoid having to strain. If you have to drive a long way, switch positions frequently and stop for a stretch.
Avoid slouching in all body positions.
Exercise - Aerobics, strengthening and stretching helps reduce the strain and provides you with more flexibility. Talk to your doctor for more specific exercises.
Sleep Correctly - A firm bed is the best because something too cushy like a soft mattress or a waterbed is not good. Sleep in whichever position is most comfortable using the information below.

On Your Stomach - If it's comfortable and causes no pain, sleeping on your stomach is fine.
On Your Back - Try to use a pillow under your knees to support your lower back.
On your side - Try to use a pillow between your knees for back support.

Do not lock your knees and try to use good posture by keeping your back in a neutral position.

Proper Lifting Technique (Should be Used By All People)

Use good posture and bend down at your knees.
Pick up the object with bent knees.
Keep the load close to your body.
Lift with your arms and legs, not your back!
Do not lift an object above you chest.
If you have to turn, do not use your back, but use your feet instead.
If the load is to heavy get assistance or use a hand truck. You only have one back!

Good back ergonomics is the key to a healthy, strong back for a lifetime of use!

Signed: TeenHealthFX