Many times in our lives an incident occurs that makes us reflect on what we've taken for granted. I recently had one such experience. It made me realize how often we take our own bodies for granted. Unless we've been stricken by an illness or accident, we expect that our bodies will perform. That they will move when we want them to move. While performing the simple function of bending to open a cabinet I was paralyzed with pain in my lower back. It took one hour and a lot of help from my husband and son to be able to get up and walk again, slowly and with much anticipation. It was very frightening for us all. Mostly it was very frustrating because there wasn't a simple answer as to why this happened.

I wasn't twisting or bending in an odd way or lifting anything heavy. I was angry that a seemingly normal activity could produce such drastic results. It ruined my day and greatly restricted those that followed. A trip to the doctor resulted in the diagnosis that I had pulled a muscle in my lower back. "Just from bending?" I asked. The answer was YES! And, as I found out by speaking with others on the subject, it has happened to many of them too, with no warning!

I always equated back injuries with improper lifting or twisting. This incident made me think, 'Could I have done something to prevent this?' The answer was maybe.

Back injury can occur anywhere, anytime. According to recent studies reported by CNN, four out of five adults in America will suffer from back pain at some stage in their lives. Our physical condition can increase the risk of back problems and these include: Improper body mechanics cause stress on muscles, bones, discs, nerves and ligaments. Weak and fatigued muscles, bones and joints are more likely to be injured when stressed. Extra weight around the hips and abdomen strain the lower back. Ten pounds of additional weight equals 100 pounds of additional pressure on the discs of the spine. Improper footwear can push the pelvis forward, upsetting the center of balance. Lack of exercise can decrease blood circulation and reduce muscle strength, which may put stress on the back muscles. Aging can also result in decreased blood supply to the discs and dehydration. This leads to flatter and drier discs that are more susceptible to injury. Regular exercise helps to prevent injury through self-lubrication and increased blood flow. Poor posture can lead to back problems by putting abnormal stress on the curves of the spine.

There is no quick fix or total cure for most back problems; however, most can be treated effectively. The goal of any treatment program should be to identify dangerous problems that require immediate attention and to prevent chronic back problems by giving you the tools to prevent further injury. Treatments and conditions vary and may include drug therapy, physical therapy, chiropractic treatment, acupuncture, injections and in severe cases, surgery.

So what can we do to prevent back injuries? Understanding the anatomy of your back is a good start. The spine is made up of 24 vertebrae; divided into three sections. Discs between each vertebra allow for bending, twisting and shock absorption. Strong ligaments attach them to the vertebrae above and below them. When a disc herniates, the jelly center squeezes out through the disc wall putting pressure against a nerve. While pain can be relieved by various treatments, the disc damage is permanent. In the back of the spine are facet joints that link the vertebrae together along with the discs to allow for complex spinal motion. Nerves in the lower back come together to form the sciatic nerve that runs down the back of the leg. Pinched nerves from a herniated disc can cause pain down the back of the leg.

Most back pain is caused by soft tissue injury such as a muscle strain. Under strain, the poorly conditioned muscle can spasm tensing up until it becomes a hard painful knot. The pain may be quite severe (which I now well know). Fortunately this can be treated easily. Stretching and exercise will help to prevent repeated strains.

Practicing good posture, maintaining a good mental and physical condition, exercising to strengthen and stretch back muscles, and practicing safe lifting techniques are some back injury prevention steps.

I, myself, have learned that a good exercise program is what my back needs. Remember to consult your physician before starting any exercise program.

Mary Zitek, safety/education services coordinator for the Association of Illinois Electric Cooperatives, www.aiec.org.

14 ILLINOIS COUNTRY LIVING www.aiec.org