Agitated Back Pain By Sherry Gavanditti ccording to Debra Glett, Physical Therapist at The Peter B. Lewis Aquatic and Therapy Center (LAC) located on the Menorah Park Campus in Beachwood, back pain can be agitated by various catalysts, including: A INACTIVITY One surprising ‘activity’ that increases back pain is inactivity. According to the CDC, an estimated 50 million U.S. adults (about 1 of 5) report doctor-diagnosed arthritis. As the U.S. population ages, the number of adults with arthritis is expected to increase sharply to 67 million by 2030, and more than one-third of these adults will have limited activity as a result. Research shows that activity in general improves back pain. The trick is to find an activity that does NOT make the pain worse. Should you suddenly start running ten miles a day? No. Walking is usually good for the back, and can be done almost anywhere. Walking allows the back to move in a normal fashion, and brisk walking for at least 20 minutes increases those feel-good hormones and natural pain killers. These endorphins help reduce stress, anxiety POSTURE and depression and even help one to sleep better. Proper biomechanics are so important. LAC physical therapists offer SITTING safe lifting techniques to help clients at home and work. In addition, they can guide you in a safe, basic exercise program to stay healthy in Sitting is one of the most common causes of lower back pain. Any extended sitting makes it worse. Simple tasks such as driving or wait- any care-giving situation. A visit to your doctor for a recommendation to the LAC will help, especially when pain is severe or persistent. ing in the doctor’s office, watching TV, or sitting at a desk can cause back pain. AGE People of any age can have back pain. A younger disc is more likely to bulge than an older disc. But those over 50 may have accumulated some conditions such as arthritis, stenosis, old injuries and strains, and may be more prone to the flare-up of an old problem simply because they have “been around” longer to accumulate problems. LACK OF SLEEP Do you get enough sleep? How much sleep is enough? Each individual’s needs may vary, but eight hours of good sleep in a comfortable bed is generally recommended. HEALTHY HABITS AND LIFESTYLE Good nutrition, adequate hydration, proper sleep, and avoiding bad habits, like smoking and excessive alcohol, also help us stay healthy and ward off disease. The LAC helps hundreds of clients each year who are suffering from chronic or agitated back pain. For more helpful tips on aging well, visit www.menorahpark.org/ ARC. For a free back and balance screening, call 216.595.7345. STRESS According to Glett, “The hormones that are released during emotional and mental stress are increased and those that are natural pain blockers are suppressed.” PREVENTION AND TREATMENT Therapists at the LAC have witnessed the healing power of landbased and warm-water therapy and injury-specific rehabilitation. They know the detriments of inactivity and create an individualized approach to each person’s needs. The CDC confirms that nearly 44% of adults with arthritis report no leisure-time physical activity (compared with about 36% of adults without arthritis). Not being physically active is a risk factor for other chronic diseases (e.g., heart disease, diabetes, obesity) and interferes with management of these conditions. People with arthritis and other physical challenges need to know how to overcome barriers to physical activity to help avoid bringing on more problems. Glett told us that there are ways to help alleviate the pain. Distance Learning Programs The community is invited to attend the following free Distance Learning programs at Menorah Park. Please RSVP to LaStuver@menorahpark.org, or call 216.831.6500, extension 244, for more information. Monday, December 8, 2:30 – 3:30 p.m., Auditorium “A Day of Infamy: The Japanese Attack on Pearl Harbor” by The National WWII Museum (New Orleans, Louisiana) Monday, December 15, 2:30 – 3:30 p.m., Miller Boardroom “Season of Light” by the Cleveland Museum of Art Monday, December 22, 2:30 – 3:30 p.m., Auditorium “Chanukah: Festival of Lights” by Jerusalem EdTech Solutions (Jerusalem, Israel) STAND UP FOR GOOD BACK HEALTH The negative effects of sitting can be reduced by standing up frequently. Every 20 minutes, stand and place your hands in the middle of your back and arch the back gently, leaning the shoulders back (as long as you don’t have balance issues, and with your doctor’s permission). This activity is also helpful after bending to bathe, dress, or lift. 52 Beachwood Buzz n December 2014