Back School is an educational program where individuals receive essential knowledge about back health and find answers to questions such as:
“What causes lower back pain?”, “What helps relieve it?”, and “How can I prevent it?”
Let’s begin with a timeless quote by Hippocrates:
“The best cure for a disease is learning how to prevent it.”
What Is Back Pain?
Almost everyone experiences lower back pain at some point in their life. From a physiological and evolutionary perspective, it’s natural for humans to experience such discomfort. However, poor lifestyle habits and modern working conditions make back pain increasingly common.
With awareness and early detection, back pain is preventable.
Quick Facts About Back Pain:
- It is the leading cause of work disability (also the most costly condition)
- It often becomes chronic
- It tends to recur frequently
Back school programs are short educational seminars designed to promote and protect spinal health.
The Spine: The Foundation of Posture and Movement
To maintain proper spinal health, the three natural curves of the spine must remain balanced.
Main Functions of the Spine:
- Support
- Mobility
- Protection
Risk Factors for Back Pain
Personal Risk Factors:
- Lack of physical fitness (inactivity)
- Weak back muscles
- Obesity
- Smoking
Occupational Risk Factors:
- Heavy manual labor
- Prolonged static postures
- Bending forward repeatedly
- Twisting the torso while keeping the hips fixed
- Lifting and carrying heavy loads
- Rotating while feet are fixed
- Repetitive tasks
- Exposure to vibration
Types of Back Pain
Mechanical Back Pain (Most Common)
Caused by:
- Poor posture
- Herniated discs
- Degeneration (arthritis)
- Spinal instability (spondylolisthesis)
Non-Mechanical Back Pain (Seek Medical Attention Immediately!)
Caused by:
- Tumors
- Inflammatory or infectious diseases
- Chronic illnesses
- Fractures
Referred Pain
Pain felt in the lower back but originating from another part of the body.
How to Prevent Back Pain
- Maintain correct and balanced posture
- Use proper lifting techniques
- Sleep in a healthy position
- Develop proper sleep and wake-up habits
- Strengthen core and lower back muscles
- Avoid weight gain
- Refrain from strenuous physical and occupational activities
- Prioritize balanced nutrition, rest, and regular exercise
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Everyday Practices for Back Health
When going to bed:
- Sit on the bed and support yourself with both hands.
- Lower your body onto one elbow while keeping both knees bent.
- Roll gently into a side position.
- Turn fully onto your back while keeping knees bent, then straighten your legs.
Other Essential Habits:
- Maintain upright posture
- Choose supportive chairs with armrests
- Sit close to the desk, with a straight back
- Bend your knees when leaning forward
- Avoid leaning over when performing tasks
- Distribute weight evenly between both hands
- For tasks below waist level, squat by bending your knees rather than your back
- When reaching high places, use a platform instead of overstretching
10 Golden Rules for Back Health
- Think for 3 seconds before every movement—assess how to do it right (The “3-Second Rule”)
- Avoid staying in the same position for too long
- Learn and apply proper lifting techniques
- Pay attention to how you lie down and get up
- Don’t pull, try to push instead
- Always distribute weight evenly across both hands
- Maintain the spine’s natural curves
- Do exercises even when pain-free
- Swimming and walking are the two best physical activities
- Treat your back and neck well, and they’ll treat you well in return
Prepared based on the Back School presentation by Physical Medicine and Rehabilitation Specialist Prof. Dr. Şafak Sahir Karamehmetoğlu.