SD

Dear SD,

You are not alone. That pain is shared by many MSU students who range from a plucky 17 all the way up and past the grand middle ages of 50 and beyond.

For nearly eight years, back pain has been one of the most prevalent health issues reported by students. Our most recent 2008 National College Health Assessment survey said 45 percent of students report experiencing back pain in the last year, and that has not dropped significantly since 2000 when we first started monitoring it.

We monitor about 30 different health problems that students report to us. This is uniquely a college phenomena because of that 45 percent who said they now have back pain, only 18 percent ever reported being diagnosed with back pain prior to last year’s survey.

Back pain could have several causes, one of which could be your backpack that is most likely not packed in a way that would distribute the weight the way it is supposed to be.

Another contributing factor may be the fact that the average MSU student sits for a majority of the day. This kind of sedentary activity oppresses the spine.

Combine that with the fact that most of you report that you do not get enough exercise, let alone abdominal exercise that can help support the spine adequately.

I would advise that, in your case, it might be prudent to have a medical evaluation done just to be safe. It sounds like this has been going on for some time.

If you have back pain that radiates down into your legs and you have weakness, especially if it lasts more than a few days, you should see a medical provider.

What to do to prevent or alleviate back pain?

One of my favorite movies is “Madagascar,” where King Julien sings “I like to move it, move it.” You need to take your lead from King Julien, and move it, move it!

Get some physical activity. Walking does help, but you really need to incorporate stretching and some muscular strengthening into your daily routine. This movement will help the back be strong by having muscles that are equipped to handle sitting for long periods.

Now you need to sit up straight and quit slumping. If your shoulders are slouched forward or hunched up and your head is tilted forward, you are a slumper. Sitting on the middle of your butt with your hips at 90 degrees will help you get back into your back.

Also remember to lift with your legs instead of your back, and as much as possible, avoid extensive flexing of the back. Use your leg muscles and push up to lift, usually from a squatting position. Keep yourself as straight as possible when you lift.

If your back pain does not require medical attention and you want to try and alleviate the pain, then skip or go lightly on the bed rest and concentrate more on keeping mobile with light exercise and light stretching.

Avoid sitting for long periods of time. When you have to sit, try rolling up a towel and place it between the small of your back and the seat. Also try sleeping on your back with a pillow or rolled up towel under your knees.

Last, but not least, have you thought about investing in a backpack with wheels that you can pull instead of haul on your back? It may not solve all of your problems, but I am sure King Julien would approve of your move.

Dr. D

Dennis Martell, PhD, is a coordinator of Olin Health Center Education Services. E-mail him your questions at dennis.martell@ht.msu.edu.