Ask Dr. Peg

Dear Dr. Peg,

I spend a lot of time in a lab standing up doing experiments. My back gets sore and so do my feet. Do you have any suggestions?

Dear science student,

We may have evolved from four-legged to two-legged creatures, but I think our backs are still catching up. Back pain affects eight out of 10 people in this country, causing billions of dollars worth of lost productive work time and millions of visits to doctors every year.

Students have some special back stressors. First of all, you tend to carry half your life in your backpack. On more than one occasion, I have nearly gotten a hernia from trying to move a student's backpack out of the way during a medical visit. No wonder so many students have a pain in the neck. Beyond that, life as a student involves long hours of sitting and sometimes, like in your case, long hours of standing. Immobility of any kind is not good for the body. Holding one position for a long time will tire your muscles and cause them to cramp up. It also puts stress on your joints. Our bodies know this. We even move in our sleep.

I do have some suggestions, most of which are common sense and involve reducing the physical stress on your back.

Lighten your load. Take only what you really need each day.

Center your load. Don't wear your backpack on one shoulder, even for a short distance. Uneven distribution of weight will put uneven stress on your body and cause problems. Always use both straps. Also, keep the weight as close to your body as possible. I've seen some students low-riding their backpack, with the straps long and all the weight way down on their rear end. This means their back is in a constant state of tension, trying to keep them from being pulled over backward by their backpack. Snug up the straps. If you have to carry a lot of stuff, use a backpack with a waist or chest strap.

Or lose the backpack, and use one of those flight-attendant wheelies. Yes, I know, those might not be so cool, but aren't you old enough now to care more about comfort than cool?

Change positions. Get up and stretch every half hour or so. Reach for the sky, touch your toes and take a little walk. If you stand all day, take a sit break in addition to the stretch breaks. One great stretch can be done sitting or standing. Bend at the waist and fold your body in half, letting your arms and head hang down as you feel the stretch in your lower back. Hold for 30 seconds and repeat as needed.

Get a lift. If you have to stand for a long time, having something to put one foot up on can give your back a little stretch and shift the weight. Get something like a shoebox or a big book (or of roughly equal dimensions) and put it under your desk or lab bench. Then give each foot 10 minute alternating turns resting on the step. This helps when you have to sit a long time as well.

Practice basic back care. Be considerate of your poor back. Don't lean over to lift something heavy; squat instead, and let your legs help with the lift. Sleep on your side with your knees bent. Sit up straight while driving, listening to lectures or working on a computer. Get a small lumbar pillow if you need it, to support your lower back while sitting.

Don't forget your feet. Supportive shoes are a must if you're on your feet a lot - something with padding in the sole and a good arch support. Try Happy Feet or Sole Comfort, two stores here in town that are especially knowledgeable about feet.

Exercise. Daily exercise will strengthen your back. Strengthening all your core muscles (back, stomach, sides) will help support your back.

Take a pill. I put this last for a reason. Prevention is much better than treatment when it comes to back pain. But if you have a short-term flare-up of back pain, an anti-inflammatory pain medicine like aspirin, ibuprofen or naproxen can help. Don't do this on a long-term basis, however, as these are powerful medicines that can have adverse effects on your stomach and kidneys.

If your pain is severe or prolonged, come see us at SHAC. We have physical therapy and chiropractic in addition to our regular medical services. Call 277-3136 for an appointment.

Peggy Spencer, M.D., has been a UNM Student Health physician for 17 years and a Daily Lobo contributing columnist for three years. She is co-author of the book 50 Ways to Leave Your 40s, released in March. E-mail your questions to her directly at Pspencer@unm.edu. All questions will be considered, and all questioners will remain anonymous. This column has general health information only and cannot replace a visit to a health care provider.