1. Health and Wellness Center
June 2012
Low Back Pain Month
June 2012 Shaw AFB Volume 5, Issue 6
Schedule of Events Got Back Pain? You Are Not Alone!
HAWC CLOSED for Training
1-June (0730-1630hrs) Nearly everyone at some back pain can be managed  Pain that does not lessen
point has had back pain with self-care. For those after rest and self treat-
BE WELL (Building 396)
5-June at 1300 that interferes with their who have pain that takes a ment
19-June at 0800 work, routine daily activities, long time to resolve or have
or fun. Back pain is one of chronic pain, your What are my options?
Running 101 at 0900 the most common physical healthcare team has a vari-  Most back pain resulting
Strength 101 at 1000 complaints. It is the fifth ety of treatments and refer- from minor strains can be
PTL Recertification at 1100 most common reason for rals. The good news is that resolved with over the
6-June health care provider visits. most people with chronic counter medicines and
Fortunately, most low back low back pain do not need self treatment
Tobacco Cessation Class pain goes away within a few surgery.
Part 1: 6-June at 1500  Avoid the use of bed rest
days. Most of the time, low
Part 2: 20-June at 1500 When should you see your and prolonged activity
health care provider?  Use back strengthening
Fitness Assessment Training
exercises
(Building 396) See your health care provid-
15-June at 0900 er if any of the following
20-June at 0900 problems occur within a few
Courtesy of: The VA/DoD
PTL Initial Certification days of your back injury or
Clinical Practice Guidelines:
22-June (Building 396) the onset of your back pain:
Managing Low Back Pain
 Pain that keeps you from
Healthy Weight 101 moving
7-June at 1000  Pain that runs down a leg
18– June at 1000
27– June at 1000  Night pain that keeps you
“Up to 85% of people will from sleeping
experience back pain at
 Pain that increases after
some point in their lives”
a few days rest
Did you Know?
This Month‟s HAWC Event :
Shaw AFB Health and
Wellness Center (HAWC) Come join us on a „journey‟ through 100 Come in to the HAWC and sign up!
offers free assistance to state parks, forests, monuments. With
smokers and dippers who the great American Fitness Adventure,
want to become tobacco you can discover the United Sign Up:
free! This program is States in your own back
available to all active duty, yard. 11-15 June 2012
retirees, dependents and
civilians (education only). Program Run Time:
The goal is to achieve
30 minutes of physical 18-June -
For more information, visit
activity every day for 100 25-September 2012
or call the HAWC:
895-1216. days. Are you are ready to step
into the great outdoors? Are you ready to For more information call
No appointment needed.
commit to 100 days of exercise,? Are you 895-1216
interested in learning about the gems of
the United States?

2. Volume 5, Issue 6 June 2012
What Can You do for Low Back Pain?
Remaining active is an im- Treatment without medica- Prevention and Alternative
Ms. Penny Hardin
portant key in managing low tions: Many of these pain options:
Health Promotion Flight
back pain. Research shows us relief methods can be used at
Strengthen your Core: with Chief
that being inactive can actually home:
Yoga and Exercise.
make your back pain worse. Ms. Janine Reinholtz
Ice: for 1-2 days apply a cold Shoe inserts: if you are on your Registered Dietitian
Self Care Guidelines:
pack for 20 minutes at a feet for extended periods of
Over the counter (OTC) medi- time, 3-4 times a day. Frozen time. TSgt Suzy Bright
cines: are very effective at re- peas make a great pack. NCOIC
Chiropractic & Acupuncture Diet Therapy Technician
ducing inflammation, swelling
Heat: If ice has not helped, Visits: check to see if your insur-
and pain. OTC pain relievers
initiate moist heat. Wrap a ance company covers these. 20 AMDS/SGPZ
include acetaminophen
hot water bottle in a towel or Surgery: often not needed un- 901 Polifka Drive
(Tylenol®) and Non-steroidal
take a warm shower. Apply less there are complicated disk Shaw AFB, SC 29152
anti-inflammatory (NSAID)
moist heat for 15-20 minutes, injuries.
drugs such as aspirin, ibu- Phone: 803-895-1216
2-3 times a day.
profen (Advil or Motrin) and Fax: 803-895-4903
naproxen sodium (Aleve). Do Stretch: Please see article
not exceed the recommended Courtesy of: The VA/DoD
entitled “Stretching for Low
dose without consulting with Clinical Practice Guidelines:
Back Pain” below.
your PCM. Managing Low Back Pain Find us on
The HAWC is on the Med
Group‟s Facebook Site
Discover upcoming programs
and view our calendar and
newsletter!
Stretching for Low Back Pain You can find us at:
Recovery from an injury takes Backward stretch: hands and pull towards chest, AFMS-Shaw-20th Medical
time, so it‟s important to in- keeping head on floor.
Group
Stand upright with feet shoul-
crease activity gradually. der-width apart. Hold for 10 seconds, return
Perform the following stretch- Lean backward while keeping to starting position and re-
es in a smooth motion and your neck peat with other leg.
hold the position for a few straight. Repeat 10 times on each leg,
seconds; do not bounce or Lean further back for 3 sets.
jerk. until you feel a
light stretch. Pelvic Tilt:
Press-Ups:
Hold for 5 Lie on back
Lie on your stomach with legs
seconds, release, Bend knees
straight together.
and repeat 3-4 at 90°
Prop up your upper body with
times. angle
your forearms.
Push back downward, hold
Push upward while keeping Low Back and Hip Stretch: for 5 seconds. Return to start,
your pelvis on the floor, hold
Lie on back with knees bent repeat 5 times.
for 5 seconds.
and feet on floor.
Gently lower yourself to the
Press Low-
floor. Courtesy of: The VA/DoD
er Back
Repeat 5 times. Clinical Practice Guidelines:
into the
floor. Managing Low Back Pain
Grasp one knee with both