Back-Pain-14 Ways to Keep Back Pain at Bay
Maybe you lifted something heavy or swung a golf
club a little too enthusiastically. Or maybe you've
been sitting in an uncomfortable desk chair for two
weeks, sweating over a deadline. Whatever the reason,
now you're flat on your back, wishing for something--
anything--that will put an end to the agony. Take
heart--you're not alone. Almost every American
suffers from back pain at some point in his or her life.
The bad news is that unless you have a major injury
or disc problem, your doctor may not be able to do
much for you other than prescribe some pain
medication and advise you to rest. The good news is
that by following some simple steps, you can be on
your feet again in just a few days. Even better, you
can avoid having to endure similar discomfort in the
future.
Go to bed.
"Bed rest is a way of removing the strain from the
muscles," says Daniel S. J. Choy, M.D., director of
the Laser Laboratory at St. Luke's--Roosevelt
Hospital Center and an assistant clinical professor of
medicine at Columbia University College of
Physicians and Surgeons in New York. "The back
muscles' job is to hold you erect. If you lie down, it
takes the stress off of the muscles." The best way to
lie is flat on your back with two pillows underneath
your knees. Never lie facedown, Choy says, since this
position forces you to twist your head to breathe and
may cause neck pain. Make an effort to get up and
start moving around after three days, since longer
periods of bed rest may make the muscles weaker and
more prone to strain, he adds.
Ice it.
Applying an ice pack to the painful area within 24
hours of the injury can help keep inflammation and
discomfort to a minimum, according to Willibald
Nagler, M.D., Anne and Jerome Fisher Physiatrist-in-
Chief and chairman of the Department of
Rehabilitation Medicine at The New York Hospital--
Cornell Medical Center in New York. "Ice does one
thing--it decreases the nerve's ability to conduct a
painful stimulus," he says. Nagler suggests wrapping
ice cubes in a plastic bag, then applying the bag on
top of a thin towel that has been placed on the skin.
Leave the ice pack on for 20 minutes, take it off for
30 minutes, then replace it for another 20 minutes, he
says.
Take a hot bath.
If more than 24 hours have passed since the injury
occurred, ice will not help reduce pain or
inflammation. After that time, heat may help increase
the elasticity of the muscles by about ten percent,
Nagler says. Jerold Lancourt, M.D., an orthopedic
surgeon at North Dallas Orthopedics & Rehabilitation,
P.A., in Dallas, tells his patients to soak in a hot bath
for 20 minutes or more. Pregnant women, however,
should not sit in a hot bath for too long, since raising
the body temperature over 100 degrees Fahrenheit for
long periods may cause birth defects or miscarriage.
Invest in a new mattress.
A soft, sagging mattress may contribute to the
development of back problems or worsen an existing
problem, according to Henry J. Bienert, Jr., M.D., an
orthopedic surgeon at Tulane University School of
Medicine in New Orleans. If a new mattress is not in
your budget, however, a three-quarter-inch-thick
piece of plywood placed between the mattress and
box spring may help somewhat. "The verdict's not
back yet on water beds," he adds. In any case, try to
sleep on your back with two pillows underneath your
knees.
Get a massage.
If you're lucky enough to have an accommodating
spouse, friend, or roommate, ask him or her to give
you a rubdown. "Lie face-down and have someone
knead the muscles," Choy says. Local massage
therapists may also make house calls. You can check
the yellow pages for listings or ask a friend for a
referral.
Relax.
Much back pain is the result of muscles made tight by
emotional tension, Lancourt says. He recommends
that his patients practice relaxation and deepbreathing
exercises, such as closing their eyes,
breathing deeply, and counting backward from 100.
Take two aspirin.
Taking an over-the-counter analgesic such as aspirin,
acetaminophen, or ibuprofen may help relieve your
pain. However, be aware that not all medications--not
even nonprescription ones--are for everyone.
Pregnant women, for example, should not take any
medication without first checking with their doctor.
And people with ulcers should stay away from
analgesics containing aspirin, according to Lancourt.
"Any medicine should be taken with knowledge of its
side effects," he says. "Make sure to get the advice of
your doctor."
Use a cushion.
"The seats of most cars and trucks are not well
designed," Choy says. "They should support the small
of your back." If your seat doesn't, Choy suggests that
you buy a small cushion that can be fitted to provide
the missing support. He adds that the most desirable
sitting position is not one in which your back is
straight up and down. It's better to be leaning back at
an angle of about 110 degrees. If you sit for long
hours, Choy also recommends that you periodically
get up and walk around.
Put your arm behind your back.
If you have to sit for long periods in a chair that
doesn't support your lower back and you don't have a
cushion, try rolling up a towel or sweater so that it has
about the same circumference as your forearm. Then
slide the rolled-up cloth between your lower back and
the chair, recommends Billy Glisan, M.S., an exercise
physiologist and the director of injury prevention
programs for the Texas Back Institute in Dallas. In a
pinch, you can simply slide your forearm between
your lower back and the back of the chair to ease the
strain on your back. Even with the best back support,
however, sitting is still stressful on your back, so try
to make small adjustments in the curvature of your
lower back every few minutes or so, advises Glisan.
Swim.
Swimming is the best aerobic exercise for a bad back,
according to Choy. Doing laps in the pool can help
tone and tighten the muscles of the back and abdomen.
Walking is second best, he says. You can also try the
Extra! Extra! - "Back-Saving Exercises."
Lift with your knees bent.
The large muscles of your legs and buttocks are better
equipped to bear heavy weights than your back
muscles are, according to Bienert. "Pretend you have
a goldfish bowl filled with water on the top of your
head," he says. "When you squat down to pick
something up, don't spill a drop." Bienert also
recommends strengthening leg and buttock muscles to
facilitate squatting.
Carry objects close to your body.
When picking up and carrying heavy objects, pull in
your elbows and hold the object close to your body,
Choy recommends. "If you have to reach something
on a shelf, get right under it and rest it on your head,"
he says. "Then, the weight is carried by the erect
spine, and you don't ask as much of your muscles."
Stay alert.
Careless activity is the number-one cause of back
injury, according to Lancourt. "If you have had
previous back pain, be very careful," he says. "Avoid
bending and twisting and lifting. Avoid being caught
off guard. Sometimes it's better to hire somebody to
do things, such as yard work or carrying heavy
suitcases, than to hurt yourself and miss three months
of work."
Watch your weight.
Maintaining your ideal weight may help take the
strain off the back muscles, according to Bienert.
"The less you have to carry, the less load you have,"
he says. "Secondly, when you gain weight in your
abdomen, you may become sway-backed, which can
accentuate back pain.
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