Nearly 80 percent of all Americans develop low back pain at some point in their lives. Back pain is one of the more common reasons people see their health care provider and receive physical therapy. There are many causes of back pain; some are due to a lifetime of bad habits while others are a result of accidents, muscle strains, or sports injuries. Back pain can be acute (short term) or chronic (long term). It can feel like a constant dull ache, or a sudden, sharp pain.
One of the best ways you can prevent back pain is to keep your back muscles strong. You can also protect your back by paying attention to posture, body mechanics, diet, and sleep positions. Below is a list of things you can do to strengthen and protect your back:
- Do back-strengthening and stretching exercises at least 2 days a week. Yoga stretches such as the cow and cat poses can be helpful as well as a few other stretches shown here.
- Have good posture when standing and sitting.
- Get up and move around or switch positions frequently when doing tasks that require you to sit for long periods of time.
- Wear shoes that feel good and that have a low heel.
- Try using a support behind your back or stopping frequently to stand up and walk around when driving long distances.
- When you lift something heavy, bend your knees and keep your back straight. This way, your leg muscles will do most of the work.
- Get active and eat a balanced diet. These practices will help you stay at a healthy weight. Being overweight can strain your back.
- Sleep on your side and place a small pillow between your knees. If you tend to sleep on your back, place a pillow under your knees. If possible, try to avoid sleeping on your stomach.
When your back starts to hurt, there are a few things you can do on your own to help mitigate the pain and promote healing:
- Use ice packs to reduce inflammation and relieve discomfort in acute phases of back pain. Be sure to wrap the ice pack in a thin cloth to prevent damage to your skin. Warm compresses may also relieve pain after inflammation has subsided. At that point, you might also consider alternating between heat and cold.
- Add exercises slowly and consult with your doctor about the types of exercises that are best for you.
- Limit the amount you carry. It is better to make a few extra trips to avoid carrying too much weight.
- Consider taking over-the-counter anti-inflammatory or pain medication.
You should seek help from a professional if your pain continues or worsens or if you have osteoporosis or other special health conditions. Experience other signs that would need emergency care or the expertise of a health care provider, such as:
- Back pain that occurs after a high-impact car crash, bad fall, or sports injury.
- Back pain that causes new bowel or bladder control problems.
- Back pain that occurs with a fever.
- Back pain is constant or intense, especially at night or when you lie down.
- Back pain that spreads down one or both legs, especially if the pain extends below your knee.
- Back pain that causes weakness, numbness or tingling in one or both legs.
- Back pain that occurs with unintended weight loss.
- Back pain that occurs with swelling or redness on your back.
Without a healthy back, everyday movements such as walking, bending over, or turning your neck can become painful or difficult. Start now to care for your back to maintain mobility, strength, and a better quality of life.
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