[email protected]
BACK PAIN
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.Back to Top
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 Centre 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.Back to Top
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.Back to Top
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 orthopaedic surgeon at North Dallas Orthopaedics & 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.Back to Top
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 orthopaedic surgeon at Toulon 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.Back to Top
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.Back to Top
Relax.
Much back pain is the result of muscles made tight by emotional tension, Lancourt says. He recommends that his patients practice relaxation and deep-breathing exercises, such as closing their eyes, breathing deeply, and counting backward from 100.Back to Top
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 non prescription 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."Back to Top
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.Back to Top
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.Back to Top
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."Back to Top
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.Back to Top
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."Back to Top
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."Back to Top
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."Back to Top
The following back exercises were provided by exercise physiologist Billy Glisan, M.S. For best results, do the exercises daily, and don't discontinue them, even after the pain gets better, since strength and flexibility can only be maintained through consistent exercise. Stretches may be done twice a day. Although these exercises are safe and effective for most back pain caused by muscle strain or spasm, Glisan cautions that people with disc or other structural problems should not engage in any type of exercise without advice from their doctor. Back to Top
Lie on your back with your knees bent and your feet on the floor. Grasp the back of one thigh with both hands; gently and slowly pull toward your chest until you feel mild tension--not to the point of pain. Hold to the count of ten, without bouncing, then release. Repeat four to five times with the same leg, then switch sides. This exercise stretches muscles in the hips, buttocks, and lower back--all muscles that become shortened and tight after a long day of sitting or standing. It is a good warm-up to the other exercises.Back to Top
Lie on your back with your knees bent and your feet on the floor. This time, grasp both thighs, and gently and slowly pull them as close to your chest as you can. Again--pull only to the point of slight tension, and don't bounce. Hold to the count of ten, then release. Repeat four or five times before proceeding to the next exercise. Back to Top
Lie on your back with your hips and knees bent, your feet flat on the floor, and your heels touching your buttocks. Keeping your knees together and your shoulders on the floor, slowly allow your knees to rotate to the right, until you reach a point of mild tension. Hold for a count of ten, then return to the starting position. Repeat four to five times on the right side, then switch to the left. Back to Top
Lie on your back with your knees bent, your feet flat on the floor, and your hands gently supporting your head. Slowly curl up just to the point where your shoulders come off the floor. Avoid bending your neck. Hold for a few counts, then roll slowly back down. Remember to breathe as you do the exercise. Repeat 10 to 15 times. This exercise strengthens the abdominal muscles; strong abdominal muscles help you maintain good posture and reduce the possibility of back injury. Back to Top
Lie on your chest on the floor. You can put a pillow under your stomach (not under your hips) if that feels comfortable. Put your arms at your sides, with your hands next to your buttocks. Slowly extend your head and neck and raise your upper body slowly off the floor. Hold for five to ten counts. Slowly lower yourself back to the starting position. Remember to breathe as you do the exercise. Repeat five to ten times. Back to Top
Stand with the back of your head, your shoulders and shoulder blades, and your buttocks held firmly against a wall. Your heels should be about six inches away from the wall. Do not allow your lower back to curve excessively. Start with the back of your hands against the wall at thigh level. Slowly slide the backs of your hands up the wall, without allowing your elbows, head, heels, buttocks, or shoulder blades to lose contact with the wall. (The movement is similar to making angels in the snow.) Stop at the point where your arms are so high that the above-mentioned body parts cannot stay against the wall. Repeat five times. Back to Top
If you spend many hours a day hunched over paperwork at a desk, chances are your lumbar, or lower, spine is being stretched and pulled in the wrong direction. (The lower spine's natural curve is slightly inward, toward the abdomen. Hunching forward causes the lower spine to be curved outward, toward the chair.) Poor sitting posture puts stress on the ligaments and other tissues. To give your lower back a break, periodically get up to a standing position, with your feet shoulder-width apart and your hands on your hips. Slowly lean back to a point of mild tension and hold for a count of ten. Repeat four to five times. You should also practice getting out of your chair properly with your feet shoulder-width apart, your head up, your eyes focused straight ahead, and your buttocks stuck out. Use the strength of your arms, legs, and buttocks, instead of your back, to help you rise.Back to Top
cronic_fatigue Syndrome
A brief description of why I am interested in this ...
Headache
A brief description of why I am interested in this ...
Please send your comments or
suggestions to [email protected]