Back Pain Solutions
Back Basics
If you're suffering from back pain, you're not alone. While approximately sixty million Americans suffer from chronic pain at any given time, according to the Centers for Disease Control and Prevention, back pain is second to headache as the most common medical complaint. Whether the pain originates from the muscles, nerves, bones, joints, or other structures in the spine, and whether it lingers or has a constant presence, there are several ways to provide relief.
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Do Sit Ups
According to Dr. Brian Hainline, author of 'Back Pain Understood' (Medicus Press, 2007), sit ups strengthen abdominal muscles which are part of the core muscle groups providing stability to the lower back. As for his advice? "Sit ups should be performed on a comfortable mat or carpeted floor. The beginning position is with the back to the floor with the knees bent and the feet flat on the floor." He recommends doing one set of 10 -- 20 sit ups per day.
Do Pilates or Yoga
While exercise in general helps soothe back pain to relieve muscle tension and stress, Dr. Hainline recommends walking because it helps strengthen gluteal and low back muscles. In addition, he highly recommends pilates and yoga. "They are tremendous exercises for long-term back conditioning; both develop the core muscles that support and stabilize the back, and both focus on a mindful approach to listening to the mind and body during exercise."
Take Medicine
While some back sufferers may be inclined to take aspirin, patients heeding the advice of Dr. Douglas Chang, chief, physical medicine and rehabilitation at the University of California-San Diego, take a non-steroidal anti-flammatory medicine (NSAID), such as Naproxen 220 mg. As for the doctor's orders? "Three times a day." Plus, he adds Naproxen is not addictive although it can be harmful in people with kidney disease, ulcers, acid reflux disease, and coronary artery disease. A physician should be consulted in these situations.
Eat a Balanced Diet
In order to understand back pain 101 it's important to note that a few extra pounds may be adding to the pain and pressure on the back, therefore it's important to maintain one's weight and eat a balanced diet full of fruits, vegetables, and plenty of water. For instance, for diabetics, a healthy diet is particularly important so blood sugar control can help the spine's regenerative properties.
Get a Massage
Ooh, ahh, bliss. While experts indicate a massage is truly helpful for many people with mild spinal problems, for people with advanced back issues or degeneration in the spine, a massage is a relief albeit temporary. A thirty to sixty minute massage session is typically recommended.
Improve Your Posture
Standing up straight is one way to relieve back pain in particular since it's somewhat controlled. Experts have indicated that poor posture may contribute to increased back pain since abnormal forces are exerted on the spine. Therefore, when standing straight up, it's recommended to have your weight evenly distributed on your feet.
Sleep on a Good Mattress
If you think it's important to sleep on a very firm mattress, think again. According to Dr. Charles Rosen of the UC Irvine Spine Center, a firm mattress isn't always the solution for back pain. Neither is a soft one since the body will simply sink into the mattress. Instead, Dr. Rosen recommends a Tempurpedic mattress. "A medium mattress is the best type and it should contour to your body," he advises.
Get a Heating Pad
According to Dr. Felix Muniz, a member of Southeast Pain Care, a network of pain management clinics in North and South Carolina, a heating pad should be applied 20 minutes at a time, three to four times a day. "Heat applied via a heating pad can be very effective for treating back pain and is best applied in the first 24 to 48 hours after injury occurs." Since the heat increases blood flow surrounding the injured area, it brings more oxygen to the damaged tissues helping to repair the injury and reduce the inflammation.
Use a Good Back Pillow
Consider this: if you're not standing, chances are you're sitting at a desk, driving your car, or reclining at home. Dr. Muniz recommends getting a back pillow to provide comfortable support to the spine. "The pillow helps to keep the spine under better alignment, allowing the back to rest itself so you don't have to contract your muscles to straighten your back."
Bed Rest
Here's the thing about bed rest: you need it but too much of it is indeed a bad thing. "More than 24 to 48 hours of bed rest is actually BAD for your aching back," says Dr. Johnny Benjamin, an orthopedic surgeon. He adds, "Prolonged inactivity weakens the muscles and makes the problem worse." Regarding the best position to relieve pain, patients should lie on one side, with a pillow between the knees (some doctors suggest resting on the back and putting a pillow beneath the knees).
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