Your Aching Back

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From AARP

Your Aching Back

You knew that box was too heavy, but you lifted it anyway—and threw your back out.

Because your back is a sensitive mass of nerves, bones, tendons, and muscles, any strain from lifting, bending, or twisting can throw it out of kilter. Activities like shoveling snow or moving furniture can be back hazards if you're not careful.

Falls, accidents, poor posture, or the wrong chair or mattress also can trigger back pain. So can conditions like arthritis, osteoporosis, ruptured or bulging back discs, or shifting vertebrae in your spine. Since your lower back supports most of your body's weight, it's the area most likely to get hurt.

Most American adults will have back pain some time in their lives. After lung conditions, low back pain is the most common reason Americans visit a doctor. It is also the most frequent reason that Americans visit a licensed acupuncturist.

Pain, Pain Go Away

Back pain often goes away after a short time. Sometimes it comes and goes, but the pain also can become chronic. There are lots of things you can do to relieve it. Self-care is a big part of managing and treating back pain.

Since everyone is different, what helped Aunt Sara might not work for you. And it could take a combination of treatments to help you feel better. Combining treatments also could bring quicker pain relief than using just one approach, according to , M.D., Vice President of Medical Affairs at American WholeHealth Networks, Inc.

Moving is Best

Lying flat on your back for days or weeks on end is an old remedy for back pain that was ineffective. While inactivity can stiffen and weaken muscles, making pain worse, movement can promote healing by loosening and strengthening back muscles.

But use common sense. Just as you wouldn’t run a 10K with a sprained ankle, you don’t want to exercise during the first few days of pain, according to .

After the first few days of a back injury, suggests going about your daily activities, adding light-to-moderate physical activity like stretching and relaxation exercises such as massages. If your pain lasts beyond six weeks, have a physical therapist or back specialist help you design an exercise plan for your specific problem.

Changing Your Lifestyle

Even small lifestyle changes can make a big difference in relieving back pain:

Switching to a firmer mattress or more supportive desk chair Improving your posture by standing and sitting up tall Replacing your high heels with flats or low-heeled shoes Shedding extra pounds if you're overweight Reducing stress with relaxation (meditation, deep breathing) Stretching before and after any physical activity (see "Additional Resources" for sample stretches) Adding abdominal exercises to your routine. Doing crunches is a great way to strengthen your stomach muscles. That helps with back pain.

Prevention Prescription

Not only can self-care help you manage and relieve back pain, it can help you prevent it. Here are some ways to protect your back:

Stay fit. Exercise regularly (a minimum of 30 minutes a day, at least five days a week) for overall health and to maintain your weight. Don’t forget to stretch before and afterward. Strengthen, tone, and stretch your back, stomach, and leg muscles with exercises like yoga, Pilates, and strength training. Pilates and yoga are also good for balance, flexibility, and posture, and can help prevent falls. Lift properly. Learning the right lifting technique can save your back. Bend at your knees and use your legs – not your back – to pick up heavy items. Use a dolly, wheelbarrow, or wagon if something is too heavy to lift yourself. Work right. Fix problems with your work space. Leaning or slouching over a computer, desk or telephone can take a major toll on your back. So can straining to reach a keyboard or computer screen or sitting all day in an ill-fitting chair. Invest in a low-back chair pillow, telephone headset, footstool, or other aids. Check mental stress. Stress can contribute to all kinds of health problems, including back pain. Take breaks throughout your day. Get up from your desk, stretch and walk around.

Massaged and Manipulated

Chiropractors massage and adjust the spine and back muscles to relieve pain. While this kind of treatment could ease moderate and uncomplicated back pain, it could make serious back problems worse. Have your chiropractor review your x-rays and write a care plan you can share with your doctor. Choose a qualified, licensed chiropractor. Physical therapists, osteopaths, and massage therapists also relieve back pain with exercise, adjustments, and massage.

Pointed Approach

There are many different forms of acupuncture. One form of acupuncture completed by an acupuncturist may be quite different than another. And any given practitioner may perform the acupuncture differently than another.

Typically, acupuncture is performed with a very thin needle that causes gentle sensations. It is usually not painful. Classically, acupuncture involves the use of a needle — although sometimes electricity is passed through the needle. Sometimes the burning of traditional Chinese herbs is done as well. Where the needle is inserted is often far from the actual area of symptoms. So, if you have back pain, you might have needles placed in your feet, ears or somewhere else distant from the actual site of the pain.

Pain Medicines

Common over-the-counter medicines that reduce pain and swelling, like aspirin or ibuprofen, can sometimes relieve back pain. Doctors might recommend stronger painkillers or muscle relaxants for serious back pain. These stronger medications may make some patients quite drowsy.

Under the Knife

Surgery is a big deal—get a second opinion if a doctor recommends it. Often, less invasive approaches can help and surgery isn't needed.

If your back pain seems to be getting worse and keeps you from work or normal activities, see your doctor. Sometimes back pain could signal a serious health problem, like tumors, kidney disease, or infection. If you have other symptoms with your back pain, like fever, vomiting, bowel or bladder problems, trouble walking, or arm or leg numbness, see a doctor right away.

Don't take your back for granted. It's easier to prevent back problems than it is to correct them.