How to Stop Back Pain

Back pain is the third most expensive health problem in the United States after heart disease and cancer (About.com, 2008). Treatments and remedies to relieve back pain amount to a $15 billion industry in the US alone each year yet there is no "cure" known to alleviate all symptoms. Follow some basic steps to improve back-health and decrease pain in one of the most vital parts of the human body!

Instructions

Difficulty: Moderate

Things You’ll Need:

• Ice
• Heat
• Time
• Relaxing Music

1. Whether you have a simple strain/sprain, a backache from overuse or a complex diagnosis from a physician, there are several things you can do to help decrease your back pain.
2. 1) Stretching: Using passive stretching (no machines or other people needed- only your own body weight and gravity), gently stretch your muscles. If you reach a point that is painful - STOP. Ease back until you feel a gentle stretch.
3. 2) Strengthening: This does not necessarily mean you should go lift weights- in fact, it is the opposite. You do not need to weightlift to build strength in your back. Consider walking or riding a bike if possible, or simple home-exercises such as leg lifts and situps. Strengthen your "Core" which includes your abdominal muscles. Core training will help you balance weaknesses and take some strain off your back. Swimming is another great exercise that many back-pain sufferers have used to find relief!
4. 3) Posture: Having proper posture will help take strain off your back. Focus on keeping your shoulders back, your back straight, and your knees at an appropriate angle in order to keep pressure off your back while sitting. Improved posture feels good and helps you feel a better balance throughout.
5. 4) Ergonomics: Sometimes proper posture can be difficult if you do not have a comfortable work / sitting space. Make sure your lumbar area is supported and your back has adequate support if you need to sit back in your chair. Make sure to stand up every half-hour to stretch or walk around to help prevent stiffness and increased pain.
6. 5) Ice / Heat: Don't be afraid to use these two natural ingredients in your health care regimin. Typically the rule of thumb is to use ice up to 72 hours after injury, then use heat as needed. You can alternate ice and heat for 20 minutes each once that 72 hour time-frame has passed.
7. 6) Talk to your doctor!: Many times people live with a back injury and wait until the pain is unbearable before consulting medical assistance. If the pain lasts more than a week, try to speak with your doctor to rule out any severe injury.
8. 7) Rest: Rest is essential for any back injury. All too often we continue with our daily routine and do not take the time to lay down and allow our back to rest.

Tips & Warnings

• Don't wait until you are in severe pain before consulting a physician.
• Don't take medications that are not prescribed to you.
• Don't use heat until at least 72 hours after the injury.
• Learn proper lifting mechanics to avoid future or increased injury.