If you’ve been sidelined by back pain, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Try these simple tips to help alleviate your back pain:
1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may actually increase your pain. Experts now know that physical activity helps ease inflammation and muscle tension by keeping blood and nutrients flowing to the affected area. When you exercise, always start and end with stretches.
2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight will help control back pain. Click here for tips on weight loss.
3. If you smoke, stop. Because nicotine restricts the flow of nutrient-containing blood to spinal discs, smokers are especially vulnerable to back pain.
4. Change sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. No matter how you sleep, a firm mattress is probably best. To firm up a soft mattress, you can place a half-inch-thick plywood board underneath.
5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool — and switch feet every five to 15 minutes.
6. Be careful how you lift. Don’t bend over to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
7. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.
8. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain by causing poor posture and misalignment of the spine.
9. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don’t need.
10. Learn More. Join Dr. Chintan Sampat, board certified orthopedic spine surgeon, for a free discussion on Banishing Back Pain on Monday, May 16 from 6:30 to 7:30 p.m. in the Silver Cross Hospital Conference Center, 1200 Maple Rd., Joliet. To register, click here.