Avoiding chronic back pain
If you have been sidelined by a sore back, you are not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor.
The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What is more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:
Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. But experts now know that regular physical activity can help ease inflammation and muscle tension.
Watch your weight. Extra pounds, specially in your mid-section, 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 may help control back pain.
If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are specially vulnerable to back pain.
Sleeping position. If you are prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested.
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.
Be careful how you lift. Don't bend over from the waist 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.
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.
Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting or walking can aggravate back pain.
Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you are going to be sitting for a prolonged period — while driving, for example, take your wallet out of your back pocket.
Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that is long enough to reach over your head. 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.
Forget about back braces. Various back supports are available, from elastic bands to special corsets. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.
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