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Four out of five Americans will have back pain at some point in their lives. It can range from a dull, annoying ache to severe pain.
Back pain can impact several areas of your life: tying your shoe, going for a walk, taking out the garbage, standing at work. If you live with low back pain, even these daily activities can be a challenge. And the emotional toll may develop into depression.
In the last decade, back pain was one of the top five reasons for a trip to the emergency room. It was also the second most common reason to receive medical care.
Back pain is generally caused by:
- Lifting a heavy object incorrectly
- Over-reaching or twisting, causing sudden pain
- Or, poor posture or stress on the back at work
Anyone can have back pain. Some people are at a higher risk due to genetics, physical and psychological factors, or lifestyle choices. When it comes to back pain, the best treatment is prevention.
- Listen to your body. If your back hurts, stop and rest.
- Try to avoid twisting or reaching.
- Stay healthy. Eat nutritious food. Get enough rest and exercise, and maintain a healthy body weight to reduce the stress on your back.
Get medical help right away if:
- You have fallen or had a blow to your back and are having pain.
- You have numbness or tingling in your arms, legs, hands or feet.
- You have sudden loss of bladder control.
- You have pain and fever, nausea or vomiting.
- Your low back pain is not getting better.
- You are pregnant and have back pain.
Despite our best efforts, injuries still may happen. What can you do for the pain? The right treatment for your pain should start with a visit to your doctor. Once you figure out the reason for your pain, proper treatment can be recommended.
For acute back pain that starts quickly and lasts less than six weeks, your doctor may advise self-care. Here are some things you can do at home to help with the pain:
- For the first couple days after an injury or strain, you should try to rest and make yourself as comfortable as possible. Lying on your side with a pillow between your knees is a good option. Just remember to get up and move around for 15 to 20 minutes every 2 to 3 hours.
- Apply heat or ice it. You may have heard it before. Apply heat for 15 to 20 minutes every 2 to 3 hours. Or you can apply ice the same way. You can also try alternating between heat and ice to see what works for you. There isn’t any strong evidence for either treatment, but it may help some people.
- Try an over the counter pain medication. Anti-inflammatory drugs, acetaminophen, ibuprofen, and naproxen can all provide relief. It’s best to take them on a regular schedule as a preventive treatment rather than waiting for the pain to become severe.
- Get back to your regular activities as soon as possible. You’re likely to return to work faster and may have better mobility. Resting for more than 1 to 2 days could make your pain worse by causing stiffness in your muscles. Your regular activities will keep your muscles strong.
- Strengthen the muscles that protect your back. Strong abdominal muscles help protect the spine. Strong hips and legs make proper lifting easier. Ask your doctor what exercises are best for you.
If you sit or drive all day, make sure that your seat is positioned for:
- Stability. Position your feet solidly on the floor – no dangling.
- Clearance. Adjust the seat depth to accommodate your leg length and support.
- Support. Utilize the lumbar support and the arm rests of your seat.
- And try to avoid slouching!
Follow these tips when you lift:
- Plan ahead – don’t lift in a hurry.
- Stand close to what you’re lifting.
- Bend at the knees, not at the waist.
- Tighten your stomach muscles.
- Keep your back straight.
- Lift with your legs.
You can do something about your back pain by paying attention to your body and making lifestyle changes to protect your back. Talk with your doctor about what you can do to stop living with back pain.
Back Pain
Understanding Back Pain
Best Treatment for Back Pain is Prevention
Four out of five adults will suffer from back pain in their lifetimes. What raises your risks? What can you do to treat back pain and prevent it? Get answers in this helpful overview of a common condition.
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