Back Pain

Back Pain

If you’ve experienced back pain, you’re in good company because 8 out of 10 people experience back problems sometime in their lives. And when they feel back pain, it’s often in the lower back because it gets so much use. This part of the spine links your upper body (chest and arms) to your lower body (pelvis and legs). It lets you turn to greet a friend or stoop to kiss a baby, and it gives you strength to stand, walk, or lift a box. Most lower-back problems, though painful, are not caused by serious medical conditions. Poor muscle tone and improper movement often are the culprits.

After 60, you may end up with a hodgepodge of reasons for back pain, says Anthony Wheeler, M.D., neurologist in private practice in Charlotte, North Carolina. But whatever the cause, there are lots of ways you can help yourself feel better today or prevent back pain tomorrow.

Try This First

Go mobile. Resist the urge to rest in bed, especially for more than two to three days, says Steven Mandel, M.D., clinical professor of neurology at Thomas Jefferson University Hospital in Philadelphia. Studies show that light activity actually hastens healing. If you feel that you need bed rest, take it, but try walking around every few hours, even if you have a little pain, he says. A stroll around the house or yard will help strengthen muscles and keep them limber.

Until you’re feeling better, though, avoid activities that may strain the lower back, such as vacuuming or gardening, Dr. Wheeler says.

Other Wise Ways

Pack some ice. To relieve backache, reach for an ice pack, says Sheila Reid, therapy coordinator at the Spine Institute of New England in Williston, Vermont. Apply it for 5 to 10 minutes at a time. Alternately, fill a paper cup with water, freeze it, peel back the paper, and rub the ice on sore spots, Dr. Wheeler says. Don’t hold the ice on the area for more than 20 minutes, and keep a thin towel between you and the ice to prevent damage to your skin.

Or pack some heat. After the first couple of days, you may get more comfort from the warmth of a heating pad, bath, or shower. Try moist heat, Dr. Wheeler says. Rinse a small towel under hot water and wring it to near dry. Apply heat for up to 15 minutes at a time. If you use a heating pad on a medium setting, be careful not to fall asleep or leave it on too long, he says. You could burn your skin.

Reach for the home stretch. As soon as you’re able, add some gentle stretches to your daily routine. This will speed healing and increase flexibility, says Dr. Mandel.

Try this exercise. Lie on the floor on your back and hug your knees to your chest. Hold for 15 seconds. Relax. Repeat two times. Go to the point of stretch, not to the point of pain, Reid says.

If you can’t get down on the floor, you can still stretch, Reid says. Sit in a sturdy chair with your feet flat on the floor. Lean forward from your waist, bringing your chest slowly toward your thighs. Breathe in on the way down, and let the air out with a sigh as you lower yourself. Hold the stretch for 15 seconds. Do this stretch as often as you like.

Or try this standing stretch, Reid suggests. Stand with your feet shoulder-width apart, with your hands on the small of your back. Lean backward as you breathe out, then ease off and repeat several times. This promotes a backward motion of the spine, Reid says.

Give yourself a lift. Bending and lifting incorrectly are major causes of back pain, says John E. Thomassy, D.C., chiropractor in private practice in Virginia Beach, Virginia. “Even if you’re not lifting anything, 70 percent of your body weight is above the waist.” That means a 150-pound person lifts about 100 pounds every time he bends.

Don’t lift with your back, Dr. Thomassy says. The next time you reach for a suitcase in your car trunk, bend your hips and knees, keeping your back straight.

Hold on tight. When you’re carrying luggage, keep it close to you. The farther away you hold an object, the heavier it feels, Dr. Wheeler says. And avoid lifting loads of more than 5 to 10 pounds, he advises.

Be straight. If you’re moving a box, don’t pick it up and twist your body. “Never bend and twist,” Dr. Thomassy says. Instead, grasp the box diagonally from the bottom, keeping it close to your body. Lift with your legs and buttock muscles while keeping your back straight. Then face squarely to where you set it down.

Please don’t be seated. Sitting can actually aggravate back problems, Dr. Thomassy says. Sleeping or sitting for long periods on soft, cushy sofas or recliners can cause your back to slouch or your neck and head to be held forced forward, he says.

Get out of a slump. When you’re sitting at your desk, try not to slouch, Reid cautions. Tuck a pillow or rolled towel behind your lower back for extra support. Or invest in a high-end office chair with a seat height and seat pan (the forward-back tilt of your seat) that can be adjusted to meet your needs, Reid says.

Stand safely. When you’re standing for long periods of time, that, too, can aggravate back pain. Vary your position, Reid says. While standing, keep one foot on a low stool. Or keep a taller stool nearby so you can sometimes sit while you work, Dr. Wheeler suggests. And run errands during off-peak hours so you won’t have to spend as much time standing in line.

Sleep right. To prevent or minimize back pain at night, keep your spine in a neutral position, Dr. Thomassy says. Don’t prop your head and neck on a big pillow. Instead, choose one that keeps your head and neck in line with your upper back. “Sleep only on your side or your back, but never on your stomach,” he says. Sleeping on your stomach twists your neck and back. Also, avoid extremes in surfaces, such as saggy mattresses or bare floors. A good mattress and pillow will maintain your neck and back in the correct posture even while you sleep. Pillows between your knees or along your back or sides may provide further comfort to your back and shoulders.

Or, Dr. Wheeler says, if you’re on your back, prop a pillow under your knees.

Ease into the driver’s seat. To get safely into your car, lower yourself backward onto the seat, keeping your feet on the ground. Bring one leg and then the other into the car, “even if you have to use your hands to pick up your legs,” Dr. Thomassy says. To get out of the car, do the opposite. If you need to, carefully support yourself on the back of the seat as you rise.

Ride in style. If you’re driving or riding in the car on a long trip, use a small pillow and vary its position on your back for comfort. Take a break about every two hours and walk a bit. Your back will thank you for it, says Dr. Thomassy.