Posted by Health Handouts | Posted in Health Tips, Wellness Tips | Posted on 30-08-2010
Nearly everybody has back pain at some time.
Your back can hurt for no special reason. You can have pain anywhere on your spine. Most individuals have pain in the lower back, where the most weight and stress are.
Protect your back from injury. Be certain to keep it healthful and strong.
Here are some ways to do this.
Exercise. Activities like walking, swimming, or riding a bicycle can strengthen the muscles in your lower back.
Learn how to lift things safely.
o Make sure to let your leg muscles help you do the lifting. Bend your hips and knees, and squat down to pick up the item. Hold the item close to your body and then straighten up gradually.
o It is a good idea to get someone to help you lift anything heavy or awkwardly shaped.
When moving heavy objects, push them, don’t pull them.
Make sure to protect your back while you’re sitting. Make sure to select a chair that supports your lower back, and has armrests and a swivel base. Make sure to keep your knees and hips at the same height.
The way you stand is important. When standing, your ears, shoulders, hips, and knees ought to be in a straight line. When you’ve to stand for a long time, put one foot on a low stool for several minutes. Then switch feet. Your back will feel better when you do this.
Make sure to wear shoes with low heels.
Be certain to take breaks to stretch when driving or when sitting at your desk for a long time.
Be sure to protect your back when you sleep.
o When you sleep on your side, put a pillow between your knees.
o If you sleep on your back, put a pillow under your knees. For additional support, roll up a small towel and place it under your lower back.
o If you sleep on your stomach, place a pillow under your hips.
Make sure to maintain a healthy weight to avoid excess strain on your lower back.
If you’re a smoker, quit. Smoking increases your sensitivity to pain.
Here are some things you are able to do at home if your back hurts.
Make sure to take it easy with your daily activities. When your back hurts, don’t do things that make it hurt more. You might not be able to do everything, until you feel better.
If your muscles are sore or swollen –
o Cold is good when you first strain or sprain your back. Wrap ice in a cloth and put it where the pain is for 20 minutes. Then wait three to four hours before you use cold again.
o After 4 or 5 days of cold, use heat to raise blood circulation to the back and speed healing. Heat also assists muscles to relax. You can use a hot water bottle, heating pad, or a hot shower or bath. Apply heat for 20 minutes. Wait at least an hour before you use heat again.
Be very cautious about using heat or cold.
o If you have circulation problems or nerve damage, speak with your health care team before using cold or heat.
o Don’t put heat on an inflamed (red or swollen) area.
o Do not sleep on a heating pad.
You can treat most back pain at home. But sometimes, back pain could mean there is a serious health problem. Call your healthcare team immediately when you’ve back pain and –
You also have chest pain
The pain feels constant or intense, in particular at night
The pain spreads down one or both legs
The pain causes weaknesses, numbness, or tingling in one or both legs
You notice new loss of bowel or bladder control
You’ve pain or throbbing in your abdomen
The pain was caused by a fall or by something hitting your back
You also have unexplained weight loss
You are older than age 50 or have a history of back pain or cancer.
