Tips to Prevent Back Pain

Tips to Prevent Back Pain
By Brennan Howe
What you can do to prevent and injuries and, if you do sustain them, what can be done to promote the healing process?  Though the focus here is on what can be done on an individual basis, it must always be remembered that there is no replacement for consultation with a qualified physician.  80 percent of the adult population suffers from at some point in their lives, so, whether it’s you of somebody you care for, it is useful to have some techniques at hand for treating it.

The good news about is that is usually goes away on its own over time.  The vast majority of it comes from simply straining muscles and joints at levels they are not designed to withstand, which leads into the first recommendation:

Slow Down.  In most cases a few days worth of reducing the normal load you put on your back in enough.  A strained back muscle may cramp or “freeze,” which causes acute discomfort.  Given time to mend, however, the muscle will began to relax and the body’s natural healing processes will commence.

Over-The-Counter-Medications.  In response to an injury a body part may become inflamed, which you will know by the signs of swelling, pain, warmth, and redness.  To achieve a measure of pain relief and assist the healing process you can buy over-the-counter anti-inflammatory medications like ibuprofen.  Acetominophen is another alternative.  Though not an anti-inflammatory drug, it does treat pain effectively and is easier on the stomach.

Ice and Heat.  During the first 48 hours after a back injury ice slows down the swelling process and acts to reduce the pain.  After 48 hours, however, it loses these abilities. This is when your switch to heat, as in the form of a heating pad.  This increases the blood flow to recovering tissue and relaxes the muscles.

Massage.  Be it done by a friend or family member with a nice touch or a professional, a massage can relax strained muscles and, just as importantly, a strained psyche that is causing back muscles to tense up.

Keep Moving.  When we are hurt instinct tells us to lay low and keep movement to a minimum.  Indeed, the traditional approach to treating used to tell us exactly that.  More recent studies, however, have shown that careful movement does a better job of promoting recovery than remaining still.  Much can be accomplished with simple exercises – provided you have consulted with a specialist who can dispense advice and instructions on what is best for you.

Change Your Routine.  Though movement can help in the recovery from a back injury, it is also important during this period to avoid things that result in putting too much stress, be it physical or psychological, on your healing back.  Whether it is in improving your posture in a chair, not lifting heavy objects, or avoiding things that cause you aggravation, adapt your daily routine to the requirements of your recovering back.  Otherwise, there is a pronounced risk of re-injury, a longer than necessary recovery period, or an injury that does not heal properly and is vulnerable to further damage.

Pain Management.  For persistent or long lasting pain, refer to the chapter on chronic pain for additional strategies.

The Simple Things
An encouraging thing about is that so much of it can be avoided by simple cautionary measures, usually, in fact, by making slight modifications to things we do every day.

Standing
When standing upright, your chest should be forward, your head up, shoulders straight, and your weight even distributed between your feet with your hips tucked in.  If you have to remain standing for long periods, avoid remaining in the same position for the entire time.  Be sure to move around and change positions regularly.  Another good idea is to rest one foot on a stool, curb, etc. then switch to the other foot after a few minutes.

If your work requires you to perform tasks on a platform or desk make sure to adjust it to a height that is comfortable for you.  Spending day after day hunched over while on your feet is almost a sure recipe for back problems.

Sitting

In today’s work world many of us have jobs that involve spending most of our time in a seated position.  The rule of thumb here is to sit for as little as possible, and even then for only short periods of time. Since this is not always possible, be sure to get up and walk around frequently.  Even a short stroll across a room will help.

When in a seated position for long periods, sit with a support positioned in the curve of your back.  Nothing fancy, even a firm pillow or a rolled up towel will do the trick.  At the same time, keep your hips and knees at right angles.  If your chair is too high for this, either replace the chair or get a stool to rest your feet on.  Otherwise keep both feet on the floor and do not cross your legs.

The chair you use should be firm and have a high back and arm rests.  The problems with soft chairs or couches in that the curve in your back is not supported and it can come to be in a rounded position, which causes the kind of muscle and joint stress that leads to problems.

When seated in a chair in front of a desk, make sure the different pieces of furniture complement each other so that you can sit up straight as you work, with your elbows and arms on your chair or desk and your shoulders relaxed.  Hunching or leaning over should be avoided.

Finally,