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Know the name of
your medications: Write
down a list of your medications, with their dose and frequency. This
can be used as a reminder, and can be utilized if you're unable to
tell medical personnel in the case of an emergency. This will be
particularly useful if you see more than one doctor.
WHAT CAUSES IT?
No one can say exactly why one person gets low back pain
and another doesn't, but we do know of many things that
can increase your risk. Some-such as your age and some
illnesses-are beyond your control. But you can do plenty
about many others.
THINGS YOU CAN'T CHANGE
Age Low back pain is most common in the middle-aged. Experts don't know why.
Health problems
Many health problems can cause back pain. They include osteoporosis, or
thinning of the bones; scoliosis, an extreme curve of the spine from a birth
defect or weak muscles; and spinal stenosis, narrowing of the spinal canal.
Even some minor illnesses such as the flu can cause backaches, above all if
you spend lots of time in bed.
Injury
A fall or blow to the back can strain or tear tissues
around the spine, or even break a bone.
THINGS YOU CAN CHANGE Stress or anger
Strong emotions can cause your back muscles to tighten, and tight muscles
can lead to cramps. Tight muscles are also prone to strains. You can't
always avoid the things that make you tense, but you can take steps to
relieve tension and reduce your risk of back trouble.
How you move
Awkward movements, twisting, or reaching too far can pull or tear a tendon,
ligament, or muscle in your back, above all when the muscle is tight.
Lifting heavy objects by bending your back and not your legs is another
common source of back pain.
Lack of exercise
Your spine needs the support of strong muscles, front as well as back, to
protect it. If you don't exercise enough, the muscles around your middle get
weak, and that leaves you open to injury.
The wrong exercise
If you tend to get lots of back pains, think about whether you engage in
many sports or tasks that involve twisting or bending.
Sleep habits
The way you sleep may be causing your back to ache. If you sleep on your
stomach, if your mattress is too soft, or if your pillow is too big, you may
be curving your spine too much. If your mattress is too firm, it may keep
your back too straight for comfort.
Skipping warmups
Anyone who exercises without warming up first is asking for trouble. That's
because muscles are more prone to strains and tears when they're cold and
stiff than when they've been loosened up.
Too much weight
If you weigh more than you should, your risk of low back pain goes way up.
Extra pounds mean a bigger load for the low back to support. If you carry
lots of weight around your waist, then your risk of back problems goes even
higher. That's because a big stomach pulls the low back out of its proper
alignment.
Bad posture
Your risk of back pain goes up if you slouch a lot or stand or sit for hours
at a time with your back curved and your shoulders bent. Watch out for high
heels, too. A normal spine is slightly S-shaped, and your low back has an
inward curve. High heels can increase the curve, and that puts extra strain
on the muscles and disks.
WHAT YOU CAN DO FOR YOURSELF ?
You can do a lot to prevent back pain by making smart choices about stress
relief and your diet, posture, and exercise habits. If your back already
hurts, these same choices will speed your recovery.
WHEN YOU'RE IN PAIN:
Take over-the-counter drugs
Ease the pain with acetaminophen (Tylenol), ibuprofen (Advil or Motrin),
naproxen (Aleve), or aspirin. Acetaminophen may be best for backaches since
it doesn't upset the stomach.
Apply heat or ice
When your back begins to hurt, put an ice pack where it hurts the most. A
bag of frozen peas works well. Wrap it in a thin cloth towel and leave it on
for 10 to 15 minutes every hour. This eases pain and swelling. After two
days switch to heat-a warm towel or heating pad. The heat brings blood to
the area and speeds healing of injured tissues.
Rest
If the pain is bad and moving makes your back hurt, stay in bed at first.
But don't rest for more than two days. Lying around weakens bones and
muscles, so the pain gets even worse.
Try this: Lie flat on the floor with your knees bent and
your calves and feet up on a chair or a pile of pillows. This flattens the
lower back and eases the strain on tender back tissues.
If pain disturbs your sleep, lie on your back with pillows
under your knees. If you sleep on your side, bend your knees and put a
pillow between them. Don't lie on your stomach. And make sure that your
mattress is the correct firmness. When you lie on your side, your spine
shouldn't curve. If your mattress is too soft, your midsection will sink too
far; if too firm, your shoulders and hips will not sink in far enough to
keep the spine straight.
Stay active
When you can, get up and move around as much as possible. Do gentle exercise
that doesn't hurt your back, such as swimming or walking, but don't overdo
it. Try exercising 10 to 15 minutes per day at first, and slowly build up to
more.
Protect your lower back
You may need to change the way you sit, stand, and recline to ease the pain.
Limit the amount of time you sit. Many people with back pain
find that sitting feels worse than standing or lying down.
If you do have to sit, choose a firm chair with a straight
back. Avoid low, soft furniture such as sofas. Put a cushion or a rolled-up
towel behind the small of your back when you sit, and sit with your
shoulders back and your back straight. Your buttocks should be up against
the back of the chair.
If you must sit for long hours on the job, make sure your
chair supports your back and your chair and work surface are the right
heights for you.
Your knees and waist should be bent at right angles as you
sit.
Your feet should be flat on the floor or placed on an
inclined footrest.
Your armrests should support your elbows without making
you hunch your shoulders.
Your desktop should be about the same level as your
armrests, so you don't have to reach up or down. You shouldn't have to
bend over to do your work.
If you read at work, use a typing stand or a slantboard so
you don't slouch.
If you use a computer, make sure the top of the screen is
about eye level or a bit lower. Rest your wrists on a pad when typing.
If you have to stand for a long time, put one foot up on a
low block or stool. This takes some strain off the low back. Don't let
your shoulders slump forward. Keep them back and relaxed; imagine a
weighted string hanging straight down from them to your hipbone.
Don't wear high heels.
Get a massage
Massages can help. They loosen tight muscles and ligaments and help you
relax.
TO PREVENT BACKACHES: Exercise
Exercise often to strengthen your back and stomach muscles. Your doctor or
physical therapist can show you how to strengthen the muscles, front and
back, that support your lower spine. Many doctors and therapists also advise
yoga. Yoga helps build strength and keeps you flexible. If tension causes
your back pain, yoga can also help prevent the pain by helping you relax.
Exercise is not only good for your back, it may help prevent
heart disease, osteoporosis, and a host of other health problems-perhaps
even some types of cancer.
Aim for 20 to 30 minutes most days of the week. Brisk
walking, swimming, cycling, and jogging are all ideal. If you tend to have
back pain, stay away from sports that twist or wrench your body, such as
tennis or golf, or any other sport that has given you problems.
Start by being a little more active each day. Take the
stairs instead of the elevator. Walk the dog for 15 minutes each evening.
Your pooch and your back will thank you. When you're used to being more
active, add some activities that are more aerobic to your routine. These
should get your heart beating faster and make you sweat a bit. Find an
activity you enjoy-it's much easier to keep exercising when you like to do
it.
Before any exercise, always warm up for at least 10 minutes
with gentle stretching and anything that gets your heart rate up, such as
walking or slow jogging.
Maintain good posture
Good posture eases stress on your muscles and joints. It not only relieves
pain when your back hurts, it helps keep back pain from starting. Follow the
guidelines listed above for sitting, lying, and standing.
Avoid injury
Learn how to lift and carry things the right way. Lift with your back
straight, bending your legs. Hold the object close to your body. Don't try
to lift or carry anything that's too heavy for you. Ask for help.
Lose weight
If you weigh more than you should, lose the extra pounds. Taking off weight
may sound daunting, but it doesn't have to be. The best approach? Combine
smart eating with exercise.
Extra calories-those you don't use for energy right
away-pack on the pounds. Exercise burns them off. To lose a pound of fat,
you need to use 3,500 calories more than you take in. That's because one
pound of fat has 3,500 calories. (A fast-food lunch of burger, fries, and a
shake is loaded with about 1,700 calories; an apple has only 80.)
Here are some tips for a program that works:
Check with your doctor to find out how much you should
weigh.
Take your time. When you lose weight slowly-no more than 1
percent of your body weight each week-it's easier to keep it off.
Be realistic. Don't aim for a weight you can't reach and
maintain.
Keep an eye on your total calories and cut down on fats.
Build your meals around fruits, vegetables, and grains. They have little
fat and no cholesterol and are loaded with vitamins, minerals, and
fiber. Don't fry foods. Bake, broil, steam, or saute with water or
vegetable broth in a nonstick pan. Switch to low- or nonfat cheeses,
skim or 1 percent milk, and ice milk or sherbet instead of ice cream.
Ease stress
Brief bouts of stress aren't harmful, but a lot of stress day after day can
take a toll. It increases your risk for back pain as well as health problems
such as heart disease, depression, and headaches. If you think the way you
react to pressure could be giving you a pain in the back, learn to spot-and
avoid-situations that make you tense. Here are some tips for staying on an
even keel, even in the most stressful times:
Exercise. People who exercise often tend to feel less
anxious and more relaxed.
Laugh more. Studies show that laughter releases
stress-busting hormones.
Don't be a perfectionist. Set reasonable goals and ask
whether everything you do has to be the best.
Control your anger. When you're angry, ask yourself three
questions: Is this problem important? Is my anger justified? Can I do
anything to fix the problem? If the answer to any of them is "no," take
a few deep breaths and tell yourself to calm down. If any answer is
"yes," don't seethe silently; do something to change the situation.
Take breaks during a hectic day to calm down. It doesn't
matter what you do as long as it's a time-out. Aim for at least 20
minutes a couple of times a day.
Relax through yoga, deep breathing, stretching exercises,
or meditation. Try this meditation exercise:
Find a quiet place. Sit in a comfortable position, with
your hands in your lap and your feet flat on the floor. Close your eyes.
After a minute or two, start to say a simple word or phrase to yourself.
It can be anything. Some experts suggest just the word one. If thoughts
intrude, ignore them and return to the word. You don't have to repeat it
all the time, though; let it come and go. Don't concentrate too hard on
it, but try to make it the focus of your attention. After 20 minutes or
so (you can open your eyes to check your watch), stop saying the word.
Sit with your eyes closed for two or three more minutes.
