5 Steps to Care for a Sore Back

Nearly everyone has some form of back pain at some point in their lives. The issues get worse as we age. Recent articles in the news and medical journals have stated that, most back pain does not require surgery. Also, surgery is no guarantee of long-term benefits and only nominally, short-term benefits. For most people with back pain, therefore, the best you can hope for is to manage your pain and discomfort. I recommend visiting your Doctor first to ensure there aren't more serious reasons for your pain.

The suggestions below for caring for a sore back are geared towards people with mild to moderate back pain. Chronic pain may require more extensive treatment. The 5 steps to care for a sore back are:

1. Lose Weight Carrying around too much extra weight, especially around the mid-section, puts additional strain on the lower back. Eating properly, and exercising (discussed below) are two great ways, which, taken together, can reduce lower back pain.

2. Exercise. Exercise is a universal "elixir" which is named in reducing the probability of a number of possible ailments such as heart disease. Cardiovascular work can help by reducing and maintaining weight. Weight lifting should also be a part of any exercise routine. Specific areas to focus on in order to help reduce back pain are: stomach, which helps take some of the strain off of overworked back muscles; legs, which can help by allowing you to keep and maintain proper alignment when squatting or bending to lift objects; back, the muscles in the back can be strengthened as well. It's best to consult with your Doctor and, perhaps, a licensed physical therapist or trainer before beginning any workout out routine in order to ensure you do things properly. There are a number of back stretching exercises you can do to ease the stress and pain in your back. Your Doctor, physical therapist, or chiropractor will have more information.

3. Not overusing your back. Learn not to use only your back when lifting objects. It's best to squat, keeping your back straight, and using your legs to lift an object from the floor. Other "tricks' include: using your "off hand" to brace yourself while you lift with your "strong hand"; leaning on your knee or other object when bending over so as not to have your back do all the work; and getting help if needed, don't try to do it all yourself.

4. Back Treatments. There are a number of treatments you can do to help ease the pain in your back. You can have a chiropractor manipulate the muscles and bones in your back. You can apply heat, or in some cases, cold. You can get a massage. There are a number of massage devices on the market, some of which are pretty good. Not all work the same for everyone so it's best to experiment. Make sure you can try before you buy one of these products or at least make sure you understand the store's return policy.

5. Having a comfortable bed Poor mattresses are one of the biggest factors in the cause of back pain. If you sleep on an uncomfortable mattress, you're sleeping in a poor position for long periods at a time. To help alleviate those problems, mattresses should be flipped or turned every few months. If your mattress is older than 12-15 years old, you should consider replacing it. Some alternatives to traditional box spring beds are: foam padded; mechanical adjustable; and air beds and mattress. Air beds and mattresses are good because their firmness is adjustable and they conform more properly to your shape; helping maintain proper spinal alignment while you sleep. Most of the non-traditional beds can be pretty pricey. Even most of the "air" beds are pretty pricey going up to thousands of dollars. One less expensive alternative is an air mattress. Air mattresses have matured over the years. You can even get a full-sized bed that's the same height as a traditional bed, frame and box springs. The most expensive of these, made by Aero, cost under $400.00. Some even come with dual controls where each side of the bed can adjust the firmness independently.

These are just a few suggestions to help ease mild to moderate back pain. I can't stress enough, however, that you get the opinion of your Doctor before beginning any type of treatment or exercise program. Also, a bed is an important part of helping reduce back pain, consider one of the cheaper air beds as an alternative to traditional box spring beds.

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Back Pain Facts?

There are several causes of back pain: mechanical causes, eg lumbar disc disorders; degenerative conditions, eg degenerative disc disease; inflammatory conditions, eg ankylosing spondylitis; infective causes, eg osteomyelitis; neoplastic causes, eg primary benign or malignant tumours; metabolic bone disease, eg osteoporosis; referred pain, eg from duodenal ulcer; psychogenic pain - originating in the mind rather than the body.

Back pain is one of humanity's most frequent complaints and does not usually reflect any underlying disease. However, anyone with back pain that does not improve after a few days should first consult a Physician, as back pain can sometimes indicate significant and serious conditions which might not otherwise be diagnosed. Back pain is very rarely a sign of a serious medical problem. It is however important that the treatable medical causes are identified early on.

Back pain affects 50 to 80 percent of people in the U.S. at some point in their lives. In any given year, 10 percent of adults experience back pain or other symptoms, such as limited mobility or stiffness. Each year, Americans spend an estimated $24 billion on treatments for back pain - not including missed time from work nor the emotional costs of enduring pain and not being able to participate in daily activities. Imagine what it would be like to have problems working, golfing or enjoying playtime with children!

Back pain can be mildly uncomfortable, excruciating or anywhere in between. It can start slowly, sometimes a result of poor posture, or come on suddenly because of injury. If your question is not answered here, please contact one of our information specialists. Back pain can last for a few short days or can linger for weeks, months and even years. Arthritis is a common form of back pain. The earlier arthritis is diagnosed, the more steps can be taken to reduce disability in the future. Other factors that aggravate back pain include suffering from stress, not getting enough sleep, being overweight, having poor posture or not being physically fit.

Back pain should not be considered a normal part of aging; it is a chronic condition that calls for similar lifestyle changes as diseases like arthritis and diabetes do.