Alleviating Back Pain

Your back is an intricate matrix of bones, muscles, nerves, and tissue that keep your body balanced and functioning properly. It’s also the number one site for chronic pain. The latest statistics show that  31 million Americans experience low back pain. It is the single leading cause of disability worldwide and one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections. Experts estimate that 80% of the population will experience a back problem at some time in their lives.

Those who suffer from back pain can do several things to ease their discomfort. Those who are lucky enough not to have back pain, should take preventative measures.

The best thing you can do to begin alleviating the pain is stand up straight. Good posture is essential. Stand tall, sit up straight and you’ll not only help your back, you’ll feel more confident too. Try to stand with your feet about shoulder width apart, knees slightly bent, shoulders pulled up, and head centered over your shoulders with your chin up. This might feel awkward at first, but it’s the best position for your back.

Sitting properly means keeping your feet flat on the floor; spine straight and supported against your chair, shoulders relaxed and head upright, supported by the spine, not by the neck muscles.

Stretching regularly will also help alleviate back pain. Most movements, like walking, picking up a telephone and looking both ways at an intersection, involve your back and neck. Stretching increases your mobility.

If your doctor approves, moderate exercise is also suggested. Studies show that strengthening muscles in the mid, lower-back and stomach area helps prevent and relieve back pain. Activities such as moderate weight or resistance training, yoga, swimming, walking, and other low-impact aerobic exercises help strengthen the muscles around the back, improve posture and prevent injury.

If you’re overweight, there’s no doubt that losing excess pounds will relieve back pain.

In addition, if you must lift anything heavy, the old adage, “lift with your legs, not with your back” is still true. Proper lifting is essential for a healthy back.

If you’re sleeping on an old mattress, treat yourself to a new one. Orthopedists once recommended that people who suffer from back pain sleep on an extremely firm mattress, but now studies suggest that a medium-firm mattress is better. This makes sense because if a mattress is too firm, it won’t support the body evenly and may cause discomfort at the hips and shoulders. A mattress that is too soft may cause tingling, numbness, and other aches.

The best mattress supports the spine at all points, while allowing it to maintain its natural curve. Also, make sure that your pillow supports your head and neck, so that your  head, neck, and back are in proper alignment.

Finally, if you’re a smoker, quit! Smoking decreases oxygen levels in the body needed for healthy bones and muscles. It can lead to disc and spine problems, not to mention heart disease. Quitting will make you feel years younger, alleviate back pain and make everyone you know very happy.