Tips For Avoiding Recurring Back Pain
If you have had back trouble in the past, you’ll want to do whatever you can to avoid a recurrence. Although most people with low back pain improve, the pain returns in about 40% of these people within six months. Preventing a recurrence is not always possible. But, there are a number of things you can do to reduce the chances that your pain will return. There are also several steps that you can take to manage any ongoing pain.
When you’re recovering from back pain, it is usually best to avoid doing too much too soon. Start slowly, and gradually do more and more. For example, if you are used to walking two miles a day, you may want to start with half a mile, initially. Although good posture doesn’t guarantee a life free of low back pain (and slouching is not the cause of most back pain), improving your posture after back pain may hasten recovery.
Remember that the best ways to avoid problems with your lower back are to exercise common sense and treat your back well. Be assured, there are safe and reliable ways to improve your discomfort and reduce the chances that your back pain will come back.
What You Can Do
If you suffer from low back pain, you may want to make the following changes to ensure that your pain is not an ongoing problem.
• If you are overweight, shed some pounds. Weight loss may reduce your low back pain and prevent it from returning.
• Practice good posture while you are awake and while you are asleep. If you are able to, sleep on your side or on your back with a pillow under your knees.
• Wear soft-soled shoes with heels that are less than one and a half inches high.
• Quit smoking. At least two studies have suggested an association between smoking and low back pain. (Quitting is a good idea regardless of whether or not quitting reduces back pain)
• Be kind to your back. Reducing the demands you place on your back, such as lightening your purse, briefcase or backpack, can go a long way toward preventing pain.
• If you work at a computer terminal all day, proper alignment of the monitor, keyboard, mouse and chair may help to reduce the chances of recurrent low back pain. Use a chair with a firm back, and sit as far back as possible so that the lower back is supported. Sometimes, small measures such as a lumbar support pillow for periods of prolonged sitting can make a big difference. Avoid sitting or standing for extended periods, if possible. For instance, if you have a long plane ride, get up and walk around when allowed.
• If you have osteoporosis, doing weight-bearing exercise and taking calcium, vitamin D, natural estrogen replacement or other bone-building supplements are recommended to reduce your chances of a fracture.
• Develop a stretching and strengthening exercise program for your abdominal and back muscles. To avoid back strain, choose swimming, cycling or walking as the exercises of choice.
• Lift safely. Always lift from a squatting position, using your hips and your legs to do the heavy work. Sometimes, getting help is the best idea for lifting heavy loads. Avoid simultaneous lifting, twisting and bending movements, and keep the load near your body as you lift it.
Exercises To Relieve Low Back Pain
One of the possible remedies for low back pain is moderate exercise that focuses on strengthening the muscles of the back, legs and stomach.
The tricky thing about low back pain is that it can get better without medical treatment or it may stubbornly resist treatment and persist for years. Although most people improve we often don’t know if it’s going to get better quickly or last a long time.
Certain exercises can help reduce the chance that pain will return and to manage ongoing pain. In some cases, just doing the routines can prevent a recurrence. Here are some exercises commonly recommended by doctors, chiropractors, osteopaths, and massage therapists. Before starting any exercise routine remember to check with your doctor.
Wear loose clothing and do not wear shoes.
Single knee-to-chest stretch. The purpose of the single knee-to-chest stretch is to stretch the lower back and hamstrings and strengthen the stomach and hip-flexing muscles.
• Lie on your back.
• Pull one knee into your chest until you feel a comfortable stretch in your lower back.
• Keep the opposite leg straight and the back relaxed.
• Hold for ten to twenty seconds.
• Repeat five times with each leg.
Double knee-to-chest stretch. The purpose of the double knee-to-chest stretch is to stretch the lower back and hamstring muscles and relieve pressure on bone connections and discs.
• Lie on your back with both knees bent, your feet on the floor and your arms at your sides.
• Clasp your hands around both knees, pulling them firmly to your chest until you feel a comfortable stretch in your lower back.
• Hold for ten to twenty seconds.
• Repeat five times.
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