Taking Care of Your Back

Almost everyone has back pain at some time.

Your back can hurt for no special reason. You can have pain anywhere on your spine. Most people  have pain in the lower back, where the most weight and stress are.

Protect your back from injury. Make sure to keep it healthy and strong.

Here are some ways to do this.

•  Exercise. Activities like walking, swimming, or riding a bike can strengthen the muscles in your lower back.

•  Learn how to lift things safely.

o  Be certain to let your leg muscles help you do the lifting. Bend your hips and knees, and squat down to select up the item. Hold the item close to your body and then straighten up gradually.

o  It is a good idea to get somebody to help you lift anything heavy or awkwardly shaped.

•  When moving heavy objects, push them, do not pull them.

•  Make sure to protect your back while you are sitting. Make sure to pick a chair that supports your lower back, and has armrests and a swivel base. Make sure to keep your knees and hips at the same height.

•  The way you stand is important. When standing, your ears, shoulders, hips, and knees must be in a straight line. When you have to stand for a long time, put one foot on a low stool for a few minutes. Then switch feet. Your back will feel better when you do this.

•  Make certain to wear shoes with low heels.

•  Make sure to take breaks to stretch when driving or when sitting at your desk for a long time.

•  Make certain to protect your back when you sleep.

o  If you sleep on your side, put a pillow between your knees.

o  When you sleep on your back, put a pillow under your knees. For additional support, roll up a small towel and place it under your lower back.

o  When you sleep on your stomach, place a pillow under your hips.

•  Be sure to maintain a healthful weight to avoid excess strain on your lower back.

•  When you’re a smoker, quit. Tobacco use increases your sensitivity to pain.

Here are some things you can do at home when your back hurts.

•  Be sure to take it easy with your daily activities. When your back hurts, don’t do things that make it hurt more. You mightn’t be able to do everything, until you feel better.

•  If your muscles are sore or swollen –

o  Cold is good when you first strain or sprain your back. Wrap ice in a cloth and put it where the pain is for 20 minutes. Then wait three to four hours before you use cold again.

o  After 4 or 5 days of cold, use heat to elevate blood circulation to the back and speed healing. Heat also assists muscles to relax. You can use a hot water bottle, heating pad, or a hot shower or bath. Apply heat for 20 minutes. Wait at least an hour before you use heat again.

•  Be very cautious about using heat or cold.

o  When you’ve circulation problems or nerve damage, consult with your health care team before using cold or heat.

o  Don’t put heat on an inflamed (red or swollen) area.

o  Do not sleep on a heating pad.

You can treat most back pain at home. But sometimes, back pain could mean there’s a serious medical problem. Call your healthcare team immediately if you have back pain and –  

•  You also have chest pain

•  The pain feels constant or intense, specifically at night

•  The pain spreads down one or both legs

•  The pain causes weaknesses, numbness, or tingling in one or both legs

•  You notice new loss of bowel or bladder control

•  You have pain or throbbing in your abdomen

•  The pain was caused by a fall or by something hitting your back

•  You also have unexplained weight loss

•  You are older than age 50 or have a history of back pain or cancer.