What can you do about it when a backache knocks you low? Plenty!
Prevention is Best
The best cure for backache is prevention. Train yourself to bend your knees when lifting heavy objects, and let your legs bear the brunt of the stress for lifting. If you simply bend over and lift from the waist, gravity goes against you and you end up using back muscles which may not be able to bear the strain.
Another good preventative for backaches is to exercise and build up strength in your back and abdomen.
Swimming is an excellent back strengthening exercise because it makes you use most of the muscles in your body. If a pool isn’t available, ride a stationary bike, or do simple stretching exercises on your living room floor. Know your limits, though. If your back hurts because of exercising, change your exercise routine.
Check Your Bed
Another way to battle potential back problems is to check out the condition of your bed. A droopy mattress may not give your back the support you need as you sleep. You can add support to your mattress by slipping a piece of plywood between your mattress and box spring.
Rest Will Help
Once you’ve suffered a back strain, the best thing you can do is go to bed and let your back rest for a couple of days- but don’t stay there forever! The longer you stay on your back, the weaker your muscles will get and the harder it will be to get yourself “back” to normal.
Alternate Hot and Cold
While resting your back, apply heat or ice to the sore area. Either one is effective for relieving pain, and you may want to try alternating between a hot pad and an ice pack. Sometimes it helps to have a gentle massage of the affected area after applying heat. This allows the muscles to relax and reduces pain.
Anti-Inflams
You can also take an anti-inflammatory drug like aspirin or ibuproten (acetaminophen products can’t reduce inflammation), It you have chronic back pain-pain that lasts for more than a week-taking one anti-inflammatory every morning may help relieve daily pain. Another source of anti- inflammatory drug is the white willow bark capsules available in health food stores. You can also try sitz baths with Epsom salts to help relieve the pain.
Braces and Belts
If you do a lot of lifting, invest in a back brace or weight lifter’s belt. When strapped on, these devices protect your back muscles from damage.
Most back pain goes away with time, but if your pain lasts for more than two weeks without relief or radiates down the back of your leg, get professional help. You may have a disc prolapse (slipped disc) which needs a doctor’s attention.
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