1. Put good ergonomics to work for you.
Adjust your workspace so that you can use it without awkward positions or overreaching.
2. Shift your position regularly. Switch sitting
positions often and periodically walk around the office or gently stretch to relieve
muscle tension.
3. Sleep in a back-friendly position. Sleeping
on your stomach is worst; sleeping on your back is intermediate; sleeping on your side
is best. Always sleep on a firm surface.
4. Trim your waistline.
Excessive weight around your middle taxes your lower back muscles.
5. If you smoke, quit. Smoking
reduces blood flow to the lower spine and may cause the spinal discs to degenerate.
Remember:
With our often hectic and sedentary lives, it’s no wonder a majority of people
suffer from back pain at some point. Research suggests that back pain is often triggered
by daily lifestyle factors. In many cases, better awareness and some easy changes can make
a world of difference in reducing your risk of pain and injury.
SELF-CARE FOR BACK PAIN
Though the back is a complicated structure, most of the time it can heal
itself with a little self-care. Take these simple steps when you have back pain:
- Avoid heavy lifting and strenuous activity until the pain subsides.
-
Rest, but limit any bed rest to one to two days. Prolonged physical
inactivity can weaken your muscles even more.
-
Take an over-the-counter pain reliever as needed to reduce discomfort
and swelling. Note: Carefully read product instructions.
Consult your health care provider before regularly using pain relievers,
and don't combine them with alcohol.
-
Cool down, or warm up. An ice pack reduces initial pain and swelling.
After the first few days, a heating pad or warm shower may help relax
your muscles, ease discomfort and promote healing.