(Tiny Tips) – Low back pain is one of the most common and debilitating health conditions in the United States, preventing millions of people from working or performing daily activities.
Back pain is also the third most common reason people go to the doctor, according to the American Chiropractic Association, which in many cases is a smart move.
If you are unsure of the severity of your back pain, have had pain for more than a month, have pain that has gotten worse over time, or has new neurological symptoms such as numbness or weakness in any part of your back If you have problems with your medical condition, It is best to consult a doctor.
Ian Stephens, an orthopedic physical therapist at Cleveland Clinic in Ohio, says doctors or physical therapists can sometimes identify certain patterns that cause or worsen pain. “Sometimes we can identify themes in certain tasks, postures, or positions that cause a person’s symptoms to flare up again and again. If we identify that, we can help them modify it to reduce the likelihood of back pain,” he said.
The good news is, “Back pain, while it can be very painful, is usually nothing to worry about—most people will experience it at some point in their lives,” says Stephens. He notes that most of the time, the pain goes away and patients return to normal activities. “If you have [minor] back pain, try not to be afraid and still try to function,” he said.
If you are experiencing severe back pain or neurological symptoms, it is best to see your doctor. If you have mild pain, here are some things you can try at home to relieve pain and reduce the risk of it returning.
Ergonomics: Setting yourself up for success
“Modern workplaces often require high levels of sustained static load, especially while seated,” Stephens said. He said that sustained static load is a scientific way to describe gravity.
“Over time, gravity squeezes us a little; throughout the day, our muscles have to work against gravity to stay vertical. When we hold one position for a long time, we rely on specific muscle groups, and ultimately those muscles Fatigue sets in,” Stephens said.
Ergonomics is the science of arranging your work space or the items you use in your daily life based on your needs and body, allowing you to work more efficiently and with less discomfort.
Stephens says that while the ideal posture may be different for each person, there are some basic ergonomic principles that generally apply to everyone. “There are strategies that can help you so that you don’t have to use just your muscles to fight gravity,” he says.
Stephens offers some tips on how to work or sit in ways that may relieve back pain, and the U.S. Department of Labor’s Occupational Safety and Health Administration (OSHA) offers a visual guide:
- Make sure you sit low enough in the chair so that the back of the chair supports your back.
- Your chair should be low enough to the ground so that you can rest your feet comfortably on the floor, but not so low that your knees are higher than your hips.
- To avoid falls, position your computer monitor at eye level so your eyes are focused on the screen.
- Your forearms should be well supported on the armrests of your workstation, and the armrests should be high enough that you can comfortably rest your elbows on them.
Take a break to change your position
Stephens recommends standing up and walking around for a few minutes every 30 minutes, or if that’s not possible, every hour.
“Simple movements and changes in position can help. “Set reminders on your phone or desktop calendar to remind you can be helpful,” he says.
Sleep is a great remedy for back pain
Research shows a link between sleep and pain, with one study showing that sleep problems significantly increase the risk of reduced pain tolerance.
Stephens says there’s no one right way to sleep. “Some people may find it better to lie on their stomach, while others may find it better to lie on their back with a pillow under their knees,” he says. If you think your sleeping position is causing back pain, he says, you may want to try something different. posture or consult a doctor.
“Whatever your sleep position, it’s important that you’re able to get some form of restful sleep. We know that when you don’t sleep well, it’s hard to feel better because your body is really actively recharging while you sleep. .If you can’t do that, you’re going to be very susceptible to pain,” Stephens said.
Movement and exercise can prevent and relieve back pain
“In my experience, people who are active throughout the day have fewer back pain episodes and generally have less severe back pain,” Stephens says. However, he notes that this rule may not apply to more physically demanding jobs. , People who need a lot of lifting work.
“In general, most types of physical activity are fairly protective in terms of reducing the likelihood of back pain and therefore the prognosis. If a person is regularly physically active, there appears to be a preventive effect and it can help people if back pain occurs. Respond faster,” Stephens said.
What exercises are good for relieving back pain? According to Stephens, all were good people. “For most people, it’s probably as simple as walking every day,” he said.
One study looked at the walking habits of 5,982 people aged 50 and older, 26% of whom had low back pain. Researchers found that people who walked the most (top quartile) were least likely to suffer from back pain.
Stephens says whether a person benefits from specific back-strengthening exercises depends on the person and their back pain. He recommends talking to a physical therapist or doctor before starting a new exercise program.
Stephens says the adage “start low and go slow” applies when starting a new workout. “Your body has to adapt to this new movement. The first few times you exercise, you may experience muscle soreness and pain that you’ve never experienced before,” he says. Most of the time, he adds, these feelings are temporary and will subside as your body adjusts to the new activity.
Additionally, a growing body of research suggests yoga may be an effective treatment for chronic low back pain.
Temporary pain relief: ice, heat, or both?
Stephens says heat and ice can temporarily relieve back pain. “Both help calm pain signals and relax the nervous system a little,” he says.
“Typically, for most injuries, we would recommend ice early in the acute phase of the injury,” he said.
General recommendations are to cool the painful area with a cold, wet washcloth or ice pack at least three times a day. To protect your skin, place a towel or other cloth between your skin and the ice pack. Do not apply ice for more than 15 to 20 minutes at a time.
“In a few weeks, we’ll be switching to a heated medium,” Stephens said. “There is some research that suggests moist heat may be an effective adjunct to exercise and other treatments for acute low back pain,” he says.
Stretching and foam rolling can relieve back pain
“If the main cause of back pain is limited range of motion and stiffness, I might prescribe some stretches,” says Stephens. These can be done with a therapist or independently at home, he said.
“Foam rolling can sometimes help loosen tight muscles, but if you’re trying to do it on your own with back pain, it can be difficult to get into the right spot,” he says.
Maintaining a healthy weight can help reduce back pain
“When you’re at a healthy weight, your muscles don’t have to work as hard to support you against gravity. The muscles don’t fatigue as quickly, which helps relieve pain,” Stephens says. There’s also less stress on the back and other joints, he adds.
A meta-analysis of 33 studies examining the association between overweight and obesity and low back pain found that both conditions increased the risk of low back pain.
Ask your doctor about over-the-counter medications
Stephens recommends that people with back pain contact their primary care physician to discuss taking NSAIDs. Medications such as ibuprofen (Advil, Motrin) or naproxen (Aleve) (nonsteroidal anti-inflammatory drugs) can be safely taken to relieve pain. Although these medications are available over the counter, it’s best to ask your doctor about how to incorporate them into your overall treatment plan.
“We realize there are some long-term health risks associated with overuse of NSAIDs. They have their role in relieving pain, but patients must follow their doctor’s recommendations to minimize the negative effects of this medication,” Stephens explain.
Taking NSAIDs increases the risk of serious or life-threatening gastrointestinal bleeding and ulcers in some people, and taking too much of these drugs can cause liver or kidney damage or failure.
Treat back pain sooner rather than later
If you have tried adjustments, such as improving your work settings or adjusting your posture, but don’t see any improvement in your pain within two to four weeks, you should schedule a formal consultation with a professional. Seek a health care provider or physical therapist, Stephens says.
“It’s not a good idea to live with pain for too long; a physical therapist can often provide more help if the pain starts earlier,” he says.
Many doctors used to recommend bed rest to treat back pain, but that’s no longer a good solution, Stephens said. “We’re pretty sure it’s not going to help you get through your back pain any faster or ultimately get a better outcome,” he said.
“There’s nothing wrong with taking it easy for a day or two, but that’s really the closest everyone gets to bed rest. After that, they need to try to exercise because that’s really important for tissue healing,” Stephens said.
Editorial Sources and Fact-Checking
- Back Pain Facts and Statistics. American Chiropractic Association.
- Computer Workstations eTool. Occupational Safety and Health Administration.
- Sivertsen B, Lallukka T, Petrie K, et al. Sleep and Pain Sensitivity in Adults. Pain. August 2015.
- Kim H, Min TJ, Kang SH, et al. Association Between Walking and Low Back Pain in the Korean Population: A Cross-Sectional Study. Annals of Rehabilitation Medicine. October 2017.
- Will JS, Bury DC, Miller JA. Mechanical Low Back Pain. American Family Physician. October 1, 2018.
- Shiri R, Karppinen J, Leino-Arjas P, et al. The Association Between Obesity and Low Back Pain: A Meta-Analysis. American Journal of Epidemiology. January 15, 2010.