Monday, September 16, 2013

Tips for Reducing Back Pain

Back pain is the most commonly experienced pain condition in America! 65 million Americans are said to have recently experienced back pain. 8% of those people say that their back pain is so bad, that it affects their everyday lives.

Although you may not be able to get rid of your back pain completely, there are definitely things you can do to help reduce it and get back to living a normal life.

Making Bed Time Comfortable

Making sure that your back is comfortable while you're sleeping is extremely important to reducing your back pain. Here are some tips you should follow at bedtime for back comfort:
  • Get a good mattress. If you have a bad back you should never skimp on buying a good mattress. You want to get a mattress that is firm, but not too hard or too soft. Professionals actually recommend buying a bed where each partner can chose their own level of support. No matter how soft a mattress feels, a firm one is always better for your back.
  • Check your mattress to make sure that it's still in good condition. Think about how long it's been since you replaced your mattress. Be sure to flip it at least twice a year and check for any dents and/or weaknesses. If the mattress doesn't spring back into shape quickly, you might want to buy a new one.
  • Sleep in the best position possible. The worst possible sleeping position is prone, or on your stomach. This position puts a lot of stress on your back and spine by extending the neck (since you can't sleep face down).
  • Don't just roll out of bed in the morning. When you get up, be sure to stretch out fully. This can help to relieve a lot of stress from your back.
Control Back Pain in The Car

Over 90% of American commuters travel by car for at least 90 minutes a day. That is a lot of time sitting behind the wheel. Positioning yourself badly in a car can cause a lot of back pain, so here are some ways to reduce it:
  • Buy the right vehicle. When deciding which car is best for you, be sure to keep in mind that the bigger the vehicle, the better it is for your back. Bigger vehicles tend to allow more room for you to adjust your seat and be comfortable.
  • Properly set your seat. Setting your seat back too far can cause you to hunch over in order to reach the steering wheel. On the other hand, be sure not too push back on the seat so hard that you're leaning too far back from the steering wheel.
  • Try back pillows. Some people find that having a rolled up towel or back pillow behind them gives them a lot of support. This may not be for everyone, but trying out some pillows for support just may make a difference.
Take a break. It is recommended that if you're taking a drive that will last for over an hour, you should stop at some point to stand and stretch out. This will help relieve some back tension.

Protecting Your Back When Lifting

Many people throw their back out when lifting objects in the wrong way. Whether the object is heavy or light in weight, it is important to use the right lift under the right circumstances:
  • The Squat Lift - This lift is for picking up heavy objects. Position yourself over the object with your feet planted shoulder width apart. Keep your head upright, shoulders back, and spine straight. Squat down, bending from the hips, and get a good, firm grip on the object. Lift with your legs, and keep the object close to your body. This will help to reduce stress on the back.
  • The Golfer's Lift - This lift is for picking up small, lightweight objects such as a golf ball. Put all of your body weight on one leg while placing your opposite hand on something for support (golfers use their clubs). Slightly bend the weighted knee, allowing your opposite leg to lift off the ground as you bend over to grab the object. This leg acts as a counterbalance, and makes it easier to bring yourself upright again without placing too much stress on the back.
  • The Crane Lift - This lift is for picking up heavy items for which you would cannot use the squat or golfer's lift, such as lifting an object out of the trunk of your car. Position yourself over the object with feet planted shoulder width apart. With your head up and back straight, bend at the hips and get a good grip on the object. Lift the object, keeping it as close to your stomach as you can. Set the object down using the same technique.
You may not be able to rid yourself completely of the pain, but these tips can go a long way towards helping to reduce it.

Robert Vena
NJ Acupuncturist