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Coping with Back Pain
Many individuals have an occasional backache, but when the pain becomes severe or when you experience the pain more frequently, you should consult a doctor.
An article in the December 6, 2000 issue of The Journal of the American Medical Association (Wassell et al) reports on a study of the frequent use of a back belt (a belt designed to protect the back from possible injury when lifting) by workers who lift merchandise. The researchers did not find any benefits to using a black belt. |
Possible Causes of Back Pain:
Some common causes of back pain are:
- Stretched or strained muscles in the back
- Injuries (such as from a fall) that cause trauma to muscles, bones or other tissues in the back
- Herniated (or ※slipped§) disks (this occurs when part of a disk that provides cushioning between two vertebrae 每 the bony structures that make up the backbone or spinal column 每 bulges out, which in turn can cause pressure on surrounding tissue, such as nerves)
- Osteoporosis (decreased density of the bones) 每 can cause vertebrae to become fractured or compressed
- Being overweight
- Bad posture
- Being pregnant
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Back pain can be a symptom of a number of other medical problems. Therefore, your doctor may ask you a number of questions about other symptoms you may be experiencing along with your back pain.
Self-Help Ideas for Easing Back Pain:
- Short periods of rest such as lying flat on your back with your knees raised (by a pillow, for example); long periods of bed rest may weaken the muscles, compounding to the problem and lengthening the time needed to recover.
- Limited rest combined with gentle exercise and lighter than normal activities
- Taking non-prescription pain relievers and/or anti-inflammatory medications following the manufacturer＊s instructions
Consult your doctor if the above strategies do not work for you.
Protecting Your Back When Lifting:
- Lift with leg muscles, not back muscles. Bend your knees to squat down and pick up the object, not your waist or back.
- Keep the back straight (do not bend over) while lifting
- Keep the weight of what you are lifting close to your body
- Do not twist when lifting
Preventing Back Pain:
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- Get regular exercise
- Stretch before exercise and other physical activities
- Do exercises to strengthen and make back muscles more flexible
- Do exercises to strengthen the abdominal muscles
- Always keep a good posture when standing and sitting
- Avoid standing or being in one position for too long a period of time
- Lose weight if you are overweight
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When to See a Doctor:
If you experience:
- Severe pain that makes it difficult to move
- Fever and/or vomiting with the back pain
- Pain, numbness or tingling in another part of your body
- Weakness in another part of your body
- Bowel problems or bladder problems, such as loss control of bodily functions
- Pain that lasts for more than 3 or 4 days
Correct and Wrong Postures
During Sitting |
During Reading |
Picking Up Items |
Straighten your body and sit on a comfortable chair, maintaining the same degree of the bend in the buttock and knees.? Allow the foot to be flat on the floor.? Allow your pelvis to be against the back of the chair, straightening the waist.
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In order to prevent the body from curving forward when reading or writing, it is beneficial to allow the desk to have a 15 degree inclination. If you need to be seated for a long period of time, remember to stand up and move about from time to time to relieve the spinal discs. Long periods of sitting or standing could damage your spine.
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If you need to pick something up, please do not bend forward with your body. Instead, bend your buttock and knees at the same time, so as to ensure the spine is straight. Keep your legs slightly open in the walking position, allowing the item to be close to your body and then straighten your legs to stand up. When picking up an item, remember not to do it abruptly or to twist your body. Back pain patients are strongly advised to avoid carrying or picking up heavy items.
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During Driving |
During Gardening /
Washing the Floor |
Carrying Heavy Items |
While maintaining a relaxed sitting position, bend your arms a little. Place your back against the car seat, allowing it to be straightened and your legs to move at ease on the pedal.
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When you use both hands and knees to support your entire body, it will allow easy movements. Remember not to put the weight on your legs in a sitting position (see picture).
Other than observing this basic posture, patients who are suffering from back pain are also advised to engage in systematic sports and physical activities such as backstroke swimming to allow the back to be straightened and to relax the muscles in the abdomen. |
Avoid carrying heavy items on one side. Instead, allow the load to be separated and balanced on both sides.
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