DIET AND FITNESS:
Back Pain --Top Tips 10 to Reduce
Back Pain
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February 12, 2010, Last Updated October 8, 2011
By Katrina Devine, Contributing Columnist
If you sit at a desk or lift even a load of laundry occasionally,
then you probably have experienced that familiar twinge of
pain. My aching back! But did you know what an epidemic
back pain really is? According to the Centers for Disease
Control, back pain accounted for 13.7 million medical visits
the US in 2001 and almost 80% of us will experience back
pain at some point in our lives. Back pain is also the leading
cause of absences from the work place. What causes back
pain? Are there natural remedies or exercises we can do to
prevent back pain or to relieve back pain?
There are many types of back pain and the duration and
intensity of the pain differs from person to person.
Parts of the Back
The back can be classified into four distinct regions:
1. Cervical- this area is responsible for neck pain. The pain
can be caused by muscle tightness in the upper back or neck
or also joint pinching. (Read more about the causes of neck
pain and stiff necks. )
2. Thoracic- upper back pain is located here. The pain is
often caused by ligament injury, repetitive strain, trauma or
simply bad posture.
3. Lumbar- lower back pain-also called lumbago refers to
this region. It is the most common region for pain and
therefore the causes are greatly varied.
4. Pelvic- tail bone pain exists here. This pain usually comes
from sitting too much or simply sitting on a hard surface. It
can also be caused by trauma.
There has been much research conducted into reducing back
pain. Some people choose to have surgery but this is a
complicated and not always successful solutions. Below are
10 things which you can do to help alleviate back pain:
1. Lose weight. Losing weight is the single most
important thing you can do to alleviate back pain. Excess
weight is one of the leading causes of back pain. If you are
at all overweight, your back is strained. It simply has too
much weight than what it was designed for. If you stay at a
healthy weight for your height, your spine will be grateful.
2. Exercise. The University of Alberta recommends that
you work out using weights four times a week. Weights
strengthen the back and usually are less stressful than
aerobics on the back. A 2008 University of Alberta study
found that using light weights and doing exercises such as
dead lifts, seated rows and lateral pulls are effective in
strengthening the regions of your back.
3. Drink water .Scientists at Southern Illinois University
Carbondale have found that drinking water can help alleviate
a sore back. Muscles perform better when hydrated
therefore the muscles in the back don’t have to work as hard
and they have less chance of becoming inflamed while
hydrated.
4. Practice Pilates or Yoga. The American Academy of
Orthopedic Surgeons and West Virginia University both
recommend that certain types of Yoga and Pilates can help
the back.
5. Try herbal medicine. University of Toronto recommend
taking herbs to help alleviate the pain. In particular Willow
Bark and Devils claw have been used by those experiencing
back pain.
6. Take breaks. If you are working at a repetitive task
that involves bending or are standing or sitting in the same
place then take breaks. This takes the pressure of the back.
Try to switch between chores that are sore on the back to
those that aren’t.
7. Acupuncture. Several studies conducted in the UK and
Australia have found that acupuncture provides relief for
some patients.
8. Sleep on your side. Sleep is the time when your body
performs its most important functions and it is important
that your spine is in its proper position for the duration of
the night. Proper sleeping position enables your body to
relax which reduces pain throughout the day when you are
active.
9. Heat it up or cool it down. Depending on the type of
back pain and the cause of the pain, use a heated pad or an
ice pack. If the pain is caused by a muscle strain then you
can use a heat pack to relax the muscle. If the cause of the
pain is the nerves in the back then you must use an ice pack
to cool it down. If in doubt use an ice pack because using
heat on a sore nerve can make the problem worse.
10. Strengthen your abs. Strong abs help your back by
sharing the work of supporting your upper body in a proper
posture. Strong abs directly correlate with a strong back.
Make sure that you regularly condition each of the six muscle
regions that make up your abs, your core, to help supprt
your back in doing its work.
Bonus Tips
11. Conventional medicine. Sometimes no matter what we
do the pain just won’t go away. Then it is recommended that
you take an over the counter pain killer like aspirin or
ibupropen (an anti-inflammatory) or go to your doctor who
can prescribe something stronger.
One final tip. Prevention is better than the cure. Avoid lifting
beyond your ability, always lift correctly and avoid repetitive
activities. Proper lifting means using your legs to power
yourself up, not your back.
Recommended---You're just getting started. Learn more
about the relationship between your diet and your risk for
other diseases and conditions: Frozen Shoulder -Tips to
Relieve the Pain
/ Fibromylagia-An Ideal Diet
/ My Aching Bones
/ Six Pack Abs-A Guided Tour
/Top 10 Foods That Fight Anemia / How Much Is Too Much
Salt? /Sugar-The Disease Connection / Are Diet Sodas Bad
for Your Health? / Ideal Breakfast for Diabetics / Ideal
Breakfast for Arthritis /Healing Foods Links / Foods That
Shrink Your Waist / Foods That Lower Cholesterol/ VLDL-
The Other Cholesterol/ Foods That Reduce Blood Pressure
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