Simple Steps to Healing Back Pain
5:30 AM
On any given day, 5 percent of Americans — 15 million people — have back pain. Eighteen percent (54 million) have suffered back aches in the past month. And over a lifetime, significant back pain bedevils two-thirds of the population. Not surprisingly, back pain is a leading reason why Americans consult physicians, accounting for 14 percent of primary-care doctor visits.
According to the American Academy of Family Physicians, the most frequent cause of back pain is muscle strain. The injury might result from overuse (a rowing machine) or twisting (a backhand tennis shot), or lifting incorrectly (using the back instead of the legs). But quite often, there is no trauma. You rise from a chair or bend over while dressing, and wham, you feel sharp pain in your back.
Here’s how to deal with back pain:
Take it easy for a few days. Don’t do anything that makes the pain worse. But don’t climb into bed. Researchers in Oslo, Norway, analyzed all the research on bed rest for back pain, and concluded that it makes the pain worse. As quickly as possible, return to your normal activities, while taking care to avoid stressing the injury.
Ice it. Applying an ice pack to the painful area within 24 hours of an injury can help keep inflammation to a minimum and ease discomfort by decreasing the ability of nerves to send pain signals to the brain. Place ice cubes in a plastic bag, then apply the bag on top of a thin towel that has been placed on the skin. Leave the ice pack on for 20 minutes, take it off for 30 minutes, then replace it for another 20 minutes.
Take a hot bath. If more than 24 hours have passed since the injury occurred, ice will not help reduce pain or inflammation. After that first day, heat may help increase the elasticity of the muscles somewhat, so try soaking in a tub of hot water for 20 minutes or more. Pregnant women, however, should not sit in a hot bath or hot tub for too long, since raising the body temperature over 100 degrees Fahrenheit for long periods may cause birth defects or miscarriage. If you are pregnant, contact your doctor for advice before trying a hot soak.
Get a massage. If you're lucky enough to have an accommodating spouse, friend, or roommate, ask him or her to give you a rubdown. As you lie facedown on a bed or sofa, ask your masseuse to knead your back muscles. Local massage therapists may also make house calls if you don't feel able to visit one of them. Check the yellow pages for listings or ask your doctor or a friend for a referral.
Relax. Much back pain is the result of muscles made tight by emotional tension. Learn and practice a relaxation technique, such as meditation, or try a deep-breathing exercise, such as closing your eyes, breathing slowly and deeply, and counting backward from 100.
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