Table of Contents
- Do not lift any objects that are too heavy or have an awkward shape on your own.
- Spread your feet apart to give a wide base of support.
- Stand as close to the object you are lifting as possible.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift the object up or lower it down.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up with the object, do not bend forward.
- Do not twist while you are bending for the object, lifting it up, or carrying it.
- Avoid standing for long periods of time. If you must stand at your work, try using a stool. Alternate resting each foot on it.
- Do not wear high heels. Use cushioned soles when walking.
- When sitting at work, especially if using a computer, make sure that your chair has a straight back with adjustable seat and back, armrests, and a swivel seat.
- Use a stool under your feet while sitting so that your knees are higher than your hips.
- Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time.
- If you drive long distance, stop and walk around every hour.
- Bring your seat as far forward as possible to avoid bending. Don't lift heavy objects just after a ride.
- Quit smoking.
- Learn to relax. Try methods like yoga, tai chi, or massage.
Self care
Back pain usually improves on its own, or with home treatment, within a few weeks, unless there's a serious medical condition causing the pain. Several self-care procedures can help to treat the pain at home.
Constant moving
Although many people don’t know it, prolonged bed rest isn't a good idea for back pain. It is proven that light activity speeds up the healing and recovery.
Apply cold, then heat
It is proven that sources of heat and cold, such as a hot bath and hot or cold compresses can soothe sore and inflamed muscles. All doctors recommend that, immediately after injuring your back, ice should be applied several times a day, for up to 20 minutes at a time.
Use pain relievers
Several experts claim that patient shouldn’t suffer from any kind of pain. That’s why non-steroidal anti-inflammatory drugs such as ibuprofen (Advil, Motrin, Aspirin, others) and other medications such as acetaminophen (Tylenol, others) should be used in order to control pain, swelling and stiffness.
Consider using a support brace or corset.
This type of mechanical support can be very helpful. Braces, corsets or back belts are available over the counter at pharmacies and medical supply stores. It is proven that they can provide warmth, comfort and a degree of support to the back. However, you should know that back muscles may weaken with prolonged use of a brace or corset. It's best to use a brace or corset only for short periods or during back-straining activities.
Acupuncture
Some people with low back pain report that acupuncture helps relieve their symptoms. This procedure involves inserting sterilized stainless steel needles into the skin at specific points on the body.