Low Back Pain

What can cause low back injuries?
Many things can cause low back injuries--muscle strain or spasm, sprains of
ligaments (which attach bone to bone), joint problems or a "slipped disk."
The most common cause is using your back muscles in activities you're not
used to, like lifting heavy furniture or doing yard work.
A slipped disk (also called a herniated disk) happens when a disk between
the bones of the spine bulges and presses on nerves. This is often caused by
twisting while lifting. But many people won't know what caused their slipped
disk. In most cases, slipped disks and other back pain can be relieved by
following a few simple methods.

What can I do for relief when I've hurt my lower back?
The best position for relief when your back hurts is to lie on your back on
the floor with pillows under your knees, with your hips and knees bent and
your feet on a chair, or just with your hips and knees bent. This takes the
pressure and weight off your back.
You may need 1 to 2 days of this sort of rest for a hurt back. Resting
longer than this can cause your muscles to weaken, which can slow your
recovery. Even if it hurts, walk around for a few minutes every hour.

What else can I do for relief?
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30
minutes at a time. Ice packs and massages may also give relief.
Nonprescription medicines that reduce pain or swelling include aspirin,
paracetamol/ acetaminophen, naproxen, ketoprofen, and ibuprofen.

Call your family doctor if:
Pain goes down your leg below your knee
Your leg, foot, groin or rectal area feels numb
You have fever, nausea or vomiting, stomachache, weakness or sweating
You lose control over going to the bathroom
Your pain was caused by an injury
Your pain is so intense you can't move around
Your pain doesn't seem to be getting better after 2 to 3 weeks

Is there relief for ongoing back problems?
Treatment of ongoing back problems must be directed at the cause. This may
mean losing weight (because being overweight can make back pain worse),
getting your muscles in better shape, and improving your posture when you're
sitting, standing and sleeping.

Tips for preventing back strain
Don't lift by bending over. Lift an object by bending your knees and
squatting to pick up the object. Keep your back straight and hold the object
close to your body. Avoid twisting your body while lifting.
Push rather than pull when you must move heavy objects.
If you must sit at your desk or at the wheel of a car or truck for long
hours, break up the time with stops to stretch.
Wear flat shoes or shoes with low heels (1 inch or lower).
Exercise regularly. An inactive lifestyle contributes to lower back pain.

What's the best way to sit?
Sit in chairs with straight backs or low-back support. Keep your knees a
little higher than your hips. Adjust the seat or use a low stool to prop
your feet on. Turn by moving your whole body rather than by twisting at your
waist.
When driving, sit straight and move the seat forward. This helps you not
lean forward to reach the controls. You may want to put a small pillow or
rolled towel behind your lower back if you must drive or sit for a long
time.

What's the best position for standing?
If you must stand for long periods, rest 1 foot on a low stool to relieve
pressure on your lower back. Every 5 to 15 minutes, switch the foot you're
resting on the stool. Maintain good posture: Keep your ears, shoulders and
hips in a straight line, with your head up and your stomach pulled in.

What's the best position for sleeping?
The best way to sleep is on your side with your knees bent. You may put a
pillow under your head to support your neck. You may also put a pillow
between your knees.
If you sleep on your back, put pillows under your knees and a small pillow
under your lower back. Don't sleep on your stomach unless you put a pillow
under your hips.
Use a firm mattress. If your mattress is too soft, use a board of 1/2-inch
plywood under the mattress to add support.

What exercises can I do to strengthen my back?
Some specific exercises can help your back. One is to gently stretch your
back muscles. Lie on your back with your knees bent and slowly raise your
left knee to your chest. Press your lower back against the floor. Hold for 5
seconds. Relax and repeat the exercise with your right knee. Do 10 of these
exercises for each leg, switching legs.
While some exercises are specific for your back, it's also important to stay
active in general. Swimming and walking are good exercises to improve your
overall fitness. (AAFP)