In prime condition, the human body functions as a well-oiled machine, with the heart as the engine that keeps the infrastructure of muscles and bones moving properly. But when we don't take proper care of it, parts of that machine can slip up and break down with painful results. In addition, certain areas of our bodies that must endure a lot of wear and tear are more susceptible to injury than others. As a major load-bearer, our backs are particularly vulnerable regions.
Back pain affects eight out of 10 people, whether it's acute or chronic.
The back is such a common trouble spot because we put a ton of stress on it whether we're lounging on our couch in front of the television or playing tackle football. Whatever activity we're engaged in, our spine is the central support for our upper bodies and holds us upright. Its network of interlocking vertebrae also encases our spinal cord, which serves as the main drag on the central nervous system's superhighway.
The spine is made up of 24 interlocking vertebrae, which are divided into three types: cervical, thoracic and lumbar. Fibrous tissues called ligaments connect those bones in our spine. To prevent our vertebrae from crunching against each other, spinal discs provide a cushion between them. Muscles then attach the spine to our skeleton, giving us upper body movement and flexibility.
When we have to lift heavy objects or do much twisting and turning, these movements put stress on our backs. Ligaments can overstretch or tear, leading to back sprains. Overworked back muscles can cause a strain, and compressed spinal discs can also wear down. But when we're sitting completely still, our backs may suffer as well. The lower back must prop up the weight of the top half of the body, and the position we sit in can make it harder for the back to do its job. Even if we aren't moving around, our backs are actively working.
So how can you sit in a way that sits well with your back?
How to Sit in a Chair
There are four curves along the length of our spines that form an "s" shape. People with good posture maintain that natural figure, which is optimum for the back. But if you're on a long car trip or sit behind a desk all day, perfect posture can be difficult to keep up. You twist around in your seat, sprawl out with a book or hunch over a computer. After a while of not moving, your back is beat.People with desk jobs may spend more time sitting in their office chairs every day than lying in their beds at night. For at least eight hours each day, many employees remain firmly planted in their chairs. Spending so much time in the same chair, you get to know its contours and nuances as you shift and slouch your way through the workday. You might not notice that the chair is taxing your back until you're popping a handful of aspirin to alleviate the painful crick in your spine.
The field of ergonomics examines how the work we do affects our bodies. It focuses a lot on the elements of force and motion. When sitting, the force of your upper body settles into your lower back, in the lumbar region of the spine. That's why you often hear about the importance of proper lumbar support. On top of that, if you have to move around often in your seat, it can increase the back's workload even more. Instead, when sitting, you want the chair to promote a neutral body position that keeps your vertebrae aligned. This reduces your chances of developing musculoskeletal disorders in your back.
The most important thing to remember to avoid chair-related back problems is that your chair shares the burden of supporting your body weight with your back. The more of that load you give the chair, the less work your back has to do. In a way, you should think of chairs as having a specific fit. Goldilocks was onto something when she tried out all of the three bears' chairs until she found the perfect one. Like a pair of shoes that are too small for your feet will rub and cause blisters, a chair that isn't adjusted your body will promote back problems. To know whether a chair fits, here are a few rules to sit by:
- Feet should reach the floor
- Five chair legs are better than four for added stability
- Hips should be the same level or higher than the knees
- Forearms ought to rest easily on the arm rests
- Sit completely against the back of the chair
When you aren't confined to a chair, stand up and stay active. By exercising, you strengthen those muscles surrounding your spine. Maintaining a healthy weight will also lighten the load that your lower back must bear. With a healthier body overall, you'll feel better and sit a little taller.
Home Remedy Treatments for Back Pain
The following home remedies are appropriate for anyone who is suffering from back pain due to tight, aching muscles or a strain. However, if you are experiencing pain, weakness, or numbness in the legs, or a loss of bowel or bladder control, see a doctor without delay.Don't take it lying down. Conventional wisdom once held that several days or even weeks in bed were the best cure for a sore back. However, a growing number of doctors today encourage patients to get up and around as soon as possible and to avoid bed rest entirely if possible. That's because mounting research shows that lying down for an extended period not only fails to speed up relief of low back pain but may make it even worse. If you feel you must rest your aching back, the best position is lying flat on your back with two pillows underneath your knees. Never lie facedown, since this position forces you to twist your head to breathe and may cause neck pain. Make an effort to get up and move around, slowly and gently, as soon as possible. Any more than three days of bed rest could weaken the muscles and make them more prone to strain.
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.
Invest in a new mattress. A soft, sagging mattress may contribute to the development of back problems or worsen an existing problem. If a new mattress is not in your budget, however, a three-quarter-inch-thick piece of plywood placed between the mattress and box spring may help somewhat. It's not clear whether water beds offer any relief for back pain.
Get some sleep. Getting sufficient rest at night is important when your back muscles are strained. It's best to lie on your side, with the knees flexed and a pillow between them. If you lie on your back, place a pillow under your knees.
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.
Take two aspirin. Taking an over-the-counter analgesic such as aspirin, acetaminophen, or ibuprofen may help relieve your pain. However, be aware that not all medications, not even nonprescription ones, are for everyone. Pregnant women, for example, should not take any medication without first checking with their doctor. And people with ulcers should stay away from analgesics containing aspirin. Don't take any medicine for a bad back without first learning about its potential side effects and talking to your doctor.
Unfortunately, treating back pain is not all hot baths and massages. In the next section, we'll look at home remedies that can help to prevent back pain before it starts.
Many of the activities you engage in each day, such as sitting, lifting, bending, and carrying, can put a strain on your back. By learning new ways of going about these activities, you can help prevent back pain and ensure the health of your back for years to come. Try the following home remedies to keep back pain at bay.
Use a cushion. Most seats in cars and trucks are not designed to support the small of your back, although some these days do provide adjustable lumbar support at least for the driver. If the seat in your vehicle doesn't, buy a small cushion that can be fitted to provide the missing support. Despite what your mother told you about sitting up straight, leaning back at an angle of about 110 degrees is ideal for the back. If you sit for long hours, get up and walk around periodically to increase blood flow and decrease stiffness.
Put your arm behind your back. If you get stuck sitting for a long period in a seat that doesn't support your lower back and you don't have a cushion, try rolling up a towel or sweater so that it has about the same circumference as your forearm. Then slide the rolled up cloth between your lower back and the back of the seat. In a pinch, you can simply slide your forearm between your lower back and the seat back to ease the strain on your back. Even with the best back support, however, sitting is still stressful on your back, so try to at least make small adjustments in the curvature of your lower back every few minutes or so.
Swim. Many experts agree that swimming is the best aerobic exercise for a bad back. Doing laps in the pool can help tone and strengthen the muscles of the back and abdomen, which help support the spine, while buoyancy temporarily relieves them of the job of holding up your weight. Walking is the next best choice.
Lift with your knees bent. The large muscles of your legs and buttocks are better equipped to bear heavy weight than your back muscles are. To be sure you're lifting properly, imagine you're balancing a bowl of soup on your head, trying not to spill a single drop: Keep your back straight and bend only your knees, rather than bending at the waist, as you squat to pick something up. Then, as you rise, concentrate on using your leg muscles to push your upper body and the object back up into a standing position, again without bending at the waist. Strengthening your leg and buttocks muscles will make it even easier to squat and lift properly, whether you're picking up a pen, a bag of groceries, or a small child.
Carry objects close to your body. When picking up and carrying heavy objects, pull in your elbows and hold the object close to your body. When reaching for a bulky item on a shelf, stand beneath it and rest the object on your head. That way your erect spine carries the weight, placing less burden on your back muscles.
Stay alert. Careless activity is the number-one cause of back injury, so beware if you have struggled with back pain in the past. As much as possible, avoid bending, twisting, and lifting. Make a mental note of situations that have led to back injuries in the past, and do your best to avoid them. That may mean paying someone to do your lawn work or move furniture for you, but shelling out a few dollars today could keep you pain-free and on the job tomorrow.
Watch your weight. Maintaining a healthy body weight (ask your doctor if you're not sure what that is) may help take the strain off the back muscles by lightening their load. What's more, having a flabby midsection may cause you to become sway-backed, which can worsen back pain.
When it comes to back pain, you need all the relief you can get. Read on to learn how items found in your kitchen can save your aching back.
Natural Home Remedies for Back Pain
Back-pain home remedies rely primarily on rest and modification of daily routine. The kitchen shelves, however, do hold a few ingredients that can help get you "back" into shape.Home Remedies From the Cupboard
Chamomile tea. Daily stress can make back muscles feel knotted. Chamomile tea offers calming relief to soothe tense muscle tissue. During a break or after work, treat yourself to a steaming mug. Steep 1 tablespoon chamomile flowers in 1 cup boiling water for 15 minutes. Or, you can use a prepackaged chamomile tea. Drink 1 to 3 cups a day.
(Warning! Chamomile contains allergy-inducing proteins related to ragweed pollen. Ask your doctor about drinking chamomile if you are allergic to ragweed.) Packaged tea may be safer to drink than tea made from the flowers. Your doctor can advise you.
Epsom salts. Epsom salts ease back pain by reducing swelling. Fill your bathtub as usual and add 2 cups salts. Soak for 30 minutes.
Rice. Fill a clean, thick sock with 1 cup uncooked rice and place in the microwave for 30 to 60 seconds on medium-low. Check the temperature and apply to the back.
Home Remedies From the Freezer
Cold compresses. Cold compresses or ice packs should be applied immediately after back strain or injury. When the back suffers injury, blood rushes to the damaged area. Even though the resulting swelling is normal, too much inflammation can increase pain and lengthen your recovery period. An icy application reduces inflammation and helps numb pain. To make a cold compress, pack a few crushed cubes of ice into a plastic reclosable bag, cover with a washcloth or towel, and apply to the back for 15 minutes. Take it off for 30 minutes and then replace it for 15 more minutes. (A bag of frozen vegetables also works well. Wrap in a towel, too.)
Home Remedies From the Refrigerator
Ginger root. Fragrant ginger root has long been known to cure nausea, but back pain? Yes, ginger contains anti-inflammatory compounds, including some with mild aspirin-like effects. When your back aches, cut a 1- to 2-inch fresh ginger root into slices and place in 1 quart boiling water. Simmer, covered, for 30 minutes on low heat. Cool for 30 minutes. Strain, sweeten with honey (to taste), and drink.
Milk. Bone up on milk. Women, especially, should take care to include plenty of calcium in their diets. Older women are at greater risk for developing osteoporosis, the disease of eroding bones. Calcium helps build strong bones and protects the spine from osteoporosis.
Home Remedies From the Stove
Hot compresses. You can begin to apply heat to your back 48 hours after an injury. Warmth relaxes tight muscles, increases blood flow, and is extremely soothing. Soak a washcloth in water that you've heated on the stove, use a heating pad, or take a hot shower or bath.
Nothing can put you out of commission faster than back pain.
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