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Back pain and back injuries are very common in our society. In fact, approximately 60 to 90 percent of all U.S. citizens will experience at least one back injury in their lives. Half of these people will experience multiple episodes of back problems. Many will undergo surgical procedures, and roughly 10 percent will see their condition become chronic. The ultimate cost to society in lost productivity and health-care resources totals in the billions of dollars. An even higher price, however, is paid by the people who have lost the ability to participate in the activities they most enjoy. Back problems can make fishing, golfing, or even just playing with children and grandchildren fraught with pain. In the worst cases, a back problem can interfere with even the ability to get dressed.

Despite all this, people still take their backs for granted, not realizing the dangerous positions they put their backs in every day. Almost everything you do requires the use of your back, and back problems are rarely the result of a single activity or accident. Most injuries occur over a period of years or even decades, as a result of various factors — how you sleep or sit, what you eat, or how you deal with the emotional stresses at home and work. In this article, we will tell you how to perfrom those tasks, and many more, without injuring your back. Just look at all the helpful tips spread out over these sections:

If you suffer from back pain, you can do something about it. Although, some circumstances might require medications to control the pain, it is possible that you can find back pain relief without medications. For some back pain relief, exercise can be the best prescription for you.

It is absolutely vital that you consult your medical care provider for exercise techniques that are safe for you to do. Some individuals have other medical conditions that can restrict their options for pain relief techniques.

One of the most popular and highly recommended exercises is going to require the use of a chair. You should sit in a sturdy chair and slowly lean forward until you are touching the floor in front of you. Hold yourself in the lowered position for 20 continuous seconds and then slowly bring yourself back to the upright sitting position. You should repeat this exercise three to five times.

Another great technique to use will require the assistance of a hard surface, such as a floor. You will need to lay completely flat on your back with your legs straight on the floor. Using both of your hands you should touch your left knee and bring it as close to your chest as you can. Hold this position for 10 seconds and then slowly, with your hands lower your leg back to the original position. Alternate to the right leg and repeat this for three sets.

This next exercise is a “spin off” if you will of the above exercise. Again, you will need to find a hard flat surface for this exercise as well. Here, you will lie completely flat on your back and use your arms to bring both of your legs up as close to your chest as possible. Hold your legs in this position for up to 10 seconds and slowly relax your legs back down to the floor. You should repeat this exercise three times.

Finding the right back pain relief exercise for you and your individual issue might prove to be a trial and error scenario. However, more than likely you will find a great exercise program with the assistance of your medical care provider to meet all of your needs and relieve your back pain. If you feel the pain has intensified in any way while you are exercising you should immediately stop the exercising and contact your medical care provider for other suggestions.

Back Pain Relief Tips:

Exercises

It is important to do some strengthening exercises to keep your back muscles strong. Weight lifting and stretching exercises will increase muscle tone and make your back healthier. It is also beneficial to strengthen your abdominal muscles. Having weak abs will cause strain on your back. Consult a doctor before beginning any exercise program and work with a personal trainer to start, so you understand the proper technique. Trainers are often a free service with your membership to a gym or local recreation center.

Bending and Lifting

Incorrect lifting can harm your back. Always bend your knees when stooping to pick something up, don’t bend at the waist. IF you are doing a lot of lifting or physical work one of the best ways to protect your back is to wear a weight lifting belt. This will give your back support when doing activities such as heavy yard work or moving furniture.

Sitting and Standing

A lot of problems are rooted in poor posture. When sitting, try and choose a firm backed chair. Sit with your buttocks well to the back of the chair and your back will naturally fall properly into the backrest of the chair. When sitting in a chair without a backrest, strive to sit up straight. Drop your shoulders down and bring your chest up, like there is a string coming down from the roof, pulling your chest up. This technique for good posture should also be applied when you are standing. When sitting at a computer, make sure that the monitor is situated directly in front of you. If sitting for a long period of time, get up and stretch often. If standing at a counter for long periods of time it is a good idea to place one foot on a small stool. You should analyze your footwear. Replace running shoes every 6-8 months since they are made from soft materials and flatten after repeated use, causing your foot to lose support, which in turn will cause back problems. Consider buying orthopedic inserts for your shoes, these will aid in proper foot support, reducing back strain.

Sleeping:

1. Turn and flip your mattress every 6 months.

2. Sleep on a contoured pillow to avoid neck strain.

3. Don’t use too many pillows. You want to keep your neck and spine
in-line while you sleep.

4. Try putting a small pillow between your knees when you sleep. This will help keep your hips in-line, avoiding lower back stiffness.

5. Ensure your mattress is big enough for you and your mate. If you are sharing a small mattress, you may sleep in awkward positions because you are being crowded out.

6. Buy a better mattress. How old is your mattress? If you are sleeping on a saggy mattress that could be contributing to muscle stiffness.