Oh! Your Aching Back
You know this much: Your lower back is sore. But what you may not know is whether it’s a case requiring the attention of a Marcus Welby, MD, or whether it’s something you can take care of yourself.
If your back pain flares up often, or if you have any of the additional symptoms listed below, get on the phone to your doctor immediately.
* You’re unable to stand or walk.
* Your temperature exceeds 101 degrees.
* You have frequent, painful or bloody urination.
* You have severe abdominal pain.
* You have a sharp, stabbing pain.
* Your pain is constant, or it doesn’t go away after more than a week.
* You have pain or numbness in your leg.
* You feel pain in a different area of your back from the original trouble spot.
You can treat less-severe back pain yourself. Some suggestions for relieving your pain and getting back on the road to Wellville:
Give Your Back a Short Rest: A day or two of rest can begin healing. Lie on your back, on a firm mattress or the floor. Support the lower back, using a small pillow or towel if needed. Bend your knees slightly, with a pillow under them for support.
Reduce Pain and Swelling: Cold reduces swelling, and both cold and heat can reduce pain. Use a towel to protect your skin when using ice or heat. For the first few days, use an ice pack for 10 to 15 minutes every hour that you’re awake. After the first few days, heat might be used to relieve pain. You might try over-the-counter medications, such as aspirin or ibuprofen.
Exercise for Strength and Flexibility: Exercise can help your aching back. It can also make it stronger and more flexible, reducing the chance of reinjury. Even if you’re resting your back, get up and move around. Ask your doctor about some back exercises.
Source: Based on information provided by StayWell Co.
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Dealing With Back Problems
The lower spine is point zero for back injuries. The bottom five vertebrae are the largest and strongest and carry the weight of the upper body. Disks, the cushiony cartilage between vertebrae, are under greatest pressure here. Lower back pain is often due to injured muscles, ligaments or disks in this lumbar area. To relieve back pain, try the following exercises:
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Pelvic tilt
Lie on back with knees bent, Hold in stomach, tighten buttock muscles and lift hips off floor. Hold for 10 seconds, keeping lower back on floor. Repeat.
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Lower back stretch
Lie on back. Grasp one knee and pull toward chin, keeping other leg straight. Hold for 10 seconds, then repeat 10 times, alternating knees.
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Cat stretch
On all fours, with hands and knees shoulder-width apart, slowly curve lower back downward, pressing stomach down and lifting head. Then, gently arch back and lower head. Hold position for five seconds, repeat.
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Back arch
Lying on stomach and elbows with legs straight back, slowly push upper body up until arms are straight. Stretch head and neck and hold. Repeat five times.
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Fold-up stretch
Sit back with legs folded underneath and reach as far forward as possible. Gently press chest into thighs, trying to rest elbows and forehead on floor. Hold for a minute.
Sources: “The Ciba Collection of Medical Illustrations,” Ciba-Geigy Corp.; “The Wellness Encyclopedia,” UC-Berkeley.