Most mild back pain and stiffness is the result of an injured
ligament or joint in the spine that causes surrounding muscles
to contract into painful spasms. Low back pain is usually
caused by muscle strain from abrupt twisting or improper
lifting of heavy objects. Though the pain may be severe, most
back injuries heal without special treatment or complications.
To Help Relieve Your Symptoms:
- Within the first 48 hours after your back
symptoms start, apply a cold pack to the painful area for
5 to 10 minutes at a time. If your symptoms last longer
than 48 hours, try a heating pad, hot shower or bath to
relieve your symptoms.
- Sleep on a firm mattress. Sleep on your
back with a pillow under your knees, or sleep on your side
with a pillow between your knees.
- Wear comfortable, low-heeled shoes.
- Use a chair with a good lower back support.
- If you must sit for long periods of time,
try resting your feet on the floor or on a low stool.
- If you must stand for long periods of time,
try resting one foot on a low stool.
An Ounce of Prevention
It's the single best thing
you can to do ensure a healthy body.
- Avoid excessive weight gain.
weight puts too much strain on the muscles in your back
and legs, making them more vulnerable to injury.
- Get up and stretch.
Take breaks if
you have to stand or sit for long periods.
- Be careful lifting. Always lift with
your legs, not your back. Never raise a heavy object above
your waist, or lift and twist at the same time.
Call Your Doctor If:
- You have mild pain that persists after 3 or
4 days of self-treatment.
- Your pain is severe or recurrent.
- You have new symptoms.