It can range from a dull, constant ache to acute pain that can last from a few days to a few weeks. About eight in ten people, at some point in their lives, will experience some form of back pain.
Beth Belk, a physical therapist at Parkland Hospital, says there are ways to avoid back pain, or at least minimize it. One way: Don’t smoke. Smoking hardens the discs in your spine, weakens the bones or vertebrae in your spinal column, and it slows down blood flow and the oxygen needed to heal damaged tissue.
Of course, sitting up straight also helps your back. Belk explains the correct way to sit:
The Mayo Clinic says to also keep your back healthy and strong:
- Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities are best for you.
- Build muscle strength and flexibility. Abdominal and back muscle exercises (core-strengthening exercises) help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can let you know which exercises are right for you.
- Maintain a healthy weight. Being overweight puts strain on your back muscles. If you’re overweight, trimming down can prevent back pain.
Use proper body mechanics:
- Stand smart. Maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back. Good posture can reduce the amount of stress placed on back muscles.
- Sit smart. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. Change your position frequently, ideally at least once every half hour.
- Lift smart. Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward. Learning to lift properly may be more effective at preventing a recurrence of back pain than a first episode.