Back pain affects millions of American every year and statics show that most people will experience some type of back pain in their life. Steps can be performed to limit your chances of developing back pain and if you do have some back pain these same steps can help to diminish the intensity of back pain.
First, change the way things are done or set-up. This means using proper body mechanics, proper posture, and use of assistive device. Normal daily activities will have to be modified so the proper positioning will be maintained with a neutral spine with all activities. This may mean changing your chair or sitting position, using a correct work height, and practicing correct lifting techniques.
Second, learn to relieve stress on your back. This means you may have to do some stretches or find comfortable positions to relieve the pressure. This can be accomplished by leaning backwards, changing positions, or pulling your shoulder blades together throughout the day. Certain positions will unload or relieve pressure on the spine. One common position is to lay on your back with your hips and knee supported by pillows.
Third, learn to relieve daily stress. By relieving stress you can decrease muscle tension on the back and decrease pain. There are many stress control techniques available, and each has its own benefits. Not smoking and having proper nutrition will also help decrease stress. With a balanced diet, increased water consumption, and decreased caffeine the back will be able to perform better and have less stress.
Last, learn the proper exercises to strengthen and stretch the back. Aerobic exercises are also important to be included to maintain a good blood supply to the entire body. Some pain is expected with exercises, but it should go away within a 30 minute time frame. If the pain is still present after 30 minutes then the exercises were too strenuous. A physical therapist should be able to give you the right exercises.