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Back Pain Relief Strategies
By Stephen Bucaro
Millions of Americans suffer from chronic back pain. Here's some simple
strategies to help soothe the pain.
1. Choose a firm mattress
If you're back pain is primarily in the morning, the cause may be your mattress.
A sagging mattress causes your back to form a curve. At the mattress store, try
the firmest and second firmest mattress they have, and buy the one that feels
the most comfortable. A high quality mattress is not cheap, but to a back pain
sufferer, it's well worth the investment.
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A person who has had an episode of severe back pain is likely to repeat the experience.
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Try sleeping on your back with a pillow under your knees. Try sleeping on your
side with both legs bent and a pillow between them. Depending upon the cause of
your back pain, you should find one of these positions comfortable. If you find
that sleeping on your side is more comfortable, you may find relief by switching
sides occasionally during the night.
2. Monitor your posture
Slouching causes your back muscles to degenerate. When you tighten your muscles
to stand straight, you strengthen the muscles that support your back. Sure, it
takes a little more energy to stand straight with good posture, but it pays off
with less back pain later.
The same thing applies to your posture when you sit. You should sit straight up
with your feet flat on the floor with your knees and hips parallel to the floor.
Use a lumbar pillow to help maintain the curve in your back.
If you're working at a computer, your arms should be parallel to the floor with
your fingers dangling from your hands to use the keyboard. Looking up or down at
your monitor for long periods of time can cause neck pain. The center of your
monitor should be at eye level when you're looking straight forward.
Improper lifting can result in back pain. The correct way to lift something,
Is to stand close to the object, squat by bending at your knees, grip the
object, and while keeping your back straight, lift with your legs.
An episode of severe back pain usually begins with swelling muscles pressing
on nerves. Apply an ice pack to limit the initial swelling. Find a comfortable
location to recline or lay down to immobilize the back for a day or two. Once
the pain has subsided, switch to a heating pad to increase the circulation of
blood and relax the muscles in the damaged area. After a day or two start moving
and walking to prevent the muscles from degenerating from inactivity.
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