Apply ice as necessary. In one study, two-thirds of people with back pain reported significant relief after using an ice pack. "Wrap some ice cubes or an ice pack in a towel and lay it over the sore area for 20 minutes," advises Anne Simons, M.D. "Remove the ice for 10 minutes, then repeat." Continue until your pain subsides.
Take a stand against sitting. Sitting puts pressure on the shock-absorbing disks in the spine. That's why truck drivers, office workers, and other people whose jobs require sitting for extended periods are at highest risk for lower-back pain. "The human back isn't designed for 6-hour stints in a chair," says James Zucherman, M.D., medical director of St. Mary's Spine Center in San Francisco. "A sedentary job is a setup for back trouble."
His advice: Sit less and stand more. Take frequent breaks. Get up and walk around at least once an hour. When you do sit, fidget in your chair. Cross and uncross your legs, or twist this way and that. It changes the stress load on your lower back.
Check out your chair. A good desk chair should provide comfortable lowerback support. If yours doesn't, use a curved pillow (called a lumbar pillow) to get the support you need. Also, the chair back should lean backward slightly. Hold your back against it rather than leaning forward. Keep your feet flat on the floor.
If you work at a computer, adjust your chair and keyboard height so that your arms and thighs are parallel to the floor and your eyes are level with the top of your monitor. This helps ensure proper posture. Redesign your car seat. Many newermodel cars have seats with built-in adjustable lumbar supports for the lower back. If your car doesn't have this feature, consider using a lumbar pillow when you drive, says Steven Subotnick, D.P.M., a sports-medicine specialist in San Leandro, California, and author of Sports and Exercise Injuries. As an alternative, try positioning a rolled-up towel between your lower back and the car seat.
Practice perfect posture. When you stand, keep your weight evenly distributed between both legs, Dr. Simons says. Your knees should be slightly bent, your shoulders down and back, and your buttocks tucked in. Never slouch.
Lift like a pro. It doesn't matter how heavy-or light-an object is. Always lift with your legs, making your thigh muscles do the work. Rise straight up, holding the object as close to your body as possible. Don't twist as you lift. Be sure of your footing. And when you set the object down, lower it with your legs.
Make your bed better. Your mattress should be neither too firm nor too soft, Dr. Subotnick says. To make your mattress firmer, place a sheet of plywood underneath it. You might also consider investing in a waterbed, which can provide just the right support for a bad back.
Buy a new bra. Wearing the wrong-size bra can aggravate back pain, Dr. Simons says. If you're a woman who has never been measured for a bra, or if your bra size has recently changed, call your local department stores to find out whether they offer professional fittings. Also, look for bras that have wider back and shoulder straps. This design is more back-sparing because it distributes breast weight over a larger area.
Ditch the high heels. High-heeled shoes were first conceived as a way to accentuate a woman's breasts and buttocks, making her more attractive to men. Thankfully, more sensible styles have become fashionable. Wearing high heels places tremendous strain on the lower back.
Maintain a healthy weight. Even if you're only a few pounds overweight, shedding that extra baggage can bring dramatic relief from back pain.
Over-The-Counter Drugs
Pick a painkiller. At the first twinge of back pain, start taking an over-the-counter pain reliever, Dr. Simons advises. Aspirin, ibuprofen, acetaminophen, and naproxen (Aleve) work equally well. But acetaminophen is least likely to cause stomach upset. Whichever pain reliever you choose, follow the package directions for proper dosage.
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