Back pain, when caused by injury or chronic misuse, can occur from the neck to the lower segment of the spine. Specialists at the Cedars-Sinai Spine Center website explain that back pain can originate in the bones, discs, nerves or muscles, and that diseases such as spinal osteoarthritis might exacerbate the condition. Back pain caused by muscular strain might be treatable with exercise techniques, but get a professional diagnosis before trying self-treatment.
Work Station Adjustment
Your work station might cause chronic back pain, warns specialists at the Occupational Health and Safety Administration. You need an office chair that's at the right height and has proper lumbar support. If your feet cannot touch the floor while sitting in the chair, place a stool under your feet.
Core Exercise
While physical therapists have always known of the connection between back pain and strong abdominal muscles, the research performed by Paul Hodges at the University of Queensland suggests that the deeper core muscles, particularly the transverse abdominal muscles, are most important. Hodges and his team tested people with and without back pain. The pain-free group activated their transverse abdominal muscle a fraction of a second before performing a given movement, thereby stabilizing their spine. The back pain group had a delayed reaction of the transverse abdominal muscle, which suggests that they were performing the movement in a less stable position. The transverse abdominal muscle is activated by voluntary abdominal contraction. Draw your belly in, and then hold it for 10 seconds. Perform this exercise 10 times daily to activate your core, and then progress to core-challenging exercises such as stability ball training.
NSAIDs
NSAIDs, which stands for non-steroidal anti-inflammatory drugs, are non-addictive drugs that reduce the inflammation that causes pain. Follow the directions on the bottle, but avoid letting the medication wear off completely before taking the next dose.
Rest
Rest might alleviate back pain symptoms, but too much rest is detrimental, according to back specialists on the New England Musculoskeletal Institute website. More than two days of bed rest can make you weaker. The back specialists suggest lying on the floor with knees bent, feet on a chair and a pillow under the hips.
The Cat Exercise
The cat is a classic back pain exercise because it enhances spinal mobility. When performed correctly, it can engage the core muscles. Kneel on all fours, creating a straight line from the top of your head to the base of the spine. Imagine that your navel is the power button, and that movement is impossible without drawing your belly button toward your spine. Inhale to prepare for movement, and then exhale, draw your belly in, tilt your pelvis and round your upper back. You should look like a cat that's on alert. Maintain the position and inhale, but keep your abdominal muscles contracted. Exhale and return to the starting position. Perform 10 repetitions daily.
