1. Find the Cause
The first step in managing your back pain is to have your pain diagnosed correctly. This is essential in order to really manage your symptoms, because different conditions call for different treatment options. How you would treat a muscle spasm is very different from how you take care of a disk problem. You may need X-rays or an MRI to help really determine what the problem is. The more knowledge you have about your condition, the more empowered you will be to help control your symptoms.
2. Use Good Body Mechanics
Just changing the way you do daily activities will go a long way to help reduce your back pain. Using incorrect body mechanics and having poor posture puts unnecessary stress and pressure on the back and other joints. Always lift items correctly no matter how heavy or light they are. Many back injuries occur by just moving the wrong way or when lifting light objects.
Always lift with your legs and not your back. To lift an item, bend your knees, reach your hips back like you were about to sit in a chair and tighten your abdominal muscles. Keep the item close to your body and stand up using your legs.
When working at a computer, have the screen at eye level so you do not have to round your back or tilt your head to look at the screen. Try to not slouch when sitting; sit at the front of the chair and use your abdominal muscles to hold you up straight. When your back gets tired, slide back and sit all the way back in the chair, keeping your shoulders over your hips.
3. Strengthen Your Abdominal Muscles
Back pain can be made worse by weak abdominal muscles. When your stomach muscles are deconditioned, your back muscles have to work extra hard during everyday activities. Once your physician gives you the OK to exercise, try some simple movements to make your abdominals stronger.
One great exercise is the pelvic tilt. Lie on your back with your knees bent and feet flat on the floor. Next, keep your buttocks on the floor and try to arch your low back so that you can slip your hands under your back. Then tighten your abdominal muscles and press your back flat into the floor. Repeat 8 to 12 times.
If your back feels OK with the pelvic tilt you can try a simple crunch. Bring just your fingertips behind your head. Start with the pelvic tilt and press your back into the floor. Tighten your abdominal muscles and lift your head and shoulder off the floor just enough to feel your abs tighten. Do not lift up too high as this will pull on your neck. Repeat 8 to 12 times.
4. Stretch Your Hamstring Muscles
Tight hamstring muscles can also contribute to back pain. Your hamstring muscles are located on the back of your thigh near the top. If these muscles are tight they can pull your back out of alignment and cause discomfort. To stretch these muscles lie on your back with the knees bent and the feet flat on the floor. Bring your right knee into your chest. Then straighten your right leg and flex your right foot. You can leave your hands on the floor or hold on behind your knee or calf. Gently straighten your right knee and flex your foot back until you feel a gentle stretch. Do not bounce the stretch. Hold it still for 5 to 10 deep breaths. Then repeat on the other side.
