The ABC's of Your B-A-C-K

Most adults will suffer from low back pain at some point. This is not surprising when you consider how hard your back works: stooping, lifting, bending, and performing dozens of other tasks each day. During the winter, many people shovel snow and do other strenuous chores that can strain underused muscles.

The good news is that the pain is usually gone within a few days or weeks. According to Ramil S. Bhatnagar, M.D., orthopedic surgeon and back specialist at Jersey Shore University Medical Center, there are steps to take to keep your back healthy and pain-free, day in and day out.

Sit Up Straight
Make sure your home and office chairs support the lower back. Keep your feet flat on the floor. Avoid slouching or leaning forward to read your computer screen. Take a break or change positions at least every 30 minutes.

Lift Wisely
Whether you are picking up a child or a bag of groceries, remember the following advice:

• Stand right in front of whatever you are lifting.
• Place your feet slightly apart to give yourself a stable base.
• Tighten your stomach muscles.
• Bend your knees, keeping your back straight.
• Hold the weight close to your body.
• Avoid twisting as you lift.

Stay Active
Aerobic exercise of any kind — walking, jogging, swimming, or biking — reduces back pain and lessens your chance for a repeat backache. Always start slowly to allow muscles a chance to warm up, and then stretch. Aim for 30 minutes almost every day.

Think whole body. Regularly perform exercises to strengthen and stretch your back, stomach, hip, and thigh muscles. All these muscles support your back.

Don’t Let Back Pain Get You Down
If you experience low back pain despite these measures, experts suggest several selfcare strategies:

• If it’s sudden and sharp back pain, try ice packs for about 20 minutes a few times a day to reduce inflammation. Don’t put ice directly on skin.



• Take an over-the-counter pain reliever, such as ibuprofen or acetaminophen.



• Apply a heat wrap around your lower torso. One study found thermal wraps to be more effective at relieving back pain than acetaminophen or ibuprofen.



• Avoid prolonged bed rest. Instead, get back to your normal activities and exercise as soon as possible.



• Try not to bend over first thing in the morning, when the risk of injury to your spinal discs is highest.

If the pain is unbearable or persists for an extended period, then see your doctor. Dr. Bhatnagar says that many people who take preventive measures are "back" to themselves in no time.

About The Doctor

Bhatnagar, Ramil S., M.D. Board certified in Orthopedic Surgery Sea Girt, NJ  08750 (732) 974-0404