How to prevent — or cope with — low back pain

Published 5:06 pm Monday, February 25, 2008

The Mayo Clinic has come out with a useful new guide for back pain sufferers. It provides sensible do-it-yourself tips and advice about alternative therapies. The back pain guide is one of 10 condition-specific DVDs you can buy called “Mayo Clinic Wellness Solutions.”

I scanned the back pain volume in hopes of finding helpful advice for the people in my life with back pain. In the process, I found quite a few nuggets of useful information. The good news is there are a lot of things you can do for yourself to alleviate lower back pain. Here are some tips from the Mayo experts.

Preventing back pain

How to sit: Select a seat that provides support for your lower back. Use a pillow or rolled towel in the small of your back to help retain the normal curve. Place a stool under your feet to help keep your knees higher than your hips.

In an airplane or car: Position your seat as far forward as possible while driving. Use a pillow or towel to support your lumbar spine. Take breaks to walk around once an hour.

How to stand: Avoid long periods of standing. When you can’t, place a stool under one foot; then alternate with the other foot.

How to lift: Use your legs to do the work. Stand with your legs apart and as close to the object you’re lifting as possible. Tighten your stomach muscles as you’re lifting. Keep your back straight and bend only at the knees. Move straight up and down — no twisting or turning while bending or lifting. Ask for help carrying heavy objects.

How to sleep: A medium-firm mattress may be better for your back than a firm one. The best sleep position is on your side with a pillow between your curled-up legs. Place another pillow beneath your head — small enough to prevent your neck from becoming kinked. If you like to sleep on your back, use a pillow or rolled towel under your knees to relieve the pressure on your spine.

Coping with back pain

Stay active: “Probably the best thing you can do to help your back pain is to stay physically active,” says Dr. Ralph Gay, a physical medicine and rehabilitation specialist at the Mayo Clinic. “The more you’re inactive, the more deconditioned you become and the worse the pain gets in general.” Some of the best activities for your back include walking, swimming, Pilates, yoga, and tai chi.

Use heat or cold: Apply cold packs during the first 48 hours after a flare of pain. Then use a heating pad or cold pack after that, whichever you prefer. Consult with your doctor for persistent back pain.

Try a brace or corset: These should be worn only intermittently. Overuse has the potential to weaken supporting muscles of the spine.

Try alternatives: Many alternative approaches take advantage of your body’s ability to heal itself using mind, body and spirit techniques. Chiropractic care has the most studies behind it. People who have had back pain for at least two weeks without improvement are most likely to benefit. Recent studies show that acupuncture may have value for some people with chronic lower back pain.

Massage increases blood flow and helps remove waste products from the soft tissues of the back. It also helps people relax, Gay says. Other stress-reduction measures that can decrease back pain include meditation, deep breathing and muscle relaxation exercises.

For more information: Mayo Clinic, www.mayoclinic.com

Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.

&Copy; 2008 Elizabeth S. Smoots