Backache
What Causes Backache?
Most back pain and stiffness is caused by lifting, straining, or poor posture causing injury to any
of the bones, nerves, or muscles in the back. Pain may show up soon after injury or later. Often
the pain will go away only to return if you do not take care of your back. Many times, the exact
cause of injury is not clear. Overweight people tend to have more trouble with their backs.
Infections, especially in the kidney, may cause back pain. In older people, weakness in the large
blood vessel in front of the spine may result in pain. These are much less common than back
pain from sprains or strains.
What is the Home Treatment for Backache?
1. Resting the back is the most important home treatment. If back pain is very bad, lie down for
one to two days. Lie on a firm mattress. Put a board (¾ inch plywood) under a soft
mattress or simply lie on the floor. Never sleep on your stomach.
2. A folded towel or heating pad under your lower back may help ease the
pain. A warm bath may also help.
3. Take two aspirin every three to four hours for pain. (Do not give aspirin to babies, children,
or teenagers unless recommended by your doctor).
4. Slowly return to your normal activities once you feel better.
5. After your back gets better, treat with care by exercising and using your back
properly.
Exercises For Low Back Pain
- Strengthen your back muscles with these exercises. Don't begin until your back is
beginning to feel better. Start slowly. Stop if the exercises make your pain worse.
Repeat the exercise more often as you get stronger.
- If you are overweight, lose weight. It is the best thing you can do for your
back.
- It is very important for you to use your back properly.
- Lie on your back with your arms above your head with your knees bent. Move one knee as
far as you can towards your chest and straighten the other leg. Go back to the original position
with both knees bent. Repeat, switching legs.
- Lie on your back with your knees bent. Bring your knees up to your chest. Pull your knees
towards your chest, hold for a count of ten, repeat the pulling and holding movement three times.
Relax and repeat.
- Lie on your back with your arms above your head and your knees bent. Tighten the
muscles of your stomach and your buttocks at the same time to flatten your back against the
floor. Hold for a count of ten. Relax and repeat.
- Lie on your back with your knees bent and your hands behind your head. Sit up slowly
until your stomach muscles are tight. Don't make any sudden movements. Hold that position for
a count of ten. Relax and repeat.
How To Use Your Back Properly
- Sit in a firm straight back chair with your back against the back of the
chair. Use a small foot stool to keep your feet raised.
- Stand with your lower back flat. Use a footrest to help relieve swayback. Keep
your work close to your body. Do not wear platform shoes or high heels.
- Make sure you lift properly. Bend your knees and use your leg muscles to lift.
Avoid sudden movements. Keep the load close to your body. Do not lift any heavy item higher
than your waist.
- Once your back pain is gone, get regular exercise (walking or swimming,
etc.)
When Should You Call The Doctor?
Call the doctor for any of the following:
- back pain that has not improved after three days of bed rest.
- fever with backache.
- pain spreading to the buttocks or lower legs.
- feeling of numbness or pins and needles in leg or foot.
- pain or burning with urination, or having to urinate very frequently.
- injury from a fall or blow to the back.
- work injury.
- change in type or severity of pain.
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