The Guthrie Spine Center

Simple back pain does not mean you have a dangerous problem, and symptoms typically disappear within a month. No medications or other treatments, including home remedies, can be expected to relieve all the discomfort immediately. You may need to change some of your daily activities in order to minimize back irritation, but remember to stay active enough to keep your muscles strong. If the problem is slow to resolve itself, your physician may evaluate you further.

• avoid strenuous activity or heavy lifting. If your occupation involves this type of work, you may need to adjust your activities temporarily.

• age may be a factor. If you’ve never experienced back pain, but suddenly have it, it could be age-related. As we age, so do our spines. Activities that require speed and strength become more difficult. This happens to many people by age 30, to most people by age 40, and to nearly everyone by age 50. Consider your age as you plan your daily tasks when recovering from a back problem.

• remember that prolonged bed rest actually weakens your back and could cause your symptoms to last longer.

• stay active. It is important to be up and around as much as possible even if you are uncomfortable. The sooner you return to normal daily activities, the sooner your symptoms will disappear.

• sitting may be uncomfortable, since it puts more stress on the back than standing. To make sitting easier, support the curve of your lower back with a towel or small pillow. If possible, use a chair or other seat with a slightly reclining back.

Lifting. Keep anything you must lift close to the belly button. Lifting a carton of milk or orange juice at arm’s length can stress your back more than lifting 30 pounds held close to the body. Also, try not to bend forward, twist or reach when lifting.

Exercising can help your back. Your health care provider may suggest safe exercises such as walking, swimming or riding a stationary bike. If done correctly, these exercises do not stress the back. Exercising keeps your back muscles strong. In addition, exercise is good for your general health, can speed your recovery and may help protect you from future back problems. As your symptoms lessen, daily exercise will make it easier for you to resume your normal activities.