Why Your Back Is Killing You
Backaches are nearly as common as headaches and cause as many different types of pain. Some are like a stealth bomber: You don't see 'em coming, and then WHAM! You can barely stand up or lie down. Others start with a twinge here or a ping there -- subtle warnings of the dull, throbbing misery that's about to ruin your weekend.
Whether back pain is a frontal assault or a sneak attack, the fact is you've probably been laying the groundwork for spinal troubles for months, if not years. All kinds of habits -- from how you walk to whether you smoke -- can do in your back, but here are five biggies. Fixing them could save your back . . . and your weekend.
Smoking: Yep, it doesn't ruin just your lungs and your breath. Smoking also nearly triples your chances of back pain, especially if you're a woman. One reason: The carbon monoxide in smoke forces oxygen out of your bloodstream, so muscles, ligaments, and other back supporters become oxygen-deprived. Another: Nicotine constricts blood vessels, further shrinking your oxygen supply. Try this proven program for quitting smoking.
Slouching: The Paris Hilton slouch you may have been emulating (unwittingly, of course!) stresses the ligaments that stabilize the joints in your spine -- and that is almost as famous for causing back pain as Paris is for creating scandals. Try these five steps to perfect posture right now.
Couch/computer surfing: To widespread surprise, a review of 8 years of medical studies concluded that being sedentary is not linked to low back pain. But consider the side effects of doing little more than switching from keyboard to clicker and back again: gaining weight, losing muscle strength, and hunching or slumping for hours at a time. Talk about a perfect storm of back-pain risk factors!
Sleeping awkwardly: A bunched-up or cramped sleep position (bed too small?) can leave your back stiff. So can sleeping on an old mattress. A well-made, medium-firm mattress is worth the price, University of Oklahoma researchers have found: Low back pain is significantly more common among people who sleep in cheapo beds.
Stressing out: Tense jobs cause tense muscles, which can magnify back pain. In fact, workers with the highest stress levels are five times more likely to have problems, say Swiss researchers. When stress has you tensed up, head to toe, take some calming, muscle-relaxing deep breaths. Not just after you read this; several times a day.
What to Do When Your Back Is Under Attack
First, stay mobile, even if you just take short indoor walks. A day or two of bed rest is okay if you're really hurting, but muscles begin to atrophy with amazing speed, which makes your back weaker and future injuries and pain more likely. These simple, proven treatments will help ease your aches and get you back in action.
Hot and cold therapy: Cold packs every 20 minutes or so reduce swelling and inflammation during the first day or two. After that, the warmth of a heating pad or a hot water bottle soothes muscle tension and spasms.
Pain meds: Over-the-counter pain relievers give short-term relief. Just don't exceed the dosing instructions. Call your doctor if your situation does not improve.
Rub-on relief: Pain-easing ointments, gels, and creams often reduce stiffness and muscle soreness, not least because massaging them in feels soothing and stimulates circulation.
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