Back pain is a common complaint and the leading cause of work-related disability.  The pain is usually, but not always, in the lower back, the location that bears the most weight.  The stress to this area will continue until the cause of the pain is alleviated and some good treatment measures are put into force.

Much back pain is the result of an injury, either recent or of long duration.  Most back  injuries are the result of  falls, tripping or twisting, and many others are caused by car accidents or blows to the  head, incurred at work, at home, during sporting events or during exercise.    Over-use injury occurs as the result of constant poor posture or awkward movement, when lifting standing, sitting, or even sleeping.  If you suffer this type of back pain, you may also suffer muscle spasms and continuing stiffness.  Even though an old injury seems to be completely healed, continued wear on the back may cause symptoms to return.

Although anyone may experience back pain, it is more common among middle aged males, and those with back pain  prevalent among their family members.  Women who have had children also tend to have more back problems.  The elderly may be more prone to back pain due to falls or poor bone health.  Lifestyle may greatly influence the incidence of back pain.  Overweight individuals as well as those that smoke, are inactive, and those that take corticosteroids (these weaken bones) suffer more from back pain.

There are a variety of home treatments that will significantly reduce mild to moderate back pain and may provide some relief even for severe back pain.  Most back pain passes with no lasting damage.  If you are suffering severe debilitating back pain, or even moderate back pain that does not improve with a week of moderate treatment, consult your family physician immediately.  Consider these measures.

1.  Talk to your pharmacist about the most suitable over-the-counter medication for back pain.  Use medication as prescribed for at least a week, as long as you are seeing some improvement.

2.  Start icing the painful area immediately.  Apply ice packs four times daily for no more than twenty minutes at a time.   Continue use for three days.

3.  After three days, as long as there is no swelling, begin to use a heating pad on the affected area.  Set the heat for low.  Some sufferers find alternating heat and cold is effective, but do not try this if there is any swelling.

4.  Avoid bed rest.  It seems natural, when you are in pain, to want to lie down and stay there.  Rest only for short periods or you may actually slow down the healing process.

5.  Continue all your usual activities, but at a slower pace.  This will keep your body healing and will avoid stiffness.  Gentle movement can also reduce pain.  Be especially cautious with your movements, especially when turning.

6.  Unless it is too painful to touch, gently massage the area.  If you usually get massages and you have a skilled professional, it is acceptable to get your regular massage, but discuss the problem thoroughly beforehand.

7.  Walking is an excellent exercise for sore backs.  Start off slowly and pick up the pace as you heal.  Do the same with any other exercise you are accustomed to doing.

8.  After your back starts healing, start to practice slow, steady, pelvic tilts.  this involves lying flat on a very firm surface such as the floor.  Bend your knees.  As you slowly tighten your stomach muscles, lower your lower back to press against the floor.  Breathing normally, hold the position for a slow count of ten, then release.  Do several of these, several times a day.

It is much easier to prevent back pain than to relieve it once it occurs.  There are several things that you can do to keep your back strong.  Consider the following.

a) Remain, or gradually become active.  Daily exercise will increase your back strength, as well as your general health.  Include exercises meant to strengthen your back and stomach muscles.  These muscles make up your ‘core’, the base of your body strength.

b) Sleep on a firm mattress and make sure you neck stays in line with your spine.

c) If you must sit, sit straight, on a very firm but not hard surface.

d) Stop smoking.

c) Maintain a healthy body weight.

d) Learn to lift and carry properly.  Bend your knees.  Grasp the weight.  Hold it tight to your chest.  Straighten your knees.  If you must turn with a weight in your arms, have the weight tight to your chest before you start to turn.  Always get help for heavy lifting.