Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. The good news is that simple self-help strategies can be surprisingly effective at preventing back pain and keeping it from returning:
1. Get more exercise: If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension.
2. Watch your weight: Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain.
3. If you smoke, stop: Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
4. Sleeping position: If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested.
