Managing backache pain

NOTE: if the pain is definitely related to an injury and has persisted for more than a few days, consult your physician. You could have a more serious problem than a few strained or sprained muscles. A doctor can diagnose - and hopefully correct - most back problems.

There are short-term and long-term solutions: if this is your first experience with back pain, try the short-term remedies first.

SHORT-TERM SOLUTIONS

Stress causes back pain because the muscles surrounding the spine tense up - and don't relax. Ever. When it reaches the point of aching (or stabbing) pain, the muscles are even less likely to relax themselves. Your job is to convince them that it's all right to ease up on your spine: muscle memory can be a good thing, but it's a terror in this instance.

First, use a moist heating pad to relax the muscles. Follow the directions that come with the pad: in other words, don't use it with muscle creams (Ben-Gay), or lay down on top of it while you're watching television. As the heat penetrates your skin and muscles, more blood will flow through them, which leads to relaxation. Follow this up with some ibuprofen to help reduce any swelling that might contribute to your problem.

Stretching your back muscles several times a day can help too. You can stretch anywhere, from the office or classroom to your living room. There are several different stretches you can do: one is to stand with your feet roughly shoulder-width apart and SLOWLY roll your back down, bending until your fingertips are close to the ground or floor. Hold this stretch for at least thirty seconds, and be sure that you aren't locking your knees. Slowly roll back up and bend backwards slightly. Repeat several times throughout the day, especially when you first wake up and right before you get into bed. Consult your physician or physical therapist for other stretches and exercises that will target your problem areas.

Note: the stretching provides temporary relief only at first. You have to stick with it for a few weeks before you see any serious improvements, especially if your muscles have been in pain for several days or more. Keep it up, though, and expect improvement: sometimes a positive attitude helps where all the medication in the world cannot.

Muscle rub creams (such as Ben-Gay) are also good for your back. You can even apply muscle cream pads: most last up to eight hours, so you don't have to reapply cream every few hours or so. Read the label directions and follow your doctor's advice.

Get plenty of rest: this is the time when your body shuts down partially and can therefore devote more resources to the healing process. Try for at least seven and a half hours, though more time between the sheets is good to have too.

Convince your sweetheart to give you a backrub. Massaging the muscles helps loosen them up, and it's the perfect chance for you and your loved one to spend a little time together. Just be sure that you return the gesture when you can - many people enjoy a good shoulder/neck/foot/back rub even when there's no pain or tension in those areas.

Other short-term solutions include muscle relaxers (which should only be taken in accordance with prescribed information), and - in more serious cases - painkillers that are injected at the doctor's office.

LONG-TERM SOLUTIONS

A lifestyle change is in order if you have chronic back pain. Losing weight, exercising regularly, and improving your diet all contribute to a better, healthier body. Dieticians can help put you on the path to better health, as can your doctor. However, be aware that all of these changes are slow processes: you should not expect to lose fifty pounds in two weeks or become a complete health nut before your next birthday. Also: if you overdo the exercise, especially in the first few weeks, you risk further injuries, which is exactly what you don't want.

There are many other things you can try as well.

- Ergonomic positions help your entire body. Pay attention to your posture and positions while sitting at the computer or in class: if you're slouching, sit up straight. If you tend to put more of your weight to one side of your body, balance it out. It's not fair to expect your right side to carry more than half your weight.

- If your lifestyle requires lots of standing, invest in comfortable shoes: there are plenty of models out there designed specifically for people like you.

- When standing, elevate one leg about six inches off the ground. For example: if you stand at a work bench all day, prop your foot up on the bar rail running along the bottom of the table, or find a box. This can relieve up to 200 PSI of pressure from your back - and if you switch legs every now and then, you won't cramp up or go stiff.

- When moving, remember to use good positions. Bending over to retrieve anything from the floor, even something as light as a dish towel, is bad for your back. Instead, squat and retrieve the item, then rise with your shoulders square. Lift with your legs to avoid further back injuries - and if something is too heavy, don't be too proud to ask for help. It's much less painful than the alternative.

- Get into the swimming pool. You're weightless in the water, which takes pressure off your entire body. This gives your back the chance to get a decent workout without pounding away at your skeleton (which is what happens when you run). Trade in the track shoes for a Speedo: your body will thank you for it.

Remember: these tips could take a few days - or even a couple of weeks - to show significant results. Keep doing them; if you have any problems or questions, don't hesitate to call your doctor.