Back Pain Relief Tips

Maintain Good Posture

Try not to slouch or bend forward when sitting or standing.   Maintaining good posture helps reduce strain on your muscles. 

Comfort At Work

Use chairs, desks and equipment that support your back and help you maintain good posture. 

Take Breaks

Sitting for long periods of time can increase tension in your body, especially on your back.  The longer you sit, the worse it can get.  Get up at least once every hour and move around a bit.  Change positions frequently during the day.   Break up tasks (such as driving for long periods of time) into shorter segments.

Bend Your Knees When Lifting or Carrying

Try to avoid lifting or carrying heavy objects.  When you do lift,  bend your knees and carry the object against your body.  Bend your knees when you put the object down.  Do not bend straight over, turn or twist to pick something up.

Choose A Comfortable Mattress

Test your mattress.  Lie on your back and slide your hand under your lower back.  If there is large gap, your mattress may be too hard.  If you have to squeeze your hand in, it is probably too soft.  If your hand slides in fairly easily, the mattress is probably just right for you.

References

1.  Batmanghelidj, F., M.D., Your Body's Many Cries For Water, Global Health Solutions, 1997.

2.  Barnard, Neal, M.D., Foods That Fight Pain.  Harmony Books, 1998.

3.  Total Health 1998.  "MSM".  Feb/Mar., Vol. 20, No. 1.  pp. 30-31.

4.  Calcium Helps PMS, Study Shows, Natural Healthline Web site:  (www.naturalhealthonline.com).

5.   Batchelder H., PMS Naturally, Rocklin, CA, Prima Health, 1998.

6.  Piekert A., et al, "Prophylaxis of migraine with oral magnesium:  results from a prospective multicenter, placebo-controlled and double blind randomized study".  Cephalagia 1996;16:257-63.

7.  Kelly, G.S., The role of glucosamine sulfate and chondroitin sulfates in the treatment of degenerative joint disease.  Alt Med Rev, 1998; 3(1):27-39.

8.  McCarty, M.F., Magnesium taurate and fish oil for prevention of migraine.  Medical Hypothesis 1996 Dec; 47(6):461.

9.  Wagner W, Nootbaar-Wagner U.  Prophylactic treatment of migraine with gamma-linolenic and alpha-linolenic acids.  Cephalagia 1997 Apr:17(2)127-130.

19.  Milla SY, Jacoby RK, Chacksfield M, Willoughby M.  Effect of a proprietary herbal medicine on the relief of chronic arthritis pain:  a double blind study.  Br. J. Rheumatol. 1996; 35(9):8740878.

11.  Murphy JJ, et al.  Randomized double-blind placebo-controlled trial of feverfew in migraine prevention.  Lancet 1988 Jul 23;2(8604):189-92.

12.  Drabaek, H., Petersen, J.R., Weinberg N., Hansen, K.F., Mehlsen, J.  The effect of ginkgo biloba extract on patients with intermittent claudication.  Ugeskr Laeger, 1996; 158(27): 3928-393