We feel your pain! Take advantage of one of the WellNS programs available to get back on the right track.
We have programs specific for back care as well as general physical activity resources. If you have a severe back issue at this time, you should be under the care of a medical provider. WellNS programs are intended to help prevent future back problems and improve the strength of your back.
You can enlist the support of a health coach, who will work with you on the phone or internet and provide tips and suggestions for a healthy back. We also have flexibility exercise and general information on the WellNS site for you to review.
We’ll get you back on track. Take advantage of one of our programs and get started.
Avoid Back Problems
Keep pain off your back
Almost everyone has back pain at some time or another. In fact, back pain affects eight out of ten people, making it one of the most common medical problems. Overuse, strain, and injury are the usual causes of back pain. Aging is another factor, since bones and muscles tend to lose strength with age.
Most back pain goes away in a week or two with basic self care such as gentle stretching and rest. But if you experience severe back pain, or pain that lasts longer than a couple of weeks, see your doctor.
Risk factors for back pain
Lack of regular exercise – aerobic conditioning, flexibility exercises, and strengthening can help reduce the occurrence of back pain.
Being overweight – extra weight puts a strain on the back.
Smoking – smokers are more likely than nonsmokers to have back pain. Smoking also increases risk for bone loss and sensitivity to pain.
Poor posture – slumping and slouching can put a strain on your back.
Depression – emotional factors play a major role in back pain.
Being under stress – many people unconsciously tighten their back muscles when they are under stress.
Taking certain medicines – some medicines, like corticosteroids, weaken bones.
Unfortunately, once you have had back pain, you are more likely to experience it again. So, to avoid further problems, keep your back and stomach muscles strong.
Treating Back Pain
Common Treatments for Back Pain
Hot or cold packs – Sometimes a combination of the two can be soothing to a sore, stiff back. Heat dilates the blood vessels improving the oxygen supply to the back, reducing spasms. Cold reduces inflammation and numbs deep pain.
Exercise – If you have chronic back pain, exercise can ease the symptoms and reduce the risk of the pain returning.
Medications – Analgesics like acetaminophen and aspirin are available over the counter to ease pain. Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen sodium also relieve pain as do prescription pain killers.
Complementary and alternative treatments – When conventional treatments do not work, massage, chiropractic treatments, acupuncture, and spinal manipulation can bring relief.
Surgery – Depending on the diagnosis, surgery may be necessary to treat spinal problems. However, surgery should be a last resort.
5 tips for a healthy back
Heed your mother’s advice and stand up straight: By practicing good posture when you sit, stand, and walk, you help keep your back healthy and prevent pain. Stand up straight with your shoulders back and with your knees and hips in line. Make sure your chair has good back support.
Sleep on your side: Try putting a pillow between your knees. A medium-firm mattress is likely to be more comfortable than either a soft or firm mattress.
Lift carefully: don’t try to lift things that are too heavy for your. When you must lift something heavy, bend your knees and keep you back straight. Keep the object close to your body. Avoid twisting and lifting at the same time.
Wear the right shoes: Wearing the wrong shoes can throw your body off balance. When shopping for shoes, look for ones that offer support and fit well. Low heeled shoes with good support can prevent back injury.
Maintain a health weight: Being too heavy especially around your waist, may put extra stress on your back. Being overweight also means being in poor physical condition with weaker muscles and less flexibility.