5. Ahhh...there's the rub
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Who couldn't benefit from a good back rub? Massage can relax tight, painful muscles, making movement easier. It also relieves stress, and is one of the most widely-used - and perhaps most useful - therapies for back pain.
In a recent study by researchers at the University of Miami School of Medicine, chronic back pain patients who received two 30-minute massage sessions per week for five weeks reported less pain, anxiety, depression and better sleep than a control group. They also demonstrated better low-back flexibility and had higher levels of the pain-relieving hormones, serotonin and dopamine.
When most people think of massage, they think of Swedish massage, a full-body treatment that involves kneading the top layers of muscles through a layer of oil or lotion. But there are several other types of massage, including deep-tissue massage, neuromuscular massage and myofascial release.
Some massage therapists are trained in certain forms of massage. If you have a condition such as ankylosing spondylitis or osteoporosis of the spine, however, ask your doctor to refer you to a massage therapist who has experience working with your particular condition.
6. Restrict movement
People with a back condition that requires stability may benefit from a brace or corset at some point. Several types (elasticized, close-fitting undergarments that support the lower hips, lower back and abdomen) typically can be worn under your clothing.
Corsets are adjustable and made of elastic; braces are sturdier and have metal stays. Both are used for the same purposes: to reduce pressure on the discs, small, circular cushions of tissue that act as shock absorbers between the vertebrae (the bones of the spine); provide back and abdominal support; and keep the spine stable while it heals.
Braces are often prescribed for temporary pain relief, especially during times you'll be particularly active or sitting for long periods of time. They are also prescribed as a way to restrict movement of the spine during recovery from a fractured vertebra or some surgeries.
7. Look to the East for Exercise
One of the best things you can do for back pain is to get moving - gently and in moderation. Many people have found a way to do that by looking to newly trendy, but actually ancient forms of movement such as yoga and tai chi.
Some yoga exercises gently stretch and strengthen the muscles in the hips, back and legs; others improve muscle strength in the abdomen, which supports the lower back.
Yoga's breathing exercises, postures and meditation practices, when performed daily, have been shown to improve flexibility and balance, regulate heart rate, lower blood pressure and decrease anxiety, which can worsen back pain.
For people with osteoporosis, in whom a fall could mean a serious and painful fracture of the vertebrae or other bones, tai chi has an added benefit - improving balance. In a large study sponsored by the National Institute on Aging, seniors who practiced tai chi suffered 25 percent fewer injuries from falls than control groups.
To find out if the Arthritis Foundation's new tai chi program will be available in your area, contact your local office.
8. Rest up - but not too much
When your back hurts, you might want to do nothing but lie still. While that might not be a bad idea for a bit, resting too long can make pain linger longer than necessary.
"One of the major myths about back pain is that resting exclusively is the way to get better," says Dr. Borenstein, author of Back in Control! A Conventional and Complementary Prescription for Eliminating Back Pain (M. Evans, 2001). "We have come to realize is that rest and activity actually go hand in hand. You have to have an appropriate amount of both. You can't just lie down for weeks and expect to get better; but this also isn't the time to go out and sign up for a high-impact aerobics class."
Just getting up, walking and stretching can get the heart pumping and get oxygen to painful tissues to help them start healing, he says. Exercise can also help by increasing your body's production of its own natural painkillers called endorphins.
Being overweight is hard on your back. Excess pounds shift your center of gravity forward, creating added stress on your lower back. If you are overweight and have back pain, losing weight can ease the problem.
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