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UPMC Health Spotlight

Think "Back"

If you've ever had back problems, you know how incredibly painful it feels. Sometimes it seems to happen after doing heavy lifting, sometimes after just turning or sleeping the wrong way.

Regardless of how it happens, you usually just try to tough it out and hope your life soon returns to normal.

Some of these thoughts may go through your mind:

  • Sure, stretching might help, but who has the time?
  • There's nothing I can do about it, so why bother?
  • I know there are better ways to lift things, but I just don't remember them when I need to.
On the other hand, you may worry about the effect of back pain on your life. Have you ever thought:

  • Not being able to move around well for days at a time is a big hassle.
  • I can't afford to miss more time from work.
  • What if my back goes out permanently next time?

Low Back Pain Facts

  • One of the most common reasons why people visit the doctor.
  • Comes on gradually or suddenly.
  • May not involve stiffness or muscle spasms.
  • Acute pain may last up to 6 weeks, but usually improves within 2-4 weeks.
If you want to keep your back strong and healthy, the suggestions below may help.

Depending on your symptoms, your doctor may suggest the following:

For Pain
  • Take over-the-counter medicine — ibuprofen or acetaminophen (nonsteroidal anti-inflammatory).
  • First few days, apply a cold pack. If plain continues, use moist heat.
Activity
  • Keep moving.
  • Don't stay in the same position for too long.
  • Do a little more each day.
  • Don't stop doing things; just change the way you do them.
Exercise
Ask your doctor or a physical therapist what exercises can help speed recovery.

Helpful exercises:
  • Stretching — keeps muscles flexible and less prone to injury.
  • Strengthening — helps keep back, stomach, and leg muscles strong.
  • Aerobic — walk, swim, run or bike to condition heart and other muscles.
Exercises to avoid:
  • Straight leg sit-ups
  • Toe touches while standing
  • Leg lifts

Stress
Reduce stress by breathing deeply or tightening and loosening the big muscles in your body one at a time.

This information should not be used in place of advice, diagnosis, or treatment from your doctor. You should not use only this information for your health care needs. Ask your own doctor any specific medical questions that you have.