by Virginia L. Allen

Created on: April 09, 2009

Young and old; women and men; back pain does not discriminate. So severe and persistent can the pain be, that as the book "The Fight Against Pain" notes, people often find themselves in a relentless cycle of pain. Fortunately, there are some things you can do to prevent unnecessary back pain. "Awake!" suggest several effective tips, as outlined below:

* Everyday Activities.

Everyday, mundane activities often cause back pain, or aggravate existing ones. Therefore:

A.) When vacuuming:

1. Use a long-handled vacuum cleaner, or the vacuum's attachments.

2. When vacuuming underneath furniture or other items (with the use of knee pads) kneel on one knee instead of bending from the waist.

3. In the event you need to bend at the waist, use one hand to support your weight on something.

B.) When making beds:

1. Kneel on the bed with one knee, and brace yourself with one arm while reaching across the other end of the bed.

2. Kneel on the floor at each side of the bed, when tucking in or straightening the bed sheets.

C.) Gardening:

1. When gardening, kneel down.

2. Break your work up into short segments.

3. Avoid bending from the waist when certain activities involve standing.

* Sitting.

Believe it or not, the length of time, or the way a person sits, can also be a source of back pain. Therefore:

A.) At Home:

1. When sitting in an easy chair or reclining on a sofa, use a pillow or other cushion for back support.

2. Get up slowly and carefully, using your legs to push up.

B.) At Work.

1. Get a chair that is ergonomically designed for correct back support.

2. Since you'll be sitting for a while, get up and move around on several occasions.

* Footwear.

1. Wear shoes that provide proper arch, and back support.

2. If you wear high heeled shoes during the day, bring along a more comfortable pair to alternate between when possible.

* Lifting/Carrying.

1. Before lifting heavy items, always ask for assistance.

2. Bend at the knees instead of the waist when lifting.

3. Instead of quick , jerky motions, lift slow and steady.

4. If carrying several packages at once, balance the load on each side.

5. If carrying a lone heavy item, carry with both arms in front, close to the body.

6. If carrying a lone heavy item to the side, alternate sides.

* Office Work.

1. When performing office tasks, alternate between sitting at a desk, with standing at a work station.

2. Instead of bending over file-cabinet drawers, sit on a chair when at all possible.

* Exercises.

1. Wear proper exercise shoes while exercising.

2. Never jog on hard surfaces.

3. Perform back exercises regularly (for at least 10 to 15 minutes a day)

4. Talk with your physician about back exercises that are appropriate for you.

* Traveling.

1. When traveling long distances, break up the drive with several rest stops.

2. Use a pillow to fill in the space where the car seat does not fit the small of your back properly.

3. Use a lightweight, or collapsible luggage carrier with comfy shoulder straps (to prevent both shoulder and back pain).

According to Dr. Alf L. Nachemson; "Sometime during our active lives 80% of us will experience back pain to some extent". Therefore, with these tips, hopefully you can control your back pain, instead of letting it control you.

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