by Barbara Walker

Created on: September 01, 2009

At some point in time in their lives, 85% of American adults experience back pain. It is important to have a physical examination to determine the cause of the pain.

A simple back strain usually involves muscle cramping and stiffness. To alleviate the pain from these symptoms, applying a heating pad to the affected area an be helpful. Over-the-counter patches, containing capsium, can be applied to the area, providing a warming sensation, that helps relax the lower back muscles. The same concept is employed when applying over-the-counter sports creams or ointments. Medications, such as Advil, can be taken to help with inflammation. Refrain from lifting heavy objects.

A comfortable position is key to a good night's rest. Sleeping on your side, with your knees drawn up (fetal position) can reduce pain. If you tend to sleep on your back, placing a pillow under your knees helps to relieve any strain on your back.

Once your pain is gone, there are several pro-active steps that you can take, to prevent further back injury. The lower trunk of the body supports most of your weight and is involved with any lifting, bending or stretching. It is important to perform exercises that will strengthen the abdominal and lower back muscles. The hamstring muscle (behind the knee) needs to be flexible, too. The following exercises are helpful:

Lay on your back, on the floor or other firm surface. Bend your knees. Tilt your pelvis up and hold to a count of ten. Relax, re-peat ten times.

In the same position as above, push your lower back down to the floor and hold to a count of ten. Relax, then repeat ten times.

Lay on your back, on the floor. Bend one leg at the knee. Raise the other leg, keeping it straight, as high as you can. Hold for a few seconds, then lower the leg to the floor. Repeat ten times. Complete ten repetitions with the other leg.

For stretching the hamstring muscle, sit sideways at the foot of your bed, with one leg on the floor and the other leg straight on the bed. Lower your head down, toward your knee, as far as you can and hold to a count of ten. Sit upright, then repeat ten times. Complete ten repetitions with the other leg. When doing this exercise, do not bounce forward, just do a steady stretch. If your hamstring muscles are very tight, you may not be able to bend forward very far, without your leg wanting to bend at the knee. After several weeks of steady stretching, you will be able to bend farther and farther down, without your knee bending.

All of these exercises can help to strengthen those important muscles that work so hard to keep us walking, lifting, bending and stooping. Do your body a favor and make back pain a problem of the past.

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