Back Pain Prevention & Self-care Tips

Back pain is common, with about 80% of adults experiencing back pain at some time in their lives. It's one of most common reasons people miss work or see one of our spine team members in Albert Lea, Minnesota.

Your spine is a column of bones, or vertebrae, held together by muscles, tendons and ligaments, and cushioned by shock-absorbing disks. A problem in any part of your spine can cause back pain. For some people, back pain is simply an annoyance. For others, it can be excruciating and disabling.

There are three things you can do to protect the health of your back:

• Maintain a healthy weight.
  If you are overweight, your back has extra stress and tension.
• Strengthen your core muscles.
  Your abdominal muscles are the front anchor of your spine and, if weak, the other muscles, tendons and ligaments supporting your back have to work harder. Try this 15-minute core workout.
• Use good back mechanics.
  Remember to lift with your knees and keep the load close to your body. Do not try to lift more than you can handle or twist your body.

Many patients get relief from conservative treatments, as most back pain is caused by muscles pulls or strains. Conservative treatments provide quicker relief and are less expensive and invasive than surgery. We view surgery as a last resort.

Conservative treatments options for back pain include:

• Core strengthening
• Heat
• Ice
• Injections
• Massage
• Over-the-counter pain medication
• Physical therapy
• Time
• Weight loss