next »

[Vince Keegan]

Strengthening the Back

Two types of strength-training moves that may benefit the lower back are flexion and extension exercises. In flexion exercises, you bend forward to stretch the muscles of the back and hips. In extension exercises, you bend backward to develop the muscles that support the spine. One example is doing leg lifts while lying on your stomach. Depending on the cause of your back pain, there are some exercises you should not do. If you have back pain, make sure to talk to your doctor about what exercises are safe for you.

[Vince Keegan]

Preventing Low Back Pain

There's no sure way to prevent back pain as you age, but there are steps you can take to lower your risk:


    Stay at a healthy weight.

    Exercise regularly.

    Lift with your legs, not your back.

    Make sure your work station position isn't contributing to your pain.

[Vince Keegan]

If back pain doesn't go away in three months, there's evidence that yoga can help. In one recent study, people who took 12 weeks of yoga classes had fewer symptoms of low back pain than people who were given a book about care for back pain. The benefits lasted several months after the classes were finished. The study suggests conventional stretching also works just as well. Make sure your instructor is experienced at teaching people with back pain and will modify postures for you as needed.

[Vince Keegan]

Spinal Manipulation
 

Chiropractors and some osteopathic doctors use spinal manipulation to treat low back pain by applying pressure with their hands to bones and surrounding tissues. This treatment is not appropriate for everyone.

[Vince Keegan]

Massage Therapy

A study funded by the government suggests that massage may help relieve chronic low back pain. After 10 weeks, people who had weekly massages had less pain and were better able to go about their daily activities than people who got traditional care. That was true no matter what type of massage they got, and the benefits lasted at least six months.

[Vince Keegan]

Acupuncture

Can acupuncture treat back pain? The evidence is mixed. In 2009, a study of several hundred people with long-lasting back pain found surprising results. Those who had simulated acupuncture (involving toothpicks tapping the skin) got the same benefits as those who had real acupuncture with needles. After eight weeks, both groups had greater relief than people who did not have acupuncture.