THB: Help For Your Aching Back By Melanie Segala - Executive Editor

You're Not Alone

At any given time, more than 31 million people in the US suffer from backaches. In fact, 80% of all Americans suffer from back pain at some point in their lives.

I can sympathize. I've had friends with back problems that were so bad that they were laid up for days. Some had to sleep on the floor every night. Others had to sit in chairs with special back supports or they couldn't make it through the day. A former boss of mine couldn't sit at all. He came to work and knelt all day on something that looked like a pew you'd see in church.

And then there are the traditional treatments for back pain: surgery and painkillers. Surgery may or may not work, and it can be very risky. One small mistake on the table could leave you in even more pain or a wheelchair for life.

Painkillers only mask the problem. If they're prescription narcotics, they can cause brain fog, irritability and chemical dependence. How many famous people do we see in detox that got there from abusing painkillers?

So what's a person with chronic back pain supposed to do?

Don't Ask for Trouble

First and foremost, try some common sense measures that will keep you from overstressing your back and causing further pain. Here's some great advice for pain-free living from our friends at the Health Sciences Institute in Baltimore.

• Check your mattress. Make sure your mattress and box spring is not worn out. Sagging mattresses with no support can wreak havoc with a bad back.

• Drive in comfort. Lean slightly forward when you're driving. And keep your knees even with your hips — higher than your hips is even better.

• Lean forward. When standing, especially for long periods of time, lean forward slightly to shift some of your weight away from your back. Also try shifting your weight from one food to the other.

• Lift properly. Never bend over to lift anything, even if it's light in weight. To protect your back, lift from a squatting position with knees bent and let your legs do the work.

• Move around. Whether it's sitting, standing or lying down, try not to stay in the same position for too long.

• Get enough rest. Don't overtax your back by overworking or overplaying. Most of us need 8 hours of uninterrupted sleep every night.

• Sleep in an “S.” To relieve pressure on your back when you sleep, put a neck roll behind your head —or plump up a pillow under your neck for a similar effect. Place another pillow under your knees for additional support.

• Warm up first. Do gentle stretches for at least 5 minutes before you exercise —and this includes activities like mowing the lawn or cleaning the house.

• Watch your posture. A bad posture doesn't just look bad, it's bad for your back too. And don't forget sitting. Sit up tall and straight —in a straight back chair if possible. Keep both feet on the floor with your knees level or slightly higher than your hips. Avoid sitting on soft couches or chairs, especially for long periods of time.

• Wear sensible shoes. Properly fitting, sturdy shoes provide greater support for your back. Women who wear high heels are especially prone to lower back pain. Wear low-heeled shoes as often as possible.

Try these simple lifestyle techniques. They can mean the difference between living pain-free or living with constant back pain.