Ten Ways to Manage Baby Boomer Back Pain
As a famous Aunty Acid cartoon says: “It’s bad news when you get to the age where your back goes out more than you do.”
Of course, I’m far from alone. According to statistics, four-fifths of Americans have back pain.
My back problems probably have something to do with my age. But I don’t want to accept that. Isn’t it cooler to think my lower back hurts because of my vicious racquetball games with hubby? Yeah, that’s it! (I swear, old age creeps up on you like underwear.)
If you’re in the same boat, what should you do?
According to research, people who don’t pursue extreme treatment have fewer complications. So before you rush out to get an MRI or x-ray, ask for epidural or cortisone shots, start popping pain pills, or thinking about surgery, try the following recommendations:
At this point, I’m not hopeful my back pain will resolve itself without taking some kind of action – like get the NJNBI consultation at least, and I’m not very good at being patient. However, according to Prevention’s website, as many as 90% of back-pain episodes resolve within six weeks, whether they’re the result of an injury or due to a structural or nerve problem. It doesn’t hurt to give it some time to see if the back pain gets better on its own.
Use Anti-inflammatory Drugs
Oh, I hate to admit it, but me and hubby are both popping Aleve pills like Pez candy lately. We keep a huge bottle in our nightstand. But the fact is, ibuprofen (such as Motrin or Advil) or a naproxen (like Aleve) can help ease the pain. Research shows these types of drugs usually give you better relief than acetaminophen (Tylenol). The downside: Over long periods, NSAIDs can cause gastrointestinal problems, so don’t take them for more than 10 days without consulting your doctor.
You may just want to give in to the pain and lie down, but the general advice is to keep moving. Studies show that people with short-term low-back pain who use bed rest to try and solve the problem may feel even more pain. Simple, low-impact exercises like walking, cycling, and swimming can be helpful. If you sit for long periods of time at a desk like me, experts suggest getting up every 20 minutes or so to walk around and stretch a bit. I just started trying some exercises I found on Mayo Clinic’s website to help gently stretch and strengthen my back and supporting muscles. I’ll let you know if it helps.
Improve Your Posture
Research shows that most people with poor posture put unnecessary strain on their backs. That means no slumping at your desk (guilty as charged) which makes it harder for your back to support your weight. Makes sense. I should have listened to my mother when she told me to stand up straight. Never too late to change, right? Also, be careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.
Use Ice and Heating Pads
You probably already know this, but it’s a good reminder. If your back hurts due to an injury or strain, use ice the first 48 hours for 20 minute sessions several times a day. This can reduce swelling and relieve pain. Then switch to 20 minutes with a heating pad which loosens tight muscles and increases circulation.
Focus On Your Feet
This was interesting to me. Women whose feet roll inward when they walk might be particularly susceptible to lower-back pain, according to a recent study in the journal Rheumatology. Inserts may help if this is a problem. Hey, honey, watch me walk. Am I strolling a bit wonky?
Get a Massage
See, it’s not all bad news. You now have a great excuse to get that relaxing massage. One study showed that people who had regular messages had substantially less pain and disability after 10 weeks. Osteopathic and chiropractic therapies have been shown to work too.
I’m a bit of a scaredy-cat about the needles, but studies have shown many patients with low back pain found more pain relief with acupuncture than those receiving conventional care. I’ve heard from several people that this can help. Maybe one day I’ll get desperate enough to brave the needles!
Watch Your Weight
Oh, it had to be said. We all know it’s true. Being overweight puts excess stress on your spine and joints. So, try and keep your weight within a healthy range for your age and height. Okay, lecture over.
Back pain becomes worse if you start stressing about it. Accept that you have pain and try taking some of the steps I’ve outlined above to help manage it. Deep breathing may help calm you. Resist delving into a sea of negativity and hopelessness. To make the pain more tolerable, try doing three things that make you feel good each day. In other words, find a bit of baby boomer bliss! Enjoy a soothing cup of tea or coffee, write in a journal, call an old friend, or enjoy a candlelit bath.
And take some comfort from a quote I saw from Joe Morgan: “If you don’t have a bad back by the time you’re 60, then you haven’t done anything in your life.”
Image courtesy of saphatthachat at FreeDigitalPhotos.net.