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Back Pain and the Role of Activity
Physical Activity
Your health care provider will want to know about the physical demands of your life (your job or daily activities). Until you feel better, your health care provider may need to recommend some changes in your activities. You will want to talk to your health care provider about your own personal situation. In general, when pain is severe, you should avoid:
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- Heavy lifting.
- Lifting when twisting, bending forward, and reaching.
- Sitting for long periods of time.
The most important goal is for you to return to your normal activities as soon as it is safe. Your health care provider and (if you work) your employer can help you decide how much you are able to do safely at work. Your schedule can be gradually increased as your back improves.
Bed Rest
If your symptoms are severe, your health care provider may recommend a short period of bed rest. However, bed rest should be limited to 2 or 3 days. Lying down for longer periods may weaken muscles and bones and actually slow your recovery. If you feel that you must lie down, be sure to get up every few hours and walk around--even if it hurts. Feeling a little discomfort as you return to normal activity is common and does not mean that you are hurting yourself.
About Work and Family
Back problems take time to get better. If your job or your normal daily activities make your back pain worse, it is important to communicate this to your family, supervisor, and coworkers. Put your energy into doing those things at work and at home that you are able to do comfortably. Be productive, but be clear about those tasks that you are not able to do.
Things You Can Do Now
While waiting for your back to improve, you may be able to make yourself more comfortable if you:
- Wear comfortable, low-heeled shoes.
- Make sure your work surface is at a comfortable height for you.
- Use a chair with a good lower back support that may recline slightly. As you improve you may want to try a active seating chair
- If you must sit for long periods of time, try resting your feet on the floor or on a low stool, whichever is more comfortable.
- If you must stand for long periods of time, try resting one foot on a low stool.
- If you must drive long distances, try using a pillow or or other back support such as our posture support back belt.
- Also, be sure to stop often and walk around for a few minutes.
- If you have trouble sleeping, try sleeping on your back with a pillow under your knees, or sleep on your side with your knees bent and a pillow between your knees.
Exercise
A gradual return to normal activities, including exercise, is recommended. Exercise is important to your overall health and can help you to lose body fat (if needed). Even if you have mild to moderate low back symptoms, the following things can be done without putting much stress on your back:
- Walking short distances.
- Using a stationary bicycle.
- Swimming.
It is important to start any exercise program slowly and to gradually build up the speed and length of time that you do the exercise. At first, you may find that your symptoms get a little worse when you exercise or become more active. Usually, this is nothing to worry about. However, if your pain becomes severe, contact your health care provider. Once you are able to return to normal activities comfortably, your health care provider may recommend further aerobic and back exercises.
This information was based on the Clinical Practice Guideline, Acute Low Back Problems in Adults.
The Guideline was developed by a non-Federal panel of experts sponsored by the Agency for Health Care Policy and Research.
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