3 Ways to alleviate back pain

Back pain is a common health issue that affects nearly everyone at some point in life. Fortunately there are some simple things you can do in your day-to-day life that will help to alleviate the pain.

• Sleep on your side or back, not your stomach. Stomach sleeping increases the curve of your lower back, pulling it out of normal alignment.
• Straighten up. Stand in front of the mirror several times a day and straighten up. Memorize how it feels when your entire body, from your ears to your ankles, forms a straight line.
• Check your workstation. Even when leaning back slightly in your chair, you should be able to put both feet flat on the floor and keep your eyes level with your computer monitor without bending your neck.
• Hold your head high. Walk with your stomach pulled in; don't allow your lower back to arch.
• Walk lightly. If you literally pound the pavement, you're sending shock waves throughout your body, creating extra stress on your joints, including your pelvic and spinal joints. Have someone watch, and listen, to how you walk. If they think you walk too hard, practice walking heel-toe, heel-toe instead of landing on your whole foot. This will cushion each step and more evenly distribute your weight.

• Light objects. When picking up an item like a piece of paper off the floor, hold onto a nearby chair or table for support. Then lean over the object, slightly bend one knee and extend the other leg behind you. Push up with your bent leg after you've picked up the object.
• Heavy objects. For heavy object such as a grocery bag or laundry basket, stand in front of the object, bend at the knees and lift with your leg muscles. Don't bend at your waist and don't rely on arm strength alone for lifting.
• Luggage. Stand right next to the suitcase, bend your knees, grasp the handle and straighten up.

You may think depression is all in the mind, but in reality, it's often all in the back. Chronic pain like back pain can lead to depression but studies show it can also work the other way around. If you've lost interest in your normal activities, find yourself sleeping significantly more or less than usual, have considered hurting yourself or have other symptoms of depression, see your doctor immediately.

At least 11 studies find a significant relationship between stress, anxiety and back pain. The remedy is to learn better ways to manage stress.

• Get a hobby. Take up a repetitive hobby like knitting, woodcarving or crocheting.
• Learn to meditate. Classes are available in most communities.
• Reframe the situation. This means finding a more positive way to view a situation. If your mother takes every opportunity to tell you what's wrong with you; isn't it wonderful to have someone who cares that much about you?
• Volunteer. Helping others in need puts your own issues and problems into perspective like else.