Dear Dr. Suzy,   

Q. What are the most common questions that people who suffer from back pain have asked you over the years?

A. Here are some of the questions that I have been asked the most in the past 20 years or so. Remember: simple, safe, practical advice can sometimes have the most dramatic and permanent positive effects.  Make sure that you are familiar with all of these subjects if you experience back pain on a regular basis.

Q. Why is sitting not good for your back?

A. The human body was designed to move, not made to sit for prolonged periods of time. While sitting, there is more weight bearing pressure on the discs in the lower back than there is while standing or walking. When the body is in a reclining position, however, the weight bearing pressure is distributed more evenly throughout the spine. For this reason, people with disc problems often find it more comfortable to sit in a recliner or lie down.

Sitting is an inevitable part of today’s lifestyle, however.  Fortunately, there are some simple things you can do to lessen its detrimental effects.  For example, while driving in a car or sitting for extended periods of time, be sure to maintain the lumbar curve of the spine by placing a pillow or lumbar support behind your back.  When driving, sit fairly close to the wheel with your knees bent. On long trips take a little time to get out and walk around. It is much better to spend a few minutes stretching, than to spend weeks or months suffering with back pain.

Avoid slouching. Sit straight and keep your feet flat on the floor. Try to stand up and walk around whenever possible, even if it is just for a few minutes. The more you sit, the more you should walk to help counteract the negative effects of immobility on your spinal column.

Q. My job involves sitting at a desk eight to ten hours a day. What can I do to make it more comfortable and safe?

A. The most important thing that  anyone who has to sit for such long periods  of time should do is to always try to offset this inactivity with adequate amounts of exercise so that the body can function more efficiently.

Fortunately, there are a few things you can do to take some of the risks out of an office job. Whenever possible, position yourself so that you are looking straight ahead and your body is in line with your work. Twisting just a few degrees may not seem harmful, but day after day, week after week, the negative effects can be cumulative.

To reduce the risk of muscle strains, avoid leaning and reaching at extreme angles. Take time to organize your work area so that objects you use most are within easy reach.  It is smarter to get up from your chair rather than reach across a long distance. Besides, it is much better for your back to get up and move around as often as possible.

When using a computer, place the monitor directly in front of you. Your eyes should be level with the screen. Looking too far up or down for extended periods can cause problems ranging from muscular tension and spasm, to headaches, neck and shoulder pain.

Invest in a good copy holder to avoid the neck strain caused by turning your head to one side. There are many options available, such as freestanding holders that clip to the monitor, and ones that tilt backward or swivel. Place the copy holder as close as possible to screen level.

I have found that an anti-glare filter is usually necessary, even if your computer has one built in. Eye strain can lead to headaches, and neck and shoulder tension. For a few more dollars, there are also radiation filters available, which are well worth the investment.

It is essential that you have a good chair that supports your spine and allows proper blood and nerve flow to the lower extremities. An uncomfortable chair that does not fit your body properly can cause problems from the neck and upper torso all the way down to the lower back and legs. Since we are all different shapes and sizes, it's  necessary to try out many different chairs to find the one that is right for you.  We recently spent close to an hour playing musical chairs, much to the amusement of the store’s salesperson.

Many chairs come with built in lumbar support, but frequently this still is not enough to fill in the space between your back and the chair. An adjustable backrest can give your back even more support by placing it exactly where you need it. You can also use lumbar pillows and cushions to support the lower back and make you more aware of your posture.

Look for a chair with a seat that supports approximately two-thirds of your thighs and slopes downward, allowing your hips to be higher than your knees.  This position prevents the blood circulation from being cut off to your lower legs and feet. Make sure that the seat has adequate padding to help prevent loss of blood and nerve flow.

Also, be aware that if you walk or sit with a fat wallet in your back pocket, you can alter the foundation of your whole spine over time, resulting in lower back pain or discomfort.

One of the worst things that you can do to your neck is to hold the telephone on your upraised shoulder while you use the computer, type, or write. This repetitive type strain on the muscles and nerves of the cervical region can have serious consequences.  Phone accessories that raise the telephone to your ear help, but the muscles are still tensed and the neck is bent at an unnatural angle.  Speakerphones are a much less dangerous option. Telephone headsets are ideal for someone who uses the phone regularly, and can literally save you a great deal of headache. 

Q. My job involves standing on my feet all day.   Is there anything I can do to make it easier on  my lower back?

A. If possible, stand with one foot up on a footrest and change positions frequently. Of course, wearing a comfortable shoe with good arch support makes all the difference. High heels can be harmful because they tilt the pelvis at an unnatural angle, throwing off the foundation of the whole spine. I cannot emphasis enough how important it is to wear good shoes with plenty of cushion and shock absorption on a daily basis.

Many people complain of back pain after shopping for hours in a mall. Unlike carpeted or wooden floors, concrete floors have absolutely no give.  The discs in your spine act as shock absorbers. The discs and joints are compressed when you walk on hard surfaces or wear shoes with no cushion for extended periods of time.

Stretch frequently and move around whenever possible.  Keeping your knees bent helps take some of the pressure off of the lower lumbar discs.  Moving your legs slightly back and forth or contracting the muscles in your legs while standing also helps stimulate blood and nerve flow. 

Q. How do I lift properly?

A. Remember these three words anytime you are lifting:   "Use Your Legs". 

Never bend straight forward from the waist without bending your knees, even if you are simply picking up a piece of paper. When your knees are bent, it takes some of the strain off of your lower back.

Keep the object that you are lifting as close to your body as possible. Bend your knees and squat, keeping your back straight and your stomach muscles tight. Lift with your thigh muscles, not your back.

Move slowly and avoid sudden movements. Do not hold the load away from your body. Avoid twisting while lifting at all costs. Instead, take small steps with your feet to position your body so that it is aligned with what you are lifting or setting down.

Wearing a back belt can help support and stabilize the joints and surrounding muscles of your back but you should be aware that you may be tempted to lift more weight than usual while wearing one, since your back muscles are supported and you don't have an accurate feedback from them concerning exactly how much is too much to lift without straining your back.

When carrying luggage or other bulky objects, always try to counterbalance the load by carrying something on each side. Do not throw everything over one shoulder and lean to the side. This can cause serious structural spinal problems over an extended period of time.  A backpack is ideal for balancing the load but can cause shoulder problems if it is too heavy. Always use a trolley or wheeled luggage whenever possible.

Q. What products have you found to be particularly helpful for back pain?

A.  In my personal experience, there are a number of safe, effective, and inexpensive products that can help relieve low back pain for most individuals in addition to physician supervised treatment if needed.  When these products are used in conjunction with each other, there is a much greater chance of achieving the desired result of relaxing and decreasing muscle spasms and trigger points that can lead to back pain.

The application of moist heat has been a proven and effective therapy for back pain for many years. Moist heat can help reduce stiffness as well as pain.  Considering all of the frightening headlines concerning prescription medications in today’s world, it’s comforting to know that there are safe and natural alternatives to pain relief that have been tried and tested without negative side effects.  Be sure to follow the directions enclosed and do not exceed recommended usage, since you can get too much of a good thing.

Most people who experience low back pain also have tight muscles, knots or spasms in the muscles of the back and hip area.  These spasms contribute to a cycle of pain that can often be relieved by applying specific pressure to the trigger points in the back and spine areas.  The Original Backnobber II offered is my favorite for releasing painful trigger points and applying gentle acupressure to various points throughout the body.  The Backnobber Trigger point therapy tool comes with a fully illustrated, 35 page User Guide which discusses trigger points and trigger point therapy and describes with pictures how to use this simple, effective tool.  Built in locking device allows tool to be taken apart and nested for easy storage and travel.

Another simple yet effective product that can help relieve low back pain and sciatica is low back support device called the Saroiliac Belt.  This durable yet comfortable belt helps gently support the hips and the sacroiliac joints of the pelvis.  It is lightweight and less cumbersome than traditional lumbar supports.  It's unique design helps stabilize the pelvis and often relieves pain as soon as the user puts it on.  Great to have around just in case a back attack strikes when you least expect it.  

For those who sit frequently, a mobile Massaging Back Cushion can really make a difference.  It combines a high quality orthopedic cushion with the soothing effects of massage directly to the lower back region and can be used anywhere, at any time.  The massaging action helps break up painful muscle spasms and tight knots in the back as it supports and positions the lumbar spine in an optimal position for relieving pressure and stress on the discs.

Another powerful all natural Pain Reliever known as Sombra can be used in conjunction with the mobile massaging back cushion. The natural ingredients in Sombra are the best I’ve found over the years and I’ve tried just about every natural topical product on the market.  The roll on design is great for your away from home needs and eliminates the need to wash your hands after application.  I’m always excited about a product that reduces back pain without being invasive to the body and is made with all natural, high quality ingredients.