HOW TOOVERCOME BACKACHE

Back pain injury occur to just about everyone, whether it's the ache that comes after a day of heavy yard work, or the constant, tearing pain that's with you all the time, back pain is a common complaint.

Highly physical occupations like construction, factory work or nursing, even computer work, can make that pain so much worse. Estimates suggest that 80% of Americans will experience an episode of low back pain at some point in their lives.

Doctors don't know exactly what causes back pain, it's most likely a combination of factors like family history, your weight and fitness level all are part of the mix.

Too much weight puts added stress on the back as it works to support the body and keep it upright. Lack of exercise keeps muscles weak and less flexible.

When it comes to your workplace, here are some of the things that might be responsible for your aching back:

1. Exerting too much force, lifting or moving heavy objects.

2. How often you perform a movement, especially stretching to the limit of your range of motion or having to maintain awkward positions.

3. Your posture when sitting or standing.

4. Pressure at work or home that leads to muscle tension and tightness.

One of the first things to do is look at the setup of your work area and see if you can modify the tasks you do so that you minimize the physical demands of your daily tasks.

Avoid unnecessary bending, twisting and reaching, limit the time you spend carrying fully loaded briefcases, computer bags or backpacks.

If you sit or stand for long periods, move about at regular intervals, about every 15 to 20 minutes.

Exercise outside of work is another important thing you can do for yourself and your aching back.

Even those of us with very physical jobs need to do exercises that strengthen and stretch back muscles - called core strengthening - so that they are in tiptop form.

Balance exercises can also help to keep you steady on your feet. Yoga, tai chi, swimming or Pilates are great for keeping your back limber.

Another thing so important to reducing back pain is posture. Slouching or standing in a swaybacked position exaggerates your back's natural curves and leads to muscle fatigue, weakness and injury.

Stand straight with your head up, shoulders straight, chest forward and stomach tight.

Good posture relaxes your muscles and requires less effort to keep your body balanced.

If you stand a lot, be sure to rest one foot on a stool, hold reading material at eye level and don't bend forward to work. Change your position often, and consider a thirty second break every 15 minutes to stretch, move or relax.

If you're at a desk all day, choose a chair that supports your back and keeps your feet on the floor and try to keep your hips and knees at right angles to one another.

Remove bulky objects from your back pockets like wallets and cell phones because they can interfere with the balance in your lower back.

Be sure to position your chair and computer monitor so that you're sitting up and don't have to hold your back in an awkward position to work.

When on the phone, don't cradle the receiver between your shoulder and ear so that your hands are free for other things.

Proper lifting, on the job or at home, is also so important to keeping your back healthy and free of pain.

Stand with a wide stance and slight bend at the hips and knees, tighten your stomach as you lift and keep your back as flat as possible, no arching or bending.

Let your legs, not your back, do the work. Keep the object close to your body, and avoid carrying things only on one side. Don't be afraid to ask for help if something's too heavy.

Falls too can really hurt your back and bring on lots of pain, which is why women should think carefully before donning those sky-high heels no matter how great they looked in the store. Low-heeled shoes with non-slip soles are safer.

Watch your step on slippery surfaces, and don't head down the stairs with fully loaded arms. If a fall brings pain, don't try to tough it out, see your doctor right away so you can be properly treated and on your way to healing.

Often overlooked when it comes to back pain is your mattress.

If you are suffering with back pain, you need to be sleeping on a good quality mattress.

Consider your purchase an investment in your health and wellness especially since we spend so much time sleeping.

You'll want to choose a firm mattress and matching box spring that will keep its shape and firmness over the long haul, and sleep in a position that lets you keep the natural curve in your back.

Another key contributor to back problems is stress.

Stress causes your muscles to tense. The more stress you feel, the lower your tolerance for pain.

What this means is that you need to work on coping mechanisms for when you feel especially stressed -deep breathing, regular meditation, taking a walk or talking out your frustrations with a trusted confidant - all can be helpful. Depression and substance abuse have been known to up the risk that back pain will linger.

It's important to listen to you body. If you're doing something on the job or at home and you feel a twinge (or more) from your back stop immediately. Rest and see your doctor if the pain doesn't improve.

While most back pain injury will go away on it's own, get help if the pain remains more than three days.