A few tips for back pain / problems...
- First, lower back pain is probably one of the most common ailments in America.
- Second, a specialist once told me that the only time to consider surgery on the spine is if your only alternative is a wheel chair (because there are so many other less invasive treatments available to try first, but surgery on the spine may leave you in a wheel chair even if you can walk)!
- Third - I don't denounce chiropractic - I think it can be quite helpful - but only on the mid or lower spine. Never let a chiropractor "adjust" your neck (cervical spine). They will all tell you it's necessary and will try to do it - insist they do not.
Most back stretches need to be done on the floor - this is problematic for people who can't get up or down off the floor.
But if you can... try laying flat on your back and pulling your knees to your chest one leg at a time and hold the stretch. You can do this stretch with both knees to the chest after a while if you are able. All stretching exercises need to be done slowly and without strain while breathing deeply and relaxing (this is not aerobics or body sculpting).
Also try laying with knees bent, feet together on floor, then slowly lower your bent knees to your left side and hold, then do the same to the right. There are many variations of these - do what provides a slow stretch & feels comfortable.
Another helpful one is the Yoga position of "downward dog" - get on all fours - you can do a version of the Muslim prayer (yikes!) where you push your butt back and lower your forehead to the floor (and hold). Or do the "cat stretch" where you slowly arch & lower your back while on all fours.
Citizen Rules provided the leg elevation position for relaxing.
Also good - hot showers or baths. Using epsom salts in a hot bath is soothing. Muscle rubs & heating pads are also helpful - but
do not use them together! Cold packs might be advisable just after an injury or onset of spasm, but ultimately heat will be the treatment (some doctors advise alternating cold & heat depending on the injury - consult them on that).
Drink a lot of water. (Dehydration can exacerbate spasms or help bring them on.)
Eat a balanced diet & maintain a healthy weight (if possible).
For prevention of back problems - don't allow yourself to sit for long periods of time. If work requires you to do so, take a break every fifteen minutes for walking, stretching or standing. Daily walks are ideal as is any controlled, low-impact, regular excercise.
As
Camo pointed out: reducing stress (if you can) & getting adequate sleep are essential.
Strengthening the core is a great way to
prevent back problems (basically strengthening the abs & obliques) - the stronger your front, the less pain in your back you are likely to have & less chance for future injury. And of course, practice proper lifting with the legs, don't strain, try not to twist or move in sudden or uncontrolled ways.