Simple drug-free tips to reduce back pain

Sometimes, the remedy to back pain is as easy as adjusting how we sit, what we carry, or where we sleep. The following tips will show you how to help prevent back pain naturally, without the use of medication.

Instead of using your back as a crane, bend your knees, pick up the object, and then stand up.  And get help moving heavy objects.

Spanish back-pain sufferers who slept on medium-firm mattresses for 90 nights cut their morning aches more than those who snoozed on firm beds. Beds with a bit of "give" seem to support and cushion stiffer muscles and joints better than harder, less yielding mattresses — especially for people with lower back pain.

There's a surprising reason why this sitting position feels so relaxing: studies show it literally puts muscles in your back and abdomen into "sleep" mode, decreasing electrical activity, says physical therapist Evan Johnson, PT, DPT, an assistant professor of clinical physical therapy at Columbia University Medical Center.

The problem:

• Muscles that should be supporting your back are now off-duty, leaving your spine literally "hanging" on various muscles and ligaments.
• Over time, this stretches some and tightens others, setting the stage for the day when the tiniest move will lead to painful back spasms.
• Instead, plant both feet flat on the floor when sitting for a long time.
• Make sure your hips are slightly higher than your knees to keep your abdominal and back muscles active and perfectly positioned to support a well-aligned spine.

Oversize handbags are great for carrying everything under the sun — but experts find that they can weigh up to five kilograms (10 pounds). At that weight, these over-the-shoulder suitcases throw off your back's finely balanced architecture. You hike up one shoulder, putting stress on your neck, upper back, and shoulders, which leads to not only upper-back pain but also a stiff neck.

A better fashion move:

• Invest in a small, lightweight handbag just large enough for a small wallet, cell phone, lipstick, tissues, and car keys.
• A backpack or messenger-style bag distributes the weight better than a traditional shoulder bag.

In fact, consider swapping an overstuffed wallet for a money clip — and carry it in a front pocket. Sitting on a big wallet in your back pocket can irritate the sciatic nerve that runs from your lower back through your buttocks and down your leg.

The result:

• A burning sensation that just won't quit.
• To remedy this, put your wallet on a diet — get rid of bank receipts, out-of-date insurance cards, and store discount cards.
• Switch from a thick leather wallet to one made of the new breed of thin, flexible fabric, or use a money clip.

Cheapskate trick:

• Use a thick rubber band or a binder clip to hold your bills, driver's license, and credit cards together.