We've got your back
Try these strategies to ease a very common problem
BY VIKKI CONWELL Cox News Service

PHOTO CHRIS HUNT / COX NEWS SERVICE

Thelma Lucas walked almost daily until hip pain made it difficult for her to put one foot in front of the other.

"It came out of nowhere," says Lucas, 65, of the "toothache-like" pain that traveled down her sides and lasted for days at a time. "I'd be going along just fine, go to get up, and there it was."

When the frequency and intensity increased, Lucas saw a doctor, who diagnosed her hip pain as a back problem, a condition that plagues millions.

Most adults will experience back pain resulting from a degenerative spine, injury, muscle strain or wear and tear on the body, says Miriam Nelson, author of "Strong Women, Strong Backs." A doctor's diagnosis often is required to rule out other causes, such as tumors or fractures.

Women are more susceptible to back problems because their backs and abdomens are weaker, causing more strain on the spine. Childbearing, carrying heavy purses and doing housework also add to the potential for pain, as do brittle bones from a lack of calcium in elderly women.

"The good news is that there are a number of very easy strategies that help with back pain," Nelson says.

Sara Baker is a licensed physical therapist, Stott Pilates instructor and owner of a health and fitness club in Atlanta.

Rest, over-the-counter muscle relaxers, pain pills and anti-inflammatories can treat back soreness that lasts a few days. Prolonged pain might require physical therapy, epidurals (spinal injections) or alternative remedies such as chiropractic care, which targets spinal alignment.

But when pain leads to nerve damage and numbness in the legs, surgery ã including spinal fusion, discectomy (removal of the herniated disc) or laminectomy (which relieves pressure on the spinal cord) ã is the most viable option to remedy the problem, but not always the pain.

"I don't know if you ever get a cure," says Patricia Baumann, a physician at Emory School of Medicine in Atlanta. "Even with surgery, it's [still] pain management."

Baumann performs one of the latest procedures for chronic back pain, spinal cord stimulation. Electrical impulses are used to block pain from being perceived in the brain, so instead of pain, the patient feels a mild tingling sensation.

SHELL STRETCH

After decades of chronic back pain, Covington, Ga., resident Pricilla Brooks received the procedure as a last resort.

"It's not a cure, but it gives me relief," says Brooks, 69, who still takes some medication but now can perform basic chores around the house and sleep better.

"This is the end, until they come out with a way to replace the spine." EXERCISES FOR A STRONG BACK

Although it's best to get a customized exercise program to prevent back pain, these four exercises can provide a starting point to improve the flexibility of your spine and strength of the smaller muscles that support your spine. If you already have back pain or have been diagnosed with a spinal condition, get your doctor's permission to do any exercise. SHELL STRETCH

Start on all fours with hands shoulder-width apart and knees hip-width apart. Slowly move your hips back toward your heels as far as you can, comfortably, rounding your spine over your thighs. Relax your upper back, shoulders, neck and head. Breathe deeply through your nose. Hold 20-30 seconds. Repeat two to three times. AB PREP

AB PREP

Lie on your back with knees bent, feet hip-width apart and arms at your sides. Keep collarbones wide - not rounded forward. Your lower back should have a slight, comfortable arch and your tailbone should be heavy on the mat. Slightly nod your chin to feel a lengthening of the back of your neck. Exhale as you draw your bellybutton to the spine to flatten and widen abdominals, use your abs to slide your ribs toward your pelvis, rounding your upper back slightly to lift your head and shoulder blades off the mat. Your collarbones should still be wide, with no stress or strain in your neck. Ideally, the pelvis and lower back should not move (if your lower back moves toward the mat slightly, this is acceptable until you gain the strength to hold your pelvis still). Inhale as you hold this lifted position. Exhale to lower shoulders and head to the mat. Repeat 10 times. SWAN DIVE

Lie on your stomach, with legs hip-width apart and rotated outward so your toes point out. Rest your hands on the mat, just wider than your shoulders, with forehead hovering over the mat. Exhale as you pull your bellybutton toward your spine. Press lightly into your hands to lift and lengthen your spine. Rise only as high as you feel you can keep good form and there is no discomfort in your lower back. Inhale once you have reached the top, holding the lifted position. Exhale and slowly lower your body back to start position, keeping your abdominals tight to support your spine. Repeat three to eight times. SWIMMING

SWAN DIVE

Lie on your stomach with legs hip-width apart, arms stretched out in front of you, shoulder-width apart, forehead resting on the mat. Exhale as you tighten your abs, pulling your bellybutton off the mat toward your spine. Lift your left arm and right leg 2 to 3 inches off the mat. Inhale as you lower your arm and leg. Exhale as you repeat with opposite arm and leg. Do five to 10 repetitions each side.

SWIMMING