>Back pain

>There seems to be a lot of literature on pain management, especially related to back pain. I guess it is because so many people have it. I believe that many people can help their pain with some suggestions.
1. Get rid of bad habits to improve your bad back! Some pain is self-inflicted from poor posture, little exercise and bad lifting habits.
2. Exercise: Exercising regularly, at least 30 minutes of aerobic ( such as walking) 3 or 4 times a week is a good way to strengthen your back. Get a good pair of walking shoes.
3. Stand up straight, and sit up straight!
4.  Try not to sleep on your stomach. The best way to sleep is on your side with your legs drawn up slightly toward your chest. You can use a pillow under your head and between your knees
5. For women, get rid of the high heels. Wear comfortable shoes that are flat with good support.
6. Stretch your back every day. Do some yoga postures and stretch like a cat.
7. Lose weight. Extra pounds around your stomach are a constant strain on your back.
8. Give up cigarettes. Research has found that smoking decreases blood flow to the backbone. Less blood flow means more risk of injury.
9. Try some self massage to loosen your muscles. Massage and physical therapists use trigger point massage to loosen the knots in the back. Triggers are places that hurt when you are pressing on them. (or cause referred pain to other areas of the body).You can also do some self-massage and acupressure points to help with knots in muscles.
Self-massage before and after your workouts. Try different helpers like yoga balls or trigger rollers to help.
Taken in part from:  Cross, Diane. ( 2011) Acupuncture and pain. www. pain-education.com/trigger-points.html
Cawood, F. ( 1995) Natural Medicines and Cures Your Doctor Never Tells You About. Peachtree City, GA. FC&A Publishing