One way to avoid chronic back pain is to sleep on a firm mattress. Many people agree that an overly soft mattress does your back no favors. Firm mattresses may be recommended but mattresses that are too unyielding will only result in more pain. Finding the right firmness for you may be challenging and you may need to shop around, but the effort will be worth it when you are sleeping well and waking up pain-free for years to come. Â. Â Â Â Â Â Â Â Â Increased pain when forming a fist, grasping, holding things, or turning the wrist You do not have to let back pain control your life anymore. Yoga is a great way to alleviate chronic pain and soreness through stretching and strengthening. As with any new fitness regime, it is always a good idea to talk to your doctor first before you start any physical activity. If you are interested in learning more beginning yoga poses, we suggest checking out this yoga class for beginners. Always take note of any pain you feel in your back, if you feel any pain, this is a warning sign that you are doing damage to your back and you should stop what you're doing immediately. The amount of walking that we can do to help our problem is up to each one of us. Try and do the most walking that you can do at least three to five times a week. This will strengthen our lower backs and then with a stronger back we will be able to do more activities we like to do. Because of the quadriceps you are able to keep your knee steady when descending steps, inclines and in the walking phase after the heel strikes the ground, strengthening of the anterior medialis fascia plantar rectus (which also has L4 nerve root fibers) will cause more falling down than usual. This column provides general health information and is not specific advice intended for any particular individual(s). It is not a professional medical opinion or a diagnosis. Always consult your personal health care provider about your concerns. No ongoing relationship of any sort (including but not limited to any form of professional relationship) is implied or offered by Dr. Gerhart to people submitting questions. Utilized mainly by Doctors of Chiropractic (DCs) for the last century, spinal manipulation has actually been largely disregarded by the majority in the health care area till recently. Now, with today’s expanding emphasis on treatment and cost effectiveness, spinal manipulation is receiving more extensive attention. To relax your body, you can try lying down and letting your entire body go limp. Next, isolate parts of your body and certain muscles and flex only those parts one at a time and slowly. When you can successfully do this, it relaxes your body while also making it function better. If you are 10 pounds or more overweight, you may want to consider a weight-loss plan. Carrying additional weight, especially in your abdominal area, can shift your body's center of gravity. This weight can strain your lower back, and even lead to chronic back pain. Ultimately, purchasing a firmer mattress is the best remedy for a soft mattress. However, if buying a new mattress is out of the question, rent a bed board (a solid piece of wood or other substance that is placed between the mattress and box springs), purchase a bed board, or have a lumber yard cut a piece of plywood that can be used as a bed board. Any of these options will add more back support to the soft mattress you currently own. With proper self-care, most acute cases resolve within 4 - 6 weeks. Two-thirds of those patients, however, will have another episode of back pain within 12 months. But these conditions are not unique to the elderly. Those of us who spend long hours in front of a computer monitor or bent over books without proper seating and posture - and without pausing for proper breaks - can also develop hyperkyphosis and subsequent back pain. Flat back' is yet another example of chronic ill posture which involves a near total loss of curvature in the back, usually other than in the neck area. This 'S' alignment makes sure that you are putting a minimum of stress and strain on the joints, ligaments and muscles responsible for good posture. Spinal stenosis causes back pain in the aging population. As we age, the spinal canal can become constricted, due in part to arthritis and other conditions. If the spinal canal becomes too tight, back pain can be the result. Arthritis most commonly affects joints such as the knees and fingers. However, arthritis can affect any joint in the body, including the small joints of the spine. Arthritis of the spine can cause back pain with movement. Alternative treatments are popular and often as successful as traditional medical treatments for many types of back pain. These treatments are often safe and as effective as medicines used for treatment of back pain. Other lower back pain remedies include the use of herbs. Many people do not realize that stress can bring on low back pain due to tension and the muscles contracting. A cup of chamomile tea is a great stress buster. Another herb is ginger root tea, which is great for that low back pain. Mint and eucalyptus oils are very effective when they are massaged into the lower back, while another preparation for massaging the back is to heat three or four cloves of garlic with two teaspoons of sesame oil, mustard or coconut. Warm this until the garlic turns brown. The bed you sleep in is also very important. The mattress should have a high quality, not being too soft, but also not too hard. Simply try and see which one of the numerous types that are available on the market is the best for you, helping you enjoy a nice and resting sleep during the night. When pain causes you to limit your physical activity, that may lead to more pain. People must remember to keep the muscles and joints limber and strong, since people in pain tend to stop moving; you can fall into a vicious circle.