5 simple ways to manage your back pain

(NC) Everyone experiences back pain at least occasionally, but for a growing number of Canadians, that pain may be a symptom of osteoarthritis of the spine. It’s a common age-related condition that occurs when the cartilage in the joints of the spine gradually wears down. As spinal discs lose water and become thinner over time, they can also place more pressure on the joints, contributing to stiffness and back pain.

Here are five strategies from Arthritis Society Canada that can help you manage your symptoms and keep moving:

1. Exercise, stretch and strengthen
   When your back hurts, resting may seem like the safest option, and it’s important to pace your activities to give your back a chance to recover. But too little movement can lead to weaker, tighter muscles, and may make pain worse. Low-impact activities like walking, swimming and water-based exercise can help, but it’s important to speak with your healthcare provider first.

   A physiotherapist can recommend tailored exercises you can perform under their guidance, as well as on your own at home. Examples include core-strengthening exercises to help support your spine and stretches to help improve flexibility and reduce strain on your joints.

2. Maintain a healthy weight
   Excess body weight can place additional pressure on your joints and make your symptoms worse. If you’re carrying extra weight, you can consider speaking with your healthcare provider about strategies for a gradual and sustained loss of one to two pounds a week.

3. Pay attention to your shoes and posture
   Supportive, well-fitting shoes can help absorb impact and improve your alignment. Good posture while sitting, standing and lifting can also reduce unnecessary stress on your spine.

4. Try heat or cold
   During a painful flare-up, a cold pack may help initially. Many people then find heat, such as from a heating pad, warm bath or heat pack, soothing for tight muscles and relieving ongoing discomfort.

5. Avoid heavy lifting and twisting
   If you’re experiencing an arthritis flare, avoid twisting motions or carrying heavy loads, which may put strain on your joints. They have a number of tissues that can be compressed, and twisting tends to increase that compression.

There’s currently no cure for osteoarthritis, but regular movement and self-management can help reduce pain and improve your day-to-day function. Find more tips for managing back joint pain at arthritis.ca.