Back pain

Following any period of prolonged inactivity, begin a program of regular low-impact
exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility.

Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low‑impact exercises appropriate for your age and designed to strengthen the lower back and abdominal muscles.

l Always stretch before exercise or other strenuous physical activity.
l Don’t slouch when standing or sitting. When standing, keep your
weight balanced on your feet. Your back supports weight most easily
when curvature is reduced.
l At home or work, make sure your work surface is at a comfortable
height for you.
l Sit in a chair with good lumbar support and proper position
and height for the task. Keep your shoulders back. Switch sitting
positions often and periodically walk around the office or gently
stretch muscles to relieve tension. A pillow or rolled-up towel
placed behind the small of your back can provide some lumbar
support. If you must sit for a long period of time, rest your feet
on a low stool or a stack of books.
l Wear comfortable, low-heeled shoes.
l Sleep on your side to reduce any curve in your spine. Always
sleep on a firm surface.
l Ask for help when transferring an ill or injured family
member from a reclining to a sitting position or when
moving them from a chair to a bed.
l Don’t try to lift objects too heavy for you. Lift with your
knees, pull in your stomach muscles and keep your head
down and in line with your straight back. Keep the object
close to your body. Do not twist when lifting.
l Maintain proper nutrition and diet to reduce and prevent
excessive weight, especially weight around the waistline that taxes
lower back muscles. A diet with sufficient daily intake of calcium,
phosphorus and vitamin D helps to promote new bone growth.
l If you smoke, quit. Smoking reduces blood flow to the lower spine
and causes the spinal discs to degenerate.
Source: National Institute of Neurological Disorders. Low Back Pain Fact Sheet. 2007.

Back problems affect millions

Between 2 - 6 million Americans suffer serious back pain every year.
At some point in their lives, 4 out of 5 adults will suffer a pain severe enough to warrant medical care.

For many years, surgery was often performed on sufferers. However, surgery has come to be increasingly viewed as ineffective and unnecessary.

If back surgery is recommended seek alternate opinions

Upon injury, immediately drink a few glasses of water with an anti-inflammatory.
Effects of disc dehydration on back pains

Like most other body systems, the discs in the back require lots of water to work properly.
The body must be well hydrated for water to leave other vital areas, like circulation or the brain & enter the discs.

Again, the water management system decides which parts get a water-based on how vital the area is. The back is not at the top of the list. The typical back pain guide does not take the importance of water into account.

That is why dehydration can often affect the back first.

Our body weight is supported by 23 discs & 24 vertebrae along the spinal column.

The discs, in addition to other parts of the spinal column, hold water which stabilizes them & allows them to support body weight.

When the weight press squeezes out water from the disc and the water is not replaced disc dehydration occurs. Dehydrated discs are then less able to support body weight.

Dehydration & sciatica

Dehydrated discs become less stable. So they start to shift in the spine. Eventually, they press on the sciatic nerve causing intense, radiating pain, pain that is often felt down one or the other leg.
Sciatic pain is the more serious phase of disc dehydration. It is also a sign of impending chronic pain.

As disc dehydration continues, the problem is increasingly exacerbated. Here too, the typical back pain guide fails to include dehydration as involved in the development of sciatica.

Further complicating matters is the effect of contaminants in water on our ability to healthfully retain water. The more contaminants we consume, from all sources, the more our bodies need to eliminate them asap.

This also leads to dehydration.

Role of muscles in back problems

Of course, in addition to dehydration’s involvement in back problems, muscles that aren’t properly conditioned can result in serious back problems.
Well-developed, flexible back muscles help the spinal column absorb shock and help keep the discs stable during stressful movements.

The typical back pain guide stresses the role of muscles on back problems.

So do keep your back muscles strong and stretchy.


Drink water!
Of course, you must avoid dehydration to keep back problems at bay.

However, if you have developed chronic mild dehydration, it may take days or weeks for a newly hydrated body to direct water to the back and into discs. This is because your body, in its wisdom may direct water to more vital areas or hold it just in case.

Be patient. Follow the following exercise slowly. Consult a doctor.