These tips are for backpain that don't need medical attention. Consult your doctor for severe pain that needs medical attention or make an appointment to try acupuncture. Below you will find tips to manage your pain from a Chinese medical point of view.

• REST Relax your back by lying down in a comfortable position for a short period. Depending on the severity, lay down for short periods (15- 20 min.) or limited bed rest (one to three days) can help calm down back pain.

• ICE & HEAT - I recommend using ice the first 24-48 hours of the onset of your back pain. After that, heat is more important to facilitate the healing process. Ice can have an analgesic effect. Therefore; I recommend ALTERNATING ICE and HEAT for 10 min. each (repeat for 3 applications), or until the desired results are reached.

• PILLOWS - When lying down, put some pillows under your knees to relieve pain from the back. When going to bed, lay in fetus position with a pillow in- between your legs.

• POSTURE - Be aware of your posture; make sure you don't slump over when sitting. The way you hold yourself while standing, sitting, lifting, pushing and doing any other activity determines your back's basic condition. While standing or sitting, pull your abdomen inward and flex your hips back slightly so that your lower back is relaxed and your abdomen is not sticking out (but don't forget to breathe). Always bend your knees slightly. Keep your chin tucked inward and relax your shoulders backward to keep your neck straight. Always bend your knees to lift up something from the ground, never bend from the waist when lifting. I recommend reading the book "Pelvic Power" by Eric Franklin.
  

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• EXERCISE & STRETCHING - Start moving around even during the bed rest stage (restricted bed rest is helpful, but you should gradually increase your activity level as soon as you can). Walking is one of the best and safest exercises. Other moderate activities are swimming, yoga, tai chi etc. Start slowly and build up the number of repetitions. Never force your body beyond pain. Learn to trust your bodies signals. Consistency yields the best results— personalize your exercise regime to strengthen and align your back with comfort.

• PAIN IS NO GAIN - Never push yourself while you have a backache. Check your pain level each day and adjust accordingly.

• RETURN TO NORMAL ACTIVITY - After limited bed rest, gradually increase your activities each day until you return to your normal level of activity.

• DIET - Certain foods can aggravate inflammation, while others soothe. Some foods irritate nerves, while other calm and relax it. Eat a diet filled with a generous amount of vegetables, whole grains, fruit, beans and smaller quantities of simple sugars and red meat. Stay away from hot, spicy, greasy foods. Minimize the use of coffee and alcoholic beverages or over- stimulating substances.
  

• STRESS MANAGEMENT - When you are under pressure, your blood pressure goes up, your immune system becomes depressed and the muscles of your back contract, causing spasms, which in turn, can harm the muscles and the nerves. Use meditation for stress relief. Simply set aside 15 minutes or more each day and sit quietly to clear your mind and feelings. Keep written journals to record your negative emotions and thoughts so that you may let go of them. Engage in artistic expression to channel your stress into creativity—painting, music, poetry, gardening... Do some stretches, breathing exercises and autogenic-training. I recommend "Getting Things Done" by David Allen or "The Six Healing Sounds" by Mantak Chia.
  
  
                        
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• LIFESTYLE - If you suffer from a bad lifestyle it can make back pain worse. Prolonged sitting, standing, or lying down will all contribute to straining and weakening your back. When sitting, get up and stretch hourly. Rest your body before attempting something else physical, know your limits, many people push their body to the extreme and expect perfect functioning from their body. Maintain a healthy, consistent schedule. Wake up and go to bed on time. Eat regularly, exercise daily, and watch out when you have to perform beyond what you are normally accustomed to.

• TUI NA BODYWORK - By activating and touching a certain point or area of your body, you will able to summon your body's own restorative mechanisms. With two palms directly on your mid to lower back, stroke up and down and in a circular motion until your back feels warm. Find and press the tender spots between the 2nd and 3rd fingers, and between the 4th and 5th fingers. Lie down on your back on two tennis balls, one on each side of your side of your upper back between the shoulder blades. If you are interested in trying traction to your back the inversion table can help to relieve pain by decompressing the spine. I recommend the "Teeter Inversion Table".
  
  
  
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• WHEN EVERYTHING FAILS - Sometimes even with the most careful preventative practices, you may still injure your back and suffer pain and disability. This is the time to seek corrective measures; ones that will help you facilitate your recovery naturally.

• SEEK PROFESSIONAL HELP - If you experience any of the warning signs in the next section, get professional help.

• CHINESE MEDICINE - Acupuncture and Chinese Herbology can offer a wide range of effective treatment modalities by employing acupuncture, electrical stimulation, Chinese body work, cupping, herbal remedies, and topical treatments according to each individuals needs. Acute conditions can often be treated within five treatments while chronic condition may take 10 to 20 treatments.

• KEEP HEALTHY - With good preventative back care as described in this article and a dose of common sense, you can stay away from the troubles of back problems and enjoy a healthy and active life.

Red Flags

• TRAUMA - A serious trauma to your spine, such as a car accident or a fall
• MEDICATION - Problems with your medications, or using alcoho! or other substances to manage your back pain problem.
• WAKE UP AT NIGHT - Backache that causes you to wake up at night and that are throbbing and intense
• SEVERE WEAKNESS - Severe weakness in one or both of your legs and/or feet
• EXCRUCIATING - Excruciating back pain or new types of symptoms
• LOSS OF BOWELMOVEMENT - Loss of bowel movement, trouble urinating, inability to get an erection or numbness in your groin region