Eight Smart Ways to Avoid Back Pain
If you've been sidelined by a sore back, you're not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. The good news is that most lower back pain usually gets better within a few days or weeks, or by seeing a good pain management doctor early on. Also, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:

1. Get more exercise. Experts now know that physical activity helps ease inflammation and muscle tension by keeping blood and nutrients flowing to the affected area. When you exercise, always start and end with stretches.

2. Swap your mattress. No matter how you sleep, a firm mattress is probably best.

3. Pay attention to your posture. The best chair for preventing back pain is one with straight- or low-back support.

4. Be careful how you lift. Don't bend over to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up.

5. Avoid high heels.

6. Lighten your wallet. Sitting on an overstuffed wallet for long periods of time causes discomfort and back pain.

7. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that's long enough to reach over your head. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain free.

8. Forget about back braces. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.

See a good pain management doctor for other options.
Dr. Devinder S. Kumar, M.D. of Ultimate Pain Management; 257-7500

Heel Pain Suffers get Real Relief from Sonic Wave Therapy
Extracorporeal shock wave therapy is used to treat chronic heel pain (plantar fasciitis/heel spur syndrome). During this non-invasive surgical procedure, sonic waves are directed at the area of pain using a device similar to that currently used in non-surgical treatment of kidney stones. "Extracorporeal" means "outside of the body," and refers to this non-invasive surgical procedure in which strong sound waves are directed at the area of heel pain. During the usually brief procedure of about 30 minutes, performed under local anesthesia and/or "twilight" anesthesia, strong sound waves penetrate the heel area and stimulate a healing response by the body. An overnight hospital stay is not necessary since extracorporeal shock wave therapy is performed on an outpatient basis. This therapy is a safe and effective alternative treatment for heel pain and only requires a very short recovery time, mainly due to the elimination of costly and invasive surgical procedures.
Dr. Robert J. Abrams of The Footcare Center of Santa Clarita; 253-3668

Take a Walk
To gain the most health benefits from walking, it is important to pay attention to your feet. Walking in flip-flops or in shoes that don't fit properly or provide adequate support; lack of stretching; and improper gait can lead to foot injuries or pain. The only equipment you need to enjoy walking for fitness is a good pair of shoes. When you walk, the natural motion of your foot rolls gradually from the heel to the toe, with your foot bending at the ball on each step. A good walking shoe should give a little when you twist it and bend at the ball of the foot. When you put the shoe on a flat surface and push on the toe, the heel should come up off the surface. If it does, the shoe has the curvature you need to conform to your movement during walking. Make sure the heel is low and not too wide. A slight undercut in the heel will help your foot begin its roll from the heel through the step;
Dr. Tony Avakian of Valencia Foot & Ankle Center, 288-2321