Back conditions can be painful and debilitating. There are many selfcare actions you can take to increase your wellness and feel better.

They include drinking sufficient water, eating the right foods, doing specific exercises daily, taking supplements, deep breathing, and using affirmations and learning to relax.

 Dehydration.

Most of us don't drink sufficient water. Just to perform normal daily functions, we need 8-10 glasses of water a day. If we're stressed, exercising, perspiring, etc., we need even more. It is recommended that while you're exercising, you should drink a glass of water every 15 minutes. When pain hits, immediately drop two large glass of quality water. This often gives relief within minutes.

Fluids, especially water, are one of the main lubricants and cleansers in our body. Water helps bones, muscles, tendons, and body organs do their jobs while reducing pain and inflammation, by washing away acidic buildup. Make sure your drinking water is of the highest grade possible. That means distilled water. Even reverse osmosis machines can leave toxins in your water. You can purchase distilled water by the gallon at the grocery store or buy a distiller and distill you own water (recommended). If you distill your own water, it will not sit in a plastic container that can erode plastic into your drinking water. If you carry water bottles to drink from, invest in some stainless steel containers.

Eating Well

The old adage, You are what you eat, is true. How well and healthy can you be eating donuts, candy, cake, sodas, and fatty and fried foods? Not very, is the answer. The same is true of a healthy back. 

Here are the foods to focus on for a healthy back: mackerel or ocean caught salmon, plain nonfat organic yogurt (use stevia to sweeten or combine with olive oil and cider vinegar for salad dressing), soy beans, brown rice and vegetables) for protein, fresh fruits (especially apples, cherries, blueberries)and vegetables (especially broccoli, cauliflower, squash), and two salads of fresh greens a day (romaine lettuce, dandelion greens, parsley, collards, etc.) and add some fresh onion slices. If you eat these foods, not only will your back feel better, you can ward off diabetes, heart conditions,  overweight and more.

Avoid These:

* white potatoes, eggplant, tomatoes and peppers if the problem is from arthritis. 

* meats(put undue strain on the kidneys due to uric acid, that can contribute to back pain)

*coffee (leaches out the vitamins and minerals you need to heal)

*caffeinated teas (ditto)

 *gravies, oils, fats, sugar, or processed foods (stop the healing process and fill you up so you don't eat the foods you need to eat well)

Exercise  Avoid in the acute pain that follows an injury or sudden movement. In this case, apply ice for the first 48 hours, then apply heat. Rest on a firm bed. When getting up, roll to your side, draw your knees up, push up to a sitting position, and stand by pushing up with your legs. Crawling around on your hands and knees is often relaxing and comforting.Warm baths can help, as well as castor oil hotpacks.

Once the acute pain has subsided, do exercises to strengthen the abdominal muslces which support the back. Sit-ups with the knees bent may be helpful. The best information I've seen appears in GOOD BYE BACK PAIN! by Dr. Leonard Faye. It helped me when no other professional could after I was in a major car accident. Find it at http://www.amazon.com/Goodbye-Back-Pain-Recovery-Prevention/dp/1419691449.

Never carry a heavy bag over the shoulder,always push (never pull) heavy items,only wear low-heeled shoes, move around frequently and never sit in the same position for more than a few minutes--even at the computer or while watching TV, sway from side to side, reach up above your head and back to your thighs up to 10 times, and get up and walk around the room(s). Never lean forward without bending your knees. Avoid lifting anything heavier than 20 pounds. Avoid sleeping on your stomach. Lie on your side with the legs bent and a small, soft pillow between your knees. If your mattress isn't firm enough, place a board between the box spring and the mattress.

Maintain a healthy weight and get moderate exercise. A lack of exercise can cause back pain. Activities that are good are swimming, cycling, walking, and rowing. Avoid: baseball, basketball, football, bowling, golf, tennis, weight-lifting.

Supplements. Fractures to the vertebrae (as well as most other fractures) are associated with level of vitamin D and calcium at any age. Based on this research (see sources below), at least 1200 mg of calcium per day (1500 mg for postmenopausal women) and additional vitamin D are needed to prevent, and possibly treat, vetebral fractures. Additional vitamin C (ascorbate) up to 2,000 mg/day may also be important in reducing pain. When taking vitamin C (unless calcium ascorbate crystals), be sure to drink a full glass of water with each capsule or tablet. Vitamin B may also be helpful in healing. You can buy a stress vitamin that contains vitamin B and C or you can take a B-complex capsule that contains a higher amount of vitamin B and can also assist with relaxing your body.

Deep Breathing and Relaxation.  Purchase a relaxation tape and listen to it before you get up in the morning and before you go to bed. Practice slow and deep breathing while you're seated or walking. Fill up your lungs to the top of your shoulders, hold for several seconds, then exhale and repeat. Do this slowly, up to the count of twenty. Stop if you feel light-headed; you are breathing too fast and may be hyperventilating.Take warm baths and relax into the warmth. Add a few drops of lavender essential oil.

Affirmations.  Back pain is associated with lack of support--financial or emotional--in the metaphysical frame of reference. Say one of these statements at least 20 times each day:

*Life itself supports me. I trust the universe. I freely give love and trust.

If acute pain persists longer than 72 hours, pain radiates to your legs, or unexplained weight loss occurs, consult your health care provider. If your backaches are chronic, look for a physician or nurse practitioner who specializes in backs and does not rush to recommending surgery. According to U.S. government data, only 1 percent of those who suffer from back pain benefit from surgery and only if there is a protruding disk, painful motion or misalignment of one vertebra in relation to another, or narrowing of the spine.If pain follows an injury and is accompanied by a sudden loss of bladder or bowel control, if you can't move your arms or legs, or if you feel numbness, pain, or tingling in a limb, do not move; call for medical assistance; you may have hurt your spinal cord.

Contributors to secondary osteoporosis and metabolic bone diseases in patients presenting with a clinical fracture.