HealthyLife Articles

Category: Bone & Muscle Problems

Repetitive Motion Injuries

Bone & Muscle Problems

Repetitive motion injuries (RMIs) are also called repetitive strain injuries (RSIs). They result from doing the same activity over and over for a long period of time. This can be at work, at home, during sports, and/or with hobbies.

Signs & Symptoms

Signs and symptoms depend on the injury.

For Carpal Tunnel Syndrome (CTS)

* Thumb, index, middle, and ring fingers feel numb.

* Tingling feeling in the hand(s).

* Pain is felt in the thumb and fingers. The pain may be worse at night. It can wake you up.

* Pain starts in the hand and spreads to the arm. The pain can even travel to the shoulder.

* The fingers swell. It feels like your fingers are swollen. Your hands feel weak in the morning.

* You have trouble holding on to things. You drop things.

* You have a hard time writing with a pencil or pen, opening a jar, buttoning a blouse, etc.

Causes

In general, RMIs are caused by repeated movements that involve:

* Drilling or hammering.

* Lifting.

* Pushing or pulling.

* Squeezing.

* Twisting.

* Wrist, finger, and hand movements.

For Carpal Tunnel Syndrome (CTS)

Repeated motions, typing vibrations, etc. cause swelling of the tendons inside the carpal tunnel. This is the narrow tunnel in the wrist. The swelling puts pressure on the nearby nerves.

Treatment

For Carpal Tunnel Syndrome (CTS)

This is easier to treat and less likely to cause future problems if it is found early. Women are more likely to get CTS than men, because their carpal tunnel is usually smaller. Once diagnosed, CTS can be treated with:

* Preventing further damage.

* Wearing a wrist brace, splint, etc. as advised. It may need to be worn while you sleep and during the day.

* Over-the- counter medicines to reduce pain and swelling. Examples are aspirin, ibuprofen, and naproxen sodium.

* Physical therapy.

* Occupational therapy.

* Cortisone shots in the wrist area.

* Surgery, if needed.

Questions to Ask

Self-Care / Prevention

For Preventing Wrist and Hand Injuries

Whenever your hands and wrists do the same activity time and again, you increase your risk for CTS and tendinitis. Change how you do a task and you may avoid some of these injuries.

* Do not hold an object in the same position for a long time. Even simple tasks, such as hammering nails, can cause injury when done over a period of time.

* Give your hands a break. Rest them for a few minutes each hour.

* Lift objects with your whole hand or with both hands. Gripping or lifting with the thumb and index finger puts stress on your wrist.

* If your line of work causes pain in your hands and wrists, alternate the stressful tasks with other work.

* Exercise your hands and wrists as often as you can. Here are two examples:

– Place your hands in front of you. Spread your fingers as far apart as possible. Hold for 5 seconds. Relax. Repeat 5 times with each hand.

– Turn your wrists in a circle, palms up and then palms down. Relax your fingers and keep your elbows still. Repeat 5 times.

For Carpal Tunnel Syndrome

* Lose weight. CTS is linked to obesity.

* Take an over-the-counter medicine to reduce the pain and swelling as directed.

* Use a wrist splint. Many drug and medical supply stores carry splints that keep the wrist angled slightly back with the thumb parallel to the forearm. This position helps to keep the carpal tunnel open.

Other Tips

* Keep your head upright and your ears, shoulders, and hips in a straight line.

* Keep your work within reach without having to stretch or strain your arms, shoulders, or back. Don’t stretch to reach items on an assembly line. Wait for the items to reach you.

* Change positions or tasks often. This avoids repeated stress on a single body part.

* Use the proper tools for the job. Use tools made to reduce vibration and/or pressure, if needed.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Scoliosis

Bone & Muscle Problems

A Simple Solution to a Common Problem

Coping with the normal physical changes that come with adolescence is trying enough. When out-of-the-ordinary physical changes occur, the problem is doubly discouraging. Such is the case with scoliosis. It generally shows up between the ages of 10 and 15, and affects girls seven to nine times more often than boys. In most cases, no one knows the cause.

At first, scoliosis isn’t painful. But it slowly twists the upper portion of the spine. One shoulder may curve one way while the lower back twists another, so that the chest and back are distorted. The spine begins to rotate, and one side of the rib cage becomes more prominent. This is more obvious if the person bends forward at the waist, with the arms hanging freely. In fact, a doctor can detect scoliosis by asking the patient to assume that position during a routine physical or screening for scoliosis.

Adults with scoliosis should watch for signs of it in their children.

Scoliosis doesn’t always need treatment. In some cases, though, treatment is necessary to prevent heart and lung problems or back pain later in life.

There are several treatment options.

* Wearing a molded body brace, hidden by clothing, is the most conservative approach. This brace is typically worn most of the day and night for several years. Because the spine grows rapidly during adolescence, wearing a brace at this time can arrest further abnormal curving.

* A special form of mild electrical stimulation to the spine.

* Surgery to straighten the spine. A thin steel rod is implanted alongside the spine.

In most instances, scoliosis can be sufficiently treated so that the adolescent doesn’t suffer any complications as an adult.

© American Institute for Preventive Medicine

January 23, 2026
Shoulder Pain & Neck Pain

Bone & Muscle Problems

Signs & Symptoms

* The pain can be mild to severe. It can be felt in one spot, in a large area, or travel to another area. Movement can cause the pain or make it worse.

* Stiffness and/or swelling may occur.

Causes

* Overuse and wear and tear on neck and shoulder muscles and joints.

* Strains. Broken or dislocated shoulder.

* Poor posture. Awkward sleeping positions. Sleeping on a soft mattress.

* Pinched nerve. Pain from a pinched nerve usually runs down one side of the arm.

* Frozen shoulder. This can result from lack of use due to pain from an injury. At first, pain occurs with movement. Over time, the pain gets better, but stiffness remains.

* Torn rotator cuff. This is a tear in a ligament that holds the shoulder in place. Symptoms are pain at the top and outer sides of the shoulders, especially when you raise or extend your arm. You may also feel or hear a click when the shoulder is moved.

* Tendinitis. This is swelling of a tendon (tissue that connects a muscle to bone). Left untreated, tendinitis can turn into “frozen shoulder.” “Wry” neck is a similar problem.

* Bursitis. This is swelling of the sac (bursa) that surrounds the shoulder joint. Bursitis can be caused by injury, infection, overuse, arthritis, or gout.

* A whiplash injury.

* Osteoarthritis.

* Infections that cause swollen lymph nodes in the neck.

Treatment

Treatment for shoulder pain and/or neck pain depends on the cause. Emergency medical care is needed for:

* A serious injury.

* A broken bone.

* A heart attack.

* Meningitis. This is an infection of the membranes that surround the brain.

Self-care can treat less serious causes of shoulder pain and/or neck pain.

Questions to Ask

Self-Care / Prevention

For Pain

* Take an over-the-counter medicine for pain and/or swelling.

* To relieve tension and improve circulation, take walks. Start with 3 to 5 walks a day, each lasting 5 to 10 minutes. Gradually increase walking times.

For Bursitis, Tendinitis, or an Injury That Does Not Appear Serious

* Use R.I.C.E.

* Try liniments and balms. These provide a cooling or warming sensation, but only mask the pain. They do not promote healing.

To Treat Neck Pain from a Whiplash Injury or Pinched Nerve

See a doctor anytime your motor vehicle is hit from the rear because the accident can cause a whiplash injury. After first checking with your doctor, do these things to ease neck discomfort:

* Rest as much as you can by lying on your back.

* Use cold and hot packs.

* Improve your posture. When you sit, use a chair with a straight back. Make sure your buttocks go all the way to the chair’s back. When you stand, pull in your chin and stomach.

* Use a cervical (neck) pillow or a rolled hand towel under your neck.

* Avoid activities that may aggravate your injury.

* Cover your neck with a scarf if you go outside when the weather is cold.

Ways to Prevent Shoulder Pain & Neck Pain

* Avoid repeated activities that twist or put strain on the neck and shoulders. When you do repeated tasks, use proper posture, equipment, and techniques.

* Wear seat belts in vehicles. Use protective gear when you take part in sporting events.

* If you are out of condition, strengthen your muscles gradually.

* Don’t sleep on your stomach. You may twist your neck in this position. Use a firm polyester pillow, a neck (cervical) pillow, or a rolled towel under your neck.

* Practice good posture. Stand straight. Don’t let your shoulders slump, your head droop, or your lower back slouch.

* When you carry things, such as a shoulder bag, switch from one shoulder to the other.

* Don’t prop a telephone between your ear and shoulder.

* Stretch and warm up before activities that require joint movement, such as sports.

* Do stretching and strengthening exercises to keep your shoulder, neck, and arm muscles strong and flexible.

– Shoulder Stretch: Reach your right arm across your chest. With your left hand, grasp your arm just above the elbow. Gently pull your arm farther across your body until you feel a stretch in the back of your shoulder. Hold for 30 seconds. Rest and repeat. Do the same with your left arm.

– Neck and Shoulder Stretch: Tilt your head forward and let it hang. Relax your neck and shoulders. Slowly, roll your head to one side then back to the front and then slowly roll it to the other side. (Do not roll your neck backward.) Repeat 10 times.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Sickle Cell Anemia

Bone & Muscle Problems

Red blood cells are normally round. In sickle cell anemia, the red blood cells take on a sickle shape. This makes the blood thicker and doesn’t let oxygen get to the body’s tissues like it should. When sickled cells get stuck in the blood vessels, they cut off the blood supply. With no oxygen, pain occurs. The result is a “Sickle Cell Crisis.”

Signs & Symptoms

* Bone and joint pain. This is the most common complaint. The pain can also be in the chest, back, or abdomen.

* Shortness of breath and a hard time breathing.

* Swollen hands and feet.

* Jaundice. The whites of the eyes and/or the skin looks yellow.

* Paleness.

* Repeated infections, especially pneumonia or meningitis.

* Kidney problems. Leg ulcers. Gallstones (at an early age). Gout.

* Seizures.

* Strokes (at an early age).

Causes

Sickle cell anemia is inherited. In the U.S., it mostly affects African Americans, but can occur in other ethnic groups. Examples are persons whose ancestors are from Cuba, Central and South America, Greece, Italy, Turkey, and Saudi Arabia. About 1 in 12 African Americans carries the gene for the sickle cell trait. If both parents carry the trait, the chance of having a child with sickle cell anemia is 1 out of 4. About 1 in 375 African Americans and about 1 in every 1,000 Latin Americans are born with sickle cell anemia. Signs of the disease aren’t noticed until the end of the infant’s first year. All hospitals in the U.S. screen newborns for sickle cell disease.

To prevent sickle cell anemia in offspring, couples, especially African American couples, should have a blood test to see if they are carriers for the sickle cell trait. Genetic counseling can help them decide what to do.

Treatment

Medical treatment is needed. Painful episodes are treated with painkillers, fluids, and oxygen. Other treatments:

* Hydroxyurea medicine.

* Blood transfusions.

* Stem cell transplant. This may be an option for children who have a brother or sister without sickle cell disease that is a matched donor.

In the U.S., the life span for a person with sickle cell disease is 40-60 years.

Questions to Ask

Self-Care / Prevention

* Follow your doctor’s treatment plan. Wear a medical alert tag.

* Avoid physical stress and high altitudes.

* Discuss airplane travel with your doctor.

* Ask your doctor what over-the- counter medicines you can use before you try any.

* Drink at least 8 glasses of water a day. Get the rest you need.

* Follow a balanced diet. Have at least 5 servings of fruits and vegetables a day. Take folic acid (a B vitamin) supplements and other vitamins and minerals, as advised by your doctor.

* Don’t wear tight clothing.

* If at home and in a “sickle cell crisis:”

– Stay warm. Apply warm compresses to painful parts of your body.

– Rest in bed.

– Take pain medication, as prescribed.

© American Institute for Preventive Medicine

January 23, 2026
Put Your Tennis Elbow On Ice

Bone & Muscle Problems

If you’re a tennis player with a hard, single-handed backhand shot, you can end up with a painful condition known as tennis elbow. Pain originates in the outer portion of the elbow and works its way down the forearm. Tennis players who are new to the game or use their forearms instead of the force of their whole bodies to swing the racket are most vulnerable.

Other factors that contribute to the problem include:

* Using a racket that’s too heavy.

* Using a racket that’s too tightly strung.

* Using played out, deflated tennis balls or ones that are wet and heavy.

* Using an improper grip.

* Trying to put spin on the ball with improper wrist action.

* Using poor backhand technique.

Continuing to use the arm aggravates the situation. Even several weeks of rest won’t prevent repeat episodes. The best game plan is to rest, then strengthen your forearm muscles and get coaching to improve your skill level.

To relieve tennis elbow pain:

* Apply ice for the first two or three days.

* Take an over-the-counter medicine to reduce pain and inflammation. Examples are aspirin, ibuprofen, and naproxen sodium. Take as directed.

If you still have pain after three weeks, see a doctor for proper diagnosis and treatment.

To prevent repeat bouts of tennis elbow:

* Wait until the pain is gone and your grip strength is normal before resuming play.

* Wear an elastic bandage or counter-force brace around the forearm, as directed.

* To strengthen your forearm muscles, lift small 1- to 2-pound weights by alternately flexing and extending your wrists with the palms facing down and your forearms resting on a flat surface. Start with 10 repetitions and work up to 40, three or four times a week.

© American Institute for Preventive Medicine

January 23, 2026
20 Questions To Diagnose Back Problems

Bone & Muscle Problems

A number of things can cause back trouble. This simple questionnaire can help provide important clues to what’s at the root of your back problem. Answer as many questions as you can and take a copy of this section to your doctor when your back needs medical attention.

1. Do you have a history of back problems?

2. What is the major complaint?

3. When did the pain, stiffness, or symptoms begin?

4. Did it begin gradually or suddenly?

5. Were you sick in any way when it began?

6. Do these symptoms disturb or prevent sleep (awaken you with pain)?

7. Is this the first experience of this kind?

8. Is the pain unrelenting?

9. Is the pain intermittent?

10. Is the pain sharp, dull, burning, aching, cramping, or shooting?

11. What do you suspect the problem was caused by? Check all that apply.

– Injury.

– Overweight.

– Poor posture.

– Stress/tension.

– Menstruation.

– Illness.

– Pregnancy.

– Overexertion.

– Other. Explain.

12. When does the problem annoy you the most? Check all that apply.

– At work.

– When lifting.

– When in bed.

– When bending.

– When stressed.

– When fatigued.

– When coughing or sneezing.

– When sitting.

– When standing.

– When driving.

– When carrying.

– In the morning.

– In the afternoon.

– In the evening.

– Other. Explain.

13. Does the pain radiate or move in a particular direction? If yes, explain.

14. Do you experience muscle spasms?

15. Do you sleep on a soft mattress or a hard one?

16. Have you been under nervous or emotional strain lately?

17. Is there any redness, tenderness, or swelling?

18. Is there a daily pattern to the pain?

19. What helps relieve the pain? Check all that apply.

– Heat.

– Ice packs.

– Exercise.

– Bed rest.

– Hot baths.

– Muscle relaxants.

– Massage.

– Brace.

– Walking.

– Painkillers.

– Nothing.

– Haven’t tried anything.

20. Are there any other factors that the doctor should be aware of?

© American Institute for Preventive Medicine

January 23, 2026
Arm & Hand Pain

Bone & Muscle Problems

Signs & Symptoms

* Pain ranging from dull to severe. Increased pain with movement.

* Numbness. Weakness. Tenderness.

* Stiffness. Swelling.

Causes

There are many causes of arm and/or hand pain. Common causes are:

* Arthritis. Repetitive motion injuries (RMIs), such as carpal tunnel syndrome.

* Circulation problems, such as angina and a heart attack

* Skin rashes. Skin wounds. Infections.

* Injuries, such as sprains, strains, and broken or dislocated bones

Treatment

Treatment depends on the cause and how severe the problem is.

Questions to Ask

Self-Care

To Help Treat Arthritis

* Follow your doctor’s advice for exercise, medications, and the use of supplements, such as glucosamine, chondroitin, and flaxseed oil.

* Follow a healthy diet. If you are overweight, lose weight gradually (1-2 pounds a week). Losing weight too fast and fasting raise uric acid levels and increase the risk for gout.

* Protect your joints from injuries. Wear knee pads, etc.

* Don’t put too much stress on your joints. Take regular pauses and breaks from activities that do this.

To Help Prevent Osteoarthritis

* Get to and stay at a healthy weight.

* Do regular physical activity, but don’t overdo it. If you feel pain, stop.

* Prevent falls and sports injuries.

For Carpal Tunnel Syndrome (CTS)

This is much easier to treat and less likely to cause future problems if it is found early. Once CTS is diagnosed, treatment includes:

* Preventing further damage

* Wearing a wrist brace, splint, etc. as advised by your doctor. This may need to be worn during the day and while you sleep.

* Taking OTC medicines to reduce pain and swelling.

* Physical therapy

* Occupational therapy

* Cortisone shots in the wrist area

* Surgery, if needed

Resources

Arthritis Foundation

800.283.7800

www.arthritis.org

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Arthritis

Bone & Muscle Problems

Arthritis refers to over 100 disorders that affect the joints or areas around the joints. It is a common chronic health problem and occurs in people of all ethnic groups. In the U.S., arthritis is the most common cause of disability.

The risk for arthritis increases with aging. More than 1 in 5 adults has arthritis, but 300,000 children have some form of it, too. Arthritis is more common in women than men.

Rheumatoid Arthritis (RA)

This type is chronic disease that affects the linings of the joints. Most often, RA affects many joints. The disease may also attack tissues in the skin, lungs, eyes, and blood vessels. Persons of all ages, including children, can have RA. It is much more common in women than in men. For some people, symptoms of RA are constant. For others, symptoms are mild sometimes, but get worse (flare up) at other times.

Signs & Symptoms

Warmth, redness, pain, and swelling around the joints. Often, the swelling affects the wrist and finger joints closest to the hand.

* Joint swelling sometimes affects other joints, such as the neck, shoulders, elbows, hips, knees, ankles, and feet.

* Swelling of the joints occurs on both sides of the body, such as both wrists.

* Pain and stiffness last for more than 30 minutes in the morning or after a long rest.

* Fatigue and not feeling well in general

* Fever occurs sometimes.

Anxiety, depression, and feeling helpless are common problems for people with RA.

Causes

With RA, the body’s immune system attacks its own joints and sometimes other body organs. What causes this abnormal response is not known. Things that may contribute to RA include:

* Family history of the disease

* Factors in the environment. An example is heavy smoking.

* Hormones. In women with RA, it is common for the disease to go into remission during pregnancy. Symptoms increase, though, after the baby is born. It is also more likely for women to develop RA in the year after a pregnancy.

* An infection from a virus or bacteria, but no single organism has been found to be the cause.

Osteoarthritis

This is the most common type. It is also called “wear and tear” arthritis. With this type, the cartilage in joints gets worn out. Chips and cracks form in the cartilage. This allows the ends of bones to rub together. Growths called spurs also form. This type of arthritis is common in joints that bear weight (knees and hips).

Signs & Symptoms

Joint pain and stiffness, especially after being inactive or overusing a joint

* Knobby growths on finger joints

* Loss of motion in joints

* Joint tenderness and swelling can occur.

Causes

* Aging joints

* Wear and tear on joints. Also, people who are more than 10 pounds overweight put greater stress on joints that bear weight (knees and hips).

* Joint injury and overuse

* Family history of arthritis

Juvenile Rheumatoid Arthritis (JRA)

This type affects persons age 16 and younger. With JRA, joint stiffness and swelling (that causes soreness, redness, warmth, and/or pain) last 6 weeks or longer.

There are 3 kinds of JRA:

* The most common kind is one in which 4 or fewer joints are affected. These are usually large joints, such as the knees. Eye problems are also common with this type of JRA. Some children outgrow joint problems by the time they become adults, but may continue to have eye problems.

* A second kind affects 5 or more joints. These are usually small joints, such as ones in the hands and feet and the same ones on both sides of the body. Large joints can also be affected.

* A third kind affects joints and internal organs, such as the heart, liver, lymph nodes, and spleen. A skin rash and a fever are also present.

Gout

Gout is most common in men over 30 years of age. Less common in women, it usually occurs after menopause.

Signs & Symptoms

* Sudden, intense pain in a joint, usually in a big toe, wrist, knee, or elbow

* Swollen joint

* The joint area is red or purple in color, feels warm, and is tender to the touch.

* Sometimes, fever and chills

Symptoms can last many hours to a few days.

Causes

Gout occurs when crystals from high blood uric acid (a body waste product) deposit in joints and/or soft tissues. The body’s immune system treats these crystals like a foreign substance. This leads to swelling and pain.

Ankylosing Spondylitis (AS)

This type of arthritis is more common in men than in women. It usually begins between the ages of 17 and 35.

Signs & Symptoms

* Early signs are stiffness and a dull pain in the lower back and buttocks.

* Mild fever and general ill feeling may occur.

* Over time, the stiffness and pain become chronic and spread up the spine and into the neck. The shoulders, hips, and other areas of the body can also be affected.

* In some persons, joints fuse together. This causes a stiff, bent posture.

* Red, painful, and watery eyes. Blurred vision can occur and eyes can be sensitive to bright lights.

Causes

Genetic factors play a big role. Having frequent gastrointestinal infections or an inflammatory bowel disease, such as Crohn’s disease or ulcerative colitis, is also a factor.

How It Is Diagnosed

To diagnose arthritis, your doctor or health care provider does these things:

* Asks you to describe your symptoms and does a physical exam.

* Asks if you have had any physical stresses or injuries.

* Examines joints and areas around them.

The tests below may also be needed.

* Blood and urine tests.

* X-rays and MRIs.

* Taking a fluid sample from a joint. The fluid is examined.

Tests also help diagnose or rule out other arthritis-related problems. Examples are:

* Lyme disease. This is an infection from a deer tick bite.

* Other auto-immune diseases, such as fibromyalgia and lupus (the systemic kind).

Self-Care

Exercise

Exercise has many benefits:

* It increases energy, flexibility, and stamina.

* It helps protect joints from further stress.

* It improves posture.

* It keeps muscles and bones strong.

* It improves general health and promotes a sense of well-being.

The type and amount of exercise you should do depends on the type of arthritis you have and your needs. Follow your doctor’s or health care provider’s advice. {Note: You can find exercise programs recommended by the Arthritis Foundation fromwww.arthritis.org/programs.php.}

In general, you will be advised to do three types of exercise:

1. Stretching Exercises. Examples are reaching exercises, tai chi, and yoga. These loosen up stiff joints and make them more flexible. They improve or maintain range of motion.

2. Mild Strengthening Exercises. Examples are lifting 1 to 2 pound weights and using an exercise resistance band. These help build or keep muscle strength. Strong muscles help support and protect joints. Joint movement improves as muscles get stronger.

3. Low-Impact Aerobics. Examples are walking, biking, swimming, and water aerobics. These exercises strengthen the heart and lungs and help control weight. They also give you more energy and build your ability to be active longer.

After a few months of regular exercise, most people have less pain. In time, people who exercise daily find it easier to move their joints without pain.

Exercise Tips

* Discuss exercise plans with your doctor or health care provider. He or she may refer you to an exercise specialist.

* Do exercises you like.

* Choose exercises that use all affected joints.

* Choose a regular time and place to exercise.

* Your exercise routine does not have to be a formal one. Try to fit more activity into your daily routine. If you can, take the stairs, not the elevator. Walk or ride a bike instead of driving.

* Start your program slowly. Progress slowly, too.

* Keep movements slow and gentle.

* Do shorter exercise sessions throughout the day.

* Start each exercise period with a 5-minute warm-up. End each session with a 5-minute cool-down.

* You should be able to speak and not be out of breath while you exercise.

* Stop exercising if a joint is swollen, painful, or red.

* It may help to apply heat to sore joints before you exercise and cold packs after.

* Be careful to avoid injury.

* Rest when you need to. Rest your joints after activities.

* Focus on freedom of movement.

* Be patient.

Ways to Relieve Pain

* Apply moist heat for 15 to 20 minutes, 3 times a day. Use warm towels or hot packs or take warm baths or showers.

* Use cold treatment 10 to 15 minutes at a time. This helps stop pain and reduces swelling. Use ice packs, cold packs, or frozen vegetables wrapped in a towel.

If you have Raynaud’s disease, you should not use cold treatment. Cold makes this condition worse.

* Use water therapy to decrease pain and stiffness.

– Pool exercises. Find out if local pools and health centers have water exercise classes for people with arthritis.

– Whirlpool baths

* Do relaxation exercises to release the tension in your muscles. Doing this helps reduce pain.

* Apply over-the-counter creams and lotions that block the pain. Use one with capsaicin. Ones with methyl salicylate should be used with your doctor’s guidance. Using too much can lead to a salicylate overdose.

* Take medications as prescribed.

Medical Care

Reasons to Call Doctor/ Provider

* A joint is painful, tender, red, or warm.

* You can’t move a joint normally.

* Joints are very stiff, especially in the morning.

* A fever, chills, severe sweating, or a rash occurs with other arthritis symptoms.

* You can’t use one or more joints.

* Severe pain occurs in the big toe or severe pain and swelling occur in one or more joints.

* Joint pain or stiffness keeps you from doing normal activities or your arthritis worsens.

Medicines

* Over-the-counter or prescribed pain relievers. These include acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs reduce inflammation, too. Your doctor may prescribe an NSAID cream.

* Over-the-counter supplements. Examples are glucosamine and chondroitin. Follow your doctor’s advice about using these.

* Corticosteroids. These slow down the immune system. They help a lot with swelling, but have many side effects. They can be given in pill form, in an IV, or injected right into the affected joint area.

* Medicines to treat gout. One type lowers the amount of uric acid the body makes. Another type gets the kidneys to excrete more uric acid.

* Hyaluronic acid injections. These can relieve pain for osteoarthritis of the knee. They may be given if other treatments don’t help.

* Biologic agents. These block steps in the body’s inflammation process. They help stop arthritis from getting worse.

* Disease modifying antirheumatic drugs (DMARDs) may be prescribed for rheumatoid arthritis. These reduce inflammation and slow down or suppress the immune system. They can help relieve pain, too.

* Other medicines as needed. Examples are ones for depression, anxiety, osteoporosis and/or to assist with sleep.

Splints

Your health care provider may have you wear a splint over the affected joint(s). This helps rest the joint.

Mobilization Therapies

* Traction (gentle, steady pulling)

* Massage

* Manipulation (using the hands to restore normal movement to stiff joints)

When done by someone trained in these methods, these can help control pain and increase joint motion and muscle and tendon flexibility.

Acupuncture

A person trained in this medical field places special needles in certain sites. The needles stimulate deep sensory nerves that tell the brain to release natural painkillers (endorphins).

Surgery

In most cases, surgery is not needed. Damaged joints can be repaired or be replaced with joints made from plastic and metal. Total hip and knee replacements are examples. Surgery can also remove damaged tissue in a joint.

Resources

Arthritis Foundation

800.283.7800

www.arthritis.org

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Back Care

Bone & Muscle Problems

Back pain can be sharp, dull, acute, or chronic. It can be felt on one or both sides of the back.

Causes

Low Back Problems

Back pain occurs most often in the lower back. That is where the human body absorbs the most weight and stress. About half of working age adults have low back problems. Having an acute low back problem means lower back or back-related leg symptoms for less than 3 months. About 90 percent of persons with acute low back problems resume normal activity within a month with or without medical treatment. Often, acute low back pain goes away on its own in a few days or weeks.

Sprains and Strains

A sprain is an injury to a ligament (fibrous tissue that connects bones). A strain is an injury to a muscle or tendon (tissue that connects muscle to bone). Most backaches come from strained muscles in the lower back or from sprained ligaments that support the spine.

Poor Posture

People who slouch put strain on their backs. Poor posture can cause back pain and limit recovery efforts. The back has three natural curves: one at the neck, one at the middle back, and one at the lower back. A healthy spine and flexible muscles support the spine and keep the body in proper alignment. With good posture, all three curves are balanced and the ears, shoulders, and hips are aligned.

Lack of Exercise

Muscles that aren’t worked out regularly are more prone to injury. Do whole body exercises, such as swimming and/or walking. Do exercises that stretch and strengthen your back, too.

Excess Weight

Ten extra pounds of body weight puts 30 pounds of strain on the lower back. Being very overweight increases the weight on the spine, putting increased pressure on the discs in the spine. The discs allow the vertebrae to move more smoothly.

Stress

Stress can worsen back pain that already exists. Back spasms may even be caused by worries and fatigue. These exercises can help reduce stress:

* Sit comfortably. Breathe deeply. Tighten and relax each muscle of your body from head to toe. Hold each muscle tight for five seconds and then relax.

* Picture relaxing scenes and go there in your mind.

Other Causes of Back Pain

* Arthritis

* Back injury, such as from a fall or an accident

* Fibromyalgia

* Kidney stones

* Infections (bladder, kidney, lung, etc.)

* Osteoporosis

* Ruptured disc or other mechnical problem in the spine

* Sciatica. This is inflammation of the sciatic nerve. This nerve starts in the lower spine and goes down the back of the legs.

Prevention

When You Lift Things

Do’s

* Wear good shoes (not sandals) with low heels.

* Stand close to the object.

* Plant your feet squarely, shoulder width apart.

* Bend at the knees, not at the waist. As you lift, slowly straighten your knees.

* Hold the object close to your body.

* Lift slowly. Let your legs carry the weight.

* Get help or use a dolly to move something that is too big or very heavy.

Don’ts

* Don’t lift an item that is too heavy. Get help or use a mechanical lifting device.

* Don’t lift anything heavy if you’re not steady on your feet.

* Don’t bend at the waist to pick something up.

* Don’t arch your back when you lift or carry.

* Don’t lift too fast or with a jerk.

* Don’t twist your back when you are holding something. Turn your whole body, from head to toe.

* Don’t lift something heavy with one hand and something light with the other.

* Don’t try to lift one thing while you hold something else. For example, don’t pick up a child while you are holding a grocery bag. Put the bag down and lift the bag and the child together.

When You Reach for Things

Do’s

* Get close to the object you are reaching for.

* Use a sturdy step stool or a ladder to reach higher than your shoulders. Or use a tool made for reaching things.

* Tighten your stomach muscles.

* Let your arms and legs do the work.

* Turn your whole body to move the object.

Don’ts

* Don’t stretch your back or overstretch your arms to reach an object.

* Don’t twist your upper body.

When You Sit

Do’s

* Sit on chairs that are low enough so both of your feet are flat on the floor or use a footrest. Keep your knees level with your hips.

* Sit against the back of the chair.

* Use a lumbar support or rolled towel for lower back support.

* Take frequent mini-breaks to walk, stretch, and change your activity.

Don’ts

* Don’t slouch.

* Don’t lean forward and arch your back in a chair that’s too high or too far from your desk.

When You Sleep

Do’s

* Sleep on a firm mattress or surface.

* Get comfortable when you lie down or sleep.

* If you sleep on your back, keep your upper back flat, but your hips and knees bent. Keep your feet flat on the bed. Tip your hips down until you find the best spot. Put a pillow under your knees if that feels good to you.

* If you sleep on your side, keep your knees bent. Put a pillow between your knees.

* When you get up from bed, move slowly, roll on your side and swing your legs to the floor. Push off the bed with your arms.

Don’ts

* Avoid soft, sagging mattresses.

* Don’t sleep on your stomach.

When You Walk or Stand

Do’s

* When standing for long periods, prop one foot up.

* Shift your weight from one foot to the other.

* When standing and walking, keep all 3 curves of the back balanced and the ears, shoulders, and hips aligned.

* Wear low-heeled, comfortable shoes.

* Use proper posture. (Head high, chin tucked, and toes straight ahead.)

Don’ts

* Don’t stay in one position too long.

* Don’t bend forward when your legs are straight.

* Don’t walk with poor posture.

* Avoid high-heeled or platform shoes.

When You Drive

Do’s

* Keep your knees level with your hips. Adjust the car seat forward, if you need to.

* Sit up straight and keep both hands on the wheel.

* Use a lumbar support or rolled towel for lower back support.

Don’ts

* Don’t sit too far from the wheel. Stretching for the pedals and steering wheel strains the back.

If you are overweight, lose weight.

* Get regular physical activity.

* Stretch before and after you exercise or work.

* Don’t smoke. If you smoke, quit. Smoking increases the risk of osteoporosis. It also slows the healing of damaged disks of the spine.

* Reduce emotional stress that causes muscle tension. Learn to deal with stress.

– Several times a day, do a “body check” for tensed muscles and let them relax.

– Balance work and play. Plan some “me” time.

– Do relaxation and deep breathing exercises. Do yoga, tai chi, or meditate.

– Seek professional help for stress, if needed.

Back Exercises

You can help improve a bad back, maintain a healthy back, and decrease your risk of back injury by exercising your back. Contact your doctor or health care provider before you start a new exercise program. Start slowly. Stop if pain increases.

Ask your health care provider about other back exercises. Ask, too, about an aerobic exercise program, such as walking, running, swimming, or biking.

Do back exercises for 15 minutes a day, 3 to 5 times a week.

Pelvic Tilt

This strengthens front and back muscles and helps prevent swayback. Lie on your back with knees bent. Keep your feet flat on the floor. Breathe slowly and deeply. Rest your arms at your sides. Get comfortable and relaxed. Tighten your stomach muscles so the small of your back is flat on the floor. Next, begin to tighten the buttock muscles. Tilt the hips or pelvis upward, and relax. Hold for a count of 5. Repeat 5 times.

Knee-to-Chest Raise

This limbers up a stiff back. Lie on your back with knees bent, feet flat on the floor. Breathe deeply. Get comfortable and relaxed. Raise your right knee to your chest and grasp it with both arms. Hug your knee in order to feel a slight stretching in the lower back region. Hold for a count of 5. Do this 5 times. Repeat with your left leg. Repeat with both legs. Be careful not to arch your back. Don’t use your arms to lift your legs.

Spinal Stretch

This increases flexibility of the spinal column. Stand erect and raise both hands over your head. Stretch towards the ceiling. Focus on your upper body. Use your arms, hands, and fingers to reach upward as though you were being pulled upward. Keep your feet flat on the floor. Hold for a count of 5.

Curl Up

This strengthens the lower back. Lie on your back while on a firm surface. Slowly bring both knees to your chest and bring your chin forward to your chest. Your arms should be extended straight at your sides. Hold for a count of 5. Gradually return to your starting position.

Elbow Props

These strengthen low back muscles and help maintain the normal curve of the lower back. Lie on your stomach. Turn your head to one side. Relax your arms at your sides. Relax like this for 3 minutes. Prop up on your elbows with your head facing forward. Keep your lower back completely relaxed and flat. Hold this position for 2 minutes. Return to the starting position for 1 minute. Repeat 3 times.

Sitting Hamstring Stretch

This warms up and limbers the back muscles and stretches the hamstring muscles. Sitting on the floor, stretch your right leg out directly in front of you. Place your left foot under your right knee. The toes of your right leg should be pointed upward. Slowly reach forward to grasp the tips of your right toes. Be careful to bend over from the hip. Hold for a count of 10. Repeat 5 times. Then switch leg positions.

Treatment for Low Back Pain

Continue your regular activities as much as you can. Back muscles can get weak if you don’t use them. Rest your back, if you must, but don’t rest in bed for more than 1 to 2 days, even if your back hurts a lot. Bed rest should only be used for persons with severe limitations (due mostly to leg pain).

{Note: Before you seek treatment for back pain on your own, check with your doctor or health care provider. Discuss the benefits and risks for treatments, such as spinal manipulation, different forms of massage, and herbal remedies.}

Medication

* Over-the-counter (OTC) pain relievers. Examples are acetaminophen, aspirin, ibuprofen, ketoprofen, and naproxen sodium. These relieve back pain, but only for a short time. All but acetaminophen also reduce swelling and are called NSAIDs+. This stands for nonsteroidal anti-inflammatory drugs.

* Prescribed NSAIDs+ and other medicines, such as muscle relaxants.

+ NSAIDs can cause stomach upset, indigestion, and ulcers in the stomach and intestines. Discuss the benefits and risks of taking NSAIDs, as well as other medicines, with your doctor.

Cold Treatment

Injury to the back can cause blood vessels to tear. This leaves a bruise. Cold inhibits bruising and swelling and numbs pain. Cold packs, like crushed ice wrapped in a towel, can help. Apply a cold pack for 5 to 10 minutes at a time, several times a day. For best results, lie on your back with your knees bent and place the ice pack under your lower back. Start right after a back strain. Do this for 10 minutes every 2 hours for the first 48 hours.

Heat Treatment

Unlike cold, heat increases blood flow to the affected area. This promotes healing. Wait at least 48 hours after back symptoms start to apply heat. If heat is used sooner, the increased blood flow can add to the swelling. Heat can be applied with moist heating pads, hot-water bottles, hot compresses, hot tubs, and hot baths or showers. Use heat for 10 minutes at a time. Do this several times a day.

Massage

Massage won’t cure a backache. It can increase blood flow to tight muscles and loosen them.

Braces or Corsets

Braces and corsets support the back and keep you from moving it too much. They won’t make your back stronger, though.

Medical Care

Reasons to Get Immediate Medical Care

* Back pain spreads to the chest, neck, arm, or lower jaw.

* The pain started in the chest and moved to the upper back.

* The pain follows a fall or impact injury to the back.

* Back pain occurs with passing out, lightheadedness, or difficulty with balance or coordination.

* You can’t move due to the pain or it is hard to move an arm or a leg after a fall or back injury.

* A new loss of bowel or bladder control occurs with back pain.

* Back pain occurs with severe abdominal or pelvic pain.

* A “tearing” type of pain is felt in the back or a pulsating mass is felt in the abdomen.

* Loss of sensation is felt in the rectal area.

Reasons to Contact a Doctor

* Severe back pain occurs for more than 7 days or the pain travels down a leg below a knee.

* Weakness, numbness, or tingling in the feet or toes occurs with back pain.

* Back pain occurs with: Pain, burning, or itching when you urinate; increased urge to urinate; urinating often; foul-smelling urine; or blood in the urine.

* An unusual discharge from the vagina or urethra occurs with back pain.

* A sharp pain is felt in a buttock and may spread to the thigh, knee, or foot.

* Back pain occurs with: A fever; nausea or vomiting; a skin rash; or mild to moderate abdominal or pelvic pain.

* Pain increases with moving, coughing, lifting, or straining.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Back Pain

Bone & Muscle Problems

Back pain can be caused by many different things. The most common cause of back pain is muscle strain to the lower back.

Using correct posture puts minimum stress on the joints. This reduces the risk of injury and osteoporosis. For correct posture, keep your ears, shoulders and hips in a straight line. When lifting things, bend the legs, not the back.

Backpacks that are too heavy or worn on one shoulder can cause lower and upper back pain and muscle strain on the neck and shoulders. Also, children’s backpacks should not weigh more than 10% of their body weight.

To help prevent back pain, bend at your knees, not at the waist. Keep your back straight. Lift objects slowly. Let your legs carry the weight. Find out more about proper lifting frommedlineplus.govand search “lifting.”

© American Institute for Preventive Medicine

January 23, 2026