HealthyLife Articles

Tag: Bone & Muscle

Caring For Toe Injuries

SELF-CARE CORNER

Toes are an important part of walking and balance. And their bones and ligaments are small, so they can be easily injured.

Many people think doctors won’t do anything about an injured toe. This is not true. A broken or sprained toe may need medical attention. But minor toe injuries may get better with some simple home care.

What to do if you hurt your toe

* If the pain is not severe, try putting ice on it for 10 minutes at a time. Be careful not to get the toe too cold.

* If needed, take an over-the-counter pain medicine.

* Stay off the foot if possible. Try to elevate it when sitting down.

* Look for signs of bruising and swelling, which could mean a possible sprain or broken toe.

* If the pain is severe, contact your doctor or seek urgent medical care.

* If pain and swelling don’t get better within two days, see a health care provider.

* Elevate the affected toe to help with swelling.

Sprained vs. broken toe

A sprain means that the ligaments in the toe have been injured. You can usually walk on a sprained toe, but it may still be very sore from swelling and bruising.

Sprains may happen when you overstretch the toe during sports, running or jumping. “Turf toe” is a sprain of the big toe that is quite common in athletes.

If you have a broken toe, you may not be able to move the toe or put weight on it. It may have a lot of swelling and bruising. The pain may not get better, even after a couple of days. Broken toes can happen during sports and activities. They also occur with falls and accidents or when you drop something heavy on your foot.

Should you get medical care?

Some minor toe injuries can be treated at home. But toe sprains and breaks can be more serious. Don’t ignore toe pain that lasts more than two days. See a health care provider if you think your toe is sprained or broken.

If you have diabetes

Always see a health care provider for any kind of foot or toe injury.

Sources: American College of Foot and Ankle Surgeons, American Podiatric Medical Association

© American Institute for Preventive Medicine

January 23, 2026
Living Well With Sickle Cell

MEDICAL NEWS

Sickle cell disease (SCD) is a group of inherited blood disorders. With SCD, red blood cells are crescent or “sickle” shaped. They are also stiff, which makes it hard for them to move throughout the body. This can block blood flow, causing severe pain, infections, eye problems and stroke.

Can SCD be cured?

Some people with SCD can be cured with a blood and bone marrow transplant. There are also medications that help lower symptoms and problems from the disease.

People with SCD should work with their doctors to find out which treatment is best for them. With the right medical care, many people with SCD can live full lives.

Healthy living tips

If you or your child has SCD, follow these tips to feel your best and avoid complications:

* See your doctor: Regular health checkups are essential when you have SCD. Ask your doctor how often you should have checkups.

* Prevent infections: Infections like the flu can be dangerous for people with SCD. Take steps to prevent them, like frequent handwashing, avoiding people who are sick and getting recommended vaccines.

* Drink plenty of water: Aim to drink eight to 10 glasses of water each day.

* Eat a healthy diet: Good nutrition is important. Your doctor or nutritionist can help you create a healthy eating plan that works for you.

* Get exercise: Stay active, but don’t do strenuous or very difficult exercise. Take breaks when you need to, and drink plenty of water.

* Avoid extreme heat and cold: Sudden changes in temperature can cause problems like severe pain. Don’t jump into very cold or hot water.

Get emergency care when needed

If you or your child has SCD with these symptoms, seek emergency medical care:

* Severe anemia: Signs include shortness of breath, dizziness, irregular heartbeat or extreme tiredness.

* Fever: A fever higher than 101.3 requires antibiotics right away.

* Acute chest syndrome: Symptoms of this complication include chest pain, coughing, fever and trouble breathing.

* Stroke: Signs include sudden weakness or numbness on one side of the body, confusion or trouble seeing, talking or walking.

Sources: National Heart, Lung and Blood Institute, Sickle Cell Disease Association of America

© American Institute for Preventive Medicine

January 23, 2026
Get Your Recommended Daily Calcium

Nutrition

Recommended amounts for some nutrients, such as calcium, are called adequate intakes (AIs). These are the amounts that appear to provide what is needed for good health.

Note: Ask your doctor how much calcium you should get each day. If you are at risk for osteoporosis, ask, too, if you might benefit from medications to prevent further bone loss. Examples are estrogen from hormone therapy (HT), if you are female; alendronate; raloxifene; and risedronate.

What Does Calcium Do in the Body?

Calcium is needed for strong bones and teeth. It is also needed for your:

* Heart to beat

* Nerves to react

* Blood to clot

* Muscles to flex

* Body cells to stick together

Milk, yogurt, cheese, soy milk, tofu, collard greens, and broccoli are good sources of calcium. (See “Calcium Content in Foods” chart.) If you don’t drink milk because you can’t digest the sugar in milk (lactose intolerance), do the following:

* Have milk products that already have lactase added to them.

* Drink milk fermented by certain bacteria (acidophilus milk), if tolerated.

* Take commercial preparations of lactase (which can be added as drops or taken as pills) when you have lactose-containing foods.

* Have soy milk and other food products with added calcium.

Some persons who can’t digest milk sugar (lactose) can tolerate aged cheeses, yogurt with active cultures, and possibly small amounts of dairy foods if eaten with meals and snacks.

If you can’t tolerate milk products at all, eat nondairy food sources of calcium (soymilk, beans, tofu, broccoli, kale, collard greens, spinach, fish with small bones). Have food items that are fortified with calcium, such as some orange and apple juices and calcium fortified cereal products. (See “Calcium Content in Foods” chart and check food labels.)

Labels do not list calcium in milligrams (mg), but as a percentage of the daily value (DV). The DV for calcium is based on 1,000 mg of calcium per day. It’s easy to figure out calcium in mg. Just add zero to the % DV. Examples are given in the chart below.

Calcium Content in Foods

Calcium Supplements

(Check with your doctor or dietitian about taking calcium supplements.)

Calcium supplements should not be used in persons with a history of calcium-containing kidney stones. Supplemental calcium may also worsen chronic constipation and interfere with iron absorption.

If you do take calcium supplements:

* Drink at least 6 to 8 glasses of water per day.

* Avoid taking more than 500 to 600 mg at one time. Take calcium with meals.

* Avoid bone meal or dolomite. These could contain lead or other toxic metals.

* Avoid taking calcium supplements with iron supplements and laxatives. These can reduce calcium absorption.

There are many forms of calcium supplements. Look for the amount in milligrams of elemental calcium that a source provides. Choose calcium supplements that have calcium carbonate, calcium citrate, and/or calcium gluconate.

{Note: Beware of marketing claims for “coral calcium” products which promote them to prevent or treat cancer, heart disease, lupus, and multiple sclerosis. The Federal Trade Commission (FTC) has charged some marketers of this with making false and unsubstantiated claims about the product’s health benefits.}

Should I Take a Vitamin D Supplement If I Take a Calcium Supplement?

Vitamin D helps the body absorb and use calcium. You can get vitamin D, daily, from vitamin D fortified dairy products. Other food sources are salt-water fish, egg yolks, and liver. You can also get vitamin D from direct exposure to sunlight on your skin. In general, about 15 minutes of direct sunlight per day gives you the amount of vitamin D needed for a day. Persons who are elderly or homebound often do not get adequate sun exposure to get enough vitamin D. Also, during winter, sunlight in the Northern U.S. is not intense enough to let the body build up enough vitamin D. Check with your doctor or health care provider about the need for a vitamin D supplement. Some calcium supplements also contain vitamin D.

On the average, American women are getting about half the amount of calcium that’s recommended. Also, surveys show 65% of adult men, 90% of teenage girls, and 50% of children fall short on calcium intake.

How Do I Get My Adequate Intake for Calcium?

You can get your Adequate Intake (AI) for calcium by having good food sources of calcium and by taking calcium supplements, if necessary.

Can I Get Too Much Calcium?

Whether or not you tolerate milk products, if you use calcium supplements, do so wisely. You can easily consume too much calcium with the use of calcium-fortified foods, calcium supplements, and antacids. Long term excessive intakes of calcium might decrease the absorption of other minerals and promote kidney stone formation. Your goal should be to get adequate, rather than, excessive amounts of calcium. Aim to get your Adequate Intake (AI) amount or the amount recommended by your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Protect Your Bones

SELF-CARE CORNER

Bones feel solid, but the inside of a bone is actually filled with holes like a honeycomb. Bone tissues are broken down and rebuilt all the time. While some cells build new bone tissue, others dissolve bone and release the minerals inside, according to experts at NIH in Health.

As we get older, we begin to lose more bone than we build. The tiny holes within bones get bigger, and the solid outer layer becomes thinner. In other words, our bones get less dense. Hard bones turn spongy, and spongy bones turn spongier. If this loss of bone density goes too far, it’s called osteoporosis. Over 10 million people nationwide are estimated to have osteoporosis.

In bad accidents, it’s normal for bones to break. But if your bones are dense enough, they should be able to withstand most falls. Bones weakened by osteoporosis, though, are more likely to break.

You can lower your risk of osteoporosis.

Getting plenty of calcium, vitamin D, and exercise is a good start.

*Calciumis a mineral that helps bones stay strong. It can come from the foods you eat-including milk and milk products, dark green leafy vegetables like kale and collard greens-or from dietary supplements.

*Vitamin Dhelps your body absorb calcium. As you grow older, your body needs more vitamin D, which is made by your skin when you’re in the sun. You can also get vitamin D from dietary supplements and from certain foods, such as milk, egg yolks, saltwater fish, fortified milks and cereals, and cod liver oil.

*Exercise,especially weight-bearing exercise, helps bones too. Weight-bearing exercises include jogging, walking, tennis, and dancing. The pull of muscles is a reminder to the cells in your bones that they need to keep the tissue dense.

Smoking, in contrast, weakens bones. Heavy drinking does too-and makes people more likely to fall. Certain drugs may also increase the risk of osteoporosis. Having family members with osteoporosis can raise your risk for the condition as well.

The good news

Even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.

© 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
The Aches Of Arthritis

SELF-CARE CORNER

Feeling pain and stiffness in your joints? Wonder if it’s because you’re aging? Many people experience joint pain when they’re 45 to 50. It’s generally from arthritis-one of the most common diseases. “Arthr” means joint, and “itis” means inflammation.

There are more than 100 types of arthritis. The most common is osteoarthritis (wear and tear on joints in the fingers, knees, and hips). And, yes, osteoarthritis can develop years after an injury to a joint.

Rheumatoid arthritis can affect your whole body. It arises when your immune system mistakenly attacks your own joints bringing pain, swelling, stiffness, and loss of function.

Arthritis can damage not only your joints but also internal organs and skin. Talk with your doctor about what you can do. Here are some ideas from the NIH News in Health:

* Try to stay at a healthy weight that’s normal for your height.

* Exercise. A trained health professional can show you how to move more easily if you have arthritis. Going for a walk every day will help, too.

* If you had a severe joint injury to a joint, protect it from getting injuried again.

* Don’t smoke. People who smoke are more likely to get rheumatoid arthritis, and their symptoms tend to be worse.

* Take your medicines when and how you are supposed to. They can help reduce pain and stiffness.

* Try taking a warm shower in the morning.

© 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
Fibromyalgia

Bone & Muscle Problems

Fibromyalgia is a chronic, arthritis-like illness. It affects the muscles, not the joints.

Signs & Symptoms

* Chronic widespread pain on both sides of the body. This lasts for at least 3 months. It is not due to any other problem. Muscle pain can be severe.

* Pain in 11 or more of 22 “tender points.” (These are shown at right.)

* Fatigue. Disturbed sleep. Anxiety. Depression.

These symptoms are also linked to fibromyalgia:

* Memory lapses. Problems concentrating. Feeling confused.

* Chronic headaches. Jaw pain. A tingling feeling in the limbs.

* Irritable bowel. Swelling and pain in the abdomen. Gas. Constipation. Diarrhea.

Causes

The exact cause is not known. Factors thought to play a role include:

* An illness caused by an infection. Emotional or physical trauma.

* Hormones. Women are affected more often than men.

* Brain chemicals and muscles don’t function like they should.

Treatment

* Exercise therapy.

* Medication to treat symptoms.

* Massage therapy.

Questions to Ask

Self-Care / Prevention

* Follow the treatment plan advised by your doctor.

* Use biofeedback.

* Use relaxation techniques. Meditate.

* Take warm baths.

* Use a heating pad.

* Massage sore muscles.

Resources

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

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Foot Problems

Bone & Muscle Problems

Some foot problems are due to years of wear and tear on your feet. Others can be due to shoes that do not fit well or trimming your toenails too close to your skin. Circulation problems and diseases, such as diabetes, can lead to foot problems, too.

{Note: If you have diabetes or circulation problems, contact your doctor for any foot problems.}

To Help Prevent Foot Problems

* Maintain a healthy weight to avoid excess strain on your feet.

* Wear shoes that fit well. Don’t wear shoes with pointed toes or ones that fit too tightly.

* Wash and dry your feet daily.

* Keep your feet moisturized.

* Inspect your feet daily for signs of problems.

* Rest your feet by elevating them.

* Persons with diabetes and/or circulation problems need to take special care of their feet. Good foot care can prevent some foot infections. It may be necessary for a health care professional to cut the toenails.

R.I.C.E.

* Rest the injured area for 24 to 48 hours.

* Ice the area as soon as possible. Keep doing this for 10 minutes every 2 hours for the first 48 hours. Use an ice pack, ice in a heavy plastic bag with a little water, a bag of frozen vegetables, etc. Put a thin towel between the ice pack and the skin.

* Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 to 4 hours, for 15 to 20 minutes each time.

* Elevate the area above heart level, if possible. Place it on a pillow, folded blanket, stack of newspapers, etc.

Athlete’s Foot

Signs & Symptoms

Moist, soft, red, or gray-white scales on the feet, especially between the toes. Cracked, peeling, dead skin area. Itching. Sometimes small blisters on the feet.

What to Do

SeeAthlete’s Foot.

Blisters

Signs & Symptoms

Red, sometimes fluid-filled sores caused by shoes that rub the foot.

Self-Care / Prevention

* Don’t break a blister. If it breaks on its own, apply an antibacterial spray or ointment and cover with a bandage or sterile dressing.

* Don’t cut away or pull off the broken blister’s loose skin. This protects the new skin below it.

Broken Bone(s) in the foot (not just a toe).

Signs & Symptoms

Pain from a fall or injury to your foot (not just a toe) with any of these problems:

* Severe bleeding.

* Your foot is misshaped.

* You can’t move your foot.

* Your foot looks blue or pale and is cold and numb.

* Your foot is so painful and/or swollen that you can’t put any weight on it.

What to Do

Get medical care fast!

Broken or Sprained Toe

Signs & Symptoms

Pain in only one toe after an injury to the toe.

Buerger’s Disease

Signs & Symptoms

Open sores (ulcers) on the toes. Pain on the instep and cold, pale skin color which improves with rest.

What to Do

See doctor.

Bunion

Signs & Symptoms

The big toe points inward or outward. A bony bulge at side of the big toe. Thickened skin. Possible fluid build-up near the big toe. Stiffness or pain.

Self-Care / Prevention

* Don’t wear high heels or shoes with narrow toes.

* Wear sandals.

* Use moleskin or padding to separate overlapped toes.

* Try arch supports to reduce pressure.

* Use ring-shaped pads over a bunion.

* Cut out an old pair of shoes to wear in the house.

* Soak your feet in warm water.

* If needed, take an over-the-counter pain reliever as directed.

Callus

Signs & Symptoms

Thickened skin on the ball or heel of the foot. Usually no pain.

Cellulitis

Signs & Symptoms

The bottom of the foot is red and swollen and feels warm and tender.

What to Do

SeeCellulitis.

Corn

Signs & Symptoms

Thickened skin on tops of and between toes where rubbing is constant. Feels hard to the touch and looks round. Small, clear spot (hen’s eye) may appear in the center.

Cut or Puncture Wound

Signs & Symptoms

Cut or puncture from a dirty or contaminated object, such as a rusty nail or other object in the soil.

Foot Cramp

Signs & Symptoms

Charley horse or muscle spasm in the foot. Often, this occurs at bedtime.

Self-Care / Prevention

* Stretch the foot muscles.

* Pull the foot back into a flexed position.

* Push the foot into the floor.

Frostbite (if signs occurs after cold exposure).

Signs & Symptoms

Toes turn white then red in response to cold. Tingling. Numbness.

What to Do

Contact doctor for an appointment right away.

Gangrene

Signs & Symptoms

These problems appear in a matter of hours to a few days:

* The skin of your foot or toe is gray to black in color.

* You cannot feel sensation in your foot.

What to Do

Get medical care fast!

Gout

Signs & Symptoms

Severe pain in foot joint, often the big toe. The pain is not due to an injury. The joint hurts a lot when anything touches it. The area is red, swollen, and tender.

What to Do

See doctor.

Hammertoe

Signs & Symptoms

Curled or claw-like position in a toe (usually the 2nd toe). A corn forms on the top of the toe. Pain.

Self-Care / Prevention

* Wear wide, roomy shoes.

* Massage the toes or get a foot rub.

* Change shoes during the day. Try athletic shoes.

* Use small pads over the center of the toe to lessen pressure.

Heel Spur

Signs & Symptoms

Tenderness and pain under the heel bone.

What to Do

See doctor.

Self-Care / Prevention

* Use a cushion or heel cup under the heel.

* Do not jog or run. Avoid prolonged standing.

* Lose weight, if overweight.

* Roll a tennis ball under ball of the foot.

* Put ice on the heel for 10 minutes. Remove it for 10 minutes. Repeat many times.

* If needed, take an over-the-counter pain reliever as directed.

Infection

Signs & Symptoms

A foot wound with: Fever; redness, tenderness, or warmth; swelling; pain; and/or pus.

What to Do

See doctor.

Self-Care / Prevention for Minor Infections

* Soak the foot in warm, soapy water for 20 minutes, 4 to 6 times a day. Pat the infected area dry. Use extra care if you have peripheral vascular disease. Make sure the water is not hot.

* Apply an over-the-counter antibiotic ointment, such as Neosporin. Cover with a sterile cloth or bandage.

Ingrown Toenail

Signs & Symptoms

Discomfort, pain, tenderness, and/or redness under the corner of a toenail and nearby skin.

Morton’s Neuroma

This is thickening of nerve tissue, usually between the third and fourth toes.

Signs & Symptoms

Sharp and burning pain on the ball of the foot.

Self-Care / Prevention

* Wear wide shoes with soft insoles.

* Put pads or arch supports in your shoes. These help take pressure off the area.

* Take an over-the-counter medicine for pain as directed.

* See your doctor if the above measures don’t bring relief.

Peripheral Vascular Disease

Signs & Symptoms

Sudden onset of pain in your feet and legs. The skin on your feet rapidly changes color: white, red, blue, grayish, or black.

What to Do

Get medical care fast!

Planter Fasciitis

This is a problem with ligaments and tissues in the foot arch.

Signs & Symptoms

Pain between the heel and the ball of the foot. Often this is due to walking, running, or putting weight on the foot.

Self-Care / Prevention

* Rest the foot as much as you can.

* Use R.I.C.E.

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

* Wear shoes with a solid arch support.

Planter Wart

Signs & Symptoms

Painful growth on the ball or heel of the foot. Black pinholes or spots in the center.

Self-Care / Prevention

* Try salicylic acid plasters or other over-the- counter products, such as Wart-Off. Follow package directions.

* Use cushions in shoes.

* Wash your hands after touching warts to avoid re-infection.

* Wear sandals in the shower or public areas, such as pools.

* Do not pick at plantar warts.

Rheumatoid Arthritis

Signs & Symptoms

Joint pain and morning stiffness in joints that lasts more than 1 hour. Fatigue.

What to Do

See doctor.

Toenail Fungus

Signs & Symptoms

White, brown, or yellow toenail. The nail can thicken, then get soft and weak. It may tear away from the nail bed or look deformed.

What to Do

See doctor.

© American Institute for Preventive Medicine

January 23, 2026