Back Pain: 5 Things You Should Know

We’ve all been there: You bend over to pick something up feel that unmistakable twinge. You’ve thrown your back out. Back pain affects 70 to 85 percent of us at some point during our lives, according to the American Chiropractic Association.

Because this malady is such a fact of life, it’s important to know what causes it — and when it’s serious enough to see a doctor. Here are five things you should know about back pain.

Take it easy

Most of the time, back pain goes away on its own, especially if you can pinpoint its origin (a sudden, awkward movement, heavy lifting or a strained ligament). Adhering to a regular schedule of over-the-counter pain reliever is a good first step. Some bed rest can help, but more than two days does more harm than good. It’s important to get moving.

See a doctor

If you don’t see improvement within 72 hours, call your doctor. Back pain can be a symptom of serious conditions, including ruptured discs, sciatica or arthritis. In addition to the 72-hour guideline, the Mayo Clinic also recommends that you see your doctor if your back pain:

• Is constant or intense
• Spreads down one or both legs
• Causes numbness or tingling
• Causes new bowel or bladder issues
• Is associated with abdominal pain or fever
• Follows a fall, blow to your back or injury
• Is accompanied by unexplained weight loss

Stress

Stress manifests itself physically, so it’s important to develop healthy coping skills. WebMD.com recommends such stress reduction techniques as writing in a journal, participating in hobbies and developing a regular exercise routine. You also probably deserve a massage.

Ergonomics

If you experience chronic back pain, it’s time to examine your office setup and your sleeping environment. Does your desk chair support your lower back? The Occupational Safety & Health Administration offers tips for setting up a healthy work station at www.osha.gov/SLTC/etools/computerworkstations/index.html. And don’t forget to consider your sleeping habits; the Mayo Clinic recommends sleeping positions that prevent back pain in this slideshow: www.mayoclinic.com/health/sleeping-positions/LB00003_D. You might want to place a pillow underneath or between your knees.

Prevention

By staying active, maintaining a healthy diet and weight, and managing your stress, you can prevent many cases of back pain. Also, make sure to sleep on a mattress of medium firmness and to follow proper lifting techniques. Use your legs, not your back.

By giving yourself the care you deserve, you can avoid back pain and keep moving, living a full, active life.

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Top 30 Company 401K Plans

The BrightScope 2011 Top 30 401k Plans List:

2011 Rank	2010 Rank	Company/Plan	U.S. HQ	BrightScope Rating
1	3	Southwest Airlines Pilots Retirement Savings Plan	Dallas, TX	90.83
2	1	The Savings Plan of Saudi Arabian Oil Company	Houston, TX	90.82
3	–	Wellington Retirement and Pension Plan	Boston, MA	90.13
4	–	Deloitte Profit Sharing Plan	New York, NY	89.91
5	5	United Airlines Pilot Directed Account Plan	Chicago, IL	89.11
6	4	Amgen Retirement and Savings Plan	Thousand Oaks, CA	88.99
7	6	Employees Savings and Retirement Plan of Credit Suisse Securities (USA), LLC	New York, NY	88.44
8	16	Novartis Pharmaceuticals Corporation Investment Savings Plan	East Hanover, NJ	88.16
9	2	Southern California Permanente Medical Group Retirement Plan	Pasadena, CA	87.57
10	7	Bayer Corporation Savings and Retirement Plan	Pittsburgh, PA	87.37
11	–	Bristol-Myers Squibb Company Savings and Investment Program	New York, NY	87.23
12	13	ExxonMobil Savings Plan	Houston, TX	87.07
13	18	Chevron Employee Savings Investment Plan	San Ramon, CA	87.03
14	14	Sanofi-Aventis US Savings Plan	Bridgewater, NJ	86.96
15	–	BASF Corporation Retirement Savings Plan	Florham Park, NJ	86.95
16	17	Bechtel Trust & Thrift Plan	San Francisco, CA	86.76
17	–	Ernst & Young Partnership Retirement Plan	Secaucus, NJ	86.65
18	15	Anadarko Employee Savings Plan	The Woodlands, TX	86.64
19	–	Google, Inc. 401k Savings Plan	Mountain View, CA	86.61
20	19	Genentech, Inc. Tax Reduction Investment Plan	South San Francisco, CA	86.36
21	21	ConocoPhillips Savings Plan	Bartlesville, OK	86.30
22	12	IBM Savings Plan	Armonk, NY	86.28
23	8	BP Employee Savings Plan	Houston, TX	86.26
24	24	Shell Provident Fund	Houston, TX	86.23
25	29	AstraZeneca Savings and Security Plan	Wilmington, DE	85.92
26	26	GlaxoSmithKline Retirement Savings Plan	Philadelphia, PA	85.79
27	11	UBS Savings and Investment Plan	New York, NY	85.39
28	23	Federal Express Corporation Pilots Retirement Savings Plan	Memphis, TN	85.26
29	28	Goldman Sachs 401k Plan	New York, NY	85.25
30	–	The Vanguard Retirement & Savings Plan	Malvern, PA	85.20

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How To Change A Tire

A flat tire can instantly change a fun and fulfilling road trip into a nightmare. With your car disabled on the side of the road, you become a hazard for other motorists and their passengers, so you should change your tire as quickly as possible. A little determination, a few helpful tips, and speed can get you and your car back on the road in a short time, so you can safely enjoy the rest of your trip.

Preparation

If you have never changed a tire on your car before, schedule some time to practice, so you can become familiar with the tools and the procedure. This way, a flat tire will never catch you off guard. Even if you know how to change a tire, the time spent preparing for an emergency can minimize the effect of a flat tire on your trip. Start by locating and inspecting your essential equipment and supplies. A jack, spare tire, and lug nut wrench comes with every car, so make sure these items are in your car. Always check the air pressure in your spare tire to avoid unnecessary complications. A flat spare tire will not help you reach your destination.

Before leaving your driveway, make sure you have everything necessary to safely change a tire. This includes safety flares, a flashlight, lug nut wrench, jack, and a properly inflated spare tire. If you have enough space available in your trunk, keep a wheel block in your car. When properly used, this will keep your car from rolling while it is on the jack.

Getting Started

You should pull your car as far away from traffic as possible, so you can stay safe from traffic while you work. You should also choose level ground to help prevent your car from moving while you work. Place safety flares on the ground behind your car to alert motorists about your presence. Next, place your car in park, apply the parking brake, and insert the wheel block. Always have your cell phone ready to call the police in case a person approaches you and makes you feel threatened while your car is disabled.

Changing the Tire

Position the jack under the appropriate lift point as defined in the owner’s manual that came with your car. Extend the jack until it firmly contacts the car and the ground. Loosen the lug nuts on the affected wheel while it still is in contact with the ground. Then, use the jack to raise the car until the wheel is off the ground. After raising the car, remove the lug nuts and place them safely on the ground where they can rest undisturbed. Remove the tire and place it out of the way on the ground.

If you have a fully inflated full-size spare tire, you may have to raise your car to provide enough clearance to mount in onto the wheel assembly. After placing the spare tire on the wheel drum, tighten the lug nuts until the wheel starts to spin. Next, slowly lower your jack until the spare tire contacts the ground. Finally, tighten the lug nuts.

Finishing the Job

After changing a flat tire, always make sure to place all tools and supplies in your trunk. As soon as possible, visit a dealer service center so they can replace or repair your flat tire and make sure the lug nuts on your wheel are tightened to factory specifications.

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