By Dave Mar
Backache or back pain can describe pain anywhere from the base of the skull to the base of the spine. The following list provides some indication of the many different causes and symptoms.
1. Soft-tissue backache:
Trouble arises from the muscles, joints and ligaments running along the spine. Lifting, straining bad posture or prolonged driving or sitting at a desk is often a cause.
2. Slipped disc backache:
Trouble arises from a backward movement of the disc which sits between each vertebra of the spine and the next one. The disc pushes against nerves in the spinal cord and commonly produces referred pain down the back of the leg (sciatica). lifting with a bent back or awkward twisting is often responsible.
3. Inflammatory and pathological backache:
These make up the minority of backaches, but are the most serious. Infections in the bones themselves, tumours and degenerative disorders such as arthritis may all be responsible. The back pain may be the first sign of a problem arising in the back, or it may equally represent the first symptom of distant disease somewhere else in the body. Severe or prolonged cases of backache require professional help. The following self help treatments can be used once the likelihood of a severe ‘slipped disc’ or the pathological causes of backache have been ruled out.
HYDROTHERAPY
Hot and cold treatments are very helpful for this condition and can be carried out as often as required. Prepare two bowls of water, one hot, and one cold. Fold two towels in three and dip one in the hot water, wring it out tightly and place over the painful area for 3 minutes. Then do the same with the cold for 1 minute. Keep repeating the procedure for about 20 minutes.
MASSAGE
It is difficult to massage your own back, but treatment from a professional therapist, a friend or family member can provide much relief if the backache is muscular in origin. Lie on your front on a firm surface, or sit leaning over the back of a chair. Your partner should use deep stroking movements (effleurage) up the muscles on either side of the spine, and small circular strokes with the tips of the fingers (petrissage) around areas of tension (shoulder blades and buttocks). General back massage, concentrating particularly on the lower back and the buttock muscles, helps reduce muscle tension and pain, and restore lost mobility. Do not massage over the vertebrae, but either side, working upwards and outwards with stroking movements. If you find areas of tension or ‘knots’, spend a little more time using circular movements to relax the muscles.
EXERCISE
Exercise is helpful in some cases of backache. However, it is not advised if it makes the back worse. Swimming, gentle stretching or yoga strengthen the back muscles without straining, and are very helpful as a preventive measure. The following exercises help relieve stiffness and muscular pain by ‘massaging’ the whole of the spine: Sit on a yoga mat or carpet with your legs bent and arms grasped around your knees. Slowly rock backwards and forwards so that your whole spine touches the floor.Lie on your back with legs straight and arms stretched out to the sides. Bend your left leg and place the foot on the outside of your right knee. Keep your shoulders flat on the ground. Lower your left knee towards the ground. Hold the position and release. Repeat with the other leg. The following exercises help strengthen the stomach muscles, taking strain off the lower back. Stop if they produce pain.
Pelvic tilt: lie on your back on the floor, place one hand under the small of the back, then try to squash the hand by pressing the small of the back downwards to the floor. Hold for 10 seconds then relax. Repeat 15 times.
Abdominal scrunches: lie on your back with your knees bent, slowly raise your head and chest a couple of inches off the floor, pointing your outstretched hands towards your knees. Hold for 3 seconds and relax. Repeat 10 times.
Lumbar stretch: lie on your back, draw both knees up to your chest and clasp your hands around them, pulling them inwards to your chest. Hold for 5-10 seconds, relax and repeat 10 times. Bring your legs into your chest again, but this time make a wide circle with the tops of the knees. Repeat 5 times clockwise, 5 times anticlockwise.
Lumbar roll: lie on your back, bend your knees so that your feet rest near to the buttocks. Keeping the knees together let them fall over to the left side, while keeping your shoulders and feet flat on the floor. Repeat 3 times in each direction.
RELAXATION
The following routine may help reduce the pain. Lie on your back and support the knees with a pillow or bolster. It may also help to put a thin pillow or rolled-up towel under the small of the back. Experiment with the position until you are comfortable. Try to let go of your pain. Close your eyes and become aware of how your body feels. Focus your attention on each part of the body, starting with the tips of the toes, and finishing with your face and eyes. Consciously try to relax every part in turn. The whole procedure should take at least 10 minutes. If you are unable to relax, try using relaxation tapes, learn meditation or biofeedback.
PROFESSIONAL HELP
Anti-inflammatory drugs or muscle relaxants may be prescribed, along with physiotherapy. Traction, wearing a collar or surgical corset may also be recommended. As a final resort, surgery may be carried out.
Osteopathy and chiropractic provides effective treatment through massage, ultrasound, and manipulation. Exercises may also be recommended. The Alexander Technique will help improve posture and is highly recommended for this condition. Acupuncture is effective in reducing pain.
Dave invites you to check out his blogspot. Who's life are you living!
Article Source: http://EzineArticles.com/?expert=Dave_Mar
Saturday, December 30, 2006
Friday, December 29, 2006
When Going For Spinal Stenosis Surgery
By Joann Grant
The narrowing of the spaces in the spine backbone results in pressure on the spinal cord and the nerve roots. The narrowing down may involve a small part or a large area of the spine. This narrowing may be a result of an injury to the spine due to accident or a natural aging process. Usually spinal stenosis arrives in both men and women after the age of 50.
To enable the doctor to decide whether spinal stenosis surgery is required or not a patient needs to give to the surgeon his complete medical history. Without any biases about the symptoms and the general health condition, the patient should submit the information to doctor. The medical professional will proceed with the physical test and examinations then.
This is done to enable the doctor to form his own expert opinion. The patient’s movements are checked. Any painful symptoms when the patient overextends the spine by bending backwards are also checked. The examination is done basically for the normal neurologic function such as muscle strength, reflexes and sensation.
When X rays, MRIs and Computer axial tomography (CAT) are common for even ordinary types of diseases, how an important one like spinal stenosis can escape these tests? A bone scan is also performed along with other tests.
In many cases the non-surgical treatment is not the permanent answer to treat spinal stenosis. The non-surgical methods may relieve your pain in some cases. But when the weakness and the numbness of the back and legs persist, the surgical operation is the only option left.
If the state of the patient’s health demands so, he may be operated immediately. Patient's preference is also one of the important factors in deciding about the operation.
The purpose of the surgery is simple and direct. That is, to relieve the pressure on the spinal cord or nerves and to maintain alignment and strength of the spine. The surgeon knows how to achieve the best results. The diseased parts need to be adjusted, removed and trimmed, wherever necessary. Various devices are used to strengthen the unstable segments.
In spite of the best efforts of the surgeon, operation is not the final answer. He will prescribe the post operation exercising regimen. But then with such methods the present damage can be healed to a great extent and the chances of future trouble is drastically reduced as well.
To get more information on back pain, back pain medication and back pain relief sources visit http://www.backpaindetails.com/pain/
The narrowing of the spaces in the spine backbone results in pressure on the spinal cord and the nerve roots. The narrowing down may involve a small part or a large area of the spine. This narrowing may be a result of an injury to the spine due to accident or a natural aging process. Usually spinal stenosis arrives in both men and women after the age of 50.
To enable the doctor to decide whether spinal stenosis surgery is required or not a patient needs to give to the surgeon his complete medical history. Without any biases about the symptoms and the general health condition, the patient should submit the information to doctor. The medical professional will proceed with the physical test and examinations then.
This is done to enable the doctor to form his own expert opinion. The patient’s movements are checked. Any painful symptoms when the patient overextends the spine by bending backwards are also checked. The examination is done basically for the normal neurologic function such as muscle strength, reflexes and sensation.
When X rays, MRIs and Computer axial tomography (CAT) are common for even ordinary types of diseases, how an important one like spinal stenosis can escape these tests? A bone scan is also performed along with other tests.
In many cases the non-surgical treatment is not the permanent answer to treat spinal stenosis. The non-surgical methods may relieve your pain in some cases. But when the weakness and the numbness of the back and legs persist, the surgical operation is the only option left.
If the state of the patient’s health demands so, he may be operated immediately. Patient's preference is also one of the important factors in deciding about the operation.
The purpose of the surgery is simple and direct. That is, to relieve the pressure on the spinal cord or nerves and to maintain alignment and strength of the spine. The surgeon knows how to achieve the best results. The diseased parts need to be adjusted, removed and trimmed, wherever necessary. Various devices are used to strengthen the unstable segments.
In spite of the best efforts of the surgeon, operation is not the final answer. He will prescribe the post operation exercising regimen. But then with such methods the present damage can be healed to a great extent and the chances of future trouble is drastically reduced as well.
To get more information on back pain, back pain medication and back pain relief sources visit http://www.backpaindetails.com/pain/
Monday, December 25, 2006
Treat Your Back Pain From the Inside Out!
By Nancy Redlich
All too often we know what it is like to "throw our backs out" or find ourselves with a "flair-up" of that old injury. Many of us have experienced when we have had to cough, sneeze or bend down to pick up the newspaper and "wham" it hits us "out of the blue."
Physical Therapists know all-to-often this type of back pain. We see these patients daily in our practices. However, are they just "accidents?" More like "accidents-waiting to happen," according to Dr. Jean-Pierre Barral, a French Osteopath and Physical Therapist. Dr. Barral's work has led him to study injury & pain from a much deeper level. It is his belief that most musculoskeletal injuries are truly the result of often long-held adhesions, and restrictions in the organs and their connective tissues, which create tension & stress and pull the body out of "synch." Over years of study, treatment and observation he developed Visceral Manipulation Therapy.
This is based upon the following: Our organs have inherent movement patterns, that is, they are not frozen in space. Not only do our organs need to be able to glide, slide, rotate or compress when we physically move our bodies but they also need to move on their own when we are still-- or we would be dead. When one of our organs become either displaced, compressed by its neighbors, by adhesions or scar tissue or have abnormal tone it does not function properly and can create chronic irritation, dysfunction and pain.
Our organs are not just 'floating' in our bodies. We are interconnected with ligaments and fascia that not only hold our bones & muscles to each other but also to our organ systems. Our organs are not frozen in space and they need room to move. They also need stability so they don’t just slide all over the place. There are multiple ligaments that attach from organ to organ and organ to bone. One example of this is at the right triangular ligament, which attaches from the right 8th rib to the liver. When there is a disruption, trauma, instability or disease, the liver may become stuck and immobile. Its inherent movement pattern stops thus pulling on the ligament, the 8th rib and all of its surrounding attachments. Over time this can lead to changes in the bony alignment, mobility and overall structure & function. Changes in right shoulder motion, pain or even back pain may occur as a result. Visceral Manipulation allows these restrictions to become free, returning normal mobility patterns to the involved organ systems thus enhancing fluid & chemical shifts needed for healing, improving mobility to a joint(s)and reducing pain.
To learn more about Visceral Manipulation go to: www.upledger.com. To find a therapist that specializes in VM in your area go to the above website and click on “find a practitioner.”
All too often we know what it is like to "throw our backs out" or find ourselves with a "flair-up" of that old injury. Many of us have experienced when we have had to cough, sneeze or bend down to pick up the newspaper and "wham" it hits us "out of the blue."
Physical Therapists know all-to-often this type of back pain. We see these patients daily in our practices. However, are they just "accidents?" More like "accidents-waiting to happen," according to Dr. Jean-Pierre Barral, a French Osteopath and Physical Therapist. Dr. Barral's work has led him to study injury & pain from a much deeper level. It is his belief that most musculoskeletal injuries are truly the result of often long-held adhesions, and restrictions in the organs and their connective tissues, which create tension & stress and pull the body out of "synch." Over years of study, treatment and observation he developed Visceral Manipulation Therapy.
This is based upon the following: Our organs have inherent movement patterns, that is, they are not frozen in space. Not only do our organs need to be able to glide, slide, rotate or compress when we physically move our bodies but they also need to move on their own when we are still-- or we would be dead. When one of our organs become either displaced, compressed by its neighbors, by adhesions or scar tissue or have abnormal tone it does not function properly and can create chronic irritation, dysfunction and pain.
Our organs are not just 'floating' in our bodies. We are interconnected with ligaments and fascia that not only hold our bones & muscles to each other but also to our organ systems. Our organs are not frozen in space and they need room to move. They also need stability so they don’t just slide all over the place. There are multiple ligaments that attach from organ to organ and organ to bone. One example of this is at the right triangular ligament, which attaches from the right 8th rib to the liver. When there is a disruption, trauma, instability or disease, the liver may become stuck and immobile. Its inherent movement pattern stops thus pulling on the ligament, the 8th rib and all of its surrounding attachments. Over time this can lead to changes in the bony alignment, mobility and overall structure & function. Changes in right shoulder motion, pain or even back pain may occur as a result. Visceral Manipulation allows these restrictions to become free, returning normal mobility patterns to the involved organ systems thus enhancing fluid & chemical shifts needed for healing, improving mobility to a joint(s)and reducing pain.
To learn more about Visceral Manipulation go to: www.upledger.com. To find a therapist that specializes in VM in your area go to the above website and click on “find a practitioner.”
Sunday, December 24, 2006
Stop Back Pain With At-Home Exercise
By Don Moor
Manage back pain while you are experiencing it! What an idea! Researchers have been studying the efficacy of doing stretching and light exercise during back pain as an effective way to manage it. The theory is that when a back pain sufferer extends and stretches the muscles and limbs, it takes pressure off areas of compression and may lead to a high degree of relief.
For acute pain, the kind of pain which happens due to an event or incident and which can reasonably be expected to last for six weeks or less, the exercise should be done one to four times spaced throughout the day. Probably the most important time for stretching is in the morning upon arising. Stretching first thing in the morning warms up the muscles and increases flexibility. You may use some gentle bending exercise, chair exercise with lifting of arms and legs, and if possible leaning on a chair, a wall or lying on the floor to stretch. If, however, you experience an uncomfortable amount of pain, the stretching should be discontinued. In addition, a tall glass of water to start the day will help hydrate the body and add to a feeling of well being.
Researchers say that as your back pain begins to get better and you increase your strength and flexibility, you may want to add some low impact aerobics for an added benefit. Don’t overlook the benefits of walking—not only is it low impact but you get the added benefit of exercising your heart, clearing your mind and often being able to enjoy the outdoors. Walking for at least 30 minutes for five days per week is recommended. Also consider the use of a stationary bicycle or bands like those used in yoga.
If you have a jetted bathtub or a deep bathtub at home, you might want to try filling it with hot water and while you are soaking, lift legs and flex feet, lift arms and rotate or whatever you find works best for you. You can tighten muscles and then relax them, noticing the difference in tension while doing so. The water will add buoyancy and help take pressure off the sore areas.
It seems to be especially useful to stretch the hamstring muscles which often tighten up with back pain and interfere with full motion. Stretching will help lengthen hamstrings. An easy exercise to do is to bend over and reach for the floor with the goal of touching your toes. Don’t worry if you can’t reach your toes at first, keep working closer to that goal. Another good exercise to stretch the lower back is to lie on the floor on your back, pull your legs up to your chest with your arms, and hold or rock gently back and forth from side to side.
If you are seeing a health care professional for back pain, consult with them about the best low impact exercises you can do while experiencing the pain. Give it a try as you explore all options for managing back pain.
Manage back pain while you are experiencing it! What an idea! Researchers have been studying the efficacy of doing stretching and light exercise during back pain as an effective way to manage it. The theory is that when a back pain sufferer extends and stretches the muscles and limbs, it takes pressure off areas of compression and may lead to a high degree of relief.
For acute pain, the kind of pain which happens due to an event or incident and which can reasonably be expected to last for six weeks or less, the exercise should be done one to four times spaced throughout the day. Probably the most important time for stretching is in the morning upon arising. Stretching first thing in the morning warms up the muscles and increases flexibility. You may use some gentle bending exercise, chair exercise with lifting of arms and legs, and if possible leaning on a chair, a wall or lying on the floor to stretch. If, however, you experience an uncomfortable amount of pain, the stretching should be discontinued. In addition, a tall glass of water to start the day will help hydrate the body and add to a feeling of well being.
Researchers say that as your back pain begins to get better and you increase your strength and flexibility, you may want to add some low impact aerobics for an added benefit. Don’t overlook the benefits of walking—not only is it low impact but you get the added benefit of exercising your heart, clearing your mind and often being able to enjoy the outdoors. Walking for at least 30 minutes for five days per week is recommended. Also consider the use of a stationary bicycle or bands like those used in yoga.
If you have a jetted bathtub or a deep bathtub at home, you might want to try filling it with hot water and while you are soaking, lift legs and flex feet, lift arms and rotate or whatever you find works best for you. You can tighten muscles and then relax them, noticing the difference in tension while doing so. The water will add buoyancy and help take pressure off the sore areas.
It seems to be especially useful to stretch the hamstring muscles which often tighten up with back pain and interfere with full motion. Stretching will help lengthen hamstrings. An easy exercise to do is to bend over and reach for the floor with the goal of touching your toes. Don’t worry if you can’t reach your toes at first, keep working closer to that goal. Another good exercise to stretch the lower back is to lie on the floor on your back, pull your legs up to your chest with your arms, and hold or rock gently back and forth from side to side.
If you are seeing a health care professional for back pain, consult with them about the best low impact exercises you can do while experiencing the pain. Give it a try as you explore all options for managing back pain.
Friday, December 22, 2006
Avoiding Back Pain with Pilates
By Don Moor
Strengthening the core of the body through proper conditioning can be very important for avoiding back pain. This can present some challenges if you already suffer from back pain because you want to avoid straining your back further. As you look for ways to build muscle and strength in the back, consider yoga which can offer significant benefits. It is low impact, provides for a lot of stretching leading to muscle realignment, and it is invigorating to the mind.
Pilates is named after the man who invented it, Joseph Pilates, who was born in the late 1800s in Germany and who had many ailments as a child. As a nurse in the early part of this century, he noticed that many bedridden patients developed back pain due to long periods of immobility. He developed a system based on deep breathing and strengthening the core of the body. His idea was that strengthening the core leads to better alignment and a strong back to support movement and mobility. Joseph Pilates came to New York City in 1926 and immediately began to influence dancers who suffered from unbalanced and misaligned back muscles. They used his system to improve overall physical conditioning.
Pilates referred to the muscles found in the lower abdomen, lower back, buttocks and pelvis as the “powerhouse.” Strengthening these can not only avoid or reduce back pain and strain, but the exercises improve posture which is so important in maintaining a healthy back.
One of the main benefits of Pilates is improved flexibility and building muscle tone. The system calls for using many and varied exercises as opposed to doing the same exercises over and over. Today the number of exercises has grown to several hundred with many variations based on a person’s ability and consistency in practicing Pilates. All of the exercises are done using only the body, no weights to lift or machines are required.
Pilates really took off as a popular form of exercise in the United States in the 1990s, many years after Joseph Pilates’ death in 1967. Originally thought by many athletes to be exercises geared for women, they have now discovered the benefits of Pilates. Many athletes contend that a workout three times a week makes them stronger and faster and it appears to be growing in popularity year by year.
Pilates is a form of treatment often prescribed by physiotherapists for improving posture and growing muscle strength. These two things can play a dramatic role in preventing back pain.
Strengthening the core of the body through proper conditioning can be very important for avoiding back pain. This can present some challenges if you already suffer from back pain because you want to avoid straining your back further. As you look for ways to build muscle and strength in the back, consider yoga which can offer significant benefits. It is low impact, provides for a lot of stretching leading to muscle realignment, and it is invigorating to the mind.
Pilates is named after the man who invented it, Joseph Pilates, who was born in the late 1800s in Germany and who had many ailments as a child. As a nurse in the early part of this century, he noticed that many bedridden patients developed back pain due to long periods of immobility. He developed a system based on deep breathing and strengthening the core of the body. His idea was that strengthening the core leads to better alignment and a strong back to support movement and mobility. Joseph Pilates came to New York City in 1926 and immediately began to influence dancers who suffered from unbalanced and misaligned back muscles. They used his system to improve overall physical conditioning.
Pilates referred to the muscles found in the lower abdomen, lower back, buttocks and pelvis as the “powerhouse.” Strengthening these can not only avoid or reduce back pain and strain, but the exercises improve posture which is so important in maintaining a healthy back.
One of the main benefits of Pilates is improved flexibility and building muscle tone. The system calls for using many and varied exercises as opposed to doing the same exercises over and over. Today the number of exercises has grown to several hundred with many variations based on a person’s ability and consistency in practicing Pilates. All of the exercises are done using only the body, no weights to lift or machines are required.
Pilates really took off as a popular form of exercise in the United States in the 1990s, many years after Joseph Pilates’ death in 1967. Originally thought by many athletes to be exercises geared for women, they have now discovered the benefits of Pilates. Many athletes contend that a workout three times a week makes them stronger and faster and it appears to be growing in popularity year by year.
Pilates is a form of treatment often prescribed by physiotherapists for improving posture and growing muscle strength. These two things can play a dramatic role in preventing back pain.
Thursday, December 14, 2006
Back Pain Warning Signs
By Stephanie Burke
When an episode of back pain strikes, or when living with ongoing back pain (and sciatica, or leg pain) the pain can be so severe that it feels like a medical emergency. But how does one know when it is truly an emergency that needs immediate medical treatment, or when is it pain that just needs to be managed?
Just using the degree of back pain as a guide is unreliable, as a simple muscle strain can be far more painful than a serious injury, such as a fracture or a large herniated disc. It is better to know at least a few other symptoms that potentially signal serious conditions or illness.
Back pain symptoms that require immediate medical care
Here are some guidelines to help explain when back pain is an emergency and requires immediate medical attention to avoid ongoing damage or possibly death.
- Any type of bowel and/or bladder dysfunction and/or progressive weakness in the legs is a typical warning sign of a condition called “cauda equine syndrome” and requires immediate medical care. One type of progressive leg weakness is called “foot drop”, and as the name implies, it becomes difficult to lift the foot (e.g. do a toe raise).
- Severe back pain along with stomach pain can be a symptom of an abdominal aneurysm, which is a leak or rupture of the aorta in the abdominal area. This is a potentially fatal condition and needs to be surgically treated immediately.
- Any accident that results in back pain, such as an auto accident or a fall from a ladder, should be cared for by a medical professional. The back pain may signal that there has been a fracture or other injury that needs immediate care.
- Any back pain felt by someone with osteoporosis or low bone density, as the back pain may be a symptom of a spinal fracture.
- Severe back pain that is accompanied by other signs of illness, such as a fever or unintentional weight loss, may be a symptom of cancer. Back pain along with fever may also be a symptom of an infection (this is especially true in the days and weeks following back surgery).
Most episodes of back pain are not serious
As a general rule, back pain does not usually require immediate medical intervention. The vast majority of episodes of back pain are not a signal of a disease or other serious condition. Most types of back pain will in fact get better on their own in a few weeks or months.
When an episode of back pain strikes, or when living with ongoing back pain (and sciatica, or leg pain) the pain can be so severe that it feels like a medical emergency. But how does one know when it is truly an emergency that needs immediate medical treatment, or when is it pain that just needs to be managed?
Just using the degree of back pain as a guide is unreliable, as a simple muscle strain can be far more painful than a serious injury, such as a fracture or a large herniated disc. It is better to know at least a few other symptoms that potentially signal serious conditions or illness.
Back pain symptoms that require immediate medical care
Here are some guidelines to help explain when back pain is an emergency and requires immediate medical attention to avoid ongoing damage or possibly death.
- Any type of bowel and/or bladder dysfunction and/or progressive weakness in the legs is a typical warning sign of a condition called “cauda equine syndrome” and requires immediate medical care. One type of progressive leg weakness is called “foot drop”, and as the name implies, it becomes difficult to lift the foot (e.g. do a toe raise).
- Severe back pain along with stomach pain can be a symptom of an abdominal aneurysm, which is a leak or rupture of the aorta in the abdominal area. This is a potentially fatal condition and needs to be surgically treated immediately.
- Any accident that results in back pain, such as an auto accident or a fall from a ladder, should be cared for by a medical professional. The back pain may signal that there has been a fracture or other injury that needs immediate care.
- Any back pain felt by someone with osteoporosis or low bone density, as the back pain may be a symptom of a spinal fracture.
- Severe back pain that is accompanied by other signs of illness, such as a fever or unintentional weight loss, may be a symptom of cancer. Back pain along with fever may also be a symptom of an infection (this is especially true in the days and weeks following back surgery).
Most episodes of back pain are not serious
As a general rule, back pain does not usually require immediate medical intervention. The vast majority of episodes of back pain are not a signal of a disease or other serious condition. Most types of back pain will in fact get better on their own in a few weeks or months.
Sunday, December 3, 2006
8 Steps To Prevent Back Pain
By Nikola Govorko
Lower back pain is often caused by straining of ligaments, tendons or muscles in your lower back. This is often consequence of lifting a heavy object or some other heavy activity that your body is probably not used to.
In this article we will try to give you some advice how to prevent injuring your back. Do not let yourself become one of the millions who suffer form this.
1. Be careful when lifting heavy objects this should be #1 on your lower back pain prevention list. Do not bend over an object when you try to lift it, instead bend your knees and try to lift with your legs instead of your back.
Legs are one of the strongest muscles in human body and will have much easier job doing it. Keep your back straight and hold the object as close to you as you can, do not twist while lifting. Twisting is the #1 cause of slipped disks.
2. Push instead of pulling pushing is much less stressful to your body then pulling is.
3. Avoid standing flat footed many routine household activities can cause back straining and lower back pain. Place one foot on something higher like small chair, a stool or a box while doing jobs around the house like ironing or washing dishes.
Move your entire body, use your legs instead your arms and push rather then pull during vacuuming.
4. Exercise - sedentary lifestyle is a large contribution to the lower back problems. Regular exercise is going to be a major benefit to your back.
Try to do a 1 -3 sets of stretching exercise to improve your flexibility as well as strengthening the muscles supporting the lower back.
Abdominal muscles are one of the most important muscles that support your lower back. Try to include exercises like bridges and sit ups (be careful not to push your neck, keep your hands crossed on your chest) in your routine.
5. Lose weight - obesity is a very often the cause behind the back pain. Do aerobic exercise, go jogging, swimming, riding a bike or walking, do just about anything else other then sitting in front of a TV.
Just be sure to warm up with stretching before starting any exercise.
6. Eat healthy diet combined with exercise a healthy diet is essential in weight management. Make sure to include plenty of foods containing vitamin D and calcium in your diet because these nutrients are responsible for strong and healthy bones. They also help in osteoporosis prevention.
7. Do not sit for to long if you have sedentary job get up and move around for about 5 minutes every hour or so. And in case you are a professional driver make sure to stop regularly, get out of the vehicle and move around.
By stretching your muscles you will improve blood flow in your lower back and that will prevent back pain as well as have the additional benefit of keeping you vigilant during the rest of the drive.
8. Change the sleeping position two best sleeping positions for back pain prevention are to either lie on your back (place a pillow under your knees) or to lie on side with legs bent.
Lower back pain is often caused by straining of ligaments, tendons or muscles in your lower back. This is often consequence of lifting a heavy object or some other heavy activity that your body is probably not used to.
In this article we will try to give you some advice how to prevent injuring your back. Do not let yourself become one of the millions who suffer form this.
1. Be careful when lifting heavy objects this should be #1 on your lower back pain prevention list. Do not bend over an object when you try to lift it, instead bend your knees and try to lift with your legs instead of your back.
Legs are one of the strongest muscles in human body and will have much easier job doing it. Keep your back straight and hold the object as close to you as you can, do not twist while lifting. Twisting is the #1 cause of slipped disks.
2. Push instead of pulling pushing is much less stressful to your body then pulling is.
3. Avoid standing flat footed many routine household activities can cause back straining and lower back pain. Place one foot on something higher like small chair, a stool or a box while doing jobs around the house like ironing or washing dishes.
Move your entire body, use your legs instead your arms and push rather then pull during vacuuming.
4. Exercise - sedentary lifestyle is a large contribution to the lower back problems. Regular exercise is going to be a major benefit to your back.
Try to do a 1 -3 sets of stretching exercise to improve your flexibility as well as strengthening the muscles supporting the lower back.
Abdominal muscles are one of the most important muscles that support your lower back. Try to include exercises like bridges and sit ups (be careful not to push your neck, keep your hands crossed on your chest) in your routine.
5. Lose weight - obesity is a very often the cause behind the back pain. Do aerobic exercise, go jogging, swimming, riding a bike or walking, do just about anything else other then sitting in front of a TV.
Just be sure to warm up with stretching before starting any exercise.
6. Eat healthy diet combined with exercise a healthy diet is essential in weight management. Make sure to include plenty of foods containing vitamin D and calcium in your diet because these nutrients are responsible for strong and healthy bones. They also help in osteoporosis prevention.
7. Do not sit for to long if you have sedentary job get up and move around for about 5 minutes every hour or so. And in case you are a professional driver make sure to stop regularly, get out of the vehicle and move around.
By stretching your muscles you will improve blood flow in your lower back and that will prevent back pain as well as have the additional benefit of keeping you vigilant during the rest of the drive.
8. Change the sleeping position two best sleeping positions for back pain prevention are to either lie on your back (place a pillow under your knees) or to lie on side with legs bent.
Tuesday, November 28, 2006
Preventing Back Pain
By Kum Martin
Many women experience back pain when they first become mothers, but this can partially alleviated by changing the way the mother moves around with the baby. Just as when lifting anything else, avoid lifting with the back and lift with the legs instead. Keep your baby close to your body when you hold them, and do not pick up your child with your arms outstretched. It can be clumsy to place a baby in the back of a two door car, so consider a four door model instead. Front packs can help your baby ride better and take the strain off of tired back muscles. Carrying your child on your hip is also a no-no, as this can strain your muscles. Twisting your body while you hold your baby can also result in strain. Rather than bending over to breast feed your baby, take them to you. Remove the high chair tray when taking your out of the high chair or putting them in.
The same goes for cribs; remove the side of the crib instead of lifting over the side. You should begin exercising soon after delivery to restore hip and back flexibility, unless you delivered by C-section, in which case it is wise to wait six weeks. Exercise can also help you return to your normal weight, improving overall health and leaving you better able to go with the rigors of raising your child. In general try to minimize the number of awkward angles you must subject yourself to when moving your baby around.
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