Back Pain and Treatment – Tame Savage Beast
You woke up with a terrible back pain. Maybe your lifted something heavy or swung a golf club a little too enthusiastically. Or maybe you’ve been sitting in an uncomfortable desk chair for two weeks, sweating over a deadline. Whatever the reason, now you’re flat on your back, wishing for something/anything that will put the back pain agony to an end.
Take heart, your’re not alone. Whenever someone say back pain and treatment to someone its like the person instantly start feeling their pain. Almost everyone in the world suffer from back pain at some point in his or her life.
The bad news is that unless your have a major injury or disc problem, your doctor may not be able to do much for your other than prescribe some pain medication and tell your to rest.
The good news is that by following some simple steps, your can be on your feet again in just a few days. Even better, your can avoid having to endure similar discomfort in the future.
•Treating The Back Pain
The following treatment remedies are appropriate for anyone who is suffering from back pain as a result of tight, aching muscles or a strain. However, if your are experiencing pain, weakness, or numbness in the legs or loss of bowel or bladder control see a doctor without delay.
• Go To Bed:
Bed rest is a way of removing the strain from the muscles. The back muscles job is to hold your erect. If your lie down, it takes the stress off of the muscles. The best way to lie is flat on your back with two pillows underneath your knees.
Never lie face down, since this position forces your to twist your head to breathe and may case neck pain. Make an effort to get up and start moving around after three days, since longer periods of bed rest may make the muscles weaker and more prone to strain.
• ice The Back Pain:
Applying an ice pack to the painful area within 24 hours of the injury can help keep inflammation and discomfort to a minimum. Ice does one thing, it decreases the nerve’s ability to conduct a painful stimulus.
Wrap the ice cubes in a plastic bag, then applying the on top of a thin towel that has been placed on the skin. Leave the ice pack on for 20 minutes, take it off for 30 minutes, then replace it for another 20 minutes.
•Take A Hot Bath:
If more than 24 hours passed since the injury occurred, ice may not help reduce pain or inflammation. After that time, heat may help increase the elasticity of the muscles by about ten percent.
Jerold Lancourt, M.D., an orthopedics surgeon at North Dallas Orthopedics and Rehabilitation, P.A., in Dallas, tells his patients to soak in hot bath for 20 minutes or more.
Pregnant women, however, should not sit in a hot bath for too long, since raising the body temperature over 100 degrees Fahrenheit for long periods may case birth defects or miscarriage.
• Invest In A New Mattress:
A soft, sagging mattress may contribute to the development of back problems or worsen an existing problem. If a new mattress is not in your budget, however, a three-quarter inch thick piece of plywood placed between the mattress and box spring may help somewhat. In any case, try to sleep on your back with two pillows underneath your knees.
• Gets A Massage For The Back Pain:
if your’re lucky enough to have an accommodating spouse, friend, or roommate, ask him or her to give your a rubdown. Local massage therapist may also make house calls. You can check the yellow pages for listening or ask a friend for a referral.
Much back pain is the result of muscles made tight by emotional tension, doctors recommends that their patients practice relaxation and deep breathing exercises, such as closing their eyes, breathing deeply, and counting backward from 100.
• Take Two Aspirin:
Taking an over the counter analgesic such as aspirin, acetaminophen, or ibuprofen may help relieve your pain. However, be aware that not all medications, not even nonprescription ones are for everyone. Pregnant woman, for example, should not take any medication without first checking with their doctor.
And people with ulcers should stay away from analgesics containing aspirin. Any medicine be taken with knowledge of its side effects. Make sure to get the advice of your doctor.
•Preventing Future Back Pain
Many of the activities your engage in each day, sitting, lifting, bending, or carrying can put a strain on your back. By learning new ways of going about these activities, your can help prevent back pain and ensure the health of your back for years to come. The tips that follow will help your.
• Put Your Arm Behind Your Back:
If your have to sit for long periods in a chair that doesn’t support your lower back and your don’t have a cushion, try rolling up a towel or sweater so that it has about the same circumference as your forearm.
Then slide the rolled up cloth between your lower back and the chair. In a pinch, your can simply slide your forearm between your lower back and the back of the chair to ease the strain on your back.
Even with the best back support, however, sitting is still stressful on the back, so try to make small adjustments in the curvature of your lower back every few minutes or so.
• Use A Cushion:
The seat of most cars and trucks are not well-designed, they should support the Small of your back. If it doesn’t, buy a small cushion that can be fitted to provide the missing support.
The most desirable sitting position is not one in which your back is straight up and down. It is better to be leaning back at an angle of about 110 degrees. If your sit for long hours, periodically get up and walk around.
Swimming is the best aerobic exercise for a bad back. Doing laps in the pool can help tone and tighten the muscles of the back and abdomen. Walking is second best, your can also try the “Back Saving Exercise.”
• Lift With Your Knees Bent:
The large muscles of your legs and buttocks are better equipped to bear heavyweight than your back muscles are. Pretend your have a goldfish bowl filled with water on the top of your head, when your squat down to pick something up, don’t spill a drop. Strengthening leg and buttock muscles to facilitate squatting.
• Carry Objects Close To Your Body:
When picking up and carrying heavy objects, pull in your elbows and hold the object close to your body. If your have to reach something on a shelf, get right under it and rest it on your head. Then the weight is carried by the erect spine, and your don’t ask as much of your muscles.
• Stay Alert:
Careless activity is the number one case of back injury. If your have had previous back pain, be very careful. Avoid bending and twisting and lifting. Avoid being caught off guard. Sometimes it’s better to hire somebody to do things, such as yard work or carrying heavy suitcases, than to hurt yourself which might cost your way more money.
• Watch Your Weight:
Maintaining your ideal weight may help take the strain off the back muscles. The less your have to carry, the less load your have. Secondly, when your gain weight in your abdomen, your may become sway backed, which can accentuate back pain.
•Back Saving Exercise
The following back Saving exercises were put together by an exercise physiologist, for best results, do the exercises daily, and don’t discontinue them, even after the back pain gets better, since strength and flexibility can only be maintained through consistent exercise. Stretches may be done twice a day.
Although these exercises are safe and effective for most back pain caused by muscle strain or spasm, be minded that people with disc or other structural problems should not engage in any type of exercise without advice from their doctor.
1 Single Knee To Chest:
Lie on your back with your knees bent and your feet on the floor. Grasp the back of one thigh with both hands; gently and slowly pull toward your chest until your feel mild tension, not to the point of pain. Hold to the count of ten, without bouncing, then release.
Repeat four to five times with the same leg, then switch sides. This exercise stretches muscles in the hips, buttocks, and lower back, all muscles that become stretched and tight after a long day of sitting or standing. It is a good warm up to do the other exercises.
2 Double Knees To Chest:
Lie on your back with your knees bent and your feet on the floor. This time, grasp both thigh, and gently and slowly pull them as close to your chest as your can. Again pull only to the point of slight tension, and don’t bounce. Hold to count of ten, then release. Repeat four or five times before proceeding to the next exercise.
3 Lumbar Rotation:
Lie on your back with your hips and knees bent, your feet flat on the floor, and your heel touching your buttocks. Keeping your knee together and your shoulder on the floor, slowly allow your knees to rotate to the right, until your reach a point of mild tension. Hold for a count of ten, then return to the starting position. Repeat four to five times on the right side, then switch to the left.
4 Active Back Extension:
Lie on your chest on the floor. You can put a pillow under your stomach (not under your hips) if that feels. Put your arms at your sides, with your hands next to your buttocks.
Slowly extend your head and neck and raise your upper body slowly off the floor. Hold for five to ten counts. Slowly lower yourself back to the starting position. Remember to breathe as your do exercise. Repeat five to ten times.
5 Posture Enhancers:
Stand with the back of your head, your shoulder and shoulder blades, and your buttocks held firmly against a wall. Your heels should be about six inches away from the wall. Do not allow your lower back to curve excessively. Stand with the back of your hands against the wall at thigh level.
Slowly slide the back of your hands up the wall, without allowing your elbow, head, heels, buttocks, or shoulder blades to lose contact with the wall. The movement is similar to making angels in the snow. Stop at the point where your arms are so high that the above-mentioned body parts cannot stay on the wall. Repeat five times.
6 Office Exercise:
If your spend many hours a day hunched over paperwork at a desk, chances are your lumbar, or lower, spine is being stretched and pulled in the wrong direction. The lower spine’s natural curve is slightly inward, toward the abdomen. Hunching forward causes the lower spine to be curve outward, towards the chair.
Poor sitting posture puts stress on the ligaments and other tissues. To give your lower back a break periodically get up to a standing position, with your feet shoulder-width apart and your hand on hips. Slowly lean back to a point of mild tension and hold for a count of ten. Repeat four to five times.
You should also practice getting out of your chair properly with your feet shoulder-width apart, your head up, your eye focused straight ahead, and your buttocks stuck out. Use the strength of your arms, legs, and buttocks, instead of your back, to help your rise.
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