Oct
21
Here are 5 steps you can take for your pain in lower back. These are great steps for moderate back pain.
5 Steps to Care for a Sore Back
Nearly everyone has some form of back pain at some point in their lives. The issues get worse as we age. Recent articles in the news and medical journals have stated that, most back pain does not require surgery. Also, surgery is no guarantee of long-term benefits and only nominally, short-term benefits. For most people with back pain, therefore, the best you can hope for is to manage your pain and discomfort. I recommend visiting your Doctor first to ensure there aren’t more serious reasons for your pain.
The suggestions below for caring for a sore back are geared towards people with mild to moderate back pain. Chronic pain may require more extensive treatment. The 5 steps to care for a sore back are:
1. Lose Weight Carrying around too much extra weight, especially around the mid-section, puts additional strain on the lower back. Eating properly, and exercising (discussed below) are two great ways, which, taken together, can reduce lower back pain.
2. Exercise. Exercise is a universal “elixir” which is named in reducing the probability of a number of possible ailments such as heart disease. Cardiovascular work can help by reducing and maintaining weight. Weight lifting should also be a part of any exercise routine. Specific areas to focus on in order to help reduce back pain are: stomach, which helps take some of the strain off of overworked back muscles; legs, which can help by allowing you to keep and maintain proper alignment when squatting or bending to lift objects; back, the muscles in the back can be strengthened as well. It’s best to consult with your Doctor and, perhaps, a licensed physical therapist or trainer before beginning any workout out routine in order to ensure you do things properly. There are a number of back stretching exercises you can do to ease the stress and pain in your back. Your Doctor, physical therapist, or chiropractor will have more information.
3. Not overusing your back. Learn not to use only your back when lifting objects. It’s best to squat, keeping your back straight, and using your legs to lift an object from the floor. Other “tricks’ include: using your “off hand” to brace yourself while you lift with your “strong hand”; leaning on your knee or other object when bending over so as not to have your back do all the work; and getting help if needed, don’t try to do it all yourself.
4. Back Treatments. There are a number of treatments you can do to help ease the pain in your back. You can have a chiropractor manipulate the muscles and bones in your back. You can apply heat, or in some cases, cold. You can get a massage. There are a number of massage devices on the market, some of which are pretty good. Not all work the same for everyone so it’s best to experiment. Make sure you can try before you buy one of these products or at least make sure you understand the store’s return policy.
5. Having a comfortable bed Poor mattresses are one of the biggest factors in the cause of back pain. If you sleep on an uncomfortable mattress, you’re sleeping in a poor position for long periods at a time. To help alleviate those problems, mattresses should be flipped or turned every few months. If your mattress is older than 12-15 years old, you should consider replacing it. Some alternatives to traditional box spring beds are: foam padded; mechanical adjustable; and air beds and mattress. Air beds and mattresses are good because their firmness is adjustable and they conform more properly to your shape; helping maintain proper spinal alignment while you sleep. Most of the non-traditional beds can be pretty pricey. Even most of the “air” beds are pretty pricey going up to thousands of dollars. One less expensive alternative is an air mattress. Air mattresses have matured over the years. You can even get a full-sized bed that’s the same height as a traditional bed, frame and box springs. The most expensive of these, made by Aero, cost under $400.00. Some even come with dual controls where each side of the bed can adjust the firmness independently.
These are just a few suggestions to help ease mild to moderate back pain. I can’t stress enough, however, that you get the opinion of your Doctor before beginning any type of treatment or exercise program. Also, a bed is an important part of helping reduce back pain, consider one of the cheaper air beds as an alternative to traditional box spring beds.
Jeff Boyd is the Owner of http://www.raisedairmattress.com/?source=ezinearticles1, a site that sells air mattresses and air beds. We specialize in the AeroBed brand of products. These beds are great to use for guests, or, to replace traditional box spring beds. Always FREE shipping on EVERY order. Visit http://www.raisedairmattress.com/?source=ezinearticles1 for more information.
Article Source: http://EzineArticles.com/?expert=Jeff_Boyd
Oct
19
Lower Back Stretches - The Central Ingredient for Pain in Lower Back Relief
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Performing daily lower back stretches can greatly reduce your pain in lower back by loosening and relieving muscle pain. Try these five stretches!
Lower Back Stretches - The Central Ingredient To Relieve Pain
Lower back stretches are designed to help loosen and relieve muscle pain in the lower back. You can do much more than any doctor to maintain the health of your lower back, by getting into the habit of stretching on a daily basis. The pain associated with the lower back, can be greatly reduced by a good plan of daily stretches. For lower back pain problems, the pain is usually associated with the muscles. These muscles in the lower back serve a very important role in stabilizing and supporting the spinal column. When these muscles become weak and stiff over time, this in turn can lead to painful spasms in the lower back. Stretching exercises are very helpful at improving these muscles in the lower back. Even with acute pain or after surgery stretching helps to rebuild strength. However special care is needed while performing any lower back stretches. Stretching should be done gently, without bouncing. Stretch relatively slowly, to the point of discomfort and just a little bit beyond. If pain occurs while stretching release a little, until pain goes away.
There are many different types of back stretches that can be done to relieve pain in the lower back, the five main ones to concentrate on are:
Knees-up rest - This type of stretch relaxes the muscles in the pelvis, hips and knees which in turn decreases the pressure on the spine.
Knee Raises - This stretching exercise keeps your spine in a protected position, while stretching the muscles in the knees, buttocks,hips and the lower part of the spine.
Straight Leg Raises - One of the most powerful stretching exercises to help strengthen the hamstring muscles. When these muscles become tight, they are inclined to pull the back out of alignment. Many back pain problems can be solved by stretching these muscles groups.
Resting Cobra Pose - This type of stretch helps to align your spine and restore proper posture, it also opens the disc spaces so the spine can breath.
Serpent Pose - This is an excellent exercise to improve the curvature of the spine, it also stretches all the muscles in the lower back without putting any pressure on the spine itself.
Benefits of stretching exercises
If you have stiffness or injury in the lower back
If you recently had any type of surgery on the lower back
If you have a disease condition that results in stiffness
It warms up the muscles before you start any strengthening exercises
It makes the lower muscles looser and more flexible
It may decrease the chances of injury
There’s nothing mysterious about the stretching process. Any part of the body that you can’t completely straighten or completely bend needs to be frequently and repeatedly stretched; a good rule is twice daily. Over months or even weeks, you can often regain motion of that body part. A very important thing we need to realize when performing any lower back stretches is that the muscles are the greatest source of pain, because they are directly connected to the nerves that transmit pain messages to the brain. People often worry about doing harm to their joints by doing to much stretching exercises. The truth is the opposite. Those who stretch regularly have much less disability than those who don’t, and in the process the muscles and tissue around the joints become stronger.
Take charge of lower back pain. Visit: http://hubpages.com/hub/lowerbackstretches to find out more about lower back stretches.
Article Source: http://EzineArticles.com/?expert=Paddy_Reilly
Oct
2
A research team from Turkey conducted a study using new MRI technology. It revealed that the collection of fluid in the spinal joints, and swelling of the interspinal ligaments are major sources of pain in lower back.
Major sources of lower back pain revealed
October 2nd, 2008 - 1:59 pm ICT by ANI -
Washington, October 2 (ANI): A new study has revealed that the collection of fluid in the spinal joints, and swelling of the interspinal ligaments are major sources of lower back pain.
The research team comprising of experts from Baskent University Hospital and Alanya Research Center, both in Antalya, Turkey, used new MR techniques for the study.
During the study, 372 patients with lower back pain and 249 healthy patients underwent MRI accompanied by short inversion time inversion recovery (STIR) sequences.
The most common imaging findings in patients with lower back pain were soft tissue changes, mainly facet joint effusion, 85.5 per cent, and interspinal ligament swelling, 80.6 per cent, said Dr. Nefise Cagla Tarhan, lead author of the study.
Soft tissue changes are important in the understanding of lower back pain and prevention and treatment options should focus more on these changes. A lot of patients (mostly younger) come to me with complaints of bad, lower back pain; it is a very common community problem.
With this new MR technique, prevention and treatment options for lower back pain can focus more on soft tissue degenerative changes that cause facet joint effusion and interspinal ligament swelling, added Dr. Tarhan.
The study has been published in the American Journal of Roentgenology. (ANI)
http://www.thaindian.com/newsportal/india-news/major-sources-of-lower-back-pain-revealed_100102644.html
Sep
29
Exercises to Strengthen Back and Help With Pain in Lower Back
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Exercises for the back, abdominals and obliques help strengthen your core and help alleviate pain in lower back. Here are several drills and exercises to strengthen your core.
Exercises to strengthen back
These drills, which also benefit the abdominal muscles, can be modified for degree of difficulty
Back pain is the bane of millions, but some simple exercises might help prevent and alleviate those aches and twinges.
These maneuvers don’t just target the muscles surrounding the spine; they also include the abdominal and oblique muscles on the sides of the trunk.
Shoring up all the muscles around the back not only makes lifting heavy loads easier, it also allows for less pain during daily tasks such as gardening, getting in and out of the car or even sitting for hours in front of a computer.
The drills, including popular ones such as the front plank, side plank and bird dog, were presented recently at the American College of Sports Medicine’s annual Health and Fitness Summit and Exposition in Long Beach, Calif., by Michael Bracko, a Calgary, Alberta-based exercise physiologist.
At a group-participation session, he demonstrated key exercises, with modifications for beginning exercisers. Bracko suggests that beginners start with the modified exercises, then work up to full-strength versions. Advanced exercisers can add weights to some of the drills. Positions should be held, if possible, for 10 to 20 counts, fostering muscle endurance. As your strength and endurance build, your counts can go longer and you can add more repetitions.
Modifications completed in a standing position (for office settings) can be done every day, but the more vigorous versions should be done every other day. Modify or stop the exercise at any sign of pain.
•Front plank: Targets the abdominal muscles. Body is horizontal, face down, arms directly underneath the shoulders. Lower arms and toes support the body, and the back is straight. Head is aligned with the spine.
Modification 1: Knees and toes are on the floor. Back is straight.
Modification 2: Arms are in the same position, but the exercise is done leaning against a wall. Back is straight.
Modification 3 (advanced): Increase the intensity by moving the elbows forward.
•Side plank: Targets the obliques. Legs are crossed at the ankles, and the body’s weight is supported by the feet and one forearm, with the elbow directly underneath the shoulder. The other arm is extended along the side, and the back is straight, with the head in line with the spine. The exercise should be done on both sides.
Modification 1: The knees are bent, with the weight supported on the lower legs as well as the arm.
Modification 2: Arm is in the same position, but the exercise is done against a wall. Back is straight.
Modification 3 (advanced): Increase the intensity by moving the elbow forward or holding a dumbbell with the top hand, or both.
•Bird dog: Targets back muscles from the shoulder to the buttocks. Starting on all fours, with elbows directly underneath shoulders and knees directly below hips, raise one arm in front and the opposite leg in back at the same time, keeping both straight, and the head in line with the spine. Raise and lower leg and arm several times, then switch arm and leg.
Modification 1: Do arm and leg raises separately.
Modification 2: Do the exercise while leaning against a wall.
Modification 3 (advanced): Do the exercise with dumbbells, ankle weights or both.
•Cat-camel: Targets flexing and extension of abdominal and back muscles. Begin on all fours, with elbows under shoulders and knees below hips. Arch the back into a convex shape, then reverse it into a concave position. Repeat.
Modification: Do the exercise while standing and leaning against a wall, or seated, leaning against a desk.
http://www.baltimoresun.com/news/health/bal-to.hs.back29sep29,0,7228576.story
Sep
28
The foods you eat on a daily basis can cause inflammation in the body. This inflammation can contribute to pain in lower back. Check the food list and compare it to your diet.
Do the Foods You Eat Keep You in Pain?
By Steve Hefferon, CMT, PTA
What’s Causing Your Pain?
When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?
The amount of inflammation in your body varies and is dependent on a number of factors including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative — meaning they build up over time. And the more that any or all of these factors get out of whack, the higher the risk for disease.
Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation — at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself, What did I do wrong? or, What can I do now to help myself?
The first step is to get your C-reactive protein (CRP) levels tested. CRP is produced by the liver, and it rises when there is systemic inflammation in the body. Ask your doctor about this test (you may have to demand having it done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.
If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side effects that often result from the treatments listed above.
What You Eat Makes All the Difference
The food you eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods — all of which are likely to increase inflammation and contribute to obesity — and obesity itself can cause inflammation.
By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.
The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you.
Use this handy list of the best and worst foods for controlling inflammation:
| Anti-inflammatory foods
Atlantic salmon (wild) |
Inflammatory foods
Sugar, from any source |
In addition to these dietary changes, it is also recommended that you:
- Maintain a healthy weight. There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should consume 35 grams of fiber per day (that is a ton of fiber, but it’s worth shooting for).
- Get better sleep. 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.
- Relax more often to lower stress levels. Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life.
- Exercise on a regular basis. People always ask me, “What’s the best exercise to do?” and I always tell them, “Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.”
- Demand to have you CRP levels tested. This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have your levels evaluated by a licensed health care provider who can suggest the most appropriate action.
So, if you are in pain and you’ve made a conscious decision to help yourself get better, these dietary and lifestyle changes will go far to help you live a healthier, pain-free life.
[Ed. Note: Steve Hefferon is co-founder of LoseTheBackPain.com and The Healthy Back Institute. He has a B.S. degree in Health/Fitness and is both a Fitness Trainer and a Certified Massage Therapist. He has combined these skills to become one of the countries top Post-Rehabilitation specialists. To learn more about Steve and The Healthy Back Institute, click here.]
http://www.totalhealthbreakthroughs.com/2008/09/your-diet-the-painful-truth/
