Back pain: Back pain is very common in our society. Most of the persons who are having sitting (computer) job suffer from this problem. We experiences back pain at least one time in our lives. Stress can also be the reason of the back pain. Many people about 50% will undergo surgical procedures, and roughly 10 percent will see their condition become chronic. Almost everything you do requires the use of your back. It depends on how you sleep or sit, what you eat, or how you deal with the emotional stresses at home and work. Acute low back pain means relatively short-term pain, stiffness and/or muscle tension anywhere in along the back. If you have a bed that does not offer your back enough support, it could be the reason why you wake up with back-stiffness. Also, if you are in a position that is bad for your back and you stay in it for eight hours while you sleep, you could be damaging your back without knowing it. The initial method which they used by themselves is taking pain killers and they thought that they will get relief from that soon but the problem grows inside so it’s always better to consult your doctor or try some exercises like yoga to get rid of the pain. Early treatment may help you avoid a long-term problem.What Causes Back Pain? It can be caused by
1. Back Diseases.
2. bladder infections.
3. kidney diseases.
4. Inflammatory conditions of the spine.
5. Ovarian disorders
6. Appendicitis
7. Infections of the bones of the spine
8. Osteomyelitis.
9. Aneurysms.
10. Pelvic infections.
11. Vertebral fractures.
12. Spondylolysis.
13. Cauda equina syndrome.
14. The wrong type of chair, a keyboard or monitor that is positioned at the wrong angle.
Symptoms of Back Pain?
1. Pain in the lower part of the back.
2. Pain in the back, front of your Leg.
3. Worse pain at night.
4. Worse pain with prolonged sitting.
5. Weakness in the Leg.
6. Muscles become weak and lose flexibility.
People do not need to suffer back pains if they merely identify how to take care of this condition correctly. Here are the tips.
1. The best care of a back injury is rest in order to allow the back to heal.
2. Keep a pillow between your knees when you lying on one side.
3. Massage can be very helpful for muscles and tissues.
4. Use of ice or heat but don’t use a heating pad on "high" or place ice directly on the skin, or when using on a person with poor skin sensation.
5. Do NOT perform activities that involve heavy lifting or twisting of your back.
6. Medication can reduce pain.
7. DO NOT wear high heels.
8. Heat, ice, ultrasound and electrical stimulation can improve circulation and reduce pain.
9. Moves the joints of the spine with your hands.
10. Avoid standing for long periods of time.
11. Exercises to build flexibility, strength and endurance.
12. Lay your back on a hard surface such as the floor and then Place your legs on a chair and Support your lower back with a rolled towel can reduces the back pain.
13. If using a computer, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.
14. Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
15. Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time.
16. Bring your car seat as far forward as possible to avoid bending.
17. Avoid exercise in the days right after the pain begins like Jogging, sports, Golf, Dancing, Weight lifting and Sit-ups.
18. Always follow the instructions of your doctor or physical therapist.
19. Use a stool under your feet while sitting.
20. Lose weight.
21. Take at least one minute to stand, stretch, walk or change positions.
22. Stand with weight equal on both feet.
23. Sit in a firm chair with armrests to relieve pressure in your back and shoulders.
Back Exercises:
1. Sitting on an exercise ball: Try sitting on an exercise ball for a few minutes several times throughout the day. You can roll around on it while sitting to help stretch the back.
2. Wall Slides: Stand upright with your back against a wall and feet shoulder width apart
and then slowly bend your knees, sliding your back down the wall, for a count of five until your knees are bent at a 45 degree angle.
3. Leg raises Exercise: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.
4. ARCH exercise: Arch your back inward and lock it with muscle power and then tuck your chin in as in military attention and stick out your chest to arch your back. Then squat down to the load. Grasp the load securely. Curl it to your body. Keep your chin tucked and lift smoothly.
5. Carrying: Hold the load close to your body. Keep your chin tucked and lower back slightly arched. Try to stand an inch taller than usual as you carry the load.
6. Partial sit-up to strengthen stomach muscles: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.
7. Twist exercise: Lie on your back with your knees bent and your feet flat on the floor. Keep your legs together and cross your arms over your chest. Tilts your pelvis up and push your lower back to the floor, then slowly lift your buttocks off the floor as far as you can without straining. Maintain the position for five seconds and then lower your buttocks to the floor. Repeat four to five times. Take Breathe normally throughout.
8. Knee rolling exercise: It is good in the early stages of back pain.
9. Knees exercise: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees not your head toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Repeat it for five times.
10. Knees and chest exercise: Pull your knees with your hands to the chest and count to 10. Do not lift your shoulders from floor and then release all.
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3 comments:
This is very nice blog. You have explained the topic in detailed manner. Thanks for sharing this is really going to help the readers.
Good posture and regular exercise helps minimize chronic back conditions. Thanks for sharing those exercises.
Wow! very helpful blog you have here. Thank you very much. I always suffer back pain and I didn't have any idea what to do with it until i came across with your blog.
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