Back pain is often a sign of injury or some underlying problem related to your spine – its bones, muscles, and other soft tissues. It could disrupt your work, routine, and your daily activities. It may even affect your normal lifestyle as you are unable to participate in recreational activities due to pain.
Fortunately for those who suffer from back pain, episodes of this condition do not often last long. In fact, most of episodes last from a few days to a few weeks and rarely do they last more than three months. If they do, then you are advised to consult a doctor since pain may just be a symptom of a far more serious injury or disorder.
In most cases, certain pain management methods may be used to achieve back pain relief. The treatment could range from use of nonprescription drugs to massage therapies and traditional remedies like acupuncture and yoga.
Below are some of the popular methods used for lower back pain relief:
1. Exercise
Many people believe that rest is best for a painful back, but actually, what your back really needs when it’s hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury.
This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. If you do not know of any, you can always ask your doctor for reference. For sure the list that they will give includes swimming and walking to say the least. There are also movement therapies to develop proper posture.
To manage pain, you may do any of the following:
• Walk short distances
• Stretch and do flexibility exercises
• Use a stationary bicycle
• Swim
2. Losing Weight
Losing weight can also be a back pain relief. This is because being overweight can make the ache get worse. You also have to get your muscles in better shape and improving your postures when sitting, standing or sleeping.
Remember, if your head is not in line with your body it is like having a 15-pound weight constantly pulling you forward, which can strain the neck and shoulders. Standing and sitting with good posture create a vertical line with the body that can make you appear up to 10 pounds lighter.
3. Heating Pads and Ice Packs
Following trauma, the person should apply an ice pack or compress over the injured area. Do this for up to 20 minutes several times every day. If you still do not achieve back pain relief after two to three days of cold treatment, use a heat pack. This will help relax the muscles and increase blood flow, speeding up recovery.
4. Physical Therapy
Sometimes, rest and exercise, the most common forms of back pain treatment, may not produce the desired results. Even so, pain may still be treated without going for surgery. Manual physical therapy is a method of lower back pain treatment that uses a specialized type of physical therapy to relieve pain.
Physical therapy uses different techniques, such as ultrasound, electrical stimulation, cryotherapy, massage, exercise, and heat in order to relieve muscle spasms, increase flexibility, strengthen muscles, relieve pain, and accelerate the healing process.
5. Massage Therapy
Studies have shown that massage therapy is more effective than both chiropractic and acupuncture for relieving pain due to muscle spasms. The benefits of massage therapy include improved circulation, which helps alleviate muscle soreness; muscle relaxation, which helps muscles move without pain; and increased endorphins, the body’s natural pain relievers. You should be aware that the kind of massage you receive in a spa is not the same kind of massage used to treat back pain.
6. Water Therapy:
Hydrotherapy for back pain relieves pain by loosening the muscles and ridding the body of toxins that produce pain and inflammation. Water exercise therapy has many benefits. The buoyancy of water supports the patient’s weight, allowing a greater range of motion when the person has too much pain to exercise on land.
This makes water exercise therapy ideal for everyone who seeks relieve from back pain. Additionally, the water temperature should be warm enough to relax muscles, which also helps relieve pain. Warm baths are excellent for relieving mild backaches.
About The Author:
Nishanth Reddy is an author and publisher of many health related websites. Visit his website for more Information about back pain relief and treatment methods. Learn the alternative treatment methods used for back pain relief.
http://www.back-pain-relief-guide.info
Wednesday, February 28, 2007
How To Get Natural Back Pain Relief?
The highest rate of back pain sufferers is found in the age group of 45 to 64. Incidentally, this is also the age bracket in which you are expected to be most active as your home routine and your work routine takes on punishing proportions. So to be saddled with the irritating complaint of back pain is more than what you have catered for. Relief for such a problem is sought from all quarters.
One of the most frequent ways in which people try to get rid of back pain is by methods that would leave little or no side-effects. Since allopathic medicines are often known for their side effect tendencies, people with back pain hesitate to adopt these medicines for curing and preventing their back pain. In that case the answer lies in turning to herbal and traditional sources of medicine for relief from back pain.
These alternative sources of medicine have been in use for centuries in countries like India. Several other practitioners belonging to other schools of medicines also advice the sufferers of back pain to turn to alternate sources of medication and find out a way out of back pain problem.
One of the best known alternate medicine sources for relieving back pain is Ayurveda. This ancient science of medicine is based on individual attention for curing back pain. Thus the “dosha” or individual condition and nature of the person is studied closely before a prescription is made for relieving his back pain.
The logic behind such a course of treatment is that the vitiated dosha in the person results in back pain and the cure lies in correcting the vitiated dosha. The herbal preparation thus prescribed is ashtha vargam and it has to be administered internally.
Thus the dosage and the methodology of taking the medicine of this kind, is thus made for the individual and given to him alone. If another person takes the same medicine it may or may not work on him or her at all.
In addition to this internal medicine regimen there is also a routine of external discipline that has to be instituted alongside. The purgation of the system is necessary for back pain sufferers and Ayurveda has specially prepared medications for this purpose. Also the panchakarma treatment is a common way of attending to the problem of back pain.
This system consists of a round of massage with herbal oils and the application of a medicated enema. Sometimes the Ayurveda practitioners also recommend a series of yoga asanas for the patient who comes to him with a complaint of back pain.
But then it is necessary to perform these asanas under the guidance of a properly trained yoga teacher who realizes that the purpose of the yoga is not body and mind-building but for allaying the problem of back pain. When all these methods are put in place, the sufferer from back pain is well set on the path of relief.
About the author
Ashish Jain writes about a number of different topics. For more information on back pain visit http://www.backpaindetails.com For additional back pain articles visit the articles page: http://www.backpaindetails.com/index.html To comment on this article visit: http://www.backpaindetails.com/pain
One of the most frequent ways in which people try to get rid of back pain is by methods that would leave little or no side-effects. Since allopathic medicines are often known for their side effect tendencies, people with back pain hesitate to adopt these medicines for curing and preventing their back pain. In that case the answer lies in turning to herbal and traditional sources of medicine for relief from back pain.
These alternative sources of medicine have been in use for centuries in countries like India. Several other practitioners belonging to other schools of medicines also advice the sufferers of back pain to turn to alternate sources of medication and find out a way out of back pain problem.
One of the best known alternate medicine sources for relieving back pain is Ayurveda. This ancient science of medicine is based on individual attention for curing back pain. Thus the “dosha” or individual condition and nature of the person is studied closely before a prescription is made for relieving his back pain.
The logic behind such a course of treatment is that the vitiated dosha in the person results in back pain and the cure lies in correcting the vitiated dosha. The herbal preparation thus prescribed is ashtha vargam and it has to be administered internally.
Thus the dosage and the methodology of taking the medicine of this kind, is thus made for the individual and given to him alone. If another person takes the same medicine it may or may not work on him or her at all.
In addition to this internal medicine regimen there is also a routine of external discipline that has to be instituted alongside. The purgation of the system is necessary for back pain sufferers and Ayurveda has specially prepared medications for this purpose. Also the panchakarma treatment is a common way of attending to the problem of back pain.
This system consists of a round of massage with herbal oils and the application of a medicated enema. Sometimes the Ayurveda practitioners also recommend a series of yoga asanas for the patient who comes to him with a complaint of back pain.
But then it is necessary to perform these asanas under the guidance of a properly trained yoga teacher who realizes that the purpose of the yoga is not body and mind-building but for allaying the problem of back pain. When all these methods are put in place, the sufferer from back pain is well set on the path of relief.
About the author
Ashish Jain writes about a number of different topics. For more information on back pain visit http://www.backpaindetails.com For additional back pain articles visit the articles page: http://www.backpaindetails.com/index.html To comment on this article visit: http://www.backpaindetails.com/pain
Adopt Correct Postures To Get Rid Of Back Pain
Back pain can affect an individual in many ways. Apart from the sheer physical discomfort of not being able to sit, stand, walk or even move a few steps conveniently, there are even deeper and more sinister results of back pain. Many a time, back pain has a telling effect on one’s nerves, and the irritated back pain sufferer makes life miserable for his family, friends, and his boss. This latter result can even have deep repercussions on the person’s career prospects. In short, the emotional well-being of the all the people around the back pain sufferer are made victims of back pain inconvenience.
So what then is the cause of such a nagging inconvenience?
The answer is a simple one: poor posture. In other words, the way you stand or sit or even lie down, has a great part in bringing up the back pain. If you slouch, stretch or jerk your movements suddenly, you are directly inviting back pain. The back muscles suffer a strain due to poor posture. In more critical cases back pain might be linked with subsidiary symptoms like sprain, ligament pain, and joints pain. In the most severe cases, back pain might also be due to a slipped disk. Thus the causes of back pain are numerous.
In addition to these infrequent incidents, there are other issues that bring about back pain. The commonest of these is lifting of weights. In homes and work places, we tend to lift heavy pieces of furniture in a bid to re-arrange the place. While all this might bring about a change and may even lead to convenience of life, the task, if performed suddenly, can lead to back pain. As the body is not used to lifting heavy furniture, one tends to position oneself inadequately so that the weight is not properly distributed. And the task results in a slipped disk or some linked problems that may then bring about acute episodes of back pain.
In cases of slipped disk that usually result from such careless movements, the need to be vigilant is even more pronounced. Usually a slipped disk results when one is lifting the furniture item on re-twists one’s body from the top of the waist rather than from below the waist. This results on the onset of a spasm. Indeed in the acute cases of back pain, one is even confined to bed rest.
When the back pain becomes unbearable and exercise is not possible as the spasm is acute, one can try a simple posture-correction routine. By lying on one’s back on a hard floor and lifting one leg at a time, up to the chest, one can provide the much needed relief from back pain. Pillows should be placed below the knees and the entire task should be performed slowly and carefully so that the body does not suffer from twinges of pain, while being relieved of it. In this way, the root cause of the disease will come to light and thereafter the steps to improve the back muscles will make you less prone to back pain. You can also make these steps as a part of your daily exercise routine.
About the author
Olga Sen writes articles on a different topics. For more information on back pain visit http://www.backpaindetails.com For additional back pain articles visit the following articles page http://www.backpaindetails.com/index.html To comment on this article visit: http://www.backpaindetails.com/pain
So what then is the cause of such a nagging inconvenience?
The answer is a simple one: poor posture. In other words, the way you stand or sit or even lie down, has a great part in bringing up the back pain. If you slouch, stretch or jerk your movements suddenly, you are directly inviting back pain. The back muscles suffer a strain due to poor posture. In more critical cases back pain might be linked with subsidiary symptoms like sprain, ligament pain, and joints pain. In the most severe cases, back pain might also be due to a slipped disk. Thus the causes of back pain are numerous.
In addition to these infrequent incidents, there are other issues that bring about back pain. The commonest of these is lifting of weights. In homes and work places, we tend to lift heavy pieces of furniture in a bid to re-arrange the place. While all this might bring about a change and may even lead to convenience of life, the task, if performed suddenly, can lead to back pain. As the body is not used to lifting heavy furniture, one tends to position oneself inadequately so that the weight is not properly distributed. And the task results in a slipped disk or some linked problems that may then bring about acute episodes of back pain.
In cases of slipped disk that usually result from such careless movements, the need to be vigilant is even more pronounced. Usually a slipped disk results when one is lifting the furniture item on re-twists one’s body from the top of the waist rather than from below the waist. This results on the onset of a spasm. Indeed in the acute cases of back pain, one is even confined to bed rest.
When the back pain becomes unbearable and exercise is not possible as the spasm is acute, one can try a simple posture-correction routine. By lying on one’s back on a hard floor and lifting one leg at a time, up to the chest, one can provide the much needed relief from back pain. Pillows should be placed below the knees and the entire task should be performed slowly and carefully so that the body does not suffer from twinges of pain, while being relieved of it. In this way, the root cause of the disease will come to light and thereafter the steps to improve the back muscles will make you less prone to back pain. You can also make these steps as a part of your daily exercise routine.
About the author
Olga Sen writes articles on a different topics. For more information on back pain visit http://www.backpaindetails.com For additional back pain articles visit the following articles page http://www.backpaindetails.com/index.html To comment on this article visit: http://www.backpaindetails.com/pain
The Transverse Abdominis: A Drastically Different Muscle
Copyright (c) 2007 Personal Fitness Developement
As we begin to focus on achieving goals for the New Year,
we often start by looking down at our stomach region. It
sticks out way too far for most of us. We often ask
ourselves what happened and what can we do about it? My
usual answer to my clients is, set goals. Remember the old
saying, "Focus on what you want, or you'll get what you
don't want." This could not be any more true in trying to
reduce your waistline and look good for Summer 2007.
To gain strength and support in our entire core or belly
region we are going to look at and discuss the transverse
abdominis. The TA is the deepest, innermost layer of all
abdominal muscles. The importance of this muscle's function
has been well documented, but unfortunately has been
greatly misunderstood by most fitness and medical
practitioners.
It has been shown that the transverse abdominis is the
first muscle to contract during any movement of the arm and
legs. What this means is that, prior to arms and legs
movements, there must be a preceding contraction of the TA
to stabilize the spine and pelvis during extremities
movement. When the spine and pelvis all are stable, the
nervous system sends signals to the brain, effectively
telling it tat it's safe to recruit the extremity muscles.
This stable foundation is a prerequisite for force
generation in our bodies. Force generation, simply put, is
movements combined in a sequence to achieve an outcome.
When the transverse abdominis is fully functional, all
joints in the body receive greater neurological energy,
thus allowing efficient and injury-free movement.
When the transverse abdominis is not working optimally, the
brain automatically lowers the neurological impulses to the
muscle, because the brain attempts to protect joints and
prevent any damage. When the joints are unstable, the
pressure-sensitive proprioreceptors in the joints begin to
sense excessive stress during movement. The brain in turn
attempts to cease muscular contraction, protecting the
joints and joint structures. Due to our evolutionary
adaptations in our bodies, the body will prioritize joint
longevity over movement ability. In other words, the brain
will attempt to shut you down before you get injured.
Now this is the way our body is arranged, but it doesn't
always work this way. If you are on painkillers for a bad
back, the neurological impulse to the brain will be
subdued, allowing for movement that would not normally
happen.
The result of a dysfunctional transverse abdominis is poor
movement quality and instability leading to early
degeneration of bold bones and joints. Any person wanting
to function, look, and feel better must maintain function
of this important muscle. In many cases, because of
surgeries (cutting the abdominal wall, C-sections,
hysterectomies, hernias, and other operations),
communication goes awry. Communication must be
reestablished through specific isolation exercise
techniques. These techniques are outlined in more detail in
my e-book Firm and Flatten Your Abs.
The most common cause of transverse abdominis dysfunction
is? What's your guess?
That's right-disuse!
Through inactivity, poor body awareness, respiratory
dysfunction, and neglect of physical and emotional health
the end result most often is physiological dysfunction.
Many quality movement patterns and skills will be lost
including effective function of the transverse abdominis.
Without a good functional TA you increase your chances of
injury.
There are few tricks you can do to get your transverse
abdominis functioning properly. This exercise will help you
gain communication with this often overlooked muscle. If
you have my Firm and Flatten Your Abs ebook, it is on page
51.
So here you go.
Four-Point Transverse Abdominis Tuck
This exercise is great for isolating the transverse
abdominis, for correcting "pooch belly," and reconnecting
with the nervous system. It is particularly valuable for
pre-surgery preparation and post-surgery rehabilitation. In
surgical procedures such as caesarean section and hernia,
the muscles, nerves, and tissues are cut, causing a loss of
neurological impulse (your brain tries to call your muscles
to wake them up, but the muscles don't answer!). Lack of
neural drive to the core muscles is one reason for the
belly hanging out. Certain exercises can help reconnect the
nervous and muscular systems so your "pooch belly" gets the
message from the brain loud and clear and pulls those
muscles in.
Note: Using a dowel rod can help you keep good neutral
exercise posture and provide biofeedback. (As the rod
touches different parts of your body, it makes you aware of
your body position.) If you use the dowel technique, place
the rod along your spine, making sure the back of your
head, upper back, and tailbone are in contact with the rod.
Position: Get down on all fours as though you were going to
crawl. Place your hands directly underneath your shoulders
and your knees directly beneath your hips.
Movement: 1. Inhale and let the transverse abdominis hang
out toward the floor. 2. Exhale, drawing the belly button
in toward the spine.
Avoid any spinal movement during this exercise such as
contracting the glutes, hamstrings, or external rotators.
Do this exercise using a 10-second hold and 10-second rest
cycle for three minutes. Do this two or three times a day
and you will see your belly getting a little smaller.
I hope you take advantage of this exercise to begin your
own quest for a firm and flatter abdominal region.
Till next week.
----------------------------------------------------
David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
recieve his free newsletter by visiting:
http://www.flattenyourabs.net