Back pain sufferers need to find the root cause of their back pain before trying to fix it. This article identifies potential causes of back pain and then steers back pain sufferers toward finding their own specific cause(s) of back pain. Once the cause of back pain is identified, action must be taken to eliminate it for good. Read more ..................
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If you feel that back pain is completely overwhelming your life, you are not alone. So many people live with debilitating, even crippling back pain everyday seemingly with no end in sight.
It is a daily ritual for them to reach into the medicine cabinet and pop a pill of their favorite over-the-counter pain reliever or doctor prescribed medication.
Despite the publicized health risks for taking these drugs on a continuous basis, back pain sufferers continue to swallow pills even if the relief only lasts temporarily and is miniscule at best. A cycle of doctor visits, pick-ups at the local pharmacy and popping pills becomes a way of life.
But does it have to be this way? Are we truly limited to just a bottle of medication with potential side effects and the one-sided advice from a doctor?
ABSOLUTELY AND POSITIVELY NO WAY!!!
AND YES...YOU AND YOU ALONE CAN DEFEAT YOUR OWN BACK PAIN!
First, you must understand that everyone for the most part has access to a huge arsenal of tools for combating, eliminating and managing back pain. But not everyone has the same degree and cause of back pain.
It is so important to find and effectively use the right set of tools for your own particular situation.
For example, too much rest or relaxation (a tool for getting rid of back pain) has the potential to be detrimental to your health if weak and underdeveloped muscles are the underlying cause of your back pain.
On the other hand, if you suffer a herniated disk from playing a sport, rest and relaxation may play a larger role in a quick recovery.
So essentially, effectively treating your back pain first depends on identifying the primary cause(s) or origin(s) of your back pain.
The better you are at identifying the cause of back pain for your own particular situation, the more specific and exact your arsenal of tools will become to effectively eliminate your back pain for good.
So after all that, you must identify the cause(s) of your back pain. Let's look at some common causes of back pain.
Common Causes Of Back Pain
-Poor Posture
-Injury (Sports, Car Accident, Fall, etc.)
-Poor Genetics Or Congenital Disorder (Scoliosis, Spinal Stenosis, Degenerative Disk, etc.)
-Using Improper Lifting Techniques
-Obesity
-Frail Bone Structure/Osteoporosis/Osteoarthritis
-Muscle Weakness/Imbalances
-Lack Of Exercise/Sedentary Lifestyle
-Poor Nutrition
-Stress/Anxiety
-Poor Sleep
-Performing A Repetitive Motion That Puts Strain On Your Back
Take a good long look at the list above. Just about everyone who suffers with back pain can relate to one or several if not all of these common causes of back pain. I, personally, can relate to every single one.
And it's ok to have several causes or identifiers of your back pain. The more you can discover, the more weapons you will have to effectively combat and eliminate your back pain for good.
Back pain is similar to a weed. You can't just mow over the top of it and hope you never see it again. You have to find the root of the weed or the root of the problem in order to effectively treat it.
How do you do this?
Well, you need to examine your own lifestyle. I would like you to ask yourself these questions to help determine your cause(s) of back pain:
Questions To Determine Cause Of Back Pain/Circle All 'Yes' Answers
1. Do I suffer from a congenital condition or was I born with a spinal condition?
2. Do I not pay attention to my posture either sitting or standing?
3. Do I not practice good posture either sitting or standing?
4. Have I suffered from a recent car accident or fall and subsequently experienced back pain not long after?
5. Do I do a lot of heavy lifting or bending over in my job or at home?
6. Do I perform an unnatural repetitive motion at work or at home?
7. Do I not practice safe lifting techniques?
8. Am I 20 pounds or more overweight?
9. Do I not eat enough fruits and vegetables?
10. Do I not drink enough water? 8-12 glasses per day?
11. Do I eat too many sweets and foods containing sugar?
12. Have I been diagnosed with osteoporosis or arthritis?
13. Do I lead a sedentary lifestyle? Am I a couch potato?
14. Am I under a lot of stress? Do I suffer with anxiety?
15. Do I have trouble sleeping?
Of course, these are just a handful of questions you could ask yourself to discover the root cause(s) of your back pain. Please circle the questions that have a 'Yes' next to them if you have not already.
Take a good look at the questions you circled. This method is not foolproof but it is a great way to see all the potential causes or root origins of your back pain. You should see the things you need to improve in order to help you live free of back pain.
Once you know or at least have some idea of the cause(s) of your back pain, then you can delve deeper into the plethora of ways to combat and eliminate it once and for all.
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Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com . He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
Showing posts with label lower back pain. Show all posts
Showing posts with label lower back pain. Show all posts
Monday, February 5, 2007
Information You Should Not Ignore If You Are Worried About Poor Posture Causing Your Back Pain
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back. Read more ....................
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Proper posture is important because it keeps your spine in a more neutral position that does not put pressure on bones, muscles, disks, soft tissue, nerves and other structures in the back.
Now I know what you are thinking already. "I practice good posture and I don't need to read this." Ahhh...but do you really pay attention to your posture? Can you honestly say when you sit down or take a walk that you are reminding yourself about your posture?
I bet the only time you really pay attention to your posture is when you sit up after slouching in your seat and then tell yourself, "I am practicing good posture." Now think about all the times that you practice bad posture and don't even realize it.
And you wonder why you have back pain? Look, unless you are a robot, you can't practice perfect posture all the time. Whether sitting or standing, just try to be more aware of your overall posture.
But what can you do to practice better posture besides just sitting up straight?
One of the easiest ways to fall into a habit of poor posture is typing at a computer. Your hands reach for the keyboard which causes your shoulders to slump forward. This promotes poor posture and can lead to back problems.
Here's a trick. Get a yard stick and place it across the center of your sternum just below your clavicle bones. As you are sitting and holding the yard stick (or you could have someone hold it for you) try to keep your shoulders from touching it. You shouldn't feel like you have to hold your shoulders back either.
Good posture should always be comfortable. This will teach you to keep your shoulders from slumping forward and causing you to have poor posture. Practice this a few times with the yard stick. Do it long enough until it is reinforced in your mind and you are trained to keep your shoulders back without having to use a yard stick.
Also, try not to lean to one side while either sitting or standing. It's so easy to just lean to one side and let your elbow rest on a table while sitting or lean your body weight to one side while standing in one place. These tiny shifts albeit small and seemingly insignificant put a gradual strain on the muscles, ligaments and vertebrae in your back.
You can also analyze your own posture while sitting in front of a mirror. Look in the mirror and see if you are sitting all the way back in your chair. See if your shoulders are slumped forward? Does the lower lumbar area of your back fit snug up against your chair if it has a lumbar support? Are you sitting straight in the chair instead of at an angle? Are you leaning too much against the back of the chair which can promote the sagging of back muscles and poor posture? These are just some of the observations you can make to better analyze faults so you can make the necessary adjustments for better overall posture.
Do you own a good pair of shoes?
It is so important to have a relatively new pair of comfortable running shoes or casual shoes or boots to maintain good posture. I once owned a pair of rubber-soled boots that I wore for about 2 years. One of the rubber soles of the boots was completely worn down making one of my legs essentially longer than the other and throwing my spine completely out of alignment.
Moral of the story: Check your shoes and make sure you don't have the same problem. If you have a pair of running shoes, you might want to consider buying a new pair every 3-6 months depending on how much you run.
One more thought that immediately comes to mind while we are on the subject of leg length is short-leg syndrome. Many people may have one leg slightly shorter than the other and not even know it. If you suspect this might be the cause of your back pain, you might want to see a chiropractor or an orthapaedist to make a proper evaluation. A simple lift or insert in your shoe might be all you need to correct this problem and end your back pain.
If you really have a hard time maintaining good posture you can try a support or lumbar device such as a lumbar roll. Since many sofas or pieces of furniture are so poorly designed for your back anatomically, a lumbar roll should certainly be used on a chair or especially a couch that really doesn't offer any lumbar support.
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back.
------------------------
Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com
He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
-----------------------------------------
Proper posture is important because it keeps your spine in a more neutral position that does not put pressure on bones, muscles, disks, soft tissue, nerves and other structures in the back.
Now I know what you are thinking already. "I practice good posture and I don't need to read this." Ahhh...but do you really pay attention to your posture? Can you honestly say when you sit down or take a walk that you are reminding yourself about your posture?
I bet the only time you really pay attention to your posture is when you sit up after slouching in your seat and then tell yourself, "I am practicing good posture." Now think about all the times that you practice bad posture and don't even realize it.
And you wonder why you have back pain? Look, unless you are a robot, you can't practice perfect posture all the time. Whether sitting or standing, just try to be more aware of your overall posture.
But what can you do to practice better posture besides just sitting up straight?
One of the easiest ways to fall into a habit of poor posture is typing at a computer. Your hands reach for the keyboard which causes your shoulders to slump forward. This promotes poor posture and can lead to back problems.
Here's a trick. Get a yard stick and place it across the center of your sternum just below your clavicle bones. As you are sitting and holding the yard stick (or you could have someone hold it for you) try to keep your shoulders from touching it. You shouldn't feel like you have to hold your shoulders back either.
Good posture should always be comfortable. This will teach you to keep your shoulders from slumping forward and causing you to have poor posture. Practice this a few times with the yard stick. Do it long enough until it is reinforced in your mind and you are trained to keep your shoulders back without having to use a yard stick.
Also, try not to lean to one side while either sitting or standing. It's so easy to just lean to one side and let your elbow rest on a table while sitting or lean your body weight to one side while standing in one place. These tiny shifts albeit small and seemingly insignificant put a gradual strain on the muscles, ligaments and vertebrae in your back.
You can also analyze your own posture while sitting in front of a mirror. Look in the mirror and see if you are sitting all the way back in your chair. See if your shoulders are slumped forward? Does the lower lumbar area of your back fit snug up against your chair if it has a lumbar support? Are you sitting straight in the chair instead of at an angle? Are you leaning too much against the back of the chair which can promote the sagging of back muscles and poor posture? These are just some of the observations you can make to better analyze faults so you can make the necessary adjustments for better overall posture.
Do you own a good pair of shoes?
It is so important to have a relatively new pair of comfortable running shoes or casual shoes or boots to maintain good posture. I once owned a pair of rubber-soled boots that I wore for about 2 years. One of the rubber soles of the boots was completely worn down making one of my legs essentially longer than the other and throwing my spine completely out of alignment.
Moral of the story: Check your shoes and make sure you don't have the same problem. If you have a pair of running shoes, you might want to consider buying a new pair every 3-6 months depending on how much you run.
One more thought that immediately comes to mind while we are on the subject of leg length is short-leg syndrome. Many people may have one leg slightly shorter than the other and not even know it. If you suspect this might be the cause of your back pain, you might want to see a chiropractor or an orthapaedist to make a proper evaluation. A simple lift or insert in your shoe might be all you need to correct this problem and end your back pain.
If you really have a hard time maintaining good posture you can try a support or lumbar device such as a lumbar roll. Since many sofas or pieces of furniture are so poorly designed for your back anatomically, a lumbar roll should certainly be used on a chair or especially a couch that really doesn't offer any lumbar support.
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back.
------------------------
Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com
He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
Massage Therapy and Back Pain
With inflammation, the back muscles can spasm, thus causing both lower back pain and difficulty in moving. Massage therapy helps to relieve muscle spasm, improve body circulation and promote healing injuries. It can also help prevent injury. The large upper back muscles are also prone to irritation, either due to weakness or overuse. Read more .............
--------------------------------------
Registered massage therapists are trained in the assessment and diagnosis of injuries of the soft tissue and joints of the body. They use a blend of modern science and ancient philosophies to treat many conditions. Massage therapy is becoming more widely accepted in the medical community as a credible treatment for many types of back pain. Studies have shown that massage therapy can benefit chronic back pain sufferers by increasing blood flow and circulation, decreasing tension in the muscles, reducing pain caused by tight muscles and even improving sleep. Massage therapy can provide relief for many common conditions that cause back pain, such as arthritis, fibromyalgia, sports injuries and various other soft tissue sprains and strains.
Massage is non-invasive and considered very low risk for most people. In addition to physical benefits, massage is usually relaxing. This can have profound psychologically benefits, particularly to someone suffering from chronic back pain. Depression is a symptom of chronic pain. Massage is thought to release endorphins, natural chemicals in the body that make you feel good and act as pain suppressors.
It is estimated that 75% of healthcare providers have sent their patients to massage therapists. If appropriate, you may want to ask your physician for a referral to a massage therapy professional in your area.
Most episodes of acute lower back pain are caused by muscle strain, such as from lifting a heavy object, or a traumatic injury like a sudden movement or a fall. The lower back pain can be severe and last anywhere from several hours to a couple of weeks. When back muscles are strained or torn, they can become inflamed.
With inflammation, the back muscles can spasm, thus causing both lower back pain and difficulty in moving. Massage therapy helps to relieve muscle spasm, improve body circulation and promote healing injuries. It can also help prevent injury. The large upper back muscles are also prone to irritation, either due to weakness or overuse.
Spinal arthritis is the inflammation of the joints of the spine. It can cause the breakdown of cartilage between the aligning facet joints in the back portion of the spine. As the facet joints become inflamed they create frictional pain as bone rubs on bone. Massage therapy can help to reduce osteoarthritis pain by improving circulation, reducing stress and muscle tension. However, it is important to seek a professional who is specifically trained in treating people with arthritis.
It is important to obtain a proper diagnosis on the cause of your back pain from a medical practitioner before beginning massage therapy. This is to ensure you receive the appropriate treatments and to rule out potentially serious conditions.
------------------------
For back pain sufferers, it is important obtain an accurate medical diagnosis of the cause of back pain. Massage therapy can effectively treat many types of back pain on its own or when combined with medical treatment. More revealing facts and resources about causes and treatment of back pain is available at
http://www.guidetobackpain.com/art-massage
--------------------------------------
Registered massage therapists are trained in the assessment and diagnosis of injuries of the soft tissue and joints of the body. They use a blend of modern science and ancient philosophies to treat many conditions. Massage therapy is becoming more widely accepted in the medical community as a credible treatment for many types of back pain. Studies have shown that massage therapy can benefit chronic back pain sufferers by increasing blood flow and circulation, decreasing tension in the muscles, reducing pain caused by tight muscles and even improving sleep. Massage therapy can provide relief for many common conditions that cause back pain, such as arthritis, fibromyalgia, sports injuries and various other soft tissue sprains and strains.
Massage is non-invasive and considered very low risk for most people. In addition to physical benefits, massage is usually relaxing. This can have profound psychologically benefits, particularly to someone suffering from chronic back pain. Depression is a symptom of chronic pain. Massage is thought to release endorphins, natural chemicals in the body that make you feel good and act as pain suppressors.
It is estimated that 75% of healthcare providers have sent their patients to massage therapists. If appropriate, you may want to ask your physician for a referral to a massage therapy professional in your area.
Most episodes of acute lower back pain are caused by muscle strain, such as from lifting a heavy object, or a traumatic injury like a sudden movement or a fall. The lower back pain can be severe and last anywhere from several hours to a couple of weeks. When back muscles are strained or torn, they can become inflamed.
With inflammation, the back muscles can spasm, thus causing both lower back pain and difficulty in moving. Massage therapy helps to relieve muscle spasm, improve body circulation and promote healing injuries. It can also help prevent injury. The large upper back muscles are also prone to irritation, either due to weakness or overuse.
Spinal arthritis is the inflammation of the joints of the spine. It can cause the breakdown of cartilage between the aligning facet joints in the back portion of the spine. As the facet joints become inflamed they create frictional pain as bone rubs on bone. Massage therapy can help to reduce osteoarthritis pain by improving circulation, reducing stress and muscle tension. However, it is important to seek a professional who is specifically trained in treating people with arthritis.
It is important to obtain a proper diagnosis on the cause of your back pain from a medical practitioner before beginning massage therapy. This is to ensure you receive the appropriate treatments and to rule out potentially serious conditions.
------------------------
For back pain sufferers, it is important obtain an accurate medical diagnosis of the cause of back pain. Massage therapy can effectively treat many types of back pain on its own or when combined with medical treatment. More revealing facts and resources about causes and treatment of back pain is available at
http://www.guidetobackpain.com/art-massage
Monday, January 29, 2007
Exercise Can Help Relieve Lower Back Pain
If you are one of the millions of people that suffer from lower
back pain, then you need to know that exercise can do wonders
for you. When it comes to relieving lower back pain, exercise
provides more long term relief than any back pills that your
doctor can give you. The fact is, pills only serve to mask the
problem by providing temporary relief of the pain, but the
problem that is causing much of the pain is still there.
Exercise will strengthen the muscles that support your back and
improve flexibility thus greatly reducing the chances of future
attacks.
You should be doing a three fold program of exercise which
includes aerobics, resistance and stretching exercises. Aerobic
exercise like walking and bike riding will begin to get your
body conditioned properly because it strengthens your heart and
lightly works your muscles. Resistance exercise like weight
lifting will strengthen the muscles that support your back.
Stretching exercises will increase flexibility giving your back
a greater range of motion. Your doctor can guide you as to when
and how much of each type of exercise you should be getting.
For people with lower back pain, the best aerobic exercises to
do are low impact ones like swimming, walking and bike riding.
Jogging, dance aerobics and step aerobics all produce repeated
impact on your back and on your knee and hip joints as well. In
order to get in good condition, start out with 15 minutes of
light aerobic work per day, 2 to 3 times per week, and then
gradually build yourself up to 30 to 40 minutes per day, 4 to 5
times per week.
You should be working enough to raise your heart rate to be in
between 65% to 85% of your maximal heart rate. You determine
your maximal heart rate by subtracting your age from 220.
Regardless of whether you are walking, bike riding or doing any
other aerobic exercise, always maintain good posture. This means
sit up strait, stand strait and do not slouch or lean forward.
Good posture is essential to any good exercise program.
When it comes to resistance exercising, you always want to
concentrate on the abdominal muscles. These muscles play a
major part in giving your lower back support and the stronger
they are, the more relief for your back. Also important is to
do exercises that are designed to specifically strengthen the
lower back muscles themselves. You will best benefit from
working each muscle group 2 to 3 times per week. You may want
to hire a qualified fitness trainer to help get you on your way
by designing a resistance program that is right for you.
Remember that while resistance exercise is great for
strengthening the targeted muscles being worked, there should
never be any pain involved. Some discomfort should be present
in the muscles being worked while performing the exercises for
them, but should subside very shortly after completion of the
exercise. If there is any pain during the exercises or if
discomfort persists for some time after, it is a sign that
something is wrong and exercising should be discontinued and
your doctor should be consulted immediately.
As far as stretching is concerned, 10 to 15 minutes of moderate
stretching per day is usually enough to get the job done just
fine. Here you really want to concentrate on stretching your
hamstrings which are the muscles in the back of your upper
legs. The looser your hamstring muscles are, the better range
of motion your back will have as flexible hamstring muscles do
not put the strain on your lower back that tight ones do.
Stretching the lower back muscles is also a must and sitting on
the floor with your legs flat on the floor in front of you while
you slowly reach for your toes until you can't go any further,
hold for 10 seconds, and sit back up is a great exercise to
stretch both your hamstrings and your lower back. Repeat this
stretch 2 to 3 times each day.
While there are no miracle cures for lower back pain, you can
make living with a lower back condition much easier to deal
with by simply incorporating some exercise into your life each
day. It is worth the effort in the long run give up 30 to 40
minutes per day, 4 to 5 days per week to exercise away your
lower back pain.
About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
back pain, then you need to know that exercise can do wonders
for you. When it comes to relieving lower back pain, exercise
provides more long term relief than any back pills that your
doctor can give you. The fact is, pills only serve to mask the
problem by providing temporary relief of the pain, but the
problem that is causing much of the pain is still there.
Exercise will strengthen the muscles that support your back and
improve flexibility thus greatly reducing the chances of future
attacks.
You should be doing a three fold program of exercise which
includes aerobics, resistance and stretching exercises. Aerobic
exercise like walking and bike riding will begin to get your
body conditioned properly because it strengthens your heart and
lightly works your muscles. Resistance exercise like weight
lifting will strengthen the muscles that support your back.
Stretching exercises will increase flexibility giving your back
a greater range of motion. Your doctor can guide you as to when
and how much of each type of exercise you should be getting.
For people with lower back pain, the best aerobic exercises to
do are low impact ones like swimming, walking and bike riding.
Jogging, dance aerobics and step aerobics all produce repeated
impact on your back and on your knee and hip joints as well. In
order to get in good condition, start out with 15 minutes of
light aerobic work per day, 2 to 3 times per week, and then
gradually build yourself up to 30 to 40 minutes per day, 4 to 5
times per week.
You should be working enough to raise your heart rate to be in
between 65% to 85% of your maximal heart rate. You determine
your maximal heart rate by subtracting your age from 220.
Regardless of whether you are walking, bike riding or doing any
other aerobic exercise, always maintain good posture. This means
sit up strait, stand strait and do not slouch or lean forward.
Good posture is essential to any good exercise program.
When it comes to resistance exercising, you always want to
concentrate on the abdominal muscles. These muscles play a
major part in giving your lower back support and the stronger
they are, the more relief for your back. Also important is to
do exercises that are designed to specifically strengthen the
lower back muscles themselves. You will best benefit from
working each muscle group 2 to 3 times per week. You may want
to hire a qualified fitness trainer to help get you on your way
by designing a resistance program that is right for you.
Remember that while resistance exercise is great for
strengthening the targeted muscles being worked, there should
never be any pain involved. Some discomfort should be present
in the muscles being worked while performing the exercises for
them, but should subside very shortly after completion of the
exercise. If there is any pain during the exercises or if
discomfort persists for some time after, it is a sign that
something is wrong and exercising should be discontinued and
your doctor should be consulted immediately.
As far as stretching is concerned, 10 to 15 minutes of moderate
stretching per day is usually enough to get the job done just
fine. Here you really want to concentrate on stretching your
hamstrings which are the muscles in the back of your upper
legs. The looser your hamstring muscles are, the better range
of motion your back will have as flexible hamstring muscles do
not put the strain on your lower back that tight ones do.
Stretching the lower back muscles is also a must and sitting on
the floor with your legs flat on the floor in front of you while
you slowly reach for your toes until you can't go any further,
hold for 10 seconds, and sit back up is a great exercise to
stretch both your hamstrings and your lower back. Repeat this
stretch 2 to 3 times each day.
While there are no miracle cures for lower back pain, you can
make living with a lower back condition much easier to deal
with by simply incorporating some exercise into your life each
day. It is worth the effort in the long run give up 30 to 40
minutes per day, 4 to 5 days per week to exercise away your
lower back pain.
About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
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