back pain, back pain symptoms, back pain treatment
With about nine of every 10 Americans suffering from lower back pain at least once in their lives, nearly everyone is aware of how troublesome it can be. And, as with many ailments, the best treatment is prevention. Here are some tips to achieve that.
Back Pain Treatment
Maintain fitness level
As little as 10 extra pounds puts great stress on your lower back. It also makes it more difficult to maintain good posture. Eat well and exercise regularly.
Aerobic exercise will help prevent weight gain and stiffness for a healthier lower back. Perform mild aerobic exercise such as walking three to five times per week for 30 to 45 minutes. Keep joint compression and pounding to a minimum. For example, run two or three days a week, not six or seven, and cross-train on off days: elliptical, bike, swim, kayak.
Core stabilization exercises designed to strengthen the abdominal and lower back muscles will help prevent injury. Some examples of core exercises:
Pelvic tilt: Lie on your back and perform a pelvic tilt as you flatten your lower back into the floor.
Pelvic tilt and heel slide: Lie on your back; hold a pelvic tilt as you slide one heel up and down, and repeat with the other heel.
Core on ball: Perform arm exercises for biceps and triceps with light weights while sitting on a therapeutic ball, simultaneously trying to hold an isometric contraction of your abdominal and lower back muscles.
Avoid sit-ups unless you’re at a higher fitness level. Instead, you can limit repeated flexion and torque on the lower back by using core stabilization techniques to strengthen abdominal muscles.
Back Pain Precautions
Do not smoke
Smoking affects natural healing because it constricts the small blood vessels. Smokers have a much higher incidence of lower back pain and failure from back surgery.
Practice good posture and body mechanics
Good posture is critical for a healthy back. When sitting, standing or walking, maintain a slight arch in your lower back, keep your shoulders back and keep your head over your shoulders. When sitting, use a towel roll or a small pillow in the small of your back.
Perform postural exercises throughout the day. Most of us spend much of the day sitting, standing and reaching forward, flexing the spine. Postural exercises are designed to stretch your back in the opposite direction of flexion by extending or arching. Perform these slowly, hold for three to five seconds and repeat six times each, six times per day:
Chin tucks: Tuck your chin back to bring your head over your shoulders.
Shoulder blade pinch: Pinch your shoulder blades together.
Standing arch: While standing, put your hands behind your back and extend your lower back 10 to 20 degrees.
Sitting: Use an ergonomic chair and work station with a lumbar support and adjustable heights. Get close to your keyboard and monitor. Stand up and perform the postural exercises above every 45 to 60 minutes.
Driving: If you drive long distances, use a lumbar support to keep an arch. Sit close to your steering wheel to prevent bending forward. Stop to stretch using the above postural exercises every 45 to 60 minutes.
Lifting: Think twice. Be mindful of the weight, size and shape of the object. Also, consider the height of the object, handles or grips, location to place the object and foot traction prior to the lift.
First, bend your knees and arch your back. Then brace your abdominal muscles. Bend your spine forward as little as possible to pick up the load. Use your legs and turn with your feet; do not twist your spine with the load in your hands. When possible, get help to lift very heavy loads, and push rather than pull. Immediately after the lift, stand up straight and stretch your lower back into extension.
Clothing: If you walk or stand most of the day, wear good shoes. Avoid high heels and shoes without adequate support, like sandals. Tight pants, a tight belt and an oversized wallet in the back pocket can all contribute to lower back pain.
So these are the causes and treatment for back pain which helps you in your daily life.
back pain, back pain symptoms, back pain treatment ,symptoms