Back Pain Prevention
Many doctors can help you with your back pain. You may get advice from your primary doctor and also from specialists such as rehabilitation physicians and neurologists. Aside from drug treatment, they may recommend physical therapy or chiropractic sessions. While we can turn to the health care team for advice and treatment, we should should keep in mind that the we ourselves can significantly influence the success of back pain treatment.
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Treatment and prevention of back pain are not limited to trips to doctors' offices physical therapy sessions. There are a number of simple yet effective ways that can help you in taking care of your back. You can prevent back pain by taking steps to improve your physical condition and using body mechanics. These solutions include exercise, stretching, yoga and other body methods such as Egoscue method of physical movement.
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Back Pain and Regular Exercise
Sedentary lifestyle contributes to lower back pain. Many back problems are caused by weak and unused muscles. You need to keep your back in shape by doing regular exercises that can promote strength and endurance in your back and allow your muscles to work better. Choose exercises that won't cause strain on your back. You may benefit from low impact aerobic activities such as swimming and walking.
Abdominal and back muscle exercises are also recommended. These exercises strengthen and condition the muscles that support your spine. Exercising these important muscles gives your support system a boost, allowing it to ward off many causes of pain. You can do these exercises at home, and they do not require special exercise equipment. Remember to check with your doctor before you start an exercise program.
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Back Pain and Massage
Massage can help relieve both acute and more chronic back pain. Back pain from muscle strain may even be treated by massage therapy. Although massage is strongly associated with complimentary therapies, its now being accepted by healthcare providers as an effective method that can help fight back pain.
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Maintain a healthy weight
Being overweight greatly contributes to symptoms that occur with many conditions of the spine. The spine is designed to bear your weight and distribute the load while you are resting or moving. When the spine carries excess weight, it has no choice but to take up the burden, later on, this can lead to structural damage. If you are overweight, you should seek your doctor's advice for a healthy weight loss.
Smoking has been linked to an increased risk of back problems. Spine researchers theorized that smoking reduces oxygen levels in the spinal tissues, and this can hinder the recovery from back surgery or from other conditions that affect the spine.
Use of proper body mechanics
Postural stress is the most common cause of low back problems. Postural causes of low back pain include: prolonged sitting in a poor position, bending in bad working positions, as well as standing or lying for a long time in a poor position. Below are ways to avoid postural strain on your back.
Adopt a good sitting posture
People who often sit for prolonged periods are likely to adopt a poor posture. Keeping a slouched sitting posture long enough will cause over-stretching of ligaments. Once a poor sitting posture has become a habit, the joints and discs in your spine may suffer, causing movements and certain position to produce pain. To prevent those problems, you need to pay attention on your posture.
You can prevent back pain by adopting a good sitting posture and choosing a seat which has a good lower back support, arm rests and a swivel base. You can use a lumbar roll, a pillow that are designed to provide comfort and relief from low back pain. Place the pillow in the small of your back to maintain your spine's normal curve while sitting. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips at same level.
Regular breaks from prolonged sitting
Almost everyone will notice some stiffness or discomfort after an uninterrupted car ride or a long flight. If you already have back problems, traveling for long distances will likely cause you back aches. People whose jobs involves long hours of sitting are likely to experience same problems. To lower your risk for discomfort, you should interrupt sitting at regular intervals, before you notice the pain. Take a break from sitting by standing up and bending backwards 5 or 6 times and then walk for a few minutes. Interrupting sitting regularly will reduce the pressure in the discs and ease the stress on the surrounding tissues.
Correct lifting technique
When lifting, can avoid back pains an injuries by letting the bigger muscles, such as you legs and thighs, to do the work. Before you start to lift the object, you should stand close to it and have a firm footing Lifting should be done by straightening the legs, you must attempt to retain the hollow of your back throughout the lift. Refrain from using the back as a crane to lift heavy objects. Keep it straight and bend only at the knees. Once you're upright, shift your feet to turn and avoid twisting your lower back. If possible, find a find a lifting partner, if the object is too heavy.Treatments include:
Effect of Physical Therapy on Back Pain
To assess the causes for your back pain, the physical therapist will ask you questions about problems with posture, flexibility, strength, joint mobility, and movement. They will try to...
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Effect of Yoga on Back Pain
Stretching joints and muscles to their limits combined with relaxing breathing techniques will help reduce strain on muscles and joints. For this reason, yoga can be included in...
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Effect of Ergonomics on Back Pain
Having poor alignment in the work place can exacerbate, and in many cases cause back pain. If you spend a lot of time sitting at your work station, it is imperative that you have proper...
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Effect of Acupuncture on Back Pain
Thus far, research has not produced clear evidence of acupuncture’s effectiveness for back pain.52 In a review of 23 randomized trials involving over 6,000 patients with chronic low back pain,...
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Effect of Bioenergetics on Back Pain
Read more about Back Pain and Bioenergetics.
Nutrition Almanac. John D. Kirschmann, Nutrition Search, Inc
Treat Your Back Without Surgery: The Best Nonsurgical Alternatives for Eliminating Back and Neck Pain. Stephen Hochschuler, Bob ReznikBack Pain. Mayo Clinic. 2008
Treat your lower back. Third Edition. 1985. Mc Kenzie. R. Spinal Publications_
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