Back Pain

10 Ways to Help Alleviate Back Pain

10 Ways to Help Alleviate Back Pain

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Did you know that nearly 80% of Americans suffer from back pain?

In addition to strenuous activities, back pain can be associated with a number of daily activities such as gardening and weight lifting. Sometimes even bending down to pick up a pencil may painfully give out your back.

One 46-year-old Chicago artist, after running a half-marathon, described her back pain as “a screwdriver piercing through her bones”. The feeling petrified her and took over her life. She thought she would never feel normal again.

However, there are remedies that you can take to prevent back pain. With a combination of core activities, various strengthening exercises, physical therapy and even sleeping on a good mattress topper will dramatically improve your chances of reducing back pain.

It’s important to take care of your back pain from the beginning. If ignored, this may become your companion for life.

Chief of Physical Therapy at Harvard University, Mary Ann Wilmarth said that early intervention can prevent back pains from developing to a chronic stage. It can also avert the need for powerful medication and invasive surgery.

Here are 10 simple ways to alleviate back pain.

1. Limit Bed Rest

People who rest more with short-term low back pain have a harder time adjusting to their daily tasks than people who move around. Studies show that staying active is one of the primary ways you can go through the day with back pain.

Mike Flippin, MD, and an orthopedic surgeon at San Diego Medical Center encourage his patients to start moving around as soon as possible. He strongly recommends avoiding more than three days of bed rest.

2. Keep Exercising

Properly done exercises can often be the best medicine to alleviate back pain. The exercises don’t have to be complicated. Specialists say that walking is an excellent choice of exercise as it puts the body in a neutral and upright position.

However, it’s best to stay away from strenuous activity or from whatever action that caused the back pain.

3. Maintain Good Posture

Poor posture can lead to back pain or worsen your existing back pain. The strain from bad posture doesn’t happen in a day. It builds up for years and causes unnecessary strain on their backs.

You can add 50% extra pressure on your back simply by leaning over the sink while brushing your teeth. You have to keep the right amount of curvature to keep pressure off the nerves and reduce back pain.

4. See a Specialist

Scott Davis (PT, MS, EdD, OCS), orthopedic physical therapist and an associate professor at West Virginia University urges people with back pain to develop an exercise plan to manage chronic back pain.

In reality, there is no magic medicine that targets lower back pain. Patients need to strengthen their core to alleviate their back pain by stretching and improving their physical flexibility. A physical therapist, physiologist or a chiropractor can help you in these matters of back care with a tailored exercise plan.

5. Strengthen Your Core

Having a strong abdominal muscle acts as an advantage for people with chronic back pain. This is because the torso is a combination of various muscles working in unison.

Frank B. Wyatt (EdD), a professor of exercise physiology from Missouri Western State University recommends strengthening abdominal muscles. Weak abdominal muscles put pressure on other lower back muscles to pick up the slack.  That is why strengthening your core is essential in reducing strain on the lower back.

6. Improve Flexibility

Too much tension and tightness is another reason for having back pain. Increasing the flexibility will help put an equal load throughout the body. That way none of the muscles will be overextended.

According to experts, you can follow an easy exercise to limber up your body. First, sit on the bed with one leg extended and the on the floor. Then stretch out your hamstrings a little by leaning forward, keeping your back in a neutral position. Repeat this with the other leg.

7. Ditch the Brace

There are many victims of back pain who believes that using a brace regularly will help alleviate back pain. While it is true that a brace helps fortify the back muscles – it should be used sparingly and only while doing strenuous activities.

Continuously using a brace all day will weaken the back muscles. The back muscles are used for providing stability and stronger back muscles will provide higher core strength.

8. Apply Ice and Heat

If you have a pain in your trunks and lower back, you can use heating ice and cold packs to comfort them. Most doctors recommend using ice in the first 48 hours of the injury. If there is swelling, then you should switch to heat.

9. Sleep the Right Way

If you are a victim of back and lower back pain, then you know how important it is to sleep in the correct position – having a bad posture when sleeping can worsen your back condition.

While sleeping, back sleepers should use pillows under their knees. Side sleepers should place pillows between their knees as it will keep their spine neutral position.

It’s highly recommended that you don’t sleep on your stomach for an extended period of time.

10. Quit Smoking

Smoking doesn’t only damage your lungs. It can also hurt your back. A study published in the American Journal of Medicine uncovered that former smokers are likely to be affected by back pain than non-smokers.

Experts say that nicotine constricts the blood vessels and restricts blood flow to the soft tissue. That’s why quitting smoking will reduce back pain.

Conclusion

In addition, depression and anxiety can also cause back pain. Your emotional state affects the state of your back pain. In cases like this therapy can help you towards rehabilitation.

If nothing works, then try to relax – as in use meditation techniques such as deep breathing, tai chi and yoga to put your mind at rest. It will do wonders for your back.

Looking For A Chiropractor? Avoid These Common Mistakes

Looking For A Chiropractor? Avoid These Common Mistakes

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Opting for an ideal chiropractor is important to say goodbye to the pains and problems that you are facing on an everyday basis, as a good chiropractor can offer you the best results. But, it’s essential to keep in mind that not all chiropractors are created equal, and the good health of your backbone is a big deal. So don’t commit a stupid mistake of choosing a chiropractor without doing a good research, or choosing the one at the first number in the contact list. It is utmost important to contact a reliable and skilled chiropractor, who has an ample experience in dealing with problems and pain.

Looking For A Chiropractor? Avoid These Common Mistakes

If you are recovering from severe accident injuries, or have frequent muscular / joint pains, consider going to a chiropractor in Florida. But before you do, here is a list of few common mistakes that you should definitely avoid when choosing a chiropractor. Take a look.

CHOOSING THE CLOSEST AND CHEAPEST CHIROPRACTOR NEAR YOU

If you want to have the best chiropractor to help with your pain management then avoid choosing the nearest and cheapest option in your area. It’s not necessary that the chiropractor available in your locality offers the best treatments, which is exactly what you should not look over. So, it’s advisable to go to an experienced chiropractor. Check the credibility of the clinic and services offered by him/or, and do your research before visiting one.

NOT GETTING THE RIGHT TREATMENT

This one is the most common mistake usually patients commit. The right treatment which an individual actually requires is not provided by the chiropractor they choose. Different patients need different treatment for their individual problems. The same treatment might not suit other patients and expert chiropractor who holds years of expertise can easily determine which treatment shall suit you best.

OPTING THE TREATMENT WITHOUT PROPER CONSULTATION

Never choose a random treatment for your pain issues without consulting a professional. There are plenty of chiropractic practices or techniques available nowadays from where you can easily select the best option, you are comfortable with. You should choose a treatment that suits your needs and wants. However, a proper consultation with an experienced professional chiropractor assures the treatment that suits you and provides the best pain management.

DELAY IN CHOOSING A CHIROPRACTOR

Spinal column remodeling, postural exercises, via a  professional treatment can help you improve strength, coordination, and balance your spinal cord and overall health. It also prevents other problems that might happen in the future. Well, one of the worst mistakes you can make is to not find a chiropractor early, ignoring your pain and issues. Consider choosing a healthier life.

TO WRAP IT UP

These were some of the few common mistakes which most patients usually make when selecting a perfect chiropractor. If you are searching for a Chiropractor in Florida, avoid these mistakes and find the best one.

Don’t Turn Your Back On Back Pain

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Our fast and competitive lifestyles leave hardly any room for rest and rejuvenation. Whether young or old, each of us is an unwilling participant in the race towards a finish line that is not even visible at the moment! Constant study and work pressures, looming deadlines, erratic sleeping hours, uncomfortable resting quarters and lack of exercise all jointly contribute to back pain.

Lower back pain is a common symptom of the times we live in. It is often a symptom of misalignment of the spine, or a build-up of pressure in the back owing to wrong posture. The back is a finely poised mechanism, comprising of an interlocking system of muscles, tendons, tissues, and bones. When all these components are in perfect harmony, the back performs its functions properly. But when even one of them is out of alignment with the others, or is injured or sore, then the back begins to hurt.

Lower back pain can happen to anyone, regardless of their age, lifestyle or overall health status. It is usually not serious, but it must be dealt with promptly with rest, moderate exercise and a good back pain relief cream.

If you suffer from constant back pain, follow this 5-step guide for feeling better:

1 Get going. Often, inactivity can ‘freeze’ the back into an unnatural stance. The back remains static in one position for a long time, or poor posture can cause the spine to get bent out of shape. The first thing to do if you suffer from back pain is to start moderate exercise. Exercise improves blood circulation to the back, apart from helping toxin removal (that is responsible for the pain) and discharge. It also stimulates the muscles and bones to tone up.

2 Sleep well. If you have stress-related lower back pain, just follow an age-old remedy – go to sleep. Switch off your gadgets, wear a sleep mask, tuck yourself in and enjoy a night of good quality sleep. You will be amazed at how fit the back feels the next morning. Try getting at least seven hours of sleep every night to relieve back pain.

3 Correct your posture. If your shoulders are always slumped, or if you walk with your abdomen thrust out or sit slouched in your chair, you end up exerting tremendous pressure on your spine and back area. Straighten your spine, put your shoulders back and pull in the abs. Now remember to hold this posture for better back health.

4 Eat nutritious meals and drink plenty of water. You would be surprised at the effect a poor diet can have on your body – apart from making you flabby, it can also cause circulatory problems and even muscle loss. Make sure you drink at least one litre of water every day, and have balanced, nutritious meals comprising all the major food groups.

5 Use back pain relief cream. A good back pain relief cream like Moov cream can work wonders on a painful back. It comprises of an excellent formulation that works quickly and goes to the source of the pain, relieving stress and soreness in the back. It is a superb back pain relief cream that you can use every time you suffer from stiffness or back pain.

Using this simple 5-step guide can help your back regain its former health in no time. But ensure that you act on it promptly – neglecting back pain can make it worse. If the pain is too intense, or if you get frequent back spasms, or if the ache stops you from functioning normally, seek a good doctor’s help at once.