Painsaway News

Archive for September, 2008

Tips On Reducing Back Suffering And Lower Back Pain Relief

Sometimes Back Suffering can be caused by an injury or trauma so that it's best treated by a doctor with prescription medication or other options, but very often you can reduce back pain on your own with a few simple changes in your daily routine. There are also simple treatment options you can try at home that may not completely eliminate the problem but that will almost always reduce back pain by quite a bit. Of course everyone's condition is different and everyone should listen to their own doctor's advice, but usually a few small changes can make all the difference in the world.

A really good massage can reduce Back Pain Relief by helping these muscles to relax and loosen up. One reason that many don't realize how a good massage can help is that they rarely get a professional massage and instead rely on a spouse or other family member to give them a back rub. Someone not trained in the art of massage really doesn't know how to make the back feel better and may actually be making it worse. Even a student at a massage school can help to reduce back pain. Do a local check of your area and you'll probably find a massage school nearby; having a senior student do a massage for you can be much more affordable than one at a spa.

Avoid strenuous exercise or overdoing it when you lift weights, but remember that regular aerobic exercise can also reduce back pain. Regular exercise helps to increase blood flow to all the muscles including the back muscles, and helps them to relax and loosen up as well. If you're having back pain after a long day at work you may be thinking that physical activity is the last thing you want to do, but in reality this can be the best thing for you. Make sure to choose something with low or no impact and to take things slow. You won't reduce back pain if you overexert yourself or start lifting weights that are well out of your strength range. Simple stretching exercises including yoga can also go a long way toward providing relief. Stretching your back keeps those muscles loose and healthy. Yoga too can reduce back pain if you start slow and easy as this not only loosens the back muscles but strengthens the rest of the body's muscles also so the back gets supported at all times.

Sometimes even just a simple back brace or what is called a posture shirt can help. These items fit under the clothes and keep you upright and supported all day and help to reduce back pain caused by poor posture, something that is more common than most realize. You can get your doctor to prescribe a brace but many are available at local pharmacies.

Try these suggestions and see if you aren't able to eliminate or at least reduce Back Health to some extent in your case.

Visit BackSuffering.Com to download your free ebook on Back Pain and Tips to Help with Back pain.

I’ll Try Anything – Even Exercise

A lot of back pain can be reduced by exercising. It seems like such a contradiction, but it’s true. The caveat is you don’t want to suddenly try to do a lot of exercises you’re not used to doing. You need to ease into the exercise program and give your back time to adjust to the higher level of activity and motion. Actually, the best thing to do is to exercise regularly to prevent back pain, but that’s another topic all together.

There are some tips you can follow for starting an exercise plan to reduce back pain. First, you should start slowly as mentioned. You should exercise according to your pain tolerance. You don’t want to quit at the first twinge, because there will be some pain at first. But I promise the pain will get better in most cases if you stick with the exercise program. You want to begin with short 10 minute exercise session 2 or 3 times a day and then add on to the time as your back gets stronger.

Developing back pain is the perfect way to ruin a good night’s sleep. But we live in a world that believes in having choices. There’s plenty of products on the market that can help you sleep better even with back pain. Some of them are expensive such as the specially designed mattresses, but others are well within reach of most budgets.

Even if you can’t afford one of the specialty mattresses, you can make sure you buy a sturdy mattress that doesn’t collapse with use. Also, you should use pillows that maintain their support. The pillow should keep your neck and head in line with your spine. When your pillows get old and flat it’s time to buy new pillows. They often advertise adjustable bed frames on television. These frames let you raise your legs or head to relieve pressure on the spine. If you’re having trouble sleeping due to back pain, check your bed and see if you need to replace what you’re sleeping on.

Back Pain Relief Treatments And Other Back Pain Remedies

Finding solutions to your Back Pain Relief and stress in the back can seem like an impossible task for some, but it really doesn't need to be. There are some simple and easy back pain treatment ideas you can try right at home that can really help to alleviate if not completely eliminate your back pain. Let's take a look at some of these back pain treatment ideas and see if they won't work for you.

First, try to lie on your back on a flat but soft surface such as your couch or mattress and put a pillow under your knees. Some people mistakenly put the pillow under their feet or ankles as a back pain treatment but this usually just puts more pressure on the lower back and hip areas. When you put support under your knees you're keeping this curved part of your body supported and transferring some weight to the supportive pillows, taking pressure off your back. If you stay still like this for some time you might notice that it's an effective back pain treatment for most minor backaches. Far too often we have too much weight and pressure on the lower back and staying in this position with support under the knees can help tremendously.

Another idea for Back Pain Remedies, and this one you'll never hear from your doctor, is to try rolling your back on a basketball! The firmness of a basketball can work like a good massage, opening up and loosening up cramped and stiff muscles. This can also help to encourage more blood flow in the small of the back, which too is part of any back pain treatment program. Blood and oxygen are both healing agents and can encourage the back muscles to heal themselves. While you may not have ever heard of a basketball as part of any back pain treatment, it can really help! Of course you don't want to push too hard on the ball into your back but just a firm movement on a flat surface can open up those muscles.

Never underestimate the power of heat when it comes to Back Health. This might include a good heating pad when you're reclining on the sofa or even when you're at your desk in the office every day. Cold weather makes muscles cramp up, so even just keeping a warm air vaporizer in your bedroom during winter months may help to alleviate some pain in the lower back and help you sleep better as well. A hot shower or hot bath can also help, especially if you take your time to really soak those cramped and aching muscles.

None of these back pain treatment options we've outlined are difficult, but it's surprising how often people ignore them, thinking that only a doctor or some harsh medication can provide permanent relief for them. But if you try these, and especially if you do so on a regular basis, you might find some relief!

Visit BackSuffering.Com to download your free ebook on Back Pain and Tips to Help with Back pain.

Learning The Things That Cause Back Pain

When you have had a good look at the major muscles of the back and you will have a better understanding of how each of those muscles or muscle groups are involved with movement and even with the functions of the body. But knowing how the back can cause chronic pain with every single movement doesn't exactly explain how that pain originates in the first place. Let's take a closer look at what causes most back pain and injuries so that we can have a better understanding of how to avoid that pain in the first place and how to treat it once it happens.

Injury Of The Back

Probably the most common cause of pain in the back area is an injury. This might seem surprising to many since they often have pain in their back but don't think they've actually ever injured themselves in any way.

The truth is it does not take very much to injure the back muscles. As you should be aware the major muscle groups of the back extend all the way from the neck down to the lower back region, and there are literally a number of places where small injuries can occur causing a lot of pain in the back as back injury happens.

What should be kept in mind is that when you hurt even the smallest of muscles in your back, they will rarely have the time to recover and heal properly. This is because the back is constantly in use even when we are resting and asleep, the muscles continue to be stressed and strained even in this state. This can be compared with having to go to work when you have the flu, it takes a lot longer to heal when you are unable to rest simply because the body is unable to give full attention to sick parts of the body. The same holds true with your back, if you happen to injure part of any muscle, no matter how small it may be, they can't me immobilized for the time needed to heal completely.

Injuries you may sustain or experience that cause pain are not as severe as that of a care accident or when lifting extremely heavy objects, although those can be considered as typical issues too.

A few typical examples of actual injuries to the back which can cause long term back pain include:

* Overuse of the back muscles. - This can be from a job or hobby that uses the back muscles repeatedly, such as working in the construction trades, loading or unloading objects, and activities such as bowling or golfing. Repeated use of the back muscles actually causes injury over time. Think of lifting weights - you feel the pain in your arms when you're at the gym and you know to quit, but when you're on the job or out playing that beloved round of golf you often ignore those simple aches and pains that mean injury to those small muscles.
* Jarring from traffic stops and starts - Even though you may not be in a traffic incident, the slamming of the brakes suddenly makes the back muscles swiftly work to protect the body from moving forward. The sudden stopping and starting makes the back muscles move in ways they are not designed to which causes injury.
* Overextending the back muscles from twisting side to side. - These very small muscles that are located up and down the sides of the abdomen and rib cage are very susceptible to injury this way; when they're overextended they are actually injured.
* Carrying weight. - Carrying a very heavy backpack or even a purse puts unnecessary stress on the back. The muscles have to work hard and compensate the load and balance that this weight puts, and often strains happen without anyone even realizing it.
* Sudden stresses and strains. - How many times have you gone to hug a child only to have him or her suddenly lift their feet off the ground so that you're carrying their entire weight when you didn't expect it? Or have suddenly slipped or tripped and have had to catch yourself without thinking? These types of sudden and unexpected stresses and strains can cause injury to your back as it's not ready and prepared to handle these events. The muscles can be tense and caught off guard which means they're more prone to tiny tears and stresses.

As said, people often don't even realize that they've injured their back until much later, after the injury occurs. Muscles often knot up as a way of protecting themselves from further injury and as long as they're knotted the body may not sense pain. It's only later when they begin to loosen up that a person realizes something is wrong.

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