Archive for the ‘Back Pain’ Category
February 17th, 2012 | 
Author: Dave is one of the healthiest guys I know. He eats well, runs regularly, and takes good care of himself in general. However, over the last three years, Dave has thrown out his back four or five times. Each time, he is crippled with pain that keeps him on the couch gulping pain killers like they were candy. It seems like every time he injures himself, Dave can’t remember doing anything strenuous. One time he was turning to reach for soap in the shower, and another, he was picking up a slip of paper from the floor—neither activities that would seem to trigger the kind of back pain he was experiencing. Visits to the doctor haven’t revealed anything dramatically wrong with Dave’s back; it just seems to go out from time to time.
If you’re like Dave, or if you’ve ever injured your back, you’re not alone. At one time or another 80 percent of Americans will experience some kind of back pain, and chances are that at one time or another, you will be among them. Whether your pain is a nagging ache in your low back or stabbing pain and spasms that make even the slightest movement painful, there are some things that you can do to prevent the pain from occurring in the first place. Among them:
1. Lift correctly. Lifting incorrectly or lifting while twisting can be the kiss of death for your back. Lift with your legs; keep your back straight and keep the object close to your body. Don’t bend over what you are lifting and try not to twist or turn your body. Always choose to push a heavy object rather than pulling—or even better, get someone to help you with the really heavy lifting.
2. Get moving. Whoever first said “move it or lose it”, most likely had your back in mind. Regular exercise not only helps to strengthen your back, but it also builds flexibility. Even regular walking is good for your back as it engages your core stabilizing (back and abdominal) muscles.
3. Stretch regularly. Tight back muscles are a primed for injury. Before exercise or after a long day, some simple back stretches can release tension and enhance your flexibility. Perhaps the easiest (and best) stretches for your back are called Williams exercises, also commonly called “cat and cow”. Begin on your hands and knees. Bring your head and butt downward while creating a hump with your mid back (like a cat stretching). Then reverse the position by looking upward and arching your back (like a sway backed cow).
4. Break it up. Most people who suffer from back problems find that sitting for long periods can really aggravate your pain. If you are driving long distances, stop regularly to stretch and give your back a rest. If you’re a frequent flyer, get up and move around the plane to loosen up your back.
5. How low can you go? Women—high heels are not your friend! Wear shoes with a heel that is one inch or lower. High heels change your posture and the alignment of your back and can greatly contribute to back pain.
6. Power to the people. Imbalances or lack of strength in your core muscles can contribute to back injuries. The core muscles you need to strengthen include not only your back muscles, but also your abdominals. Get some help here: a few sessions with an athletic trainer, physical therapist, or a Pilates class will get you on the right track.
7. Stand tall. If you stand a lot, rest one foot on a low stool, and alternate feet every 15 to 20 minutes. This relieves pressure on your lower back.
8. Check your posture. While we infrequently think about our posture, it can be a factor that can make or break the health of your back. Try to stand with your ears, shoulders and hips directly below one another. Keep your head up (not pulled forward) and your stomach in. If this feels unnatural to you, start by standing against a wall, line yourself up, and then step away from the wall. It takes some time to build muscle memory, so practice daily for a week or two and stick a post-it to your desk reminding you to stand up straight.
9. Sleep well. The best sleeping position for your back is on your side with a small pillow between your knees. If you’re a back sleeper, a pillow under you knees helps support the natural curvature of your back.
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Acupuncture is a form of Chinese medicine that encourages natural lower back pain relief while healing and improving body functions. This treatment is administered by insertion and manipulation of hair thin needles into the body and by applying electric stimulation at particular acupuncture points. This procedure is widely used today in the west as a solution for pain relief for the back.
How the procedure works
The typical Chinese medicine explanation for acupuncture is that is relays energy in regular modes through and over the body’s surface. These channels act like streams of water flowing through the body to hydrate and nourish the cells and tissues. A hindrance to the free movement of the energies behaves like a blocked dam. These channels can be influenced by inserting needles that help unblock the “dam” blockages and reinstate the regular flow of energies through the channels.
This procedure helps correct imbalances in digestion, energy production activities, absorption, and the overall energy circulation through the channels.
It is scientifically explained that acupuncture needle points stimulate the nervous system releasing chemicals to the muscles of the spinal cord and brain resulting in pain relief for the back. The chemicals work by changing the whole pain experience or trigger the release of other hormones and chemicals that influence the body’s internal regulating system. In the end, the body’s natural healing abilities are enhanced promoting ones overall well being.
Conditions best suited to treat with acupuncture
The procedure is performed by specially trained practitioners either as stand alone form of treatment or in combination with other methods of treating lower back pain. This treatment influences three major areas of an individual’s health; these include illness prevention, treatment of various conditions and promotion of the overall health.
This treatment is related to lower back pain control while it has broader medical applications that can be explained in clearer details by an acupuncture practitioner.
These are:
Menstrual, urinary, and reproductive disorders
Respiratory conditions like sore throat, sinusitis, bronchitis, recurrent chest infections, and asthma
Digestive tract conditions like , diarrhea, spastic, colon gastritis, and hyper-acidity
Muscular and neurological disorders that include headaches, neck pains, lower back pain frozen shoulder, facial tics, sciatica, osteoarthritis, tennis elbow, and various forms of tendinitis.
Emotional and tension related physical problems.
Benefits in pain relief for the back
When one is looking for pain relief for the back, then they may consider acupuncture which has a track record running over 2000 years. The procedure relaxes the body muscles relieving lower back pain while stimulating the body to heal itself. Daily stresses accrued to the body through lack of exercise trauma and poor diet weaken the immune system leaving one susceptible to illnesses and bodily pains and aches. Acupuncture helps in improving blood circulation removing blockages to the affected areas that are functioning insufficiently and easing lower back pain.
Pregnancy discomfort consisting of pelvic and lower back pain are also treated effectively with acupuncture. Studies have shown that about 25% of pregnant women seek medical attention for lower back pain related to pregnancy. The basic treatment given that may include physical therapy has proved to be effective in relieving lower back pain during pregnancy and after delivery. Acupuncture is a great alternative to conventional treatments for pain relief for the back and has very limited risks to it.
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What is Lower Back Pain
Lower back pain is the second most common reason Americans go to the doctor and this medical condition affects up to 80% of the adult population in the U.S. Each year 13 million people go to the doctor for chronic back pain.
When the spine’s flexibility, strength and stability are affected, it can cause discomfort, stiffness and pain. You are more prone to suffer from lower back pain because the low back supports most of your body’s weight.
Lower back pain can be classified as either acute (short-term) or chronic (long-term, continuous, ongoing).
Acute lower back pain lasts less than 4 weeks and is normally not the result of any serious medical condition.
In most cases you will improve within 1 week, even without medical attention.
Chronic low back pain may lasts more than 3 months.
Lower Back Structure
Understanding our spine and how it works can help us understand why we have lower back pain.
Our spine is a pillar of small bones, known as vertebrae, which are stacked on top of one another. Inter-vertebral disks, muscles, nerves and ligaments are the additional parts of our spine.
Our spinal column is grouped into different sections:
Cervical spine: 7 vertebrae that support the neck.
Thoracic spine: 12 vertebrae are connected to the ribs in the chest.
Lumbar spine: 5 vertebrae are the lowest and largest bones of the spinal column.
The sacral, a shield-shaped bone, connects our back to our pelvis.
The coccyx (tailbone) is at the end and composed tiny vertebrae fused together.
The lumbar vertebrae support most of our body’s weight and stress than any other part of our spine. This is why our lower back is the most likely to get hurt.
Lower Back Pain Symptoms
Depending on the underlying cause, the pain may be sharp or stabbing. It can be dull or achy.
Symptoms of low back pain may include:
Stiffness, pain and tenderness, in the lower back
Pain that radiates into the buttocks and hip area
Difficulty in bending and lifting heavy things
Difficulty in standing up or standing in one position for a long time
Slight pain while sitting
Weak and tired legs while walking
Lower Back Pain Causes
Lower back pain is usually caused by injury and strain through lifting heavy things, twisting, or bending. Sometimes performing a simple task like picking up a pen from the floor can hurt your back. In serious situations low back pain can be caused by an infection, a tumor, a rheumatic or arthritic medical condition.
Other common causes are:
Herniated or ruptured disk
Inherited spine abnormalities
Degeneration of the disks
Muscle spasm
Pregnancy due to changes and weight distribution to your body
Other serious conditions include:
Tears to the muscles or ligaments supporting the back
Spinal stenosis (narrowing of the spinal canal)
Minor fractures to the spine from osteoporosis
Lower Back Pain Prevention Tips
Low back pain is preventable and the following are some suggestions:
Adopt a healthy diet and maintain a desirable weight.
Exercise regularly.
Maintain proper posture.
Warm up and stretch before doing any intensive physical activities.
Refrain from lengthy inactivity or bed rest.
Avoid wearing high-heeled and uncomfortable shoes.
Sleep on firm mattress to reduce any curve in your spine.
Use ergonomically good work station.
Bend you your knees when lifting heavy objects.
Quit smoking as it weaken blood flow and deprive oxygen and nutrient to the spinal tissues.
Lower Back Pain Treatment
Lower back pain treatment may falls into one of following categories:
Medications
Medications used to treat low back pain include:
Aspirin or acetaminophen
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Motrin, Advil) and naproxen(Aleve)
Muscle relaxants such as carisoprodol (Soma)
Steroids such as prednisone.
Narcotic pain medications, such as codeine or morphine.
Corticosteroid (cortisone shot) may also help decrease inflammation.
Alternative Therapies
Physical therapies help you to adopt the correct posture, relax muscle tension, alleviate pain, and prevent long-term low back problems by enhancing muscle strength and joint stability. These therapies include hot and cold packs, massage, ultrasound and electrical stimulation.
Active therapy includes cardiovascular exercises, stretching and weight lifting.
Wrapping braces around your stomach offers good support to your back.
Manipulation therapy involves Chiropractic care which helps to restore mobility and providing relief to you low back pain.
Pilates and yoga offer great health benefits by developing your flexibility, strength, and balance.
Diet and Nutrition
Keep your body in good shape by eating a healthy diet with lots of vegetables and fruits.
Avoid foods that are high in saturated fat and sugar.
Drink enough water to keep your body hydrated.
Refrain from caffeine, alcohol, and tobacco.
Consume supplements that help you fight inflammation and pain, such as Omega-3 fatty acids, flaxseed and fish oils.
Take 500 – 1,500 mg of Glucosamine/chondroitin daily to help relieve arthritis pain, 3,000 mg of Methylsulfonylmethane (MSM), twice a day, to help prevent joint and connective tissue breakdown and 250 mg of Bromelain, twice a day to reduce inflammation.(consult your doctor before taking these supplements)
Herbs
Herbs are available in the forms of pills, capsules, or tablets.
Turmeric for pain and inflammation.
Devil’s claw to relieve pain.
Willow bark to relieve pain.
Capsaicin cream, applied to the skin to reduce inflammation and pain.
Homeopathy
Consult a homeopath to assess your physical and medical condition and the recommended therapies.
The following are some common remedies:
Aesculus – for dull pain with muscle weakness
Arnica montana – pain as a result of trauma
Colocynthis – weakness and cramping in the small of the back
Gnaphalium – sciatica that alternates with numbness
Lycopodium – burning pain, especially with gas or bloating
Rhus toxicodendron – stiffness and pain in the small of the back
Hydrotherapy
Alternating hot and cold hydrotherapy may be effective for your back pain.
Acupuncture
Acupuncture may be effective for treating low back pain.
It can be complex because many meridians (including the kidney, bladder, liver, and gallbladder) affect this area of the body. Studies have shown that people suffering from chronic lower back pain became better after receiving acupuncture treatment for six months, which is much better than from conventional therapy.
Surgery
Spinal Fusion
This procedure involves fusing the injured vertebrae into one solid bone. Spinal fusion removes motion between vertebral segments and eliminating any pain. Full recovery may a year or more.
Disc Replacement
This procedure involves removing the disk and substituting it with artificial parts, like the replacements of the hip or knee.
Surgical treatment for lower back pain should only be considered when options for nonsurgical treatment have been tried and unsuccessful. It is recommended that nonsurgical options be tried for 6 months to a year before considering surgery. Surgery may not be a suitable treatment for everyone.
Certain chronic low back pain conditions simply cannot be treated with surgery.
Back again discomfort muscle spasms give indication from the damage for the vertebrae discs or ligaments. The cause of muscle spasms can be sudden damage to spinal cord or even the muscles and tissue about it. If theres any irritation or nerve compression because of every other difficulty muscle spasm may take place.
The muscle spasms may give acute pain across the region of damage. The contracted muscle tissue outcome in tremendous muscle tightening. This normally happens in cycles and it lasts for couple of seconds or minutes. Following a specific exercise this symptoms are seen. They may be lowered after a while of rest.
The back again discomfort muscle spasms are handled within a conventional way assuming theres no significant injury towards the spinal cord and vertebrae. It is often suggested to contact your medical doctor instantly to obtain a relief through the pains. You might experience the adjustments inside the bowl and bladder motion. You could experience unstable while walking. At times numbness and
Ache is faced in arms and legs. You may have to struggle the discomfort while lying down and you also evening might be sleepless. Fever and bodyweight reduction can also be skilled by many people.
In case you are going through any of those problems using the back again discomfort then its much better to seek the advice of the specialist. In case you are facing only back again discomfort due to muscle spasms you can do one thing by yourself and also the ache is lowered and inflammation can be reduced.
It is hard but definitely useful to maintain your regimen activities going on. You might have to do it at a slower pace. If any specific activity leads to rising pains you then ought to steer clear of it. Just resting in bed will not help a lot. On the other hand light exercise encourages the quicker recovery.
Ice aids to avoid irritation. The ice packed in cloth can be applied for the inflamed region for ten to 20 minutes at a time. This can be repeated numerous occasions within a day. Even though ice assists to cut back swelling it could give numbness to tissues if applied for more than 20 minutes at a time. So consider treatment of not to extend it above twenty minutes. Added time may possibly outcome in a lot more tightening of muscle tissues and inflamed tissues.
Once the ice application is finished you can use hot water software after very first three days. It assists to lessen tightening muscles when the irritation is gone. Heat ought to be created moist rather than dry one particular. Youll be able to use heating pad or hot h2o shower or perhaps Jacuzzi.
Massage therapy will be the useful to improve the blood circulation. It can give relief from anxiety.
After recovery through the back again discomfort muscle spasms stretches are advised that is useful to boost the versatility.
The spinal cord runs through a space inside the vertebrae to deliver nerve impulses to every part of the body. In between each pair of cervical vertebrae, the spinal cord transmits off significant bundles of nerves that run all the way down the arms and to some amount, the upper back. Which means that if your arm is hurting, this could often be an issue in the neck! Symptoms in the arms range from numbness, tingling, cold, aching, and “pins and needles”.
These signs or symptoms might be mistaken forconfused with carpal tunnel syndrome, an agonizing symptom in the arms that is often found in those that work on computer system key boards or carry out other repetitive motion tasks for extended periods. Issues in the neck can play a role in mild to severe headaches, muscle spasms inside your shoulders and upper back, ringing in the ears, otitis media (swelling at the center ear, often mistaken with an ear infection in children), temporomandibular joint dysfunction (TMJ), limited range of motion and chronic tightness in the neck and upper back.
Most of us associate the neck and upper back together, because most of the muscles that are associated with the neck either attach to, or are situated in, the upper back. Such muscles include the trapezius, the levator scapulae, the cervical paraspinal muscles plus the scalenes, in addition to others.
The Reasons for Neck and Upper Back Pain
A large amount of neck and upper back pains is caused by a combination of factors, such as injury, weak posture, chiropractic subluxations, stress, along with some circumstances, disc problems.
Injuries
Without a doubt, the most frequent injury to the neck is usually a whiplash injury. Whiplash is caused by a rapid movement of one’s head, both backward, forward, or sideways, in which lead to the damage to the supporting muscles, suspensory ligaments and also other connective tissues in your neck and upper back. Whether from a vehicle accident, sports activity, or an accident on the job, whiplash injuries should be taken very seriously. Because the signs of a whiplash injury could take several weeks or months to show up, you can easily be fooled into believing that your not as injured as you really are. Many times people don’t get treatment after a car accident or sports injury since they don’t feel injured. Unfortunately, once more severe complications develop, some of the damage for the injury may have become irreversible. Various research indicates that several years after whiplash victims settle their insurance claims, about half of them claim that they still suffer with discomforts from their injuries. If you have been in a vehicle or another kind of accident, don’t think that you escaped personal injury if you are not currently in pain. Get checked out by a professional chiropractic doctor.
Poor_Posture
Forward head position is very common for those who are usually stooped over their desktops the entire day. If not looked after with chiropractic therapy, subluxations like this may aggravate as time passes.
Poor Posture
One of the more common reasons for neck pain, and often headaches, might be poor posture. It’s easy to slip into damaging posture habits without actually knowing it – even an action as “innocent” as reading in bed can consequently bring about pain, headaches, and more acute problems. The fundamental guideline is easy: maintain the neck in a “neutral” posture anytime you can. Don’t flex or hunch your neck forward for long periods. Also, try not to stay in one position for an extended time. In case you have to sit for an extended period, ensure that your posture is good: Maintain the head in a neutral position, be certain your back is supported, make your knees just a little lower than your hips, and resting your arms if possible.
Subluxations
Subluxations in the neck and upper back area are really common due to high amount of stress linked with supporting your head, along with the high level of instability in the cervical spine. A good number of subluxations tend to be focused around several areas: the top of the the cervical spine where it encounters the skull; in the middle of the cervical spine where the mechanical stress from the head is the greatest; in the transition in which the cervical and thoracic parts of the spine meet; as well as in the center of the thoracic spine the place that the mechanical stress from the weight of the upper body is most significant. Symptoms of subluxation involve looking in the mirror and observing your head tilted or one shoulder higher than the other. Frequently females will notice that their sleeve length differs from the other or a necklace is actually suspended off center. If someone looks at you from the side they may recognize that your head rests forward from your shoulders. This is whats called FHP – forward head posture – and is very common for those who are stooped over their computer systems the whole day. Subluxations undoubtedly are a liability to the body. Should they be not cared for shortly after they occur, they likely can get much more serious over time due to the accumulation of compounding interest.
Stress
When most people become stressed, they will subconsciously contract their muscles. Particularly, the muscles throughout their back. This ‘muscle guarding’ is actually a survival response intended to defend against injury. In today’s world by which we aren’t confronted with physical danger much of the time, muscle guarding still occurs once we become emotionally stressed. Areas most affected include the muscles of your neck, upper back and low back. For most people, the exact muscle affected by stress is the trapezius muscle, where daily stress commonly causes chronic tightness plus the development of trigger points.
Two of the most effective techniques to lessen the physical effects of stress on your own are to raise your activity levels, and through breathing exercises. When you decrease the physical effects of stress, you’ll be able to significantly reduce the degree of tightness and pain in the upper back and neck.
Disc Herniations
The discs in your cervical spine might herniate or bulge and place tension on the nerves which exit from the spine through that area. While cervical discs do not herniate nearly as often as lumbar discs might, they from time to time can herniate, specially when the discs experience damage from a whiplash injury.
Most back pain is self-inflicted, meaning years of bad posture, too little exercise and bad lifting habits which finally catch up with you. Try these simple lifestyle changes – don’t implement them all at once, work on one or two until you have mastered them all.
1. Exercise regularly, shoot for 30 minutes of aerobic exercise three or four times a week. I know you’ve heard this before; but are you doing it? Walking is great. Stretch before and after.
2. Stand up straight – you’ve heard this since you were a kid, but it is true. When you sit, don’t let
your knees be higher than you buttocks. This causes your back to curve.
3. Don’t bend and twist your back when doing chores. Move your arms and legs smoothly. Use lightweight tools with long handles.
4. When unloading the dishwasher, pivot on your feet so that you keep your hips and shoulders in line and bend at the knees and hips.
5.
To reach a high shelf, put your feet in a staggered stance. Push off from the back foot and keep hips and shoulders in line. Don’t life heavy objects above your shoulders.
6. Do not sleep on your stomach. If you must then put a pillow under your stomach to keep
your back straight. Put a pillow under your knees if you sleep on your back. The best position is on the side with your legs drawn up slightly. You can use a pillow under your head and between your knees. Be sure to have a good and firm mattress.
7. Lift items from the ground, squat with a straight back while bending your knees. Let your legs do the lifting.
8. Kick the high heel habit – wear shoes with good support or purchase insoles.
9.
Stretch your back daily.
a. Sit back in a chair. Straighten and lift your legs and then flex your feet and ankles.
b. Stand up and place your hands about a shoulder width apart on a table. Arch your back like a cat – look at the floor then push your back downward and look at the ceiling.
10. Lose weight – I know easier said than done. There are organic products that help!!!
11. Give up cigarettes. Research show that smoking decreases blood flow which in turn means more risk of injury.
It’s hard to take but most of our problems are a direct reflection of the way we treat our bodies. Take baby steps to respect and care for your body and you will feel the improvements over time.