8 Healthy Habits To Prevent Low Back Pain

Low back pain, also known as lumbago is a very common symptom that can be the result of various underlying causes, such as poor posture, trauma or injury, infections, tumors and degenerative changes associated with age of the spine. In most cases, it is due to a problem, or irritation of the vertebrae, intervertebral discs low back pain., nerves or muscles of the back of the spine. In addition, pain in the lower back can appear suddenly after an accident or attempt to lift a heavy object. Similarly, it may also occur in a long time in the case of age-related changes affecting the column.

Statistically, the research showed that about 80% of adults can suffer from back pain given at a time in their life and this condition is a major cause of work-related disability worldwide. If you are currently low back pain. experiencing pain in the lower back, here are some health tips beneficial in the treatment low back pain.or provide significant relief of this condition:

Avoid sitting for too long
Every time you sit for hours at a desk or watching television, you keep your back bent and back muscles tense. A Norwegian University researchers found that low back pain.teens who sat in front of the television or computer for 15 hours or more per week were three times more likely to suffer from pain in the lower back. Also, check if you have to sit for a long time is to stretch your body or walking intervals to relax the muscles low back pain..

Stop smoking
Many studies have shown that smokers are more likely to suffer from lower back pain than nonsmokers. Cigarette contains a substance which disrupts the supply of nicotine blood to the intervertebral discs of the spine resulting low back pain.in a crack or rupture of the discs. Smoking also slows down the healing process and reduces the oxygen supply to the muscles low back pain.and tendons of the back.

Enjoy year
Much evidence has shown that stretching and strengthening exercises, including yoga often help the chronic low back pain recovery speed by improving the flexibility and strength of the muscle groups that support the lower back. Similarly, studies have shown that low-impact aerobics are good in low back pain.maintaining the integrity of the intervertebral discs low back pain.. The consequence of this is that if you experience pain in your lower back, you must resist the temptation to simply expose prolonged bed rest or preventing all forms of exercise.

Taking more calcium and vitamin D
Without doubt, the role of calcium and vitamin D in the formation of strong bones and healthy should not be underestimated. When bones are strong, the possibility of suffering from lower back pain due to osteoporosis is discarded. Food sources that are rich in calcium and vitamin D are milk, fresh green vegetables, sardines, cheese, oranges, egg yolk and so on.

Watch your diet
Research has shown that these diets are good for the heart, weight and blood sugar are also good for the back and vice versa. A study in Finland found that people who had low back pain were more likely to have clogged arteries supplying the spinal column. Furthermore, the shortage of supply of nutrients to the spine triggers inflammatory responses that can lead to back pain. Given the above, it is best to follow a healthy diet of whole grains, protein, fruits and vegetables, avoiding excess caffeine and processed fat diets to prevent low back pain.

Avoid heavy loads
The nature of many people's jobs is that they often have to lift, push or pull heavy loads, which has put considerable pressure on the spine and eventually paved the way for the pain in the lower back. If you must carry a heavy load, make sure the weight is evenly distributed on both shoulders or arms to prevent lateral tilting and twisting of the spine low back pain.. Preferably, if you can get your hands on a cart or trolley bag with wheels is better for the health of your back.

Change shoes
For ladies, this may not be good news. Force high heels bow his back and this puts pressure on your spinal muscles lead to avoidable back pain. At Lehigh University, 80% of light and flexible cushioning patients receiving low back pain.lumbar and footwear experienced significant relief from low back pain. However, the occasional use of high heels, is not likely to cause serious injury.

Sleep with a pillow under your knees
It was found that when you sleep on your back, about 55 pounds of pressure is put on your spine. However, with a pillow under the knees, the pressure is reduced by 50% and decrease your risk of low back pain.

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Exercises to Stop Back Pain Now

Your back pain. It hurts a lot. You ask, "What are the exercises to stop the back pain now" or you plead, "Give me some information on the exercise back pain"?

Surprisingly, too much rest during an encounter back pain often make the condition worse. One or two days of rest should be followed by specific back pain exercise for a complete restoration.

How Can Exercise Stop Back Pain?

Back Pain exercise of careful reflection help distribute nutrients along your spine, feeding your muscles, ligaments, nerves and joints. Specific back pain exercise you back portion which is flexible. Another exercise back pain will strengthen your back and make it stronger. Weakness and stiffness, mayor with rest, can be overcome by the exercise back pain.

Exercises to stop the back pain now will prevent future pan prevention aussi back, as it will increase the capacity of your return to manage stress or additional injury.

CHOOSE exercise, not rest, TO STOP BACK PAIN NOW

Before starting the exercise again pain, consult your health care provider. Not every back pain exercise will be good for you. If your injury is Sever, an expert in the care of the spine recommend specific technical exercise to meet your need. Your exercise program functions from back pain work the entire body, Although its main purpose is back.

What exercises to Stop Back Pain now?

Once you decide this exercise is essential back pain, you'll want to choose the right exercises. We recommend the advice of a doctor, and we suggest you to show your potential medical thesis.

1. Stretching - Back Pain

Stretch muscles, ligaments and tendons is essential for back health. You ARES is experiencing back pain, regular stretching back will overcome force to prevent or injury prevention and trauma to the back. If yours is chronic low back pain, the card is regular, every day is extended to six months to restore strength and flexibility you need. You can schedule more than one stretching session per day, work carefully. Over time you will find that exercise keeps recurrence of pain back pain.

Set goals (expectations with due dates) for each muscle group. Decide on a desired date by Who Each of these muscle groups to be strong. Note Each date and determined to meet him.

First heat for the safe exercise of pain, effective back !!
If no bread, drink more slowly.
After cooling back pain exercises.

* Muscles of the buttocks. The muscles of her buttocks media flexibility in the hips and pelvis. Back pain exercise functions include daily thesis muscles.

The section of the buttock. Sit on a folding chair or right. Move your low as forward several inches from the chair. In the position of CE, lightly press your feet against the floor. Now tighten the muscles of the buttocks and hold them for 5 minutes. This section allows you to back pain exercise while watching TV.

* The hamstrings. On the back of each leg, hamstrings help give a correct posture.

The stretch of the thigh. Place one foot on a chair, keeping your right leg The Other. To turn on your chest touches the knee of the foot on the chair. Keep your chest high leg as The Other slowly return the leg meat. Hold the stretch for 20-30 seconds. This section gives a good exercise back pain without equipment.

* Piriforme. Piriformis syndrome is caused by the piriformis muscle irritates the sciatic nerve. Pain sit on the buttocks, and sent pain in the back of the thigh to the base of the spine. Many people call this back pain "sciatica".

The piriformis stretch. Lie on your back, hip and bent right knee. Keep the right knee with your left hand and pull the knee toward the left shoulder. In this position, grasp just above the right ankle with your right hand and rotate the ankle outwards. Repeat with the left side. You can do this exercise back pain with soft music.

* Psoas. Low back mobility may be restricted by a tight psoas. This often causes muscle pain that makes it difficult to kneel on both knees or standing for long periods of return.

The psoas stretch. Kneel on the right knee, left foot on the floor, bend your left knee. Turn right leg outward. Place your hand on the right gluteal muscle and tighten the muscle. Bend forward through your hip, careful not to bend the lumbar spine. You should feel the stretch in the front of the right hip. Hold for about 30 seconds. Repeat with the left leg. If you have small children-include 'em in their exercise of back pain.

2. Back Pain Exercises - Strengthening

Back pain can stop now, and strong be avoided in the future by reducing lower back strain. These exercises develop critical muscles in the abdomen, lower back and buttocks. These two exercises for back pain are best learned from working with a trained therapist, if you ask you are careful, you can learn on their own. WELL you may daily stretching exercises back pain, it is important to take a few days off a week of exercises to strengthen back pain.

Lumbar reinforcement. Start by lying on your back on the floor. Do not push your back on the floor. Both knees are bent. Pull your belly button (navel) towards keeping your back relaxed. As you exhale, stretch your arms as if you are suffering from a ceiling. Slowly lift your head and shoulders off the floor until your shoulder blades are barely touching the ground. Hold one or two seconds. Repeat 8 to 12 times. If you think that this bread with exercise for back pain, stop, or try to make it softer and slowly.

3. Strengthening the back and legs. This is one of the McKenzie exercises, named after New Zealand physiotherapist. Lie face down and push the ground with both hands, raising only your chest. Keep your pelvis flat on the floor. Lift up the back to a comfortable stretch and hold for 8-10 seconds. Repeat 8 to 12 times. You should feel no pain in this exercise back pain, not pulling up the spine.

It is strongly suggéré any exercise back pain can do after only consult a health professional.

Understanding Back Pain Causes And Treatment

 Back pain affects nearly 80% of Americans and is the most common form of back pain. Because they are based on the back for almost every move you make, it is vulnerable to injury. Back pain can even be debilitating. It is one of the most common problems that caused a visit to your doctor and be absent from work. In fact, it is the second leading cause of disability in people under 45 years.

Although people complain of back pain is not a diagnosis, but a symptom of an underlying disorder. There are two types of back pain, acute and chronic. Acute low back pain is pain with a new appearance. It occurs suddenly, usually because of an injury. This is the most common type of back pain. It usually resolves Back pain in less than a month Back pain, but did not last more than six weeks. Chronic pain is pain that can have a fast or slow start but persists for long periods of time. Although it may take three months or more, some people experience a life of chronic back pain. Chronic pain is the least common type of pain.


What causes back pain?


To begin to understand the causes of back pain, we must understand the spine Back pain. The back is made up of 33 vertebrae or bones. It is divided into five groups: cervical, thoracic, lumbar, sacrum and coccyx. The cervical spine (upper back or neck) consists of seven vertebrae. The thoracic (mid back) is 12, and the lumbar spine (lower back) has five vertebrae. The sacrum consists of five fused vertebrae, and coccyx (tailbone) has four fused vertebrae.

The vertebrae are held together by ligaments and muscles discs between the vertebrae. The disks are filled with a jelly center, which allows them to act as a buffer. The vertebrae link for stability and support Back pain. They protect the spinal cord and spinal nerves of the spine that runs through the spinal canal.

Because the neurological system is complex, it is difficult to determine the exact cause of back pain. The causes of back pain are divided into categories: mechanical, injuries, disorders or acquired diseases Back pain, infections or tumors.

Mechanical causes: These are problems with the function of the spine. For example, spondylolisthesis (disc deterioration of a vertebra to slide forward on another, causing the vertebrae rub together, causing pain). Other mechanical problems are fractures, herniated discs, spinal stenosis, degeneration of the spinal cord ,Back pain and sciatica.

Injuries This category includes the most common forms of back pain due to an injury to the spine or the ligaments and muscles involved in spine. Sprains, for example, the result if a ligament that supports the spine is stretched or torn due to the lifting or mechanical unfit body, even twisted the wrong way, fractures can occur with osteoarthritis makes the bones become fragile and weak. Sever injuries can be the result of an accident or a fall.

Acquired disorders These are medical problems you may have been born with such as scoliosis (abnormal curvature of the spine) to other problems that were acquired, such as arthritis (osteoarthritis and rheumatoid arthritis) which may lead to fractures; musculoskeletal pain syndromes such as fibromyalgia, spinal stenosis (narrowing of the spinal canal, putting pressure on the spinal cord or nerves); and even pregnancy.

Infection / Tumors-, although rare, can cause pain if it comes to the vertebrae. Two examples are osteomyelitis (infection and inflammation of the vertebrae) and Discite (Disk infection) .Tumors, although rare, can also cause back pain. These can be either benign or cancerous, but usually the result of a tumor that has spread to another area of ​​the body.


How back pain diagnosed?


In order for your doctor to discuss appropriate treatment for back pain, he will do a thorough medical history and physical examination. You must give a clear and concise description of your pain. Your doctor will need to know how the pain started, what it was doing when it started, how severe it is, it comes and goes or is constant, and what makes the pain better or worse. You will undergo diagnostic tests. The most common tests performed  Back pain to diagnose back pain are X-rays, bone scan and MRI. These diagnosing problems due to bone or soft tissue injuries. Your doctor may order blood and urine tests to detect infection. If your doctor thinks that pain can be caused by a nerve problem, then you have an EMG (electromyography) and the study of the nerves. EMG is an assessment of electrical nerve impulses and muscle response.


How to treat back pain?


The common goals of treatment are to relieve back pain and restore mobility. Treatment varies depending on the severity and type of injury. The most common treatment base which is used for strains or minor injury is rest. The heat can be used to promote circulation in the region and relieve spasms Back pain. Cold compresses can be used to reduce inflammation in the affected area back. Common OTC (over the counter), such as aspirin, Motrin, Tylenol and Aleve are prescribed to relieve pain and inflammation.

Long-term bed rest is generally not recommended because it can cause slower recovery and ultimately can cause other problems. Usually the doctor will gradually resume normal activities after 24 to 72 hours of rest. You could start with a physical therapy program should include heat, massage, ultrasound, individualized exercise regime. If the pain does not go away and interferes with normal daily activities, your doctor may order prescription medications such as Darvocet, Vicodin, Percocet oy anti-inflammatory agents to relieve muscle spasms Back pain.

If the pain becomes chronic and all other treatments have failed, your doctor may refer you to a specialist or back pain. Because the back is a complex entity, specialists are more aware of new developments in the treatment of back pain. Some treatments that may occur are epidural nerve block (injection of anesthetic, anti-inflammatory drugs, or steroids into the epidural space in the back to relieve the pain of long duration) and injections of a trigger point (steroid injection and anesthesia the muscle which is the origin of pain.) This should also provide long-term pain relief. Other drugs found, such as antidepressants and anticonvulsants to help relieve the pain caused by nerve damage.

Other types of treatment include:

The use of TENS (transcutaneous electrical nerve stimulation) unit. The electrodes are placed in 2-3 painful areas of the back and attached to a unit that provides a mild electrical stimulation in areas of pain relief.

Chiropractic adjustments back.

Acupressure or acupuncture treatments.

Relaxation and breathing techniques and stress management instructions.

Massage and basic stretching exercises to promote mobility and relieve spasms.

Yoga-Pilates and this can help relieve pain and stress. Certain yoga poses can help relieve pain in the lower back and help improve strength, flexibility and balance. Yoga is good for stress reduction and can help with the psychological aspects of pain.

This aquatic therapy or water can be very beneficial to relieve pain and improve mobility in people with chronic low back pain. No resistance movement in the water, and the water is soothing, comforting and soothing to the body.


How to back pain can be avoided?


Although some people say that you can not avoid hurting your back, most doctors agree that the most common causes of back pain can be avoided by following a few lifestyle changes:

Exercise: You will need to consult your doctor before starting an exercise program, because there are exercises like high-impact aerobics and weight lifting that can make pain worse back. Another exercise like swimming, walking and cycling can help overall health and strengthen your back. However, exercise should not be avoided, as it helps improve overall health.
lumbar support belts: Some people who work jobs that heavy lifting are routinely forced to wear the lumbar and training resubmitted to learn how to prevent lifting injuries.

Do not wear high heels.
Keep head and stomach while standing. If you stand for long periods of time, place one foot on a stool and switch your weight often.
Sit on a chair with good back support. Maintain good posture, sitting up straight and keep both feet flat on the floor. Make a lumbar roll to place a rolled towel behind your lower back while driving or sitting for long periods of time.

Use good posture when lifting. Keep the object close to your body. Keep your back straight and head with your stomach pulled in. Do not lift objects that are too heavy. Get help to lift heavy or bulky items. Do not bend over to pick something up and not bend your knees and lift your knees.
In conclusion, the pain can be difficult to treat, but there are many options out there for you. Specialists are new research daily. You can take care of the back to make healthy changes in lifestyle and to eliminate or reduce the amount of stress in your life. Maintaining good posture, proper lifting aid and educate you on how to avoid back pain techniques, you can avoid future back injuries.