If you have a chronic Back pain, there are many different treatment options for managing your condition. Doctors often used pain medication, like opioids, but they have some serious side effect. so it is important to explore with your health care team other options to help manage your chronic pain.
Back pain all too common
Back pain is a frequent complaint in our society. infact, 8 out of 10 people will suffer back pain at some point. there is a key reason why back pain is so common. most of us tend to have inactive lifestyles. we work at a desk. we sit in our cars. we spend our spare time watching TV.
we have a lack of physical exercise in our daily routine, this causes muscles to lose strength and tone. Our joints can become stiff. this reduces flexibility in the spine. all of these factors combine make the back more prone to strain and injury.such an injury can happen even during a simple daily task.
The structure of your back
the back is a well designed structure, it is a made up of bones, muscles, nerves and tissue. we rely on our backs for almost move we make. the spine, or back bone, is a column of 33 bones called vertebrae. they external from the base of the skull to the pelvis. the spine supports our head and trunk. the spine help us maintain our upright posture. It is also protects the main pathway of our nervous system or our spinal chord.
There are 3 regions of the spine
the spine contain of 3 vertebrae. the neck is made of up of a 7 vertebrae. the upper and middle parts of the back are made of 1 thoracic vertebrae. the lower back contain the 5 largest and strongest bones. these are called lumbar vertebrae. at the base of the spine is the sacrum. the sacrum consist of 5 vertebrae. they are fused together. the coccys. or tailbone, sit at the end of the sacrum. between each vertebrae is a band of cartilage. the cartilage is called an intervertebral disk. these disk serve as a shock absorbed. we need such as “padding” for even simple actions like walking and lifting. mobility in the back is provided by a complex connection of muscles. they are all around the vertebrae, together, muscles and ligaments keep the spine stable yet flexible. stomach muscles are also important. they provide support and strength for the back. these muscles help the keep the spine upright. they counter balance the muscles.
what is back pain
Back pain can range from a dull constant ache to a sharp pain. there are many causes of back pain. symptoms are often the same, thought some common symptoms are:
- Persistent aching or stiffness somewhere along the spine from the base of the neck, all the way to the hips.
- sharp pain a small area of the neck, upper of lower back
- Continual ache in the middle or lower back
Common causes of back pain
1.Strains and muscles spasms
Back pain often occur when you strain a muscle or ligament in your back. you might do this from lifting something too heavy. an awkward movement can also cause a strain. this occurs when the back joint is taken beyond its normal range. a muscle spasms can cause back pain. after an injury, such as strains, muscles may contract in a painful spasms. this is your spine’s way keeping that area from being moved. further movement could cause more damage.
2. Misuse of your back
Routing misuse of the back is another cause of pain. this include the bad posture, being over weight , and repeatedly doing something that strains the back. standing or sitting in the same place for along time can cause pain. an inactive lifestyle increase these problems.
Certain medical conditions cause back pain. a problem with the way your spine moves may lead to pain. the most common condition is the breakdown of an inter vertebral disk. this happen as we age. padding ability is lost. if the back is stressed, pain may follow.
Other medical conditions that cause back pain include:
Osteoarthritis break down of tissues or bones of the joint
Osteoporosis thinning of the bone, which can lead to fracture
Rare but serious cause major injury, cancer, infection, and other illness
Ruptured or herniated disk when the disk bulges past the bones and presses against a nerve
Scoliosis curvature of the spine
Spinal stenosis when the space around the spinal cod and nerve roots narrows, pitting pressure on or pinching a nerve
Spondylolisthesis when 1 verterba in the spinal column slips forward over another
Acute or chronic pain what is the difference?
There are two types of back pain- acute and chronic. acute describes a sharp pain that comes on quickly. this pain usually last a short time 4 to 6 weeks. the most common acute pain result from strains or muscle spams. chronic pain can come on quickly or slowly. however, it can linger for more than 3 months. this type of pain may be the result of an old injury. degenrative changes can lead to a chronic pain. spinal defects are another possible cause.
risk of back pain
Anyone can have back pain. certain factors do increase the risk. as we age, back pain simply becomes more common. Degenarative changes of the spine and the disk are more likely. back pain is also more common among people who are less physically fit. the back thrives on movement. inactivity causes muscles to weaken. it causes joint to stiffin. some people lead inactive lives during the week. they overexert
Here are some Back basic beyond drug theraphy
Physical therapy my help
In addition to your drug therapy, your health care physician may suggest physical therapy. a physical therapist will use varius technique and exercises. you may received treatment such as ice and heat. you may also receive ultrasound and muscles release techniques. these target your back muscles and tissues to reduce pain. there are certain exercise help strengthen your back and stomach muscles. they also help improve posture. continued use of these exercise may improve pain. they can also help keep the pain from coming back.
At home help for back pain
There are action you can take at home to help relieves back pain. lengthy best rest is NOT the answer to feeling better, In fact most, most expert suggest no more than 48 hours of bed rest. the best thing to do is get up and get moving,. try activities that aren’t painful. if your back hurts, stop. try something else.
Cold and heat can help soothe sore and inflamed muscles apply cold first, then heat. alternate between the cold and heat to best relieve the pain. Ice pack or Cold compress should be applied several times a day. you can use them for up to 20 minutes at a time. Acute pain often respond better to cold. after pain and spasms subside, try using heat, too. some sources of heat are bath, compress, or heating pad. like cold, limit heat for 20 minutes at a time. always start and end with cold.
Aerobic exercise for your back and your health
Low impact aerobic exercise is good for your back. it is also good for the rest of you. this is activity that does not strain or jolt your back. Aerobic exercise gets your hurt pumping faster. it is important to get at least 30 minutes 3 times a week, In doing so, you will improve heart and lung function. you will also stimulate circulation. this promote healthy joints, tissues, and inter vertebral disk. they all benefit from increased oxygen and nutrient flows in the blood.
exercise improves mobility of your joints. It also increase the strength on your tone muscles. brisk walking, swimming and cycling are activities to try. talk to your health care physician. consider your current level of fitness and back pain. together you can find an exercise program that is best for you.
Activities to avoid
Certain activities can make back pain worse. these are ones that require twisting or jarring movements. examples include aerobic dancing, rowing, and tennis. if you have disk disease, you should avoid high impact exercise. when you begin a new exercise, start slowly. try it gently and for a short time, make sure you have no ill effects the next day. then increase the time and intensity slowly.
Smart moves for daily activities
Good posture is a balancing Act
Good posture is essential to a healthy back. the key is keeping a balance between the head, neck, and back. Try to keep the muscles of your neck relaxed. when neck muscles are tense, the head is pulled. this creates tension in other areas of your body. try to relax your whole body lengthen your neck and spine upward. at the same time, relax your shoulder downward. maintain the correct pelvic tilt. tense your stomach muscles slightly.
Take time to check your posture during the day, correcting poor posture may feed strange at fist. it may take some effort to reeducate your muscles. good posture helps foster a better, more balance use of the body.
Keep good posture when you stand, your head should be up. your shoulder should be straight. keep your chest forward. balance your weight evenly on both feet. tuck in your hips. Try not to stand for extended periods. if you must , rest 1 foot on a low stool. this will take some of the load off your lower back. you may also stand with 1 foot a little in front of the other. change the forward foot every few minutes. this help minimize stiffness in your legs and lower back.
Sit with posture
Sit in chairs that provide good lower back support, place a smaller pillow or rolled towel in the small of your back. this will help maintain the natural curve of your back. keep your knees slightly higher than your hips. used a footrest or stool to do this. a swivel base on your chair can help you avoid twisting at the waist. if you must turn, turn your whole body, try not to slump, specially when relaxing. avoid sitting more than an hour. get up and walk around briefly. do a few stretching exercise.
Sleep on your side
Try to sleep on your side with your knees bent, you may try putting a pillow between your knees. avoid sleeping on your stomach. if you sleep on your back, put pillow under your knees. also place a small pillow under the small of your back. a bed that is good for back pain is not too hard or too soft. it should provide enough support to your spinal curves. avoid using a pillow that puts your neck at a severe angle.
Lift with your legs
Lifting is often the cause of the back pain. let your legs do the work. hold the load close to your body. move straight up and down. keep your back straight and tighten your stomach muscles. bend only at the knees. avoid bending at the waist. try not to lift and twist at the same time. do not lift objects that are too heavy or awkward for you get help instead.
Exercise for the acute back
For your posture
1. Lying pelvic tilt
Lie on the floor with your hand above you or beside you. you may support your head on a pillow or cushion. now contract your stomach muscles. next tilt your pelvis so the hollow in your back goes away. your lower back should be in contact with the floor. repeat to gently stretch the lower back. this will also increase mobility.
2. Knee Hugging
Step 1: Pelvis Tilted
Lie on your back. if you want support your head on a cushion or pillow. bend your knees. place your feet hip width apart. slowly pull in your stomach muscles. now gently tilt your pelvis to the right position. imagine your lower sacrum being pulled towards your knees. feel your lumbar vertebrae lightly pressing down on the surface beneath you.
Step 2: One knee to chest
Now bring your left knee up to your chest. hold it with your hands. slowly pulled your leg towards your chest. go as far as you can with out any pain. hold for 5 seconds. slowly lower your leg. repeat with the right leg. repeat these 2 steps 2 more times.
3. Leg Rolling
This exercise is not for anyone with pain or altered feeling in the legs or feet.
Step 1: Flat on back
Lie on your back. Put your head on a pillow or cushion if you want. stretch your arm out to the sides. your shoulder should stay flat on the ground. bend your knees. keep your feet on the ground and knees together. tilt your pelvis to the right position. now tense your stomach muscles.
Step 2: Knees to left
Slowly low your knees to the left. feel the stretch. it should spread up from your hips. it should go on your lower back muscles. continue to keep your shoulder flat on the ground. let your knees roll as far as you able with ease. go only until you feel the strech in your back muscles. do not force the roll, stop as soon as you feel a stretch in your back muscles. stop it if you feel pain. try to relax into the stretch. at the same time, tense your stomach muscles. hold for 5 seconds. remember to breathe. slowly bring your knees back to start. repeat the roll to the right.
For the whole spine
4.Seated spinal stretch
Step 1: Body erect
Sit toward from the front of a firm chair. keep your legs slightly apart. sit tall and gently tense your stomach muscles. rest your hand on your thighs. you may also let them hang between your legs.
Step 2: Body Curled
Keep your stomach muscles tensed. start by bending your chin toward your chest. slowly curl forward. Imagine your spine slowly flexing and opening 1 vertebra at a time. go all the way to your lust lumbar vertebra. this should at least 10 seconds. your pelvis should remain still. do not rock forward thought your hip joints. breath and relax into the stretch. continue to tense your stomach muscles. flex as far as you feel comfortable. now enjoy this feeling of stretching through out your spine. after 10 to 20 seconds, uncurl slowly. come upright to sit tall again. do not repeat this exercise right away. instead practice it a few times during the day.
5. Letting go of tension
Find a relaxed position. your breathing should be free and unrestricted. you may want to lie on your back. find a surface that is soft but supportive. rest your head and neck on a pillow. bend your knees. keep your feet flat and hip width apart. you may place a pillow under your knees. tilt your pelvis to the right position. be sure the small of your back supported. if it isn’t, place a small towel under it for comfort. rest your hand at your side with your elbow bent slightly. you may also rest them uncrossed on your stomach. try to be as comfortable as possible.
Step 1: Breathing
In your chosen position, close your eyes. relax your face, jaw and lips. count to 5 as you breathe in deeply through your nose. hold for 3 seconds. now breathe out through your mouth, counting to 4 or 5. focus on the rhythm of your breathing. notice as you breath enters your lungs. feel it expand your chest and stomach. as you breathe out, feel your chest and stomach relax. let the pace come naturally.
Step 2: Relaxing your body
Relax each part of your body 1 at a time. let your head go go limp. loosen your scalp and jaw. part your lips slightly. feel your vertebrae sink down 1 after the other. start at the top of your neck. slowly move down to your pelvis. drops your shoulders. feel a warmth spread from your arms to your fingertips. relax your buttocks and stomach. let your hips roll outward. now feel the warmth spread through your whole body. let move into your legs and flows to your toes. enjoy feeling deeply relaxed. stay this way for at least 10 minutes. continue breathing in an easy rhythm.
Tips for avoiding back pain
The first element of any exercise program is warm up. warm up exercise prepare your muscles for more demanding action. muscles, ligaments, tendons, and joints that have been warms up more loose. they are less likely to be strained. warm up includes 2 types of exercise. the first is for your heart. do enough physical excretion to increase your heart rate. you should also increase the depth and rate of your breathing. the second part of warm up is stretching. do this gently to avoid strain. streching increase the flexibility of joints, muscles, and other tissues. you should also stretch at the end of your exercise session. this is your cool down.
Poor posture and too much time sitting are 2 of the most common causes of back pain. if you spend your workday sitting, you are at risk of back trouble. be sure that your desk and chair are at proper heights. take notice of your posture. try not to slump when you sit. instead, lengthen your spine. draw yourself upward to a balanced,poised position. this should leave you feeling comfortable. remember to give yourself throughout your day. stretch your back often.
Long car trips put extra strain on the back. stressful driving condition can cause tension. tension can lead to pain. keep reminding yourself of the need to relax. drop your shoulder away from your ears. then lengthen your neck. take a few slow, deep breaths. be sure to change your position often. this will help increase blood flow. it also helps use different muscles groups. move as much as you can. you will feel less stiff. take many breaks to change position and stretch . loosen up your back muscles with few exercise.