The following are some of the reasons why you need to arm yourself with knowledge on how to anticipate and prevent low back pain:
1) You will not have any problems in getting up from a chair or even lying down.
If you are having trouble getting up from a chair, then it means that your back is really bad. If you have been suffering from low back pain for long time, then it may mean that there is something wrong with your spine structure itself.
2) Your back pain may become worse after sitting for long periods of time.
If you are constantly feeling the pain in your lower back, then it means that your body is trying to compensate for its weak position. When your body compensates for its weakness, it will get irritated and eventually get hurt again.
Therefore, you must make sure that you take care of all these things before going to bed every night.
3) You may experience low back pain while exercising regularly.
If you are always experiencing low back pain during exercise, then it means that your muscles are not strong enough to support your weight properly. You must strengthen those muscles so that they can support your weight better.
4) There may be times when you feel pain in other parts of your body too.
These include headaches, stomach aches and pains, muscle cramps etc… These pains may indicate that there is something wrong with the nerves or blood vessels in those areas. If you experience such pains, then it means that your body is in trouble.
5) You may feel tingling sensations in your legs or feet.
This is a sign that the nerves are being pinched somewhere in your back. The pain that you feel are the result of the constant pinching of the nerves.
This can get worse and can lead to permanent nerve damage if left unattended.
6) You may feel depression and mood swings.
This means that your body is telling you that it needs rest. If you take a lot of painkillers and other medications, then it means that your body is in a weakened state and you cannot perform at your maximum capacity.
As you can see, there are many reasons why you need to arm yourself with knowledge on how to anticipate and prevent low back pain. These problems can cause other health issues in the long term.
If you wish to know more about strengthening your back and preventing back pain, you should visit this link: lower back pain exercises.
How to Prevent Back Pain During The Holidays
You would think that since it is the holiday, you would not have to worry about back pain. However, if you do not prepare yourself properly, then it is very likely that you will suffer from back pain during the holiday.
You can easily avoid this by doing the following:
1) Do some stretching and exercising before you start your daily routine.
Many people decide to take a break from their daily exercises and routines. However, if you do so, then you are actually increasing your risk of suffering from back pain.
You must maintain your daily exercise routine even during the holiday. This will help to strengthen your core muscles and enable you to carry whatever weight you need to carry without suffering from back pain.
2) Avoid doing any heavy lifting.
You might think that since you are on vacation, you will indulge in some over-the-top eating and buying lots of gifts for your family and friends. While you may not be able to avoid buying gifts for everyone, you can definitely avoid over-indulging in food and buy presents that are light in weight.
As for the food, you can either help your family prepare the food or just buy pre-made food from the grocery store.
If you must lift something during the holiday, make sure that you bend your knees and lift with your legs instead of your back.
3) You should try to get a good night’s sleep everyday.
The reason for this is because lack of sleep can cause your body to overreact and cause you to feel pain even if you do not do anything strenuous. When we sleep, our muscles relax and this allows nutrients and blood flow to reach the muscles.
If you constantly deprive yourself of sleep, then the body thinks that you are constantly in danger and it will prevent blood and nutrients from reaching the muscles.
If you do not want to sleep for long periods of time, then you should at least make sure to get a good night’s rest before doing anything strenuous.
4) Avoid bending and lifting at the same time.
In other words, try not to reach for something that is too far away as your body cannot cope with such movements. If you absolutely have to do so, then make sure to bend your knees and keep your back straight.
5) Avoid doing sudden or jerky movements.
When carrying something, try to move slowly. Quick or jerky movements can cause your muscles to tense up and this can result in pain.
6) Try to maintain a positive outlook.
It is during the holiday that we are supposed to relax and enjoy ourselves. If you start feeling anxious or stressed out due to something that happened, then it is very likely that you will suffer from back pain during this period.
Do not dwell on the negatives and try to enjoy the moment.
Holiday Survival: Exercises for the Holidays
If you want to avoid excruciating back pain during this time of the year, then you will need to strengthen your core muscles as well as perform stretching exercises before doing anything that involves lifting or heavy activities. Here are some exercises that you can do during this period:
1) Lie flat on your back and raise your both legs up in the air.
You should ideally feel a stretch on your abdominal area. Hold that position for about 30 seconds before lowering your legs.
You can do 2-3 sets of this exercise every day.
2) Lie flat on your back and raise your both legs up in the air.
However, you will now raise both of your legs to the left and right side of your body. In other words, your upper body should form an “X” shape.
Sources & references used in this article:
… of a self-determination theory–based communication skills training program on physiotherapists’ psychological support for their patients with chronic low back pain: A … by A Murray, AM Hall, GC Williams… – … of physical medicine and …, 2015 – Elsevier
Biomechanical analysis of the effect of changing patient-handling technique by B Schibye, AF Hansen, CT Hye-Knudsen… – Applied ergonomics, 2003 – Elsevier
Effectiveness of focused structural massage and relaxation massage for chronic low back pain: protocol for a randomized controlled trial by DC Cherkin, KJ Sherman, J Kahn, JH Erro… – …, 2009 – trialsjournal.biomedcentral.com
Re-arming the disabled veteran by HR Perry – … Practical Lives: Modern Histories of Prosthetics, ed. by …, 2002 – books.google.com