Short Daily Drills to Combat Back Pain
The following are some of the most common types of back pain:
1) Chronic Low Back Pain – You have been suffering from low back pain for years and it gets worse with time.
Your doctor may prescribe medication or surgery but there is no cure for chronic low back pain. You need to do something now so that your condition will improve soon. Here are some suggestions:
a) Do not wait until you get sick! Get up early in the morning and go for a walk. Take short walks around your house and even outside if possible. Walk slowly, keeping your head down, and try to keep your legs moving all the time. This will make you feel better immediately without any side effects like nausea or headaches.
b) Try doing yoga regularly instead of sitting for long periods of time. Yoga is great because it strengthens the muscles in your body while relaxing them which helps reduce tension in your lower back area.
c) If you cannot afford yoga classes, take a class at a local gym. Many gyms offer free yoga classes for their members. There are many benefits of taking regular physical activity rather than sitting and watching TV all day long. Regular exercise keeps your heart healthy and reduces stress levels which increases happiness levels. Exercise releases endorphins which give you feelings of well being and boosts moods.
d) Try some light housework. Cleaning the house may seem like a chore to many but it is actually good for your back. Regular exercise keeps your muscles strong and healthy. Doing light housework also keeps your mind occupied and you will not have time to worry about your pain.
e) Stop doing the things that worsen your pain! Avoid sitting or lying down for long periods of time; this worsens pain and interferes with the healing process. If your job involves sitting down all day long, take more frequent breaks and walk around. Get up from your chair every so often and move about. Do not lift heavy objects; ask someone to help you.
2) Acute Low Back Pain – You experience sudden severe back pain that shoots through to your legs.
Your doctor will most likely give you pain medication and advise you to rest in bed immediately. Here are some tips on what to do:
a) Put a hot water bottle or damp towel on your painful area. The heat will relax your tense muscles and provide pain relief. You can also take a warm shower as long as you do not extend your neck while your body is wet as this may worsen your pain.
b) Take the pain medication that has been prescribed by your doctor and try to get some rest. Acute low back pain usually goes away after a few days; do not take any unnecessary risks when your body is in a weakened state. Avoid physical activities and stretch or move about as little as possible.
c) If the pain gets worse or you feel numbness or tingling sensations down your legs, call your doctor immediately. This could be a sign of a medical emergency and you need to seek immediate medical attention.
3) Chronic Low Back Pain – This occurs when there has been a long period of recurring acute back pain or there is constant pain in your lower back that never seems to disappear.
If you have experienced a single episode of low back pain before, there is a possibility that it could recur again in the future. Here are some tips on how to prevent this from occurring:
a) Maintain a healthy weight. Carrying excess weight strains your back and increases the stress on your spine. Losing weight through a combination of diet and exercise will reduce the strain on your back while increasing your energy levels at the same time.
b) Perform regular back stretches. Most people experience lower back pain due to decreased flexibility of the back muscles. Stretching exercises not only improve flexibility but also increase blood flow and relax tension in the muscles.
c) Do not smoke. Nicotine narrows the blood vessels and limits the blood flow to your tissues. This can reduce the nutrients reaching your spine and may weaken it over time. Smoking also decreases the amount of oxygen being delivered to the spine which could cause damage to the discs in between the vertebrae.
Back pain can be an extremely frustrating condition that can severely affect your day to day activities. Whether your pain is acute or chronic, it is important to try and manage your pain to allow you to continue with your normal activities.
Here are some ways in which you can reduce your pain:
1) Get a massage.
Getting a massage will increase the blood flow to your muscles which will help to relax them and relieve any soreness or tension. This can also be helpful in reducing pain associated with muscle sprains and strains.
2) Use a hot water bottle.
Applying heat helps to relax your muscles, relieves pain and reduces any swelling or inflammation. This is particularly useful for acute injuries.
3) Try acetaminophen.
Acetaminophen is a common medication found in over the counter pain medication that reduces pain by reducing any swelling or inflammation caused by an injury. It is recommended that you do not exceed more than 3grams in a 24 hour period.
4) Take a pain reliever such as aspirin or ibuprofen.
Aspirin and ibuprofen both reduce pain by reducing any inflammation caused by an injury. They also increase the blood flow to the painful area which improves healing.
5) Try acupuncture.
Acupuncture is an alternative therapy that has been shown to be effective in treating and relieving back pain. It involves the insertion of needles into the body at specific points that are related to pain or energy flow. It is still not entirely understood how this works but it has been shown to improve pain and function in patients with back pain.
6) Get surgery if necessary.
In some cases, back pain is so severe that it can no longer be treated effectively by medication or other conservative methods. In these cases, surgery may be required. This should only be done as a last resort and only if there is a serious underlying cause for the pain such as a herniated disc.
Make sure you consult your doctor before deciding on any treatment options and try to maintain a healthy lifestyle in general to prevent your back from hurting in the first place.
Acupuncture is an alternative medicine technique that has been practiced for hundreds of years. In modern times, it is still used for pain management and treatment of various conditions.
The way it works is that fine needles are inserted into the body at specific points. This is believed to affect a person’s energy flow, known as Qi (chee). Acupuncture can be performed with actual needles or by using acupuncture points by pressing, tapping, or rubbing them.
While there is still some debate about how it works, there is general agreement that acupuncture can affect the nervous system. This helps to relieve pain in a variety of ways. It can also help the body release natural chemicals such as endorphins which create a sense of well-being and can reduce symptoms such as nausea.
There are many types of acupuncture that have been developed over the years in different cultures. Some of the most common include:
1) Acupuncture – the insertion of needles into the body at certain points.
2) Auriculotherapy – a technique of using headphones that deliver electrostimulation to the ear to relieve pain.
It can also be used to treat any type of nerve pain or migraine headaches.
3) Electroacupuncture – a method of acupuncture that uses electric currents to stimulate specific nerves.
4) Laser Acupuncture – a relatively new technique that uses lasers to stimulate acupuncture points.
This technique is usually only available at specialty pain clinics and not widely offered.
5) Moxibustion – a technique that uses the herb Moxa (Japanese word for “mullein”) which is burned on or near acupuncture points.
It is used to treat muscular tightness and pain as well as reduce swelling.
There are also several types of acupuncture that are combined with other forms of treatment such as:
1) Acupressure – a technique that uses pressure instead of needles.
2) Five Element Acupuncture – an ancient Chinese style of acupuncture that is based on philosophy and not science.
3) Magnetic Acupuncture – a modern technique that replaces acupuncture needles with magnets.
It is often advertised as a quick and easy cure all but this has yet to be proven.
4) Meridians – an alternative medicine concept that assumes energy flows through the body along pathways called meridians.
These are similar to the channels of Chinese acupuncture called “jingluo”.
There are also several styles of acupuncture used for various conditions:
1) Acupuncture analgesia – relieves pain by blocking signals to the brain.
2) Acupuncture anesthesia – causes temporary loss of feeling.
3) Acupressure – a form of alternative medicine that uses pressure instead of needles.
4) Auriculotherapy – stimulation of the outer ear to treat pain.
5) Electroacupuncture – a combination of traditional acupuncture and electroacupuncture.
6) Guasha – scraping or cutting the skin to treat pain in Chinese medicine.
7) Neuroacupuncture – uses needles to treat pain in specific areas of the nervous system.
8) Zhen Jiu Jee – an ancient form of acupuncture using 4,000 fine needles.
It is rarely used today due to health risks.
There are several types of pain commonly treated with acupuncture including:
1) Arthritis – a painful condition where the joints become inflamed.
2) Carpal tunnel syndrome – a condition involving pain and tingling in the hand caused by repetitive motion or wrist trauma.
3) Fibromyalgia – a condition causing pain all over the body, fatigue, and sleep disturbances.
It can be caused by trauma or surgery.
Sources & references used in this article:
Prevention of low back pain in the military cluster randomized trial: effects of brief psychosocial education on total and low back pain–related health care costs by JD Childs, SS Wu, DS Teyhen, ME Robinson… – The Spine Journal, 2014 – Elsevier
Rationale, design, and protocol for the prevention of low back pain in the military (POLM) trial (NCT00373009) by SZ George, JD Childs… – BMC …, 2007 – bmcmusculoskeletdisord …
Predictors of occurrence and severity of first time low back pain episodes: findings from a military inception cohort by SZ George, JD Childs, DS Teyhen, SS Wu, AC Wright… – PloS one, 2012 – journals.plos.org
Gender differences in the cause of low back pain in British soldiers by NF Strowbridge – BMJ Military Health, 2005 – militaryhealth.bmj.com
Predictors of web-based follow-up response in the Prevention of Low Back Pain in the Military Trial (POLM) by JD Childs, DS Teyhen, JJ Van Wyngaarden… – BMC Musculoskeletal …, 2011 – Springer