By Steve Dempster
Back problems are responsible for millions of lost working days throughout the world. What can you do to avoid becoming a victim of back pain?
Hot and Cold. Oddly enough, both hot and cold treatments are effective for back pain. Which one to use depends on the type and the cause of the pain.
Cold packs are useful for reducing inflammation and are good for relieving back pain in the first two days or so after minor back pain begins. Use an ice pack on the affected area for twenty minutes or so, leaving approximately 40 minutes between sessions.
After the initial days of cold application, heat treatment is particularly useful for muscular pains in back, shoulder and neck areas. Apply a heat wrap (the wheat-filled ones that can be microwaved are good) or a covered hot water bottle to the area to bring relief. Heat increases blood flow to the affected area, which in turn delivers extra nutrients and oxygen to the injury, speeding recovery.
Become a careful gardener. Due to the bending involved, gardening can often trigger back pain -- a reason why many people are wary of doing any garden activity. However, if long sessions are avoided, different sets of muscles are exercised without straining any one group. Changing tasks regularly also helps spread the load.
Swimming and other water activities such as aqua-aerobics are also good for aiding back muscles. The water nullifies some of the effects of gravity, reducing spinal compression and loading. Again, the secret is to build up to greater levels of activity, letting your body become accustomed to the exercise while strengthening vital muscle groups.
Take care when reaching and bending. Sudden, unexpected movements are one of the most common causes of back injury. -- Even sudden bending to tie a shoelace can cause back trouble. Muscle groups become 'confused' and act against each other. The results can be excruciating and immediate, so take extra care! Surprisingly, this type of injury can be easily sustained by both young people and seniors.
One for the ladies: Don't wear high heels for long periods. They may make your legs look great but they also tip your pelvis and accentuate your natural spinal curve, which can lead to back and knee problems. They are OK for a night out, but try and wear lower shoes at other times.
One for the men: Find a new home for that bulging wallet other than your hip! Sitting on a fat square of leather stuffed with cards and cash may be good for your credibility but it can play havoc with your sciatic nerve.
While mild back pain caused by muscular strain is usually temporary and easily controlled, other back problems such as slipped discs can be debilitating and chronic, affecting the sufferer to such a degree that mobility is badly impaired. In these situations a mobility aid may be useful, and a visit to your physician is vital.
Source: physicalfitnessarticles.net
