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
