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Ways to avoid back pain
BACK pain or backache is a very common ailment. Millions of Indians suffer from it. The terms lumbago and pulled back have been used to describe this disorder. But much remains to be learned about the causes of low back pain, although we know that for the most part, nonspecific muscle and ligament strains are the leading offenders. The patient feel pain and hears a clicking sound while lifting a heavy object from the ground. The pain becomes severe and the patient may be unable to move. The patient may feel tingling and numbness in the leg. The patient with these symptoms and acute back pain adopts a peculiar posture. He finds difficulty in bending forward and backward. Lateral bending is not so painful. The patients is not able to raise the painful leg high while lying on his back. In some cases the pain can start without any history of injury and it may be gradual.Poor posture, some times aggravated by standing or sitting in a peculiar position all day at work, is one of the commonest causes for backache and one of the easiest to correct. On the proper footwear, especially high heels, may be partly responsible. Straining the back by sudden twisting, jerking, lifting too heavy weights, or lifting the wrong way may also bring backache. Poor sleeping habits and a hollow, lumpy slanting , too soft mattresses may also be the factors. Organic diseases that cause backache are many. Among the indirect causes are kidney trouble (middle back pain), female troubles (low back pain), gall stones and stomach trouble (high back pain). Infectious disease, such as Pneumonia,
influenza, malaria and small pox are almost always accompanied by backpain. Rheumatism and arthritis are the most frequent and direct organic causes for backache. others include pulled muscles , especially in the region of the sacroiliac joints, curvature of the spine, slipped disks and bone diseases. Overweight, lack of exercise, tension and emotional stress can activate muscle tension causing muscle spasms. Prevention of backache in its most common forms can be partly achieved by developing good posture, good sleeping habits, and a good level of general health by dodging communicable diseases or getting prompt treatment for them, and by cultivating a high level of mental
health. — Anil Dheer
General remedies
- The single most important element of therapy for acute (sudden onset) low back pain is best rest.
- A hot water bottle, hot packs or heat generating ligament may make you feel better. Be careful, though, to avoid ‘cooking’ your tissues; don’t keep a heating aid on for more than 20 minutes at one time and never fall asleep with a heating pad. And if at any time the pain worsens, stop the heat.
- The fact is some people respond to heat and others to cold. Cold is usually better after an injury, particularly if there is a swelling or when there is recent onset of pain. Ice can be applied to the painful area for 10 to 15 minutes at a time, as tolerated. Ice cubes wrapped in a moist towel, a bag full of ice water, or even a bottle of cold sad can all be effective.
- Relaxation is a must. When in pain, try to be in control of your body, not the other way round. While in a chair or bed, take some slow, deep breaths. Breathe in through your mouth and slowly out through your nose. Gradually tighten your muscles and then relax them. Do this over and over again. You will feel the sensation of tension, then relaxation, it will spread through your whole body. Tension and stress will only aggravate pain.
- Think, but only good thoughts. Think of an experience with your wife, husband, children, girlfriend or best friend. Get in a sexy mood if you want. It will help relieve pain.
- Do not massage without professional help. A gentle massage of stroking and rubbing increases circulation and relaxes stiff muscles, relieves neck pain, headaches and other discomforts.
- There are distractions that will get your mind off your pain. Clearly, a certain element of pain is subconscious and another is quite conscious. The latter can be relieved by watching TV playing games or even washing dishes. Engaging in a good interactive conversation is a wonderful way to get mind off the painful area.
- Sit in a chair that is low enough so that you can place both feet on the floor and at least one knee is above the level of your hips : Use a footstool a hard chair and press your spine up against it. Get up and move around periodically. Sit up straight.
- If standing in one position for a long time, at work for example, place on one foot on a foot-rest or stool. Change position often. Wear comfortable shoes. Maintain good posture — head high, chin tucked in pelvis forward, toes straightahead, abdominal tight.
- Bend your knees when preparing to lift something off the floor, and if it is a heavy object, use your knees to lift, not your back. Stand with your feet far apart. Hold the object close to your body and lift it only to chest level.
- Medications help occasionally. Pain-killers and muscle relaxants can provide additional relief. Consult your physician before beginning any exercise programme.
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