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Lifestyle Changes That Can Help Strengthen Your Back

Lifestyle Changes That Can Help Strengthen Your Back

Living with pain isn’t something that you just have to put up with. Especially not when you can take some steps to prevent and even end the pain in your back. By making some simple lifestyle changes, you can strengthen your back and stop being miserable.

Exercise will always be the quickest, easiest method to ending back pain. If you’ve ever sat for a little while, then gotten up and noticed that you were walking stiffly, it’s because your joints and muscles aren’t as limber as they should be.

Exercise is something that helps with this. When you work out regularly, it boosts mobility in the ligaments as well as in the tendons, which helps the muscles work better. By exercising, you not only protect your body from strain or muscle injury, but your back as well.

Lose weight for your back’s sake. If you’re overweight, this is putting a strain on your back. Your spine and your back muscles have a load limit that was never meant to be exceeded.

This is for both lifting and carrying heavy things. When you’re overweight, you’re forcing your back muscles to work harder than they were meant to. You’re also forcing them to carry additional weight.

Every single pound that you carry over your body’s weight limit can strain these muscles. Not only that, but being overweight can cause you to have more inflammatory markers, which also impact your back.... 

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The Biggest Causes of Preventable Back Pain

The Biggest Causes of Preventable Back Pain

The thing about the back is that most people never really pay it much attention to it until it starts to hurt. Then they realize just how much they rely on their back for everything they do.

Back pain can be pretty miserable, whether it’s short or long term. Though there can be many causes for the type of pain in this area of the body, most are preventable. There are several common causes of back pain that you can work on avoiding.

One of these is back pain caused by straining the muscles. This type of pain is nearly always caused by lifting things that are heavy. When you lift things that are heavy, it puts a strain on the muscles in your back.

The reason this is common is because most people don’t lift heavy things on a regular basis, so their muscles aren’t used to that type of load-bearing exercise. It’s easy to think that you can handle a greater weight than your body can deal with.

Lifting heavy things can put strain on the spine and can cause inflammation or back muscle spasms. The way that you lift things matters, too. If you lift the wrong way, you may be twisting your spine, especially if you’re at an awkward angle.

It only takes a second to injure your back this way. If you lift heavy things from the ground and you’re not aligned correctly, this can cause back pain because the weight of the item or items isn’t spread evenly across the muscles.

Sometimes, it’s not picking things up from the ground that cause back issues. The pain can also stem from reaching overhead to bring something down to you. You can cause a strain in your lower back muscles and have pain from that... 

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Diagnosing the Different Types of Back Pain

Diagnosing the Different Types of Back Pain

Back pain isn’t alike in every situation. Some types of back pain can be more serious. There are some autoimmune diseases that can cause long term pain in the back. This is something such as inflammatory arthritis and it needs to be managed by a doctor.

Continual lower back pain that doesn’t get better can be a sign of an infection, such as a kidney infection. But it can also be associated with endometriosis. If you have a stomach ulcer, this can cause back pain as well.

All of these situations would need medical intervention. If you have a fever associated with back pain, you need to seek help - or, if you have numbness or fever in connection with the pain.

If you have numbness in your arm, hand or foot but with no fever, this can be a sign of a pinched nerve in the back. If these symptoms don’t go away after a couple of days of home treatment, then you should seek care.

You can also experience what’s known as a bulging disc that can cause pain. This is when the jelly-like substance, which basically acts like a shock absorber, protrudes. These are often treated at home, though some can be more difficult to treat and need to be examined by a doctor.

However, the majority of back pain isn’t serious and can be treated and managed at home. That’s because most back pain stems from lifestyle decisions. If you’re someone
who has bad posture and you’ve never taken steps to correct it, eventually, this can lead to back pain.

When you don’t sit or stand correctly, what happens is your body weight is not evenly distributed across the spine. So you end up with areas of weakness due to the load the muscles are trying to support... 

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Lower Back Pain Is a Big Problem for Both Men and Women

Lower Back Pain Is a Big Problem for Both Men and Women

When you experience lower back pain, you may have a variety of symptoms. Some people will feel like they have a muscle ache or that the muscle in one area of the back is tender.

But other people may have pain that feels like something is burning beneath their skin. Common in both of these symptoms is that physical movement can make the pain worse.

You’ll find that you start limiting yourself physically. Or, it might cause you pain to stand, so you sit more often, which can actually worsen back pain due to the increased inactivity.

Lower bBack pain is common for both men and women. Between 50 to 70% of both sexes will, at some point in their life, have to deal with back pain. This type of pain isn’t just limited to adults, either.

Kids and teens can also have problems that cause pain in the back. There are certain physical conditions that can be labeled as the underlying cause of back pain if it’s not something like an injured muscle.

For example, in women, endometriosis can cause lower back pain. Men usually experience back pain due to a ligament strain from lifting more than they should or lifting in such a way that their back muscles are unsupported.

Regardless of what causes the pain for women or men, there are consequences when it does happen. When you’re in pain, it can make physical activity worse, so it can lead to missing days or weeks of work, which also means lost wages, causing stress in your life.... 

If you have a job that’s sedentary, just the act of sitting can be too uncomfortable. Studies have shown that between 80 to 90% of people who suffer from back pain end up missing a significant number of work days.

Dealing with lower back pain can lead to depression. One study showed that depression is four times more likely to occur when people struggle with back pain. This is because of the way the pain affects all areas of their lives.

lower back pain


For example, having this type of pain can make sleeping uncomfortable or even cause insomnia. This affects your mood because you’re exhausted from the lack of sleep. You may have issues with cognitive function and feel anxious as well.

When lower back pain is an issue, you can struggle from a lack of mobility. This can keep you housebound and limit the amount of interaction you would normally have with other people.

This lack of interaction leads to isolation, which can cause depression or deepen it. If you’re used to being able to take care of your own needs or those of your family members, being unable to do so can also cause depression.

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Simple Back Pain Solutions

Simple Back Pain Solutions

It doesn’t take much to cause excruciating back pain. There are many reasons men and women begin to suffer from reoccurring back pain. Most people think automatically know that it correlates to lifting heavy items incorrectly, but there are some causes that may surprise you.

Sometimes, all it takes is stepping or moving in the wrong direction, and the next thing you know, you’re hurting. This pain not only happens in the point of injury, but sometimes travels down your leg, too.

Back pain can last days or even years if you don’t take steps to alleviate it and correct the issues that are causing it to reappear over time. Some are simple fixes, while others may require more effort, but the relief you feel from banish back pain will be worth it...

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FEELING LOWER BACK PAIN? MOVE THIS LESSER-KNOWN MUSCLE FOR RELIEF

Have you ever been mid-movement—whether walking from point A to point B or trying your hardest to stay balanced in a Lagree elevator lunge—only to be stopped in your tracks by an unrelenting pinching sensation in your lower back? Well, folks, I have and let’s be clear, it’s painful AF. What’s not as obvious, however, is the fact that it might not be your back that’s the problem, but that your psoas muscle (pronounced so-as) is out of whack...

Read on here: https://www.wellandgood.com/psoas-muscle-stretches/

Saluda spinal implant for pain relief

Every minute of the night and day, for decades, Jaswir Grewal was in pain.

The constant ache in his back forced him to leave his jobs as a mechanic and banana grower. The pain troubled his sleep, made him irritable with his wife, depressed about his prospects and rarely left his thoughts. At times, he said, it felt like more than he could bear.

“It was like a bad toothache and a migraine all mixed in together. But those things are temporary and this was 24/7,” he said.

Mr Grewal has battled back pain for decades.
Mr Grewal has battled back pain for decades. Photo: Janie Barrett

“They put me on painkillers to stop the idea of depression or, dare I say, suicide, because something like that will push people to that point and I’ve been near there. It has been like that.”

Until this week. Early on Tuesday morning, doctors at the Royal North Shore Hospital fitted Mr Grewal with a spinal implant that is already being heralded as a breakthrough in treating chronic pain – even though he was the first human to be fitted with a permanent version of the device.

The Saluda implant was inserted within the spinal canal, about five millimetres from the spinal cord. From there, the implant sends an electrical current through the nerves to provide relief in the area of the body that is experiencing pain.

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Unlike conventional spinal implants, which are prone to giving patients electric shocks or dropping out of range when the person changes posture, it also has the unique ability to record signals back from the nerves immediately after they have been stimulated, and adjust its level of impulse.

“Nobody has ever been able to record these kinds of signals before, or do anything about them,” said pain specialist Dr Charles Brooker, who oversaw the operation and has no commercial arrangement with the manufacturer….

 

 

 

Read on http://www.smh.com.au/national/health/saluda-spinal-implant-for-pain-relief-heralded-as-breakthrough-20151013-gk7s9c.html

7 moves that can help to beat back pain

How are you dealing with your recurring back pain? I personally go toe chiropractor every 2 weeks to make sure to avoid any build up from taking place and I do some exercises every other day when I feel I should.

below is an excerpt of a good article about the various exercises you you might want to consider adopting too:

Exercises for back pain relief: 7 moves that can help and heal

Don’t suffer from a sore back in silence – try some of these expert approved moves to relieve aches and pains.

Our first instinct when suffering from back pain is to rest up and let the pain naturally subside.

But many experts agree that performing certain exercises can actually help strengthen your muscles, support your spine and relieve that debilitating pain in your back.

Not sure which exercises are good and bad for back pain? We asked the fitness professionals at Fitness First, who have found 7 of the best exercises to help.

Before trying any of these exercises, always remember to consult a fitness professional or doctor who can advise on the best options for you.

Beat back pain with… aerobic exercise

Start with short sessions and build them up over time. Good forms of aerobic exercise for those suffering from back pain include walking, swimming and cycling.

If you’re in the gym, opt for a bike which has back support, and if you’re swimming avoid any strokes that twist your body.

Beat back pain with… Pilates

Pilates works the deeper muscles in the body helping to strengthen your back. For those who suffer from chronic back pain or who are recovering from surgery and have finished with physiotherapy, Pilates is an excellent way to keep improving your back strength focusing on just a few selected movements and working a little at a time.A little and often with Pilates can make a big difference for someone who suffers with back pain.
Beat back pain with… wall sits

Start by standing 10 to 12 inches from the wall, then lean back until your back is flat against it. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall,
Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times…

Read on at this link

9 Easy Exercises That Will Help Ease Back Pain

Do you suffer from back pain too? An incredible amount of people do and some like me, actually will visit their chiropractor twice a month as a preventive measure in order to avoid anything worse from building up.

Whether you are under regular treatment or not here below is an article that covers some very interesting exercises than can really help:

Backache is becoming a chronic problem that people in the urban areas have to constantly deal with. The unhealthy lifestyle and stressful daily commute can be blamed for the same, but there’s little we can do to escape the pain. Exercising is one way to minimise the damage and help you get rid of the shooting pain that’s making your life miserable. So here are 9 super simple, must-do exercises that will surely benefit your back.

1. Lengthen the spine: This is an easy move that focuses on your posture. To lengthen your spine you need to stand straight without arching your back and take a deep breath while pulling yourself. Keep yourself at the same height as you breath out. Continue this breathing process that will strengthen your abdominal muscles and help ease back stiffness.

2. The pelvic tilt: Here you need to lie straight on your back with knees bent. Tighten your stomach muscles and flatten your back on the floor. Hold this pose for five seconds and repeat another two to three times.

3. The alternative knee press: This exercise works on your lower back muscles easing stiffness. You need to lie on your back with knees bent and feet flat on the floor. Using both your hands pull up one knee and press it to your chest. Hold for 30 seconds and return to the first position. Repeat with the other leg…

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For pain relief head to the kitchen

When you’re in pain you automatically walk over to your medicine cabinet for your favorite painkillers but here’s a story that might have you change that habit especially since it might get you better results:
A lot of people live with pain, from chronic conditions like arthritis or joint pain, or maybe from starting a new exercise.
Instead of heading for the medicine cabinet to grab some aspirin you could try looking in your kitchen cabinet.

As cbs2’s emily smith explained, there are things in your kitchen that can help you feel better.
Teri rogacki is 34, but her rheumatoid arthritis and lupus had her in excruciating pain.
“It was awful. I felt like i was 90-years-old waking up every morning. It took me at least 45 minutes to get out of bed,” she said.
When traditional medicine didn’t work, rogacki tried tart cherry juice every day on the recommendation of dietician leslie bonci, and it worked.
“Thirty days later, my pain was gone. Completely gone,” she said.
The key is, it has to be tart, and you have to drink it every day; 8 oz. Of juice or one tablespoon of the concentrate.
Bonci said it’s just one of many food products that can reduce pain.

Saffron has been used for centuries.

“This is like gold. Very, very costly, because it’s very, very rare,” she said.
Saffron adds unique flavor to foods, but it can also be taken as a supplement.

Here’s the link to the original story