Lower Back Pain Tips

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Back Injuries Hurt! Here's How to Avoid Them.

Back injuries often stem from dangerous activities like extreme sports and intense, physical jobs, but even mundane tasks like shoveling snow might lead to a back injury. The easiest way to avoid back injuries is to restrict dangerous activities like skiing, do as little snow shoveling as possible, and to take a sedate job in an office.

However, that solution might not offer the most exciting lifestyle.

It's not necessary to refrain from all activities that may cause back injuries; however, there are a few simple options to reduce the likelihood of getting injured.

Get in Shape and Exercise

Back injuries commonly occur when someone lifts a heavy object and crumbles under the weight of it. Introduce some core work and back-strengthening movements into your exercise routine. Don't apply for jobs that require heavy lifting until you're in shape to handle the workload.

Lift Intelligently

There's a ton of advice regarding proper lifting technique and injuries associated with lifting with poor posture, repetitive stress injuries, and lifting items that are too heavy. Use proper technique when you do lift to reduce the likelihood of a back injury.

Ask for Help

Ask a friend to lift an item if it's too heavy to avoid injuries. Try to place items on tables or waist-high surfaces to avoid having to bend over to pick it up. Divide heavy boxes into a few less-unwieldy containers.

Get Some Experience

Heading for the double black diamond slope on a ski vacation is probably the fastest way to a back injury if you're not an expert skier. Try the bunny slope first, especially if you're not familiar with the mountain.


Don't Let Back Pain Get You Down - Use These Simple Recovery Techniques

Back pain is an affliction most people will experience at least once. Work-related back injuries put more people on disability than any other type of accident. Americans spend an incredible $50 billion on treatment for back pain each year.

Doctors tend to advise that patients book a visit with a doctor if pain from a strained back doesn't get better after three days. Surgery isn't always the answer to a lower back injury, but some people will need to go under the knife.

Get Active

The pain of a back injury might keep you in bed or on pain medication, but the swiftest recovery often demands an exercise routine. Once your doctor says it's okay, start walking to help straighten and relieve your spine.

Get Out of Bed

Remaining in bed is the fastest way to allow muscles to atrophy and back pain to linger. Although surgery might require some bed rest, it's vital to swing those feet out of bed and stand up as soon as possible.

Consider Acupuncture

Sufferers of chronic lower back pain might see some benefit from a trip to an acupuncturist. Several studies suggest acupuncture helps people with chronic low back pain. Don't be afraid to try this ancient Chinese technique. The needles are only the width of a piece of human hair.

Stretch and Strengthen

Flexibility and strength help reduce back pain and reduce the likelihood of another injury or strain. Try starting with a few minutes of stretching and core exercises each day.

Relax with a Massage

Try a Swedish-style massage and you may reduce your need for daily pain medication. Researchers believe that some back pain sufferers may receive greater benefit from a massage than over-the-counter pain pills.


Causes of Lower Back Pain

Often more than just an "ouch", lower back pain cripples and plagues thousands of people each year. Chronic or acute, this pain originates in the lumbar spine and sometimes travels down the leg. Debilitating at its worst, it has the potential to bring your life to a grinding, painful halt for a few days or a few months. Understanding its causes may help you prevent the next episode, or at the very least, find resources to deal with it.

Pregnancy: Delighted to see the positive sign on your pregnancy test, you begin your 9-month journey to your little bundle of joy. Suddenly, you feel the stabbing pain in your lower back and cringe. Pregnancy hormones are acting upon your pelvic muscles and ligaments in preparation for the growing baby.

Muscle strain: If your work involves lifting heavy objects, or you regularly perform exercises that impose stress on the lumbar region, or your day involves sitting for extended periods at a desk, you are at risk.

Herniated spinal disc and sciatica: A bulging or slipped disc in the lumbar region of your spine is sometimes the culprit of back pain. A disc can also degenerate and become inflamed. The most excruciating pain, however, from a ruptured disc occurs when it bulges out and upon the sciatic nerve, leading to a pinched nerve, carrying the shooting pain down the leg.

Narrowing of area surrounding the spinal cord, i njury to the lower spine, and o besity are also common causes.

Maintaining an active, balanced lifestyle, good posture and normal weight go a long way in helping you stay away from howling with lower back pain. .

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Joe Wallace