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By Steve Dempster
Back problems are responsiblefor millions of lost working days throughout the world. What can you doto avoid becoming a victim of back pain?
Hot and Cold. Oddly enough, bothhot and cold treatments are effective for back pain. Which one to usedepends on the type and the cause of the pain.
Cold packs are useful forreducing inflammation and are good for relieving back pain in the firsttwo days or so after minor back pain begins. Use an ice pack on theaffected area for twenty minutes or so, leaving approximately 40 minutesbetween sessions.
After the initial days of coldapplication, heat treatment is particularly useful for muscular pains inback, shoulder and neck areas. Apply a heat wrap (the wheat-filled onesthat can be microwaved are good) or a covered hot water bottle to thearea 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. Dueto the bending involved, gardening can often trigger back pain -- areason why many people are wary of doing any garden activity. However,if long sessions are avoided, different sets of muscles are exercisedwithout straining any one group. Changing tasks regularly also helpsspread the load.
Swimming and other wateractivities such as aqua-aerobics are also good for aiding back muscles.The water nullifies some of the effects of gravity, reducing spinalcompression and loading. Again, the secret is to build up to greaterlevels of activity, letting your body become accustomed to the exercisewhile strengthening vital muscle groups.
Take care when reaching andbending. Sudden, unexpected movements are one of the most common causesof back injury. -- Even sudden bending to tie a shoelace can cause backtrouble. Muscle groups become 'confused' and act against each other. Theresults can be excruciating and immediate, so take extra care!Surprisingly, this type of injury can be easily sustained by both youngpeople and seniors.
One for the ladies: Don't wearhigh heels for long periods. They may make your legs look great but theyalso tip your pelvis and accentuate your natural spinal curve, whichcan lead to back and knee problems. They are OK for a night out, but tryand wear lower shoes at other times.
One for the men: Find a new homefor that bulging wallet other than your hip! Sitting on a fat square ofleather stuffed with cards and cash may be good for your credibilitybut it can play havoc with your sciatic nerve.
While mild back pain caused bymuscular strain is usually temporary and easily controlled, other backproblems 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 yourphysician is vital.
Source: physicalfitnessarticles.net
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