Saturday, March 23, 2013
Back Pain Tips
Like any other human being from time to time I have to deal with annoying back pains. Sometimes it is manageable sometimes it feels like a grinding pain that won't let me get up in bed.
Here are some tips on how to manage the pain:
1.) Exercise - keep it simple just plain walking or mild jogging will do. Never perform a strenuous activity like weight lifting. Remember to move in moderation, avoid motion that caused the pain.
2.) Remember to maintain Good Posture - The pain may have started after a long workout at the gym or after a long hours of work, but the strain that caused it has probably been building for years because of bad posture.
3.) Improve Flexibility by stretching
Too much tension and tightness can cause back pain. Stretching will help loosen up tight muscles.
I have posted here 3 Easy Stretches to Prevent Back Pain
4.) Apply Ice and Heat - Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an acute injury particularly if there is swelling and then switching to heat.
5.) Sleep the Right Way - The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.
* Back sleepers should put pillows under their knees.
* Side sleepers should place pillows between their knees to keep their spine in a neutral position.
* Stomach sleeping causes the neck and head to twist and can put undue stress on the back.
6.) Quit Smoking - smoking hurt both your lungs and back. American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked.
Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue