Fear of hurting the back again is common for those who are recovering from back injury, but it shouldn’t prevent you from returning to your regular activities. The key to successful healing is to slowly return to normal range of motion. Here are a few guidelines to help speed the road to back injury recovery.

1.Aerobic exercise is important to building stamina that will help the healing process, but it is imperative that the muscles be stretched prior to exercising. Strengthening core muscles is also an important aspect of regaining strength.

2.Ultimately, the healing process is about total wellness both physical and mental. Controlling anxiety and stress that often comes after a serious injury is an essential step in the healing process. Being aware of that fear and working to eliminate it will help overcome the body’s natural psychological tendency to protect itself from further injury. Enlisting the help of a trained physiotherapist can often be a lifesaver during this stage of healing.

3.There is no substitute for good nutrition when the body is trying to heal. Protein, the building blocks of healing are essential and should not be neglected. Fats and sugars should be kept in balance in order to prevent weight gain. Being overweight will impede the healing process and slow recovery time. Include plenty of fresh fruits and vegetables into the diet to supply the body with much needed vitamins and minerals. If the diet is lacking in these foods due to personal eating preferences, a daily multiple vitamin supplement may be required.

4.In order for the body to heal, it must have time to rejuvenate. This is accomplished by getting sufficient deep sleep. Plenty of physical activity during the day is one of the best ways to ensure a good nights rest. Sleep nourishes both the body and the mind and is an essential component of quick healing.

5.It is sometimes difficult to avoid pain medications after injury, but their use should be kept to a minimum. As well as allowing individuals to become too dependant on them, these medications may also slow the healing process. There are better, more natural ways to relieve pain such as heat and cold therapy, massage and topical creams.

6.Beginning slowly and progressing gradually through a regular program of exercise is the absolute best way to promote healing and ensure a quick recovery. As the body becomes reintroduced to exercise after injury, the central nervous system begins to tell the muscles what to do and in effect starts to eliminate further pain.

7.Finally, the most important aspect of healing and recovery is the guidance of a trained professional, including both a physiotherapist and a physician. A therapist can help you design appropriate routines suited to your specific injury, and your doctor can help determine what processes are working and how well they are helping you heal. Your doctor will also prove very instrumental in your pain management program as well; he may, for example, guide you in the purchase of the right back support. By working together, the road to recovery should be as short and as positive as possible.

It’s not hard to tell if its time to trade that old mattress in for a new one. If you wake up with a stiff back or lower back pain, then its time to make a change. The mattress you sleep on can have an enormous impact on back health, and subsequently your overall feeling of well being.

One of the best things you can do for your back is choose a firm mattress that provides balanced comfort and support for your spine. There are some people who truly believe that their back pain is actually caused by a firm mattress. It is more likely that they have not given themselves adequate time to adjust to the firmer feel. The two crucial elements to consider are the right combination of firmness and softness, and an adequate adjustment period.

Because back pain can be a result of several different conditions, there is no “one mattress fits all” solution. For example, a very overweight person and a tiny individual may both suffer back pain but the mattress they need will most certainly be different. The larger person is ultimately going to displace a larger percentage of the mattress, meaning the body will sink farther down into the mattress. In order for the spine to remain in its proper position the right mattress for this individual has to be quite firm. The smaller sleeper, however, would barely even make a dent on such a firm mattress and would not be comfortable. A much softer mattress, ideally a firm mattress with a soft top would provide the proper cradling while at the same time providing adequate firmness.

One of the most popular types of mattresses on the market are those made of solid memory foam. Some users believe that the contouring of the foam to the body makes it the ultimate choice for comfort and for reducing back pain. Others disagree stating that the foam is much too soft to provide adequate back support to keep the spine in its proper position.

One solution that has emerged from this debate is a mattress that is constructed in layers consisting of inner coil springs and several layers of different materials, mainly different types and thicknesses of foam. The thickness and construction of these layers determine the final firmness of the mattress. This type of construction creates an extremely wide range of mattresses to suit every need.

Mattresses can be purchased in a wide range of prices, and the old saying “you get what you pay for” definitely holds true. Quality counts and a good quality mattress is a wise investment that should serve you well for at least ten years. The warranty that is offered with a mattress is generally a reliable way to judge its quality and durability.

The whole process of choosing the right mattress can be overwhelming and confusing, especially when one is hoping to get some back pain relief. Be sure to ask for advice from a heath care professional that is familiar with your specific condition.

The fast pace of today’s life most definitely has an impact on our bodies and minds.

Driving for hours, even if you use appropriate car seat support; sitting in long meetings; having fast lunches on the run; and slumping on the couch after a long day of hectic activity; among other things, make it necessary for each one of us to take some time to relax and ease our muscles every day to preserve our health and even our sanity.

Here we show you 5 simple stretches you can practice daily to loosen your back muscles and get rid of accumulated stress, because back pain or a back injury can seriously impair your life:

1.Lower back cat stretch
To do this stretch, get down on all fours, fingers facing forward. Drop your head and raise your back, curving it, as you push the shoulder blades upward, just as a cat does. Then, do the opposite, push your chest downward and arch your lower back.

2.Knees to chest
Lie on your back and pull both knees to the chest with your hands behind the knees. Keep your tailbone on the floor and hold the stretch for 15 seconds.

3.Shoulder blade squeeze
Stand up and put your arms straight out in front of you at shoulder height. Swing both arms horizontally towards your back, as if you were trying to reconnect your fingers behind your back, and then, swing your arms back to the front. Repeat several times slowly.

4.Shoulder blade lift
Stand up and put your arms straight out in front of you at shoulder height. Swing both arms vertically up and then swing both arms vertically down while keeping them straight. Repeat several times slowly.

5.The core twist
Hold arms out, bent at shoulder height. Keep your feet planted on the ground and your toes facing forward, and while you maintain your hips facing forward, twist your upper body towards the back and try to look behind you. Twist from side to side.

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The majority of us work at a desk or a computer all day long, making it very easy to slip into poor posture habits.

If your body posture is misaligned, sooner or later you will feel pain, and the only way to avoid this is to follow the right techniques for sitting, standing, and lifting.

Although these may seem obvious, there are hundreds of thousands of people around the world suffering from serious and crippling back pain and conditions because they don’t follow these simple techniques:

1. Sitting technique
Sit with your shoulders back and with your back straight. Your legs should be at a 90-degree angle to your body.

Maintain the neck, back, and heels always aligned. Avoid the impulse to slouch on your desk, if you feel stiff, get up and move for a while.

2. Standing technique
When standing, hold your head up straight and the chin slightly tucked in. Maintain your shoulder blades back, your chest forward, and your stomach tucked in.

In the same way, keep most of your weight on the balls of the feet instead of on your heels or toes. Let your arms hang down in a natural way.

3. Lifting technique
Lifting weight off the ground by bending forces your back to do most of the work and puts important strain on the lower back.

The right way to lift an object is to bend at the knees and not at the waist, since this forces the leg muscles to do the majority of the work.

4. Keeping your spine straight technique
As a general rule, you must try to maintain your spine as straight as possible all the time.

If you are aware of the alignment of your back and neck, no matter what you are doing, you will be able to notice how your posture improves.

You can help yourself get into the habit of keeping your spine straight through the use of back supports and other types of tools specially designed to help you achieve good posture and improve your health.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source)

If you’re an office worker, it’s likely you’ll spend the majority of your day sitting at your desk. While you’re busy carrying out your duties, your spine and back are being subjected to holding your posture as you sit in your office chair. The full weight of the upper body is transferred onto the lower back, buttocks and thighs, and there is increased pressure on the lower spinal discs. In addition, if you are usually slouched or slumped in your chair or have poor posture habits, this could amount to hours of unhealthy strain and stress placed on your back – a certain trigger for future spinal problems and pain.
The solution? Invest in a good posture and back support for your office chair. Here are 6 great reasons why:

1.When sitting without a good support, it’s easy for the pelvis to slightly rotate under the body, causing most of the upper body’s weight to be placed on the tail-bone and surrounding area. This also affects the curvature of the spine in such a way that the neck is compressed when it is lifted (e.g., like when looking at a computer screen). The neck and shoulders will be tensed in order to support the head.

2.Many office workers like to sit while bending towards their desk, leaning their head forward and supporting it with a bent arm. This affects the alignment of the spine and results in extra strain being placed on the area between the shoulder blades as well as the lower back. A head that leans forward over a desk without the support of an arm will lead to tension in the shoulders which have to over-use their muscles to support the head’s unbalanced weight.

3.Circulation can also be affected when sitting. Gravity naturally pools blood in the feet and legs and makes it sluggish when returning to the heart. This can cause fatigue and is generally weakening to the body’s whole health. Having a balanced and healthy posture will optimize the body’s blood circulation, as well as taking frequent breaks to walk and move around during long periods of sitting. Conversely, having a poor posture could lead to parts of the body receiving very limited blood-flow and becoming numb. If this is a frequent occurrence, muscle degradation can begin in this area over time.

4.A posture chair support helps the body to sit squarely on the pelvic bones so that weight is evening distributed onto the back’s supporting muscles and lower back area. It also helps the spine to curve in a natural way so that it is at its strongest. The head, neck and spine will all be aligned correctly so that the weight of the upper body does not cause unnecessary strain on any back area but is directed towards the pelvis as it is supported by the posture and back support.

5.A good posture and back support allows free movement of the body, while allowing it to return to a neutral and healthy position. The support is designed to encourage the most natural curves and alignment of the spine.

6.The benefits of a good posture and back support can go beyond the office environment. It trains the body to hold a good posture in other circumstances that involve sitting, but also while standing up and walking. This will lead to good back health and prevent future spinal problems, especially chronic pains, caused by poor posture.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

It’s a common remark: ‘Don’t slouch, it’s bad for your posture!’ We may be used to hearing what we shouldn’t do to ruin a good posture, but the truth is, few of us know the real reasons why we should make an effort to take care of the way we hold ourselves.
To help you get clued up, we have 7 fascinating facts about how maintaining a good posture can have a dramatic impact on your health and the way you feel and look:

1.It’s a subtle exercise for your back and abs. Holding a good posture takes effort and makes you use and strengthen the muscles in your back and abs.

2.It greatly improves your breathing. A good posture makes room for your lungs to function at their best – rather than being squashed when you hold your body in a slouch. Good lung function will have a healthy impact on all aspects of the body’s function.

3.It’ll protect your organs, bones, joints and muscles. Holding a correct posture will help reduce unnecessary strain and pressure on these body parts which occurs when the body is placed in an uncomfortable and unnatural position. Many neck and back pains develop from issues of poor posture.

4.It’ll protect your spine. Often the spine will become fixed in an abnormal position if we do not hold ourselves correctly. This can lead to the constriction of blood vessels and nerves and problems with the joints, discs and muscles. The spine is an important part of the body to take care of – a good posture eliminates many of the health problems that can develop when the spine has unhealthy mobility.

5.It prevents arthritis. Often when we have a poor posture, we place pressure on our joints in unnatural ways which leads to them wearing down abnormally. This in turn can lead to arthritis. A good posture gives our joints the chance to function at their best.

6.It helps you use your muscles more efficiently. This happens because your bones and joints will be in the correct alignment. As a result, you are likely to feel more energetic since your body will require less energy to move about.

7.It can have a dramatic impact on the way you feel. When people hold themselves in a good posture, rather than a slumped one, they send signals to their brain that makes them feel happier and more confident. It’ll also change the way that people see you – you’ll appear more confident and assertive too. And it could even make you look thinner since you’ll be using your abs to draw in your stomach muscles and will appear taller.

Good tips to help you maintain a good posture include holding your head straight without letting it tilt forward, backward or sideways. You should keep your shoulders back, your knees and your back straight, with your stomach tucked in. Do not tilt your pelvis forward and make sure the arches in your feet are supported. Stretch the top of your head towards the ceiling so that you stand tall.

It’s also essential to maintain a good posture while sitting. Invest in a good back supports to help prevent slouching and back problems developing when sitting for long periods of time.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

You don’t need to suffer a fall or accident to experience the misery of daily neck and back pain. In fact, it could be your every day habits which are the root cause – in particular because of poor posture practices. Poor posture habits can lead to unnecessary strain or stress being placed on back and neck muscles, joints and nerves – which in turn can cause pain. Here are 5 daily situations where it’s important to examine your posture to prevent your developing unwanted problems and pain.

1.How do you hold your head?
It’s common for people to lean their head too far forward. Instead of holding it straight, with the chin lifted, the head may tilt and drift forward while reading a book, working on a computer, driving or watching television. This strains muscles at the back of the neck and can lead to long-term pain. Avoid doing so by taking periodic breaks from your TV or computer screen, having the screen placed at a good eye level, and by being more aware of how you hold your head in general when walking, driving, etc.

2.Do you carry anything?
If you frequently carry a heavy bag with one arm, or on one side or your body, this will place uneven strain and tension on that side of the back and neck and will prevent you from adopting a balanced and healthy posture.

Instead, when carrying items, opt for a good backpack that you can wear across both shoulders and which will let you distribute the weight evenly across your back and body. Try not to carry anything too heavy for long periods of time.

3.Do you tend to slouch?
Slouching may feel comfortable, but it actually causes strain on your back nerves and muscles and leads to back pain. It compresses and places pressure on the spine in certain areas (according to how you are slouched) and disrupts a ‘good’ posture which would allow the weight of the body to be distributed evenly along the back. When standing or sitting, try to correct your habits of falling into a slouch.

4.What position do you like to sleep in?
It’s easy to forget how important good sleep posture practices are. For example, piling your pillows too high can lead to excess stretching and strain on neck muscles and sleeping on one side, with one leg straight and the other bent across the body can create an imbalance of the spine.

The best positions to adopt when sleeping are (i) on your side – knees bent, placing a pillow between your knees, with one pillow under your head; (ii) on your back – with a pillow between your knees and a single pillow under your head.

5.Do you sit for long periods of time?
Do you drive or sit at your desk for long hours of your day? When driving, it’s easy to slouch. You may also disrupt your posture by having one hand high on the wheel and one below (the best position to have your hands is at 10 and 2 o’clock).

At your desk, it’s recommended you get up and move around at least every 20-30 minutes. This allows your body to loosen up and revives circulation. Again, you may tend to slouch or slump in your chair.

The best way to correct slouching and slumping habits when driving or seated at your desk – and also to promote the best back health – is to invest in a good back support for your car seat or work chair.
If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

If you’ve developed back pain, you might feel reassured to know that most cases resolve themselves within a number of weeks. However, some back problems may cause further pain and damage if not attended to by a doctor and, at times, your pain might even be a symptom of a much larger and serious medical issue. So how do you know if your back pain is something minor or something that needs professional attention? Here are 12 signs doctors advise you to look out for:

1.Have you had a recent trauma such as a fall from a height, a motor vehicle accident or similar incident? If so, you might have obtained a fracture or damaged a part of your spine.

2.Are you older than 50? As you age, even mild traumas like slipping down a few steps or falling out of bed can cause injuries or fractures that need to be checked.

3.Do you have a history of osteoporosis? It’s important that all back pains are investigated.

4.Do you have a history of prolonged steroid use? This use might be contributing to issues with your back and needs to be addressed by a physician.

5.Are you older than 70? You’ll be at an increased risk of developing cancer, infections or abdominal problems which may be causing your back pain, too.

6.Is your temperature over 100 F? If so, it could indicate the presence of an infection – one that could be as serious as meningitis. Also, if you have recently battled an infection, it’s a good idea to see your physician to check your back problem isn’t related to the infection.

7.Do you have a prior history of cancer? In this case, it’s important to see your doctor and ensure there are no underlying issues causing your pain.

8.Does your lower back pain feel worse when you are resting? This could be another sign that you have an infection or that the pain has a malignant cause.

9.Are you experiencing unexplained weight loss? Again, your additional back pain may be a sign that there is a larger medical problem at hand.

10.Are you unable to manage your pain using over-the-counter medication? If so, this is a good indication that you should see your physician.

11.Have you lost the use of your bowel or bladder control? This could be a sign of an acute emergency.

12.Are your legs going numb or weak or do you have the inability to walk, lower your foot at the ankle, raise your big toe upward, stand on your toes or walk on your heels? You may have sustained an acute nerve injury or compression. It’s important that you seek medical attention as soon as possible.

It is always a good idea to seek medical advice or a professional opinion about what might be causing your back pain, even if you are not displaying any of the signs above.

To prevent future back problems and reduce the risk of future injury, adopt good posture practices such as: using a good posture and back support for your office, car or home chair; strengthening your back muscles through exercise; and learning good posture habits such as lifting weights with bent knees and avoiding slouching.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

Most people see massage as a stress-relieving treat, a way to relax tensed muscles and soothe the body. However, did you know it can also be used an effective therapy to treat back pain? Read on to find out more.

Health benefits of massage

1.Improves blood circulation – Using their hands or special tools, a massage therapist will knead, rub and stroke the affected muscles. This works to increase blood flow to that particular area and means oxygen and nutrients can be delivered without hindrance. Improved circulation also helps eliminate excesses of acids or other waste products that have accumulated and may be contributing to pain. With improved circulation, sore muscles can heal faster.

2.Improves motion – As the muscles relax, they are restored to their original state, helping them to regain their range of motion.

3.Increases endorphin levels – Chronic back pain has often been linked to depression and anxiety. Massages stimulate the body to release endorphins (chemicals which make you feel good!). These endorphins can be helpful for managing chronic pain and feelings of depression at the same time.

Types of massage

Here are some of the most common types of massage you may want to find out more about:

Swedish Massage – This relaxes muscles with deep pressure and light stroking.
Deep Tissue Massage – May be good for chronic muscle tension as strokes are slower and more direct pressure and friction is applied.
Myofascial Release – Often applied to a muscle injury. This method is used to release tension in the fascia – the fibrous tissue that encases and supports muscles.
Trigger Point and Myotherapy – The therapist applies direct pressure on trigger points of pain to cause their release. Muscles are also stretched.
Shiatsu – An ancient oriental therapy which uses acupressure – finger pressure on specific parts of the body.

What you should know about massage therapy

-It is important that you speak to your physician before attempting to treat any back problems with massage. It’s essential to have the correct diagnosis made concerning your problem and also to seek professional advice on which forms of massage may be best for you.

-Massage therapy has been shown to have the best results when used in conjunction with other medical treatments such as physical therapy, chiropractic or other physician-recommended care. Most good therapeutic massage practitioners will be happy to work in conjunction with your physician.

-Research trials have shown that classic Swedish massage, Thai massage and acupressure are effective for treating many complaints of lower back pain. Such pain has responded well to the pulling and stretching of limbs as practiced in Thai massage, to the deep and gentle manipulation in Swedish massage and to the focus on pressure points as carried out in acupressure. Better pain relief and mobility have been reported when these treatments are combined with exercises and stretching.

-Not all forms of massage have been scientifically proven to impact back pain. It’s important to speak to your physician and carry out good research before choosing the type you’d like.

-If you’re not happy to spend money on a massage practitioner, you could always ask a friend or partner to give you a gentle massage instead. For self-massages, there are lots of good hand-held devices on sale. Again, consult your physician before you choose to massage problem areas.

- To best treat back problems, take a holistic approach. Along with your treatment, learn good posture practices and invest in a good back support or car seat support to help strengthen and support weak back areas.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

When you’re pregnant, your body goes through so many changes – it’s hard to believe it’s really your own body sometimes! One thing many pregnant women are faced with, especially as they reach full-term, is lower back pain. If you’re experiencing pregnancy-related back aches, read our informative guide:

What causes pregnancy back pain?

1.Your growing uterus – As your uterus expands, it stretches out and weakens your abdominal muscles. This changes your posture and puts extra strain on your back. If the uterus presses on a nerve, this may also cause pain.

2.Center of gravity – As your uterus and baby grow, they also push your center of gravity forward – again, affecting your posture and the strain on your back.

3.Extra weight – Carrying your extra body weight puts additional stress on your back.

4.Increase of hormones – Pregnancy hormones work to soften the ligaments and joints in the pelvic area in preparation for labor. This means your back will lose some of the essential support it is used to. It can cause pain when sitting, standing or walking for long periods or when you are lifting things or bending over.

5.Multiple babies – Carrying twins or triplets increases the odds of a woman developing back pain – especially because of the extra weight their backs will have to carry.

When should I be worried about back pain?

You should always talk to your physician if you are experiencing any pain, but contact them immediately if any of the following occurs:

-You have severe pain or notice you have lost the feeling in your legs, buttocks or around your pelvic area.

-You have a sudden and continuous lower back pain in the second or third trimester. It could be a sign of preterm labor.

-If your pain in the lower back is accompanied by pain in one or both sides, under the ribs. It could be a sign you have a kidney infection, especially if you have fever, nausea or blood in your urine.

How can I treat my back pain?

-Use ice or heat treatments.
-Visit your maternity store to find braces or support devices that have been developed for pregnant women.
-Sleep on your side and place a pillow between your knees.
-Practice pelvic tilts which help stretch and strengthen your pelvic muscles.
-Visit a licensed healthcare professional such as a chiropractor or massage therapist who is able to carry out prenatal massage.

How can I take care of my back during pregnancy?

-With advice from your physician, take up an exercise routine to help strengthen your core muscles, back and abdomen. Swimming is one great choice as it works on these muscles while taking the strain off your joints and ligaments.
-Squat to pick items up, instead of bending. You should take care when you get out of bed. Bend your knees and hips while you roll to the side and using your arms to push you up.
-Avoid sleeping on your back.
-Wear a support belt under your lower abdomen.
-Get plenty of rest and take things easy. Listen to your body if it finds a particular exercise or activity too strenuous. Avoid activities like vacuuming and mopping which require you to twist and bend at the same time.
- Invest in a good posture and back support that you can place on your office chair or car seat. Adopting good posture practices will help reduce the extra strain placed on your back.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).