Thousands of people suffer from back pain due to arthritis in the spine. One of the common methods of alleviating back pain is through the use of back supports while sitting and driving. These supports can be very beneficial when trying to reduce back pain that is often a result of arthritis. Arthritis in the spine can make even everyday activities almost impossible to perform, and the lack of mobility can really affect the quality of life. Even sleeping can become difficult as it can be almost impossible to find a comfortable sleeping position.

There are several areas that can be affected by arthritis of the back. Those suffering from cervical arthritis feel most of the pain in their neck and upper back. Lumbar arthritis, on the other hand, tends to have pain centered more in the lower back, and osteoarthritis presents itself most often in the neck as well as the lower back. What is most frustrating and disheartening for anyone suffering from arthritis, is knowing that there is no cure, but only pain management. In order to choose the best methods of pain control, it is imperative that patients consult their doctor to first determine the type of arthritis they have.

For those who suffer from back pain caused by arthritis, there are some effective methods of treatment to try, and it is important to experiment to find which one work best for your specific type of pain. Here are a few examples of pain relief techniques to try.

Massage
Gentle massage can be very effective in relieving back pain. If done improperly or too rigorously, massage can cause discomfort instead of relief, so be sure to communicate openly with the person doing the massage. If joints are overly swollen or inflamed, it is not a good time to administer a massage.

Hot and Cold Therapy
Many people find that applying heat to a painful back can bring soothing, effective relief. Heat can be applied either as a dry heat or a moist heat. Dry heat can be applied in a number of ways. The most time tested method is an electric heating pad or hot water bottle. More recently, people have found the barley bags that you heat in the microwave to be a little more convenient. These are widely available in department stores and pharmacies and come in a variety of shapes and sizes to fit different areas of the body. Long skinny ones, for example can wrap around the neck for instant relief. More recently, gel packs have begun appearing on the market as a means of applying hot or cold therapy to painful joints and muscles. The warmth of a relaxing bath or whirlpool bath can also help to relieve back pain.

Some people find that the application of cold compresses relieves the pain more effectively. This can be done with gel packs as well or just cool towels applied to the area.

Creams and Gels
There are many over the counter pain relief products available for arthritis pain. Many are produced with natural products found in hot peppers, menthols and other herbs. These can sometimes cause skin reactions so be sure to test them out in small areas and in small amounts, before applying in a full area.

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If you’re one of hundreds of people who suffer from back pain, you are no doubt familiar with the many ways there are to reduce back pain. From proper back supports at work to ergonomic seat cushions in your car, there is little you haven’t tried. But even with these terrific devices, questions about exercise seem to be the ones that back pain sufferers find hard to answer.

Although some activities can be detrimental for those suffering chronic back pain, there is one activity that almost always offers benefits to back pain sufferers. Swimming, when performed properly can be a tremendous way to not only relieve back pain but to get fit and healthy at the same time. Regular use of back muscles helps to strengthen them and keep them flexible which can ultimately help to reduce chronic pain. Most swim strokes promote what are sometimes referred to as “long” exercises which greatly reduce the possibility of muscles cramping up. Work slowly and only as long as you feel comfortable. It is important, of course, to be careful not to push your back too hard by doing too many repetitions of swim strokes, or by performing them improperly. Here are a few tips to making swimming most beneficial to your hurting back.

When swimming laps, it is better to use a touch turn at each end rather than a flip turn. The twisting motion of the flip turn can put too much stress on back muscles and could cause injury. A touch turn is much gentler and safer.

Be careful not to extend the neck too far when coming out of the water to breathe, and turn the head gently while keeping your chin in line with your body. While it may seem easier on your neck to swim while keeping the head out of the water in a modified free style breathing, it is actually very hard on the neck and back.

Swimming in a breast stroke style can put a lot of stress on the lower back if done too rigorously. If this is the only way you like to swim, be sure to go slowly and carefully. Elongate your body as much as possible and swim at a relaxed pace. Remember, swimming for back pain is not swimming for competition or racing. In this case, slow and steady wins the healthier back!

The backstroke can also be detrimental to your efforts to alleviate back pain if done too rigorously. Try to keep your neck and head aligned with your body and be sure to use long slow and steady strokes.

Even if you don’t choose to actually swim to alleviate back pain, some relaxing time in the water often makes the back feel better. The buoyancy and weight distribution when in the water can soothe and relax tense muscles. As with any serious recurring pain, you should always seek the advice of your doctor or health care practitioner before commencing any kind of exercise regime.

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Many individuals who suffer from chronic back pain are never quite sure if it is better to rest their back or to exercise it. This comes, in part, from advice that was popular years back when most doctors recommended rest and inactivity for back pain. Today, things have changed and, in addition to using proper accessories to aid back pain such as ergonomic chairs and back supports, professionals are also recommending that the best way to keep a back healthy is to stay active and maintain a schedule of correct exercise. Lack of exercise merely results in a further loss of mobility and will ultimately prolong the pain.

Even the day to day activities that you may be reluctant to pursue should be continued. Simple things like walking the dog, gardening or daily walks to the store are great ways to keep your back flexible while simply doing everyday tasks. If you become too sedentary, muscles will tighten up, making even small movements painful.

Some of the best exercise programs that help keep muscles limber are Pilates, Yoga and TaiChi. These types of exercises strengthen core muscles while keeping the spine in a neutral position. Low impact aerobic activities such as walking and swimming are other great ways to tone and work back muscles.

Another super simple way to tone back muscles is the use of an exercise ball. Try just sitting on the ball for a few minutes each day. Staying balanced on the ball requires that your back be straight and your spine aligned. This makes it both a fun and productive exercise.

It’s also a good idea to take regular breaks when working either in a sitting or standing position, to move about and change position. Take a short walk or do some stretches just to ensure that you aren’t getting hunched over and stiff.

Due to the perceived notion that one cannot move about, chronic back pain can sometimes lead to feelings of depression and anxiety. Exercise again can be the answer, as it has been proven to increase the production of the hormone serotonin which is our “feel good” hormone. Just getting up and moving not only improves our bodies but our minds as well!

There are times when acute back pain flares up, and it is always recommended to rest the back for a time during these flare ups, and then start adding exercise back to your routine little by little. Well conditioned muscles will always be more resistant to injury so keeping toned and flexible is of utmost importance.

In addition to physical activity, there are numerous accessories that help keep back pain under control. For individuals who do a lot of lifting, it is wise to wear a lifting belt to provide back support. For driving and sitting, posture correcting seat cushions are a great idea, of course; proper posture at all times is vital to a healthy back.

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If you are one of the many people who suffer from back pain on a regular basis, you know how frustrating and annoying it can be, and how much it can interfere with your normal every day activities.  Good quality back supports and seat supports are one of main items you can use on a daily basis to help alleviate and manage back pain.  In addition to those items, there are also some very simple living techniques that you can put into practice to help make back pain a thing of your past.  Consider these tips as you go about your day to day tasks:

Standing
Keep your abdomen and chin tucked in and your spine straight. Take frequent short breaks to move around if your job requires you to stand in one position for long periods.  Also try to shift your weight from foot to foot.

Sitting
Whether when driving, sitting at the office or even when on a long plane flight, make certain you get up and move around at regular intervals.  Try to keep your lower back straight, and if possible, rest your feet on a footstool. Avoid hunching over your desk or straining to reach items such as computer equipment or filing cabinets.

Driving
The use of an ergonomic seat support is your best line of defense against back pain that results from driving for long periods. Sit as upright as possible and avoid stretching to reach either the wheel or the pedals.  Make an effort to enter the vehicle by standing with your back to the seat, sitting down and then drawing both feet in together.  This is not the way we tend to get into a car so it may take some extra effort to form the habit.

On the phone
Never hold the phone with your shoulder while you talk as it pulls your back muscles out of line.  If you’re talking and need your hands to be free, put the phone on speaker or invest in a headset.

Around the house
When lifting, always bend from the knees and lift while holding the object as close to your chest as possible, and remember never to bend over and lift with your back.  When performing household tasks such as sweeping, mopping or raking, try to avoid leaning and reaching too far and always squat to pick up items such as leaves or litter rather than bending over.  One of the biggest causes for back pain around the home is from shoveling snow. Always bend from the knees to lift, avoid reaching too far and keep the shovel load at a minimum.  Another common back pain instigator is home painting.  In our efforts to get the job done, we often reach beyond what is comfortable.  It’s far better to use a step ladder to avoid over reaching.  Take short breaks often to do a few shoulder and neck rolls to keep back muscles from getting strained.

Just keeping these few tips in mind will help to keep back pain at bay!

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Whether it is a holiday trip or a taxi driver’s working day, there are lots of mechanical issues to attend to before going anywhere by car. But nobody considers the car seat as one of them. Depending on the amount of driving hours to be spent behind the steering wheel, the car is subjected to many different mechanical services before the trip like, tire rotation, brake check, steering and suspension, etc. But what about the driver? He or she is as important as the car itself. The driver must be comfortable in the seat, feel safe while driving, and his or her body health must be kept intact. In order to enjoy the hours spent in the car, the driver must take into account that the need of a back support is compulsory not only for himself or herself but also for those riding alongside.

Let’s say that a driver might spend many hours behind the steering wheel. He or she must drive comfortably to prevent any abrupt maneuvers or cause any car accidents. A back support is perfect for keeping the back aligned and relieves the tension in the body caused by the long trip. The back support ensures the body remains in the appropriate position throughout the journey.

Besides, the seat itself must be checked before any long journey. It must have the seat belt in working order with the possibility of adjustment to fit taller or shorter people who might be driving that same car in the same trip. The back support is placed on the driver’s seat once it has been checked in the car service. The back support keeps the body of the driver in the correct position the whole journey contributing to a safe trip for the driver and his or her companions.

What is more, the driver must also be in good health to be able to withstand many long hours of driving. A back support offers the comfort, safety and healthy solutions that a driver needs for a good trip. The correct position of the back prevents the driver from suffering any back pain or even headaches usually related to uncomfortably long trips. The soft cushion places the pelvis correctly for a long journey keeping the pelvis from suffering any uncomfortable ailment.

Every driver should have a back support for their cars. It offers comfort for drivers who work all day in their cars, safety for those who are not used to driving many long hours non-stop, and keeps the body in good health since the back support improves the spine position while driving. It also helps the legs rest during the trip, and places the pelvic bones in the correct position in the special cushion. This gadget, the back support, was especially created for car seats to be used by people who spend many hours driving and whose discomfort or fatigue may cause a car accident, no matter how experienced they are at driving. A back support is not an expense; it is an investment for life.

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The most frequent activity that people do during the hustle and bustle of the day is sitting. Whether it is at the office, on a bus, or at home, people are not aware of the damage that they cause to their bodies when the posture is not the appropriate one. Bad posture may cause headaches, backaches, dizziness and the like, but few people know this. When consulting a doctor, the solution given could be a pill, exercise, massage, or a vacation. ‘Relax,’ they might say, ‘you are under too much stress, too many hours of hard work.’ But the real reason that your body is suffering is as simple as getting up from your bed. You should begin by changing your bad sitting habits and sitting properly, or your body will suffer the consequences sooner or later.

How exactly does the body suffer when your posture is bad? Headaches appear caused by serious spine-bending, and in some cases, even scoliosis is diagnosed. Those headaches might turn into dizziness, or nausea, which are very dangerous in pregnant women. In order to ease the pain, many people take pain relievers. Naturally, pain relievers stop the pain dead in its tracks, but abusive pill taking might create a drug addiction. Moreover, even though the pain itself is dealt with, the real cause of the pain is not, which is no solution.

Another problem caused by bad posture is backaches. The spine houses most of the central nervous system and the back mirrors the pain. Besides, the muscles stiffen severely deriving in serious back ailments. The nervous system is in appropriate alignment when the posture is good, and the pain will not appear. Sometimes, people do not pay attention to headaches or backaches, and they once again choose to treat the problem with pain relievers. But these drugs just hide the real problem and offer no solution to what’s really causing it.

Moreover, blood circulation is also affected by bad posture. Good posture contributes to adequate blood fluidity which in turn contributes to healthy muscles and joints. Muscles and joints are in constant movement, so when they are still, but under a wrong posture, they tend to get damaged. For instance, sitting with your legs crossed or your pelvic bones on top of a foot seriously harms the circulatory system. This might lead to the appearance of varicose veins, swollen legs, or even gout, provoking, thus, intense pain in muscles and joints.

Changing ordinary habits is very hard, but not impossible. You must understand that keeping your body healthy is important and that good posture could help you save a lot of the money spent on pain relievers, doctors, or alternative therapies.

Nowadays, there are different ergonomic seat designs, which contribute to a healthy body. These chairs help the body stay in good posture constantly and make a habit out of it. So remember, if your body aches, itches, or swells, try checking your posture. This might be the root of your ailments. Take care of your body; you’re stuck with it for the rest of your life.

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“Discomfort is based on poor biomechanics,” concluded researcher M.G. Helander after investigating how people perceive whether a chair is comfortable or not.  “Comfort is based on aesthetics,” he concluded.

People have in mind mechanic features, such as seat depth and height, stability, back rest angle or its consequences (i.e.: fatigue) when they determine that a chair is uncomfortable.

Nevertheless, buyers choose their chairs based purely on inconsequential characteristics, like…

…Aesthetic features: plushness, upholstery and color

…Emotional perceptions: “It feels good”; “I like it”; “Makes me feel relaxed”; “Ain’t them beautiful?”

Thus, chairs that were perceived as comfortable when bought end up discarded or replaced because the owner became aware of the bad mechanical design. Unfortunately, most often than not, when the buyer realizes he made a bad decision, it’s usually too late. Even worse, most people are resigned to using a cumbersome design.

If you selected or are about to buy a chair based on emotional perceptions, you better reconsider your decision. Perhaps it’s time to get rid of your “comfortable” but not so well-designed chair.

But… How to find out whether you are facing an ergonomic seat or a bad design? This remains a controversial question among manufacturers and researchers.

In an attempt to predict subjective evaluations or ergonomic seats, DeLooze et al reviewed more than 20 studies. All of them measured objective parameters, such as:

Pressure at the backrest and seat pan

Number of body movements needed

Posture

Muscle activity (using electromyography)

Spinal loading

They found that the best predictor of subjective comfort was the first one: the amount of pressure and its distribution over the backrest or the seat pan.

Amazingly, if the chair was designed to provide uniform pressure distribution and seat support, the users reported too much discomfort. Chairs that were evaluated as the most comfortable offered varying levels of pressure in the seat pan and the backrest.

How can this be explained?

It so happens that most human spines are not symmetric. If you looked at frontal-view X-ray plaques, you would see many people have asymmetric backs; that is, either the left or right side is slightly wider.

In fact, human bodies show asymmetries everywhere: one leg larger than the other, an eyebrow higher, etc. and the back is not an exception. The greater the asymmetry in the length of legs or arms, the more likely the individual will suffer from back pain.

Problem is… chair designers assume symmetry when they develop a new product.

During an ergonometric study, subjects were allowed not only to adjust the height of their backrests, but also to displace it sideways: some adjusted it to the left, some to the right and some left it aligned to the centerline.

About 70% of the participants evaluated chairs with left-right movable backrests as more comfortable that chairs with fixed support.  In a similar study, chairs with lumbar support ranked better than chairs without support for the lower back.

So, how does your chair feel now?

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If you’re anxious about suffering from back pain, it’s important to take care of your back health. First, review this list of 12 risk factors associated with back pain and determine whether you are likely to encounter future back problems:

1.Age – Surprisingly low back pain typically occurs more frequently in people aged between 30 and 40. It becomes more common as age increases but this risk drops after the age of 65.

2.Fitness level – People who are not physically fit are more at risk of developing back pain since they are likely to have weak back and supporting abdominal muscles. Those who take up moderate exercise each day or practice low-impact aerobic exercise promote good spinal disc health – these discs cushion the vertebrae of the spine.

3.Diet and obesity – A diet that is high in fat and calories is likely to lead to obesity. Additional weight on the body can put extra strain on the back.

4.Heredity – Some causes of back pain, including disc disease, may have a genetic component.

5.Race – Studies of a condition called Spondylolisthesis – when the vertebrae of the lower spine slip out of place – have indicated that African-Americans are 2 to 3 times more likely to develop the condition than Caucasians.

6.Presence of other diseases – Other diseases which are present in the body may contribute to back pain. These include certain cancers and forms of arthritis such as osteoarthritis and rheumatoid arthritis.

7.Occupation – If you have a desk or driving job that requires you to sit all day in an uncomfortable chair or if you are involved in work that requires heavy lifting, pushing or pulling (particularly when this involves twisting the spine), then you are more at risk of incurring back injuries or developing back pain.

8.Smoking – Though the actual practice of smoking does not lead to back pain, it can inadvertently lead to injury for the following reasons: repeated coughing can lead to back muscles being strained; smoking can slow down healing of existing back injuries; smokers are less likely to be physically fit which is another risk factor; smoking limits the body’s ability to deliver essential nutrients to the back’s tissues and discs.

9.Poor posture – If you have learnt poor posture habits over time, it is likely you will develop back pain in the long term. This is because poor posture leads to extra and unnecessary strain being placed on the back – over time this can lead to significant back problems.

10.Stress and emotional factors – Studies have shown that stress and long periods of depression can contribute to conditions such as chronic back pain. This may be because of elements such as the sufferer unconsciously tightening their back muscles when tensed or unhappy.

11.Pregnancy – A woman’s body – and in particular her back – is significantly burdened by the weight of the baby she is carrying.

12.Sports – Some sports carry a significant injury risk when they are practiced, e.g., skiing, snowboarding, wrestling, contact sport such as football and rugby, and gymnastics. Other sports may put extra strain on the back, leading to pain.

If you find you are at an increased risk of developing back problems, make sure you learn how to care for your back’s health every day to prevent back injury and keep it in good form. This includes investing in a good posture and back support for your desk chair or car, undertaking regular exercises which help strengthen the back, and learning good posture techniques which reduces unnecessary back strain.

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If you’ve sustained a whiplash injury, you might be anxious about how long it will take you to feel better. Whiplash injuries can be painful and uncomfortable to live with and sometimes sufferers can exacerbate their injury without intending to.

Read this quick guide on how to make a full recovery from your whiplash injury.

What is Whiplash?

Whiplash is an injury that occurs when the neck muscles, tendons and ligaments are pushed outside their normal range of motion. Often it is a sudden, extreme movement of this type – such as the head being thrust forward and backwards like the motion of a whip – this results in whiplash, e.g, during motor vehicle accidents, sporting activities, accidental falls and assault. Repetitive stress and chronic stress involving the neck can also be causes.

What are the Symptoms?

Most symptoms of whiplash become apparent within 24 hours of injury.
These include the following:
- neck pain
- neck swelling
- headaches, most commonly this will occur at the base of the skull
- difficulty moving the neck and stiffness
- pain shooting from the neck into the shoulder or neck
- dizziness
- blurred vision
- fatigue

Seek Medical Advice

If you have sustained an injury which caused your whiplash, it is essential that you contact an Emergency Department to be checked out by a physician. This is because there are many severe risks associated with neck injuries so self-diagnosis is not recommended. For other causes, it is also wise to be seen by a doctor before any attempt to self-treat so a correct diagnosis can be made.

Treatment for Whiplash

Short term

- Whiplash will normally cause inflammation of the soft tissues in the neck. To reduce this inflammation, apply a towel wrapped in ice to the area of pain for 20 minutes at a time. This can be carried out for the first 24 hours after injury or until the pain subsides. Heat treatments that are applied to the neck are helpful at a later time to help relax the muscles – especially before performing rehabilitation exercises or stretches recommended by your physician.

- Take acetaminophen for pain relief or ibuprofen which also has anti-inflammatory properties.

- Bed rest and an avoidance of excessive neck strain may also be recommended for a period following the injury.

Long term

- Your physician is likely to recommend gentle stretching exercises to help restore the neck’s range of motion. They may include neck strengthening exercises to help rehabilitate muscles and prevent future injuries.

- Depending on the severity of your injury, you may be referred to a physical therapist to help you cope with pain and help restore the health of your neck tissues and muscles. The physical therapist may introduce further exercise and stretches or use ice, heat or ultrasound treatments. They may also perform specialized neck massage which has been known to help whiplash injuries.

- For severe cases of whiplash which include acute pain, prescription painkillers may be used. The patient may also be offered a corticosteroid medicine or lidocaine – a numbing medicine – to relieve muscle spasms. Muscle relaxants may also be prescribed.

- Acupuncture has been shown to relieve persistent neck pains caused by strain. This may be an alternative treatment choice for some patients.

- Chiropractic has been likened to physical therapy and may be pursued by the patient. It pairs spinal manipulation with exercise and takes a holistic approach to treatment.

Outlook

Most whiplash injuries are resolved completely within six weeks of injury. However, some sufferers experience symptoms for a year afterwards and a further 18% are estimated to have severe injuries that cause discomfort beyond a year. It is always recommended – before and after injury – that good back care practices are followed to prevent injury and speed up recovery times of existing problems. These include adopting good posture techniques, using good back supports when at your desk or in the car, and also undertaking regular exercise to keep back muscles strong and flexible.

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The principles of Pilates strongly support back health.  Two very significant skills that the back pain sufferer should learn are: being aware of the neutral alignment of the spine, and the strengthening of important postural muscles that assist this alignment.

A Pilates program will greatly benefit people who suffer from pain due to excessive movement and degeneration of the intervertebral discs and joints, and it will also help improve postural asymmetries, thus, diminishing the wear and tear that happens as a result of uneven stress on the intervertebral joints and discs.

This exercise improves the person’s strength, flexibility, and elasticity of the hip and shoulder girdle muscles.  The smooth and controlled movement through these joints helps avoid unnecessary torque on the spine.

The biggest strength of Pilates is that it teaches awareness of movement habits that may cause tension on the spine, and in this way, helps the person acquire good habits that help maintain neutral alignment.  When the person is aware of the excess of tension and knows how to focus, he or she is able to use his or her body efficiently.

Before you start any exercise routine, talk to your doctor, and before starting a Pilates’ program, make sure the instructor is a certified Pilates’ teacher, and that he or she is aware of your back problems.

For persons with severe back problems, we recommend private Pilates’ lessons with a professional instructor.  It is more expensive than a group class, however, it is a good investment if you consider that you will be learning the exercises first hand from an expert that can change your life and improve your health for good.  You can start with classes twice a week to advance faster, and after you learn the postures, you can change to once a week if you are able to practice on your own in between classes.

The simplest exercises of Pilates are the ones that teach the principles of movement that are crucial for back health.  Never underestimate a simple exercise that supports the trunk’s important postural muscles, the awareness of neutral alignment, and the agile use of shoulders and hips.  You are much better off learning exercises that you can practice at home on your own.

Many of the movements in Pilates are difficult, thus, people with severe back pain or degenerative disc disease shouldn’t perform them.  Remember to see your doctor before starting any exercise routine.

In general, people with back problems must avoid exercises that push the spine into extreme flexions or extensions, or that combine flexion with side bending or twisting the spine, because these exercises produce a lot of stress on the intervertebral discs.

It is also vital to avoid mental and physical exhaustion, because this is when you lose proper form and get injured.

Pilates’ exercises should be challenging as much mentally as physically, but not so much as to make someone struggle.  If you feel pain, stop and tell your instructor, because the exercise may be too much for you or you may need more help to get it right.

You should know that a Pilates’ program might take time to show its results, because learning to use your muscles in a supportive way for the spine, instead of in a stressful way, requires time and discipline.

You can look for additional ways to help you achieve good posture habits, for example, get a good back support and use it throughout the day every time you are sitting down, and get a good mattress to support your back during the night.

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