Expert Doctor Advice:Spotlight on Back Pain

July 18, 2010 - PRLog -- "Pain is your body telling you that something is out of alignment."
Back ache is a fairly common problem in the UK. In fact approx 80% of adults will suffer back pain at some point during their adult life.
Back pain usually goes away within a few days or weeks - either on its own or by using conservative therapies that might include a short rest period, gentle exercise and stretching, pain or anti-inflammatory medications and/or applying ice packs or heating pad.
Chronic back pain - lasting six weeks to three months or longer - is much less common. But for those 26 million Americans between the ages of 35 and 55 who have frequent or persistent back pain, it can be life changing. That’s why it is mandatory to take care of your back and keep it working properly, especially as you get older.
Reasons for Risk of back pain:
Back pain doesn't just occur in the Rock and Roll business, it can arise in many work situations. The exact cause is often unclear, but back pain is more common in tasks that involve:
•   Repetitive or heavy lifting
•   Excessive bending and twisting
•   Exerting too much force
•   Poor working conditions
•   High job demands and lack of control
•   Not recognizing or reporting symptoms and not doing anything about it

Dr. Gaurav Gupta says:
In Spinal Awareness Programs you learn what movements you can use to help the improvement of your back pain.
Your spine is made up of many small and inter-connected bones called vertebrae. These are separated by connectors called discs, which act as shock absorbers and allow the spine to bend. Your spine is supported along its length by muscles and ligaments. Your spinal cord threads down through the centre of each vertebra, carrying nerves from your brain to the rest of your body.
The tensions in our muscles continue to compress, pushing the vertebrae together. The area where the spine and the pelvis come together is a joint, a movable area. This becomes rigid. Over a time, these conditions lead to deterioration in the body. Lower back pain, leg pain, foot pain and other horrors are often inevitable for many persons.
According to statistics from the National Institutes for Health, more than 31 million Americans experience this kind of back pain.
Tips for Preventing Back Pain
1) Stay mobile: There are many ways to increase mobility, including daily stretches or activities that increase flexibility and get the body moving in different directions. Try yoga, swimming, or Pilates to keep limber.
2) Don’t forget cardiovascular training: Physical activity—such as walking, swimming, and running—for at least 20 minutes, three times a week, increases muscular endurance and cardiovascular fitness, and improves blood flow to the spine. Exercise also helps decrease daily stress that can tighten muscles.
3) Straighten up: Correct posture doesn’t just look better, it feels better, too. Be sure to stand head up, shoulders straight, chest forward, and stomach tight. Try not to sit or drive for long periods of time. When seated, always remember to keep hips and knees at right angles to one another and find a chair with adequate lumbar (lower back) support.
4) Avoid Wrong way Carring: With more and more Americans traveling with computer bags and carry-on luggage, it’s essential to adhere to proper carrying and lifting techniques.
5) Sleep smarter. It’s best to sleep on your side and make sure that your mattress is supportive and comfortable to your back.

6)Maintain a healthy weight: Extra pounds — and more inches around your waistline — can put added strain on your back.

7)Learn to sit : Don’t sit hunched over your desk for hours on end without any breaks to stretch and move. Get a well designed chair and computer station, and try not to suddenly or awkwardly bend and twist your spine.  

8)  Doctor Advice ointments: Pain-relieving creams (eg Tiger Balm, Icy Hot etc.)

9)Try yoga. Research shows yoga may be better than regular exercise in relieving pain
and helping restore back function.

10) Do your best to avoid injury/accidents: For example, always wear your seat belt, use a helmet when you ride a bike or motorcycle and don’t be a weekend warrior. Know your limits.

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