Back pain - 24 ways to help yourself
Other / / August 12, 2017
Back pain - general information
Attempting to dramatically shift or lift something too heavy is the root of all the problems with his back.The result is usually pain in the back, and from it is not always easy to get rid of.Experts in this field say that 4 out of 5 Americans ever so experienced in your life back pain.A back injury annually cost the industry $ 10 billion in workers' compensation.
Thus, if you are trying to pick something up, and this thing is not "give in" at the time, when you lift it, you can do something about it then, in order to prevent an attack of acute back pain.
Symptoms that may be needed to see a doctor
When your back need medical assistance?Then, when you experience the following:
- back pain occurs suddenly and for no apparent reason;
- back pain accompanied by other symptoms such as high fever, stomach cramps, chest pain or shortness of breath;
- acute attack lasts more than 2-3 days without relief of pain;
- chronic pain lasts for more than 2 weeks without improvement;
- back pain gives up, knee or foot.
«Do not always take the pain in the back for the disease back - says Dr. Milton Fried.- This could be a sign of some other illness. "
Tips.How to ease the twinge in his back
Experts will tell you that back pain can be acute and chronic.Acute pain you feel a sudden and intense.This pain comes after you have done something that did not need to do, or have done something wrong.Pain can cause deformation of joints or tension of the back muscles.Rooting is madly for a few days, but doctors say that you can get rid of the pain, if they themselves do yourself the following assistance.
Do not stand on his feet
Your back will thank you for it."In acute pain - suggests an orthopedic surgeon Edward Abraham, associate professor of the College of Medicine, University of California - the first thing to do - is to go to bed."In fact, this might be the only thing you want to do.Any movement can hurt you, so for 1 -2 days pinch of physical activity to a minimum.
not lie in bed
Dr. Abraham believes that the time you spend in bed, depending on the severity of your condition."If you, for example, still hurt after two days spent in bed, an extra day will not hurt.However, it is best to get out of bed as much as possible as soon as possible.Everything will depend on the pain. "
«Many people think that the week in bed - and the pain will pass, - adds Dr. David Lerman, chief orthopedic surgeon of St. Francis Hospital in Miami, Florida..- But it is not so!Each week in the bed will need two weeks of rehabilitation. "
study conducted at the Medical Center of the University of Texas, has confirmed this.Researchers examined more than 200 patients referred to the clinic complaining of acute back pain.Some were encouraged to 2 days of bed rest, others - 7 days."Patients in both groups took the same time to ensure that the pain was gone, - said Dr. Richard A. Deyo.- Those who got out of bed at 2 days, began to work much sooner. "
«Time spent in bed does not affect the recovery, - adds Dr. Deyo.- For some people, it is simply the most comfortable position in the first two days. "
Apply ice to the sore spot
«It is always best to extinguish the outbreak of acute pain, put ice - recommends Canadian researcher pain Melzak Ronald, professor at McGill University.- This will help reduce swelling and stretching the back muscles.For best results, try ice massage.Apply an ice pack to the affected area and massage for 7-8 minutes. "Do this one or two days.
Try to ease the pain with heat
«After the first two days of treatment, doctors recommend switching to ice the heat - says Dr. Milton Fried, from Atlanta, Georgia.- Lower the soft towel in a bowl of very warm water, how to squeeze it and straighten that there are no creases.Lie down on the breast, place a pillow under your hips and lower leg and spread a towel on the back of the place where it hurts.Cover with a plastic bag and a heating pad set at the average operation.If possible, put on top of anything that will increase the pressure, such as a phone book.This creates moist heat and helps to reduce muscle spasms. "
Try alternating heat and cold
«For those who can not decide which is better, good to try both ways, - says Dr. Abraham.- It might even bring a double benefit.Alternating cold and heat mode will make you feel better.Try ice for 30 minutes, followed by 30 minutes of heat and repeat the cycle. "
stretch to alleviate cramps
«Stretch painful back actually accelerate the healing process, - says Dr. Lerman.- Here's a good exercise for stretching the lower back: slowly bring your knees up to your chest while lying in bed.Slightly push the knees.Stretch and relax.Repeat the exercise. "Stretching will help relax the muscles quickly.
roll off the bed
When you need to get out of bed, doctors advise to slide, slowly and carefully.
«You will reduce the pain to a minimum, if you slide off the edge of the bed, - says Dr. Lerman.- Once there, keep your back straight and the first to come down from the bed legs, then move like a spring, raising your upper body straight. "
Tips.How to ease the pain of a long
for some back pain - part of everyday life.For various reasons, it lasts without end.Someone suffering from recurrent pain that even the slightest movement can cause it.This so-called chronic pain.For those who are familiar with it, it is particularly useful to know the following tips (although they help, and in acute pain).
blackboard board under the mattress will help the lower back."The aim is that the bed does not bend in the middle, when you sleep, - says Dr. Fried.- A piece of plywood between the mattress and special spring - and the bed will not sag. "
Drown pain waterbed
«Modern waterbed, which can be adjusted and which does not create a lot of waves - a great tool for most problems with his back," - says Dr. Fried.
Dr. Abraham agrees with him: "In the water mattress pressure on different parts of the body is distributed evenly, so you can sleep through the night without changing his position."
Sleep in a lazy pose (in the form of the letter S).
bad back can not stand, if you lie face down."The best situation for those who are lying in bed, is a so-called" lazy posture, "- says Dr. Abraham.- Under his head and neck pillow, back quite flat lying on the bed, and then put a pillow under your knees.
When you straighten your legs, hamstring muscles are stretched and pressed against the lower back.With knees bent hamstrings are not stretched and does not press anything on your back. "
Sleep in a fetal position
you will sleep like a baby - on her side in the fetal position."You can put a pillow between your knees when you sleep on your side - says Dr. Fried.- Pillow prevents the feet slide forward and rotate the hips, which would put additional pressure on your back. "
Take one aspirin a day
Experts say that it will be a pain to remove."Back pain is often accompanied by inflammation around the affected part, - says Dr. Fried - and simple anti-inflammatory drugs, such as aspirin or ibuprofen, may relieve pain.They may also help in quite severe inflammation.Acetaminophen (paracetamol) is not as effective as it is not anti-inflammatory drug. "
Try willow bark
«If you are looking for a natural anti-inflammatory agent, try the white willow bark, which the United States can be bought in capsules, - says Dr. Fried.- It is a natural salicylate, the active ingredient, which gives aspirin anti-inflammatory properties.If you take it after a meal, it will have no effect on your stomach, but will remove mild to moderate back pain.Those who suffer from heartburn and ulcer should not take this remedy. "
exempt from the pain with the help of "images»
In the middle of the night the pain can be very severe.You wake up in pain and can not sleep."At a time like this is very good to try visualization, - says professor Dennis MCFC, director of the Institute for diagnosis and treatment of pain in the School of Medicine at the University of Pittsburgh.- Close your eyes and imagine a lemon on a white porcelain platter and with her knife.Imagine how you take it out and cut a lemon;sound, which is obtained when the knife passes through lemon;Bring the lemon to the face, feel the smell and imagine its taste. "
This is just one example of how you can use your senses during visualization.The idea is to imagine the smallest details.The clearer the image, the more you are engaged in it, and it distracts you from the pain.
pain Turn upside down
«Moving the center of gravity has an amazing effect on the pain in the back - says Dr. Fried.- With this treatment, you bind yourself to a special device, which is flipped back and allows you to hang upside down.Gradually, making these revolutions with the appropriate safety devices for 5-10 minutes a day, you really will get rid of lower back pain.You will, however, need to get a doctor's permission for such treatment, especially if you have a problem with the spinal discs.And those who have a tendency to glaucoma.generally do not need to use it. "
Try tai chi
Tai Chi - an ancient Chinese gymnastics consisting of slow, flowing movements."This is a very good way to relax, which helps the muscles of the back," - says Dr. Abraham, who himself uses this method.Gymnastics involves a lot of breathing exercises and stretching exercises that promote harmony within your body.To learn tai chi, it takes time and discipline, but Dr. Abraham says that the result is worth it: "I know that for an orthopedic surgeon strange to say so, but it is a wise way of life with great potential to help people with a bad back".
Exercises to relieve pain
When back pain, the last thing I want to do the exercises, but experts say that physical exercise - the best remedy for chronic back pain.
«For people, every day suffering from back pain, especially if all-day pain in different ways, exercises can be very beneficial," - says Dr. Roger Minkov, the spine specialist and founder of the gym for people with bad back inPetaluma, California.
If you are under medical supervision, to enlist his approval before starting.Here are a few recommended by Dr. Minkov exercises.
push-ups Lie on the floor on his stomach.The pelvis flat on the floor and do push-ups on the hands, bending his back as if trying to lift shoulders off the floor.
This will help strengthen the lower back.Dr. Minkov recommended to do this exercise 1 time in the morning and 1 time in the afternoon.
Since you're on the floor, roll over on your back.Lying on your back, do polupodem.Lay tightly pressed both feet on the floor, knees bent.Cross your arms and put his hands on her shoulders.Lift your head and shoulders off the floor as high as you can, with your lower back pressed to the floor.Stay in this position for 1 second, and repeat again.
swim to land on the floor, you do not need a soft carpet.Lie on your stomach and lift your left arm and right leg.Hold a moment, then adjust the arm and leg, as if the float."It will stretch and strengthen your lower back," - explains Dr. Minkov.
Go to the pool
«Swimming - an excellent exercise for your back - says Dr. Milton Fried.- Good in acute low back pain to get into the warm pool and swim. "
press the pedal
«pedaling a stationary bike in front of a mirror, - says Dr. Minkov.- Be sure to sit up straight, do not slouch.If necessary, lift the wheel up, so as not to bend forward. "
Remember, the main thing - do not overdo it!
«By doing all of these and other exercises, be careful, remember the least, - says Dr. Minkov.- If the exercises that you do, cause pain or aggravate your condition, do not make them anymore.You do not improve, if you grit your teeth and try to repeat the exercise.If you yourself enjoy the next day or 2 days after exercise, then for you they are safe and can continue. "
comfortable seat for the driver
«If you have back problems, the root of evil may lurk in the driving seat of your car," - says Dr. Roger Minkov, a specialist in the backbone of California.He remade seats for manufactures airplanes and cars."German cars have the worst seat in terms of the damage caused by the back, - he assures.- American cars, too bad, but you get them at least can alter.On the other hand, Japanese car seats have the best, followed by the Swedish "Volvo" and "SAAB".
«Next time, buying a car, check not only the driving performance, but also the convenience of seats" - suggests Dr. Minkov.The following notes will help you make the right choice.
Choose a car with a comfortable seat
«Look for a seat with adjustable lumbar support, and set it as low as possible - he recommends.- Try to sit, if you need to adjust it, start with the lowest level. "
Create comfort themselves
If your driver's seat is uncomfortable for your back and you drive an American car, you will probably be able to rectify the situation themselves, and pretty easy.Most American cars have the zipper at the bottom of the upper part of the seat."Just unzip and insert into a homemade lumbar support," - he advises.Here's how to do it.
Buy in-store pad of elastomeric foam, flex from 11-17 kg of cargo.Cut a piece of electrocautery width of 14 cm and 2.5 cm thick. Cut it to fit the width of the seat, but the end of the bevel so that it was not raised when you lower the trim.Stick foam for upholstery and tweak, raising or lowering so that it fits above belt level at your back.Then fasten the zipper trim.