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A Self-Guide to Back Pain Relief |
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Written by Dawn C.
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Monday, 09 October 2006 |
Over time all back pain sufferers learn the methods which work best to help with back pain. We all thought that bed rest and some anti-inflammatory medication like ibuprofen are our only choices at one time, but we have learned that there are a number of choices when trying to treat the trouble of back pain.
Heat versus Cold. Different individuals swear by the use of ice packs and cold massage. These cold packs can be purchased at the store or you can use a bag of corn or peas from your freezer. Wrap the cold pack in a cloth and then gently massage the painful area for five to seven minutes. When the area begins to feel numb then it is time to take it off. Many other individuals choose heat. A hot water bottle or heating pad applied to the lower back for fifteen to twenty minutes can take away the back pain in a matter of days.
There is also options of doing exercise. The best choices come down to Tai Chi or yoga. Viniyoga is a remarkable and more gentler approach to yoga which is for back pain sufferers. It builds core strength and stability while allowing the spine to stretch. Which helps take pressure off the vertebrate and can be very helpful for those suffering from back injuries. The stretching point of yoga lessens the tension on the muscles, increases blood flow and promotes healing. Tai Chi is similar in which it too promotes healing and prevention of back pain by the use of gentle movement and non-impact exercises. It teaches you how to improve your posture and balance. Tai Chi also helps to build muscle strength and balance.
Maybe the best answer would be a combination of one of the above exercise programs and nutritional supplements. Supplements are used to repair bone and cartilage, while reducing the pain and inflammation as well as relax muscles. They are divided into two groups. The first one builds strength and the second relieves pain. When thinking about using nutritional supplements it is better to discuss it with your doctor. Make sure that your back problem is not caused by something more serious which requires medical attention. As your doctor can help you determine the proper dosages of the supplements.
Some helpful strength builders are Glucosamine sulfate, calcium, magnesium and vitamins C and D. These will all help to build bone and cartilage. Niacinamide, a form of vitamin B, helps with the healing of cartilage and like white willow bark, boswellia, bromelain and turmeric are also anti-inflammatories. Devils claw diminishes muscle pain, it is an anti-inflammatory and will enhance the affects of regular pain medications. S-Adenosylmethionine strengthens the muscles.
Water therapy is another useful method of back pain relief. This will help someone with a back injury or severe back pain to exercise in a way which makes the physical effort much less. Though you will do very similar exercises to what you do out of the water, the buoyancy supports your weight, making it much easier to do the workout. Warm water therapies are a excellent method of reducing pain and relaxing the muscles.
By several options open to the average individual when dealing with back pain selecting the proper one can be rather alarming. An exercise program is positively recommended and a gentle program offers great benefits without being too demanding. Stay away from aerobics or isometrics as they are both too high an impact for back pain relief and can do more damage than good. Cold or heat therapies are also a matter of personal preference. Nutritional supplements can be very beneficial as they strengthen and rebuild those harmed areas. They reduce pain and inflammation while improving the aching pain in your back.
By using a combination of all of these is likely your best answer. But maybe a little preventative medicine wouldn't hurt either. Work on good posture. Hold yourself straight; keep your shoulders back and your head up. Don't lead too a housebound lifestyle or you'll regret it. If you are sitting at your desk all day then make sure that after twenty minutes of sitting you take twenty seconds to flex those muscles. This will help prevent muscle pain. Walk around. A good preventative program can make these other choices unnecessary. |