Pain in the lower back is something common which occurs to most of the people who used to drive and that too for people driving a longer distance. They will encounter soreness or pain in their lower back which will affect their daily activities. But still there are ways with which you can avoid getting back pain. Given below are some ideas which you can follow so that you won’t be able to get the back pain and also something which you can avoid where the reason for the back pain.
Usually people used to keep their wallet and a lot of other small things in their back pocket. This while driving, will make them to sit slightly in a slanting position which will give pressure to your back which can be avoided by emptying your back pocket before driving. This also prevents you from straining your spine when each time you want to get things from your back. So the first step that you can do to prevent the back pain will be emptying your back pocket.
The next thing which you have to see to it is the belt you wear in your waist. If it is tight, then it has to be loosened while driving as a tight belt will surely give more pressure to your back which results in the severe lower back pain over a period of years. You can even loosen your pant buttons which ensure that there won’t be pressure in your lower back.
Get Lumbar Support
You can even give support to your lower lumbar region while driving in order to avoid the stress felt in that part of your body. This you can do easily with the help of a towel which when folded in a rectangular shape and placed between the seat and your back will give comfort. Even today’s cars have an option which gives support to the lumbar region by making adjustments to the seat. But this is not available in all the cars as well as some find it not suitable also. So the best option will be using towels which can be adjusted by the person who drives the car accordingly in the area where the support is preferred.
The sitting posture is also important factor which has to be considered while driving to prevent your back from stress and pain. With slight modification in your sitting posture will really relax you a lot. For that you can just move the seat front or back or just up or little down which way you think you can be comfortable with.
Also it is necessary that you should take break at regular intervals in case if you are in a long drive. Or else you are not only straining your body but also your car. As you need rest to relax the car should also be given some time off from running to own it for a long run. So it becomes must to take break in every two hours during your long distance driving. Once you stop to take a break the first thing you should do is to relax your body which is tightened due to the driving, by doing simple stretching.
Thus by keeping in mind and following the ideas shared above you can easily get rid of pain in your lower lumbar region.
Sunday, December 20, 2009
Back Pain Exercises - get into the habit
As you can get lower back pain for various reasons, the level of the pain will decide upon how much exercise will be enough to get rid of this. Doing some simple back pain exercises will help a lot in bringing you back to normal. Depending upon the type of the pain you are suffering from, the exercise will also differs accordingly but a simple low work out exercise for that will do.
Just do something you can do simple workouts at home to get relief from the back pain. It can be a simple walking in the nearest park or taking a tour of the neighborhood or walking in the treadmill in your gym or lifting barbells or some simple floor exercise which you think is to be done to comfort your back.
It will be of more profit to do workouts for small duration at various intervals of time in the day than doing a workout for longer duration. This kind of short breaks will be refreshing the whole body parts.
Play - Physical activities like tennis, racquet ball, volley ball or some other kind of outdoor games can be considered as good exercise and will also includes a lot of fun.
Do always start any of your workouts with warming up and start doing some simple workout, stretches and a simple version of the activity will be fine in the initial stage than straining much with the tedious one and finally relax your muscles after the workout.
Basic Prevention
The need to have the regular workouts depends on the day to-day activities of a person. If the person is a healthy adult who got work throughout the day then it is not necessary to do special workout schedule. Whereas in case of those who got lesser work they need to strengthen the back and its associated area with the help of some special exercise routine which includes activities that strengthens as well as stretches the muscles in your back and thus support them in a well aligned manner.
The muscles for example abdominal one will help the spine stabilized. Like this the large muscles in the hip and thigh, the gluteus, quadriceps and hamstrings are mainly in function when you are lifting weights which is to be take care of. Similarly the flexibility in the spine, shoulders and the pelvis region will help to maintain the curves in the spine.
Thus there are a lot of workouts and exercises available in order to strengthen the muscles in your body and your back; still there is a need to have knowledge about the workouts in order to follow the one which is suitable to your needs. Then only you can see the impact on your body in a positive way rather than in a negative way. It is also must that the workouts should be started in a slow pace and then it has to be increased gradually once you are comfortable with the effort you take.
Just do something you can do simple workouts at home to get relief from the back pain. It can be a simple walking in the nearest park or taking a tour of the neighborhood or walking in the treadmill in your gym or lifting barbells or some simple floor exercise which you think is to be done to comfort your back.
It will be of more profit to do workouts for small duration at various intervals of time in the day than doing a workout for longer duration. This kind of short breaks will be refreshing the whole body parts.
Play - Physical activities like tennis, racquet ball, volley ball or some other kind of outdoor games can be considered as good exercise and will also includes a lot of fun.
Do always start any of your workouts with warming up and start doing some simple workout, stretches and a simple version of the activity will be fine in the initial stage than straining much with the tedious one and finally relax your muscles after the workout.
Basic Prevention
The need to have the regular workouts depends on the day to-day activities of a person. If the person is a healthy adult who got work throughout the day then it is not necessary to do special workout schedule. Whereas in case of those who got lesser work they need to strengthen the back and its associated area with the help of some special exercise routine which includes activities that strengthens as well as stretches the muscles in your back and thus support them in a well aligned manner.
The muscles for example abdominal one will help the spine stabilized. Like this the large muscles in the hip and thigh, the gluteus, quadriceps and hamstrings are mainly in function when you are lifting weights which is to be take care of. Similarly the flexibility in the spine, shoulders and the pelvis region will help to maintain the curves in the spine.
Thus there are a lot of workouts and exercises available in order to strengthen the muscles in your body and your back; still there is a need to have knowledge about the workouts in order to follow the one which is suitable to your needs. Then only you can see the impact on your body in a positive way rather than in a negative way. It is also must that the workouts should be started in a slow pace and then it has to be increased gradually once you are comfortable with the effort you take.
Curing back pain with Inversion method
Back pain seems to be prevailing as some common thing around the most of the people. Lower back pain will actually slow down the activities of the people and with severe pain this might make them inactive with their daily routine. In order to get rid of this lower back pain people think the surgery is the first medical solution which they will regret later for making that decision. Whereas there is a solution which makes use of some natural way and without conducting any of the surgery is called Inversion.
In this inversion method, the spine will be stretched and make it to move to its normal position by combining the gravity and the weight of the person. For this they have to hang upside down and there are a lot of methods with which this can be accomplished. The best and the safest way will be the inversion table as this controls the level of inversion can be controlled. The basic idea behind this is to allow the spine to stretch in order to get back to its position with the help of gravity and this way it will remove the back pain. This also helps to improvise the posture which will avoid the pain in the future.
There are different styles of inversion tables available in the market and also in different ranges. In almost all the tables the basic thing will be strapping the legs to the table and the user will be hold upside down when they lean back. But the angle in holding upside down will vary from ten to fifteen degrees to even ninety degrees. As always, it is advisable to start any new medical method only under the supervision of doctors only.
The inversion table also helps in stress relief which is one more benefit we get from it. As it helps the spine to get back to its normal place, then the nerves around the spine are relieved with stress and function freely. Thus making a good blood circulation in the muscle will drive away the back pain which you have so far. You can also gain a good posture which will really improvise your lifestyle a lot by having a spine which is aligned.
Note : I have another blog totally dedicated to correct posture support. Incorrect posture is the main thing that causes problems in back.
The best solution to the severe lower back pain will be the inversion than opting for some risky surgery. These days you are available with a variety of techniques and equipments of inversion in the market which you can do it in your home in the privacy and avoid visiting each time to the doctor which is really expensive. Among the solution to the back pain, the inversion is for sure the best one which is worth trying to get rid of a lot of different kinds of back pain.
In this inversion method, the spine will be stretched and make it to move to its normal position by combining the gravity and the weight of the person. For this they have to hang upside down and there are a lot of methods with which this can be accomplished. The best and the safest way will be the inversion table as this controls the level of inversion can be controlled. The basic idea behind this is to allow the spine to stretch in order to get back to its position with the help of gravity and this way it will remove the back pain. This also helps to improvise the posture which will avoid the pain in the future.
There are different styles of inversion tables available in the market and also in different ranges. In almost all the tables the basic thing will be strapping the legs to the table and the user will be hold upside down when they lean back. But the angle in holding upside down will vary from ten to fifteen degrees to even ninety degrees. As always, it is advisable to start any new medical method only under the supervision of doctors only.
The inversion table also helps in stress relief which is one more benefit we get from it. As it helps the spine to get back to its normal place, then the nerves around the spine are relieved with stress and function freely. Thus making a good blood circulation in the muscle will drive away the back pain which you have so far. You can also gain a good posture which will really improvise your lifestyle a lot by having a spine which is aligned.
Note : I have another blog totally dedicated to correct posture support. Incorrect posture is the main thing that causes problems in back.
The best solution to the severe lower back pain will be the inversion than opting for some risky surgery. These days you are available with a variety of techniques and equipments of inversion in the market which you can do it in your home in the privacy and avoid visiting each time to the doctor which is really expensive. Among the solution to the back pain, the inversion is for sure the best one which is worth trying to get rid of a lot of different kinds of back pain.
Back Pain Diagnosis
The time has come to give a visit to the doctor once you think that it is not possible any more to tolerate the pain in your lower back. People used to get back pains only due to intensive stress which they might have undergone recently and the pain will be severe for the next two days. The best solution to this will be to take rest till the pain subside and so the pain will gradually reduce in the next week, then you can return to your normal work routine slowly. Soon there will be no pain in your lower back of the body.
Even one orthopedic surgeon commented about it this way, “Most back pain is a self-limited disease. Duck and get out of the way and Mother Nature will cure you if you leave it alone”.
It is advisable to see a doctor in case if the person encounters some neurological problem like weakness in legs or loss of bowel or bladder function. But giving a visit to the doctor doesn’t mean that it is going to be a surgery whereas they need be under medical supervision for a while.
The doctor will give a thorough check up and will determine how much the nerves are pressured. In case if they found to be pressured but still working then a mild medical treatment like moderate exercise, mild pain killer, muscle relaxants or a short term course of steroids or cortisone will be suggested by the doctor to overcome the situation.
As for as, the doctors are concerned, there are variety of specialists, when it comes to spinal cord or back. Basically everybody will have a general physician to their family who is known as primary care physician who will be examining us in the initial stage. Later depending upon the results, the physician will suggest consulting doctors like an orthopedic surgeons, neurosurgeons, physiatrists, rheumatologists, neurologists and radiologists and even physical therapists, chiropractors, osteopaths, massage therapists and a lot of other professionals who care for the health.
The treatment method from the trained healers will be a success if the trained healer method of treatment seems to be ok with her/him. When put in other words like, Do you trust him? Have you verified the credentials? Or something related to it before being treated by the doctor. A lot of people seem to be turning towards the chiropractors in order to become a competitive opponent in the treatment of the lower back pain. Some others are free to consider the massage therapist or acupuncturists and even others prefer to do yoga or some other techniques so as to relieve from the back pain. Thus even though it is not possible to predict about the back pain but still you can be certain that you need help in order to do that.
• You seem to have problem like weakness or numbness in your skin.
• You feel the pain so severe and are not subside within two days.
• Throughout pain for nearly six to eight weeks.
• You got pain along with fever or weight loss.
• Same pain repeats more than twice in a year.
Before that read this as it will be useful as always tips to avoid back pain
Run to the doctor if ...
• There is a loss of bowel or bladder control.
• You got the feeling of numbness in the groin or rectal area.
• You got a maximum weakness in your leg below the knee and which also includes tingling or “pins and needles” sensation.
Thus under serious condition it is always best to consult a doctor to make examinations and provide you with solutions.
Even one orthopedic surgeon commented about it this way, “Most back pain is a self-limited disease. Duck and get out of the way and Mother Nature will cure you if you leave it alone”.
It is advisable to see a doctor in case if the person encounters some neurological problem like weakness in legs or loss of bowel or bladder function. But giving a visit to the doctor doesn’t mean that it is going to be a surgery whereas they need be under medical supervision for a while.
The doctor will give a thorough check up and will determine how much the nerves are pressured. In case if they found to be pressured but still working then a mild medical treatment like moderate exercise, mild pain killer, muscle relaxants or a short term course of steroids or cortisone will be suggested by the doctor to overcome the situation.
As for as, the doctors are concerned, there are variety of specialists, when it comes to spinal cord or back. Basically everybody will have a general physician to their family who is known as primary care physician who will be examining us in the initial stage. Later depending upon the results, the physician will suggest consulting doctors like an orthopedic surgeons, neurosurgeons, physiatrists, rheumatologists, neurologists and radiologists and even physical therapists, chiropractors, osteopaths, massage therapists and a lot of other professionals who care for the health.
The treatment method from the trained healers will be a success if the trained healer method of treatment seems to be ok with her/him. When put in other words like, Do you trust him? Have you verified the credentials? Or something related to it before being treated by the doctor. A lot of people seem to be turning towards the chiropractors in order to become a competitive opponent in the treatment of the lower back pain. Some others are free to consider the massage therapist or acupuncturists and even others prefer to do yoga or some other techniques so as to relieve from the back pain. Thus even though it is not possible to predict about the back pain but still you can be certain that you need help in order to do that.
• You seem to have problem like weakness or numbness in your skin.
• You feel the pain so severe and are not subside within two days.
• Throughout pain for nearly six to eight weeks.
• You got pain along with fever or weight loss.
• Same pain repeats more than twice in a year.
Before that read this as it will be useful as always tips to avoid back pain
Run to the doctor if ...
• There is a loss of bowel or bladder control.
• You got the feeling of numbness in the groin or rectal area.
• You got a maximum weakness in your leg below the knee and which also includes tingling or “pins and needles” sensation.
Thus under serious condition it is always best to consult a doctor to make examinations and provide you with solutions.
Tips to avoid the Lower Back Pain
Pain in lower back portion of your body is a complaint faced by more than half the people around the world. The pain in your lower back will be gradually increasing over a period of time and there are various reason with which you can get it. But still you can avoid getting into this trouble by taking some precautionary measures.
The main reason one get the back pain is due to lifting heavy weights. It is not that you are not supposed to lift weight but there is a posture in which you should lift it. For example, it is not the right one to bend forward and lift the weight, because the lower back portion is the one place where it will receives a lot of pressure and stress which leads to the back pain. The right posture is to bend your knee first and then squat to lift the object. Once the weight is lifted then always try to keep your back straight and hold the object close to your body. Never ever try to twist the body when you are lifting the weight.
As it is, said that a large amount of the back pain is caused due to lifting of heavy objects. It is necessary that you need to be very careful while doing it. In case if you are planning to move an object than lifting it then try to push the object rather pulling it as it needs a lot of effort to do so and also will lessen the pressure in the lower back region.
Other than lifting an object or pushing it, sitting in a place for a long period is also another reason for getting the lower back pain. It is unavoidable in your work place as well as during long drives. In those cases, it is better try to take at least a minute of break from the routine and stretch for a while. Even though you might find it hard to find a break that single minute will also be a helpful one in relaxing your back.
One more thing which leads to the lower back pain is the shoes which you wear daily. The one with heels will give a lot of stress to your back and it is better to avoid wearing those with high heels when you are about to stand for a long time. The best solution and advice would be to wear flat shoes or at least try to wear shoe with heel for an inch or less than that.
Also you have to see on wearing shoes is, whether they have support inside your shoes or not. The shoes should have gel support or arches inside your shoes in order to have a support and soothing effect in case if you are going to stand for a long time.
The best medicine to prevent the lower back pain will be to do exercise regularly. We need to lead an active lifestyle or this might be the major reason for having severe lower back pain.
There are a lot of ways with which you can prevent the lower back pain. Thus prevention is better than cure and so as there are ways to prevent from getting lower back pain it is not necessary to worry much about the back pain
The main reason one get the back pain is due to lifting heavy weights. It is not that you are not supposed to lift weight but there is a posture in which you should lift it. For example, it is not the right one to bend forward and lift the weight, because the lower back portion is the one place where it will receives a lot of pressure and stress which leads to the back pain. The right posture is to bend your knee first and then squat to lift the object. Once the weight is lifted then always try to keep your back straight and hold the object close to your body. Never ever try to twist the body when you are lifting the weight.
As it is, said that a large amount of the back pain is caused due to lifting of heavy objects. It is necessary that you need to be very careful while doing it. In case if you are planning to move an object than lifting it then try to push the object rather pulling it as it needs a lot of effort to do so and also will lessen the pressure in the lower back region.
Other than lifting an object or pushing it, sitting in a place for a long period is also another reason for getting the lower back pain. It is unavoidable in your work place as well as during long drives. In those cases, it is better try to take at least a minute of break from the routine and stretch for a while. Even though you might find it hard to find a break that single minute will also be a helpful one in relaxing your back.
One more thing which leads to the lower back pain is the shoes which you wear daily. The one with heels will give a lot of stress to your back and it is better to avoid wearing those with high heels when you are about to stand for a long time. The best solution and advice would be to wear flat shoes or at least try to wear shoe with heel for an inch or less than that.
Also you have to see on wearing shoes is, whether they have support inside your shoes or not. The shoes should have gel support or arches inside your shoes in order to have a support and soothing effect in case if you are going to stand for a long time.
The best medicine to prevent the lower back pain will be to do exercise regularly. We need to lead an active lifestyle or this might be the major reason for having severe lower back pain.
There are a lot of ways with which you can prevent the lower back pain. Thus prevention is better than cure and so as there are ways to prevent from getting lower back pain it is not necessary to worry much about the back pain
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