Lower Back Pain - Causes and Effects Muscles Low Back Pain -kk
March 2008
Lower Back Pain - Causes and Effects Muscles Low Back Pain
What can cause low back disc degeneration and injuries?
Back pain – muscles fatigue, muscle strain or spasm, sprains of ligaments, joint problems, upper back neck shoulder pain, or a slipped disk can be caused by many things. Besides car accidents, the most common cause is sitting all day with poor posture or static posture. Or may be you are using your back muscles in activities you're not used to, like lifting heavy furniture or doing work in the yard. These are possible causes of lower back and hip pain.
Many people won’t know what caused their back pain after several trips to their family physicians or doctors of chiropractic.For instance, a slipped disk (also called a herniated disk) happens when a disk between the bones of the spine bulges and stresses on nerves. This is often caused by twisting while lifting and made worse by aging harden disks. In most cases, slipped disks and other back pain can be controled byfollowing a few simple methods.
What can I do to relief lower back pain?
The best position for relief the pain on the back is to lie on your back on the floor. Placed pillows under your knees. Or you can either bend your hips and knees while put your feet on a chair, or just with your hips and knees bent. This releases the stress and weight off your back.
It probably will take 1 to 2 days of this resting position or bed-rest for a hurt back. However, to prevent the muscle weakens further, do not rest longer than 2 days because the weaken muscles can eventually slow the recovery. Walk around for a few minutes every half an hour is important even if you are hurting.
What else can I do for pain relief?
Hot or cold gel pack with massage is recommended by leading chiropractors. Applying cold therapy technics are to find cold therapy ice wraps and place them on the pain area when the pain first starts. Ice packs also provide pain relief.Cold and hot therapy frequentlyasked by people who first suffer from upper back neck shoulder pain or pain in left side lower back or low back pain disc degeneration. Following 2 to 3 days, use heating pads to relax painful muscle spasms because the heat keeps the nutrients flowing to the your pain area by promoting the body circulation system. Use heat for 20 to 30 minutes at a time. According to the information on medical therapeutic massage, hot and cold gel pack works even more effectively if combined with moderate massage.
There are nonprescription medicines that reduce pain or swelling including aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve), ketoprofen (brand name: Orudis), and ibuprofen (brand name: Motrin).
Call your family physician if the pain is accompanied with these conditions:
Pain extends down your leg below your knee
Feelings of numb on rectal area or groin
Weakness and shaky feelings or sweating
Fever, nausea or stomachache
The pain stays for more than 2 to 3 weeks
Lose control over simple activities like going to the bathroom
Is there cure for chronicle back problems?
Cure for lower back pain includes losing weight to lift the load off from your back or improving your posture in sitting, standing and sleeping or getting. Also exercise regularly will help to strengthen the muscles in better flexibility. These are just some of the treatment for ongoing back problems. They must be directed at the cause which can't be over-emphsized.
Guidelines for an ergonomic computer desk and chairs to preventing back pain
Always bending your knees and squatting to lift or to pick up the object instead of bending your body and your back.Do not twist your body during lifting. Always keep the back straight and hold the object close to your body.
Pushing is better than pulling when moving a heavy object.Take a short break for a few minutes every half an hour if you have to sit and work at your desk for long hours.Static posture contributes to muscle fatigue low back pain, upper back neck shoulder pain or hip pain.Avoid wearing high heels for extended period of time.
What's the best way to sit to prevent pain in left side lower back?
Adjust the seat pan if your hips are higher than you knees when sitting (use a low stool or office chairs foot rests to prop your feet on).Sit up straight with your back, shoulders and hips aligned against the backrest.Use of back support cushions in ergonomic chairs or some comfort products motor massage cushion will evenly distribute your weight on the chair.Sit in an executive office chair with heat massage will help you maintain "active"sitting by promoting body circulation with heat massage. It is recommended to keep your knees a little higher than your hips. Practice conciously to turn by moving your whole body rather than by twisting at your waist or strain your neck.
Do not lean forward to reach the controls when driving.Sit straight and move the seat forward, instead. If driving for a long trip, you may want to put a small pillow, or some commercial lumbar lover cushions as back pain relief tools behind your lower back to provide good support to you lumbar. It will be ideal if the cushion has hot and cold gel pack insert and provide massage on the way.
What's the best position for standing?
Maintain good ergonomics posture when standing by keeping your ears, shoulders and hips in a straight line with head up and stomach pulled in.Rest one foot on a lower stool to help relieve stress on the lower back when standing. If standing for an extended periods of time, you need to switch the foot you are resting on the stool every 5 to 15 minutes.
What's the best position for sleeping?
Sleeping on your side with keens bent is recommended.A pillow under your head to support your neck is important. You could also put a pillow between your knees.
Put a pillow under your knees and a small pillow under your lower back if you are sleeping on your back.For those who sleeping on your stomach, you could put a pillow under your hips for support.
A firm mattress is better for your back than a soft one.
What exercises can I do to strengthen my back?
There are some specific exercises can help your back. For simple home back pain relief, you can try to lie on your back with your knees bent and slowly raise your left knee to your chest to gently stretch and flax your back muscles. Press your lower back against the floor and hold for 5 seconds. Repeat the exercise with your right knee and relax. According to the information on medical therapeutic massage, gentle massage with heat is a type of passive exercise that also prevents low back pain disc degeneration.
To improve your overall fitness, it is important to stay active in general.Swimming and walking are good exercises to strengthen your overall muscle and improve wellness.
