Nurses and Back Pain - Part 3

Spine

Abdominal and back muscles need to be specifically targeted with strengthening exercise in order to support the spine. Exercise and physical fitness are critical, including stretching and building strength in the core trunk muscles that help support the spine. Without question, the composition and function of the spine is a marvel of nature, providing us with a unique combination of structure to allow us to stand upright and move with precision.

Flexibility is needed, especially in the lower and upper spine, allowing us to bend and twist in a full variety of movements. Strength is provided by the bones, discs, joints and supportive muscles and connective tissue. Here are the basics of anatomical causes of spine pain. Neck Pain - the cervical spine (neck) supports the weight of your head and protects the nerves that come from your brain to the rest of the body.

Upper Back Pain The 12 vertebral bodies in the upper back that are attached to the rib cage make up the thoracic spine (middle or upper back) are firmly attached to the rib cage at each level, providing a great deal of stability and structural support, protecting the heart, lungs and other important organs within the chest. Because there is little motion in the upper spine, it is rare to have pain caused by a herniated or degenerated thoracic disc. Strong abdominal muscles and back muscles are important to provide support for this area of the spine and avoid injury.

Yoga

Yoga exercises are especially beneficial for people whose bones and muscles are aching. With Neck and Shoulder Pain and lower back pain, yoga is able to prevent and cure common ailments such as chronic neck and back pain, headaches, sore eyes, and lack of sleep. You'll learn how yoga works physically to reduce pain by stretching and strengthening muscles made tense from our normal work routines with their strenuous and repetitive movements.

Additionally, Yoga works on a mental level to provide an exceptional anti stress program. With a series of Yoga exercises and practices that will allow you to regain your strength, reduce your physical pain, revitalize your mind, and transforms your entire work experience.

Author is both a Yoga and massage expert and detailing how each exercise should be done, exercises can be performed both at work and in the home. Health professionals describe the afflicted part of the body, reasons for the pain, and the beneficial effects of Yoga.

Glen Wood - The Yoga Teacher. Glen is a yoga expert who loves to teach you how to lose your neck, shoulder or back pain with yoga. He is dedicated to unlocking the Real Secrets of Back, Neck and Shoulder Pain.

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Back Pain - What is the Right Solution?

Earlier people used to believe that back pain and age are interrelated, but age is not the only reason for this syndrome as there are a number of young people trapped in this vicious circle. Back pain is gradually becoming a dangerous syndrome engulfing not only the aged people, but the youth and children also. Back pain is one of the major health problems that restricts the mobility and affects the normal functioning of the body. Many a times, we hear or use the phrase, Oh! My back! But the point to be noted is how can we get rid of this pain syndrome? It has been a common belief that a painkiller is the easiest solution and a large number of people suffering from back pain are relying heavily on pain killers. But a recent research highlights that pain killers are not the right solution for getting rid of back-ache.

According to Liz Caven from Chart-ered Society of Physiotherapy (CSP), "A short bout of back pain is common. Most of us will get it at some point in our lives but we should do all we can to prevent it becoming long term. Painkillers are useful, but they should not be relied upon." Then what is the right thing to do?

First of all, the right thing to do is to understand this rising epidemic. Back Pain involves spine, which is one of the most important parts of our body and degeneration of disk affects the spine that results in this pain syndrome. Sports injuries and accidents that are beyond our control may lead to back ache. Over-exercising or strenuous physical exercises with an improper way of lifting weights that may result in strain or sprain, sitting in front of the computer for long hours, depression, smoking, Obesity etc are some of the main causes of back pain. It is common sense that if we know what the problem is, only then we can find out the solution.

Now, as we know the reason behind this pain syndrome, so the right solution is that instead of having a pain killer to get relieved, one should try different exercises as mentioned in the article 'highly relaxing exercises for Back pain' that would be extremely beneficial in taking care off the spine. Also, there are some home remedies for Back pain that can play a significant role in saying good bye to back pain.

Back Pain, No Gain

Almost everyone, at some point in their lives, will experience lower back pain. For the lucky ones, it is just the strain of the muscles of the lower back. But for many, the pain becomes chronic and acute.

For those who are "lucky" enough to have medical coverage, a trip to the doctor is usually the first step. Or maybe a trip to the chiropractor for some temporary relief.

But in most cases, the results are continued back pain and no gain. The reason is simple. Doctors don't cure anything. They treat symptoms, like pain, but almost never address the cause.

If a doctor cured your back pain for good, it would be like an auto mechanic who fixed your car permanently when you took it to them. You would never need to go back and they would eventually go out of business.

There is no money for doctors in curing your problems. Besides they don't have the capability of doing what only your body can do, that is, heal itself.

When it comes to dealing with your back pain, your gain will only come when you have learned to do the repair and maintenance yourself.

All you need to fix your own back, and keep it pain free for the rest of your life, is to learn a couple of simple exercises and some mild inversion therapy to offset the effects of gravity.

You can have back pain, or you can stop it. The best way to make sure your back pain stays with you is to assume that only a doctor can stop it. The best way to make sure you have no back pain is to understand that only you can stop it.

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Individual Spinal Surgery - Educating Yourself As a Patient

Among spinal surgeons and their patients there is a common misconception that suggests that all doctors are friendly, understanding, and empathetic people. This fallacy is based on the thought that the doctor, entrusted with diagnosing and curing a patient's ailing spine, is somehow in touch with the patient's emotional core and personality. For the same reason that patients listen to a doctor's advice about the inner-workings of the spine, they feel that the doctor is able to diagnose and understand the inner-workings of the metaphorical heart as well.

While it is definitely true that many doctors are caring individuals- it may be said that a doctor need to have at least some degree of humanity and empathy in him to pursue an effective career in medicine- it should not be concluded that because of their concern with the human body's physical health a doctor is well equipped to understanding a patient's emotional needs. This is a difference between a stated expertise (indeed, an accredited expertise) and an assumed one: studying the spinal column and the operations which correct it are several degrees removed from understanding the fears and uncertainties of a patient undergoing such an operation. Know that your physician does not have all the answers and begin to inform yourself about what questions to ask them.

You may count yourself as lucky if you are fortunate enough to be involved with a physician with the so-called "human touch" but even if you do feel comfortable with your surgeon, you still need to be conscious of the questions that go into a spinal surgery, lest you find yourself comfortably slipping into naivety about your condition. Spinal surgeons, while experts in the field of diagnosing and operating on spines, may have some expectations about how to relate to and understand a patient about to undergo surgery, but it is all together too likely that the methods that they use to soothe and inform are based on generally accepted norms about what most patients want to hear. Because they do not have much space time to learn the psychological underpinnings of patients who are preparing to have surgery, consider it your responsibility to treat yourself as an individual and ask the individually directed questions that will get you the information that you need.

Because these questions will be tailor made to fit each personality as a singularity, a battery of suggested questions would be both wasteful and unhelpful. With that being said, there are still areas that can be addressed, to wit, focus on your occupation and lifestyle. Sketch your average workday in five to ten sentences on paper. Pay extra attention to the amount of time you spend standing, sitting and walking, and the amount of time you feel you are under "uncomfortable levels of stress." With regards to lifestyle, imagine during a two week period how often you exercise (and what type of exercise you partake in), how frequently you are out with friends socializing, and what type of responsibilities you have to other people. If you are married, have children, or are responsible for taking care of another individual or a pet, this is where you should make note of it.

Whether it's your first time making an appointment with your physician or you are preparing to undergo your spinal operation, any time is a good time to bring in personal information and ask for personal attention. Take your occupation and lifestyle sketches in with you to the doctor's office and, without seeming aggressive or upset, tell your doctor that you would like him to consider your way of life and how he thinks the operation will affect you. From there, you should be able to open up a dialogue about what you will need to do to successfully recover and live with your spinal operation.

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Are Your Lower Back Muscles Sore and Overworked? Get Stronger Legs!

Yes, strengthening your leg muscles will relieve low-back tension. There are some simple reasons for this, and some simple solutions.

Give your back a break.
Are your lower back muscles sore and fatigued often? Maybe they are working too hard.

You might be working your back, when you should be using your legs. Your body might be in a holding pattern of work and tension.

By strengthening your legs, they will become more active. They will start to do more of the work- the work that your back has been doing.

Retrain painful habits.
As we strengthen larger leg muscles, we train our bodies to use our legs instead of our backs.

This principle is the functional application of exercise. When we spend time in exercise, our bodies eventually learn habits that apply to our daily lives.

For example, when we practice lunge exercises, we gradually begin to lunge more often for everyday tasks of picking things up. This saves our backs from excessive work.

Strengthen the legs.
Some exercises are highly effective at retraining our bodies to perform everyday tasks better.

For functional fitness, use free weights instead of machines. They work your muscles more thoroughly than machines.

Holding dumbbells or a bar, stand tall and Lunge. You can practice walking lunges, or alternate legs. Keep your torso tall as you lower to the ground.

Squats are also good exercises for all-over leg strengthening. Again, use dumbbells or a bar. Focus on sitting back, as if you are getting up from a low, worn-out couch.

You should notice a difference quickly in your back. It is crucial that you use good form when you exercise. You might want to hire a personal fitness trainer to show you how to do these exercises properly.

After practicing these exercises just a few times, one fitness client was so happy after working a long, physically-demanding day that he exclaimed: "In the past, I would be in so much pain. By lunch-time, my back would be killing me. Now, the pain is not there. Today, when I finished, I thought how incredible it was that I worked so hard and had no pain." -Gede Ardika of El Jebel, Colorado

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Is Your Computer Causing Your Back Pain?

How do you feel after a long day of sitting behind your computer? Do you experience headaches or neck and back pain ? If you do, you are not alone. Many people with desk jobs find that the mere act of sitting all day sends them home with discomfort that can keep them from enjoying their favorite leisure time activities. Sitting places pressure on the back and neck, and improper posture from slouching or hunching over the keyboard exacerbates the problem. If your computer is causing back pain , there are some steps you can take to alleviate the discomfort and prevent further pain.

Ergonomics

The first step in easing back pain is to find an ergonomic chair that will help you maximize support to your back and encourage better posture. Once you have found the ergonomic chair that is most comfortable to you, the next step will be to adjust it so that it conforms perfectly to your unique body proportions. This will relieve pressure to your back while you are sitting and keep your spine aligned properly throughout the day. There are many measurements you can check to ensure that your chair is properly adjusted, but the main rules are to make sure your elbows are at a 90% angle and your computer screen is at eye level. Another important adjustment is to the armrest, which should raise your arms just slightly at the shoulder to take pressure off the shoulders and neck area.

Stretching

The other important component to preventing back pain while working at your computer all day is to ake frequent breaks for stretching. Take a minute or two every half hour to stand, walk or stretch your muscles that are becoming strained from a single position. Even a brief stroll to the water cooler or bathroom will give your back the break it needs during the day and help prevent back pain . If possible, take a longer walk at lunchtime that will increase your circulation and nourish the spine and surrounding muscles. By sticking with a regular exercise program every day that includes core strengthening, such as weight training or yoga, you can also do much to prevent future back pain from occurring.

Back pain is a common problem with those who sit in front of a computer screen all day, but the good news is that there are steps you can take to alleviate the problem. Find an ergonomic desk chair and adjust it to fit your individual body proportions. Take frequent breaks during the day to stand, walk and stretch. Finally, stick with a regular exercise program that will strengthen the back and prevent problems before they occur. Your back will be less painful for it and your days will be more productive.

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Back Pain and Easy Treatments

Detailed below are common causes of back pain as well as its treatment and prevention. But if you are suffering from back pain, it is always best to visit your physician. Seeking professional help is always better than self-diagnosis. Remember, if the pain you are experiencing is coupled with weakness, numbness and/or radiates down to your leg, see a doctor immediately.

Back Pain Causes
Back pain, particularly lower back or lumbar spine pain is brought about by muscle strains. Nearly everyone suffer from it a moment or two in their lives. The muscles sustaining the spinal column are used perpetually. The spine frequently turns, straightens, bends, and bears weight. These continuous traumas on the back lead to back pains and strains. It is the lower back that is usually impaired as it sustains the body's weight and is therefore prone to reflex stresses.

While most causes of back pain is triggered by muscle strain, there are also other non-muscle sources of back pain. Sciatica, not a disorder but a spreading pain brought about by a dense or swelled sciatic nerve, is one example. Kidney-related illnesses can also cause back pain. Osteoarthritis is also a usual source of pains for those aged more than 65 years.

Bending down for long periods and habitually arching the shoulders affect the spines that often result to a chronic back pain. Chronic back pains are classified as those recurring for more than three months, and should be checked by a specialist.

Depression and stress are also frequently associated to back pains. Stress can cause our muscles to tighten, lessening blood flow to the tissues that commonly triggers pain. To alleviate pressure and relieve stress, it's good to relax and exercise regularly.

Back Pain Treatments
A. Home Treatments
Generally, back pains can be alleviated if given the proper attention with rigid home remedy. Taking pain relievers and/or paracetamol can help relieve the pain. Be careful however with prolonged use as this can be habit-forming. A bed rest lasting for not more than two days is fine. Resting for an extended period will only worsen your back.

Some of the more common home remedies include the application of cold or hot compresses on your back, but these are temporary reliefs. Again, it is still best to consult your physician.

Engage in regular physical activities to reduce the chances of back pains. Exercise, after all, is still the best way to relieve stress.

B. Exercise and physical therapy
Physical therapists have their patients undergo some ultrasound tests before treatment. Some of the approaches they use in therapy include ice and heat application, muscle-release approach and electric stimulations on the tissues and muscles to alleviate back pains. As patients get better, the therapists instruct their patients with proper exercises to enhance posture, toughen the abdomen and back, and promote flexibility.

C. Drugs and Medications
Ordinary pain killers are sometimes not adequate. Your physician may recommend a muscle relaxant and non-steroids anti-inflammation medicines like Vitamin-B complex to facilitate the relief of back pains. Low-dose anti-depressants like tricyclic antidepressants are effective in easing chronic back pain, aside from relieving depression.

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