Dont Slump Over Your Desk
When sitting in an office chair, use the same good posture techniques you use when standing. Its critical to keep good posture and support your back when sitting down, especially if you do it for several hours per day. Choose a quality chair that provides firm support for your lower back, and make sure your knees are a little higher than your hips when you sit.
Need Help For Chronic Pain We Got Your Back
Anytime youre experiencing back pain that lasts longer than two weeks with no improvement, we strongly recommend you seek care.
If you think you need care right away, you can also go to your nearest orthopedic urgent care location.
If you have a new injury or you dont think youre ready for an intensive program like TRIA Neck and Back Strengthening Program, a great place to start is to find a physical therapy location and make an appointment. Our physical therapists will tailor strengthening and mobility exercises to your unique needs, and you can plan on about six visits.
But if youre experiencing yet another chronic back pain flare up, home remedies and short-term treatments alone wont provide lasting relief. While chronic pain is long-lasting, it doesnt have to be permanent and you probably dont need surgery. And thats where the TRIA Neck and Back Strengthening Program spinal strengthening program might be able to help.
So, if youre ready to find a better way to manage and heal your back pain, schedule an in-person or video visit consultation with TRIA Neck and Back Strengthening Program today.
Is TRIA Neck and Back Strengthening Program right for you? Schedule a consultation appointment.
Discover The Joy Of Movement
You are not alone if you currently have back pain, which is one of the most common types of body pain. Discovering how to reduce your pain can help you to live life to the full once more.
When youre in pain, its natural to try to avoid moving too much. After all, it hurts! But keeping the body active every day is one of the best ways to manage and prevent pain. Even if you feel some discomfort at first, it is worth persevering as moving helps to avoid stiffness, keeps your muscles strong and aids the healing process.
You may relieve back pain with some gentle back exercises and activities. Rediscover the joy of movement and dont be held back by back pain.
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Upper Body Or Forearm Plank
- Place your forearms and knees on the floor, shoulder-width apart. Ensure that the elbows and shoulders align and hold the forearms straight out in front.
- Lift both knees off the floor, pushing your feet back to extend your body fully. Look down to ensure that your neck is in line with the rest of your spine.
- Hold the position, keeping your hips up while tightening your core and buttocks.
Eat Properly To Help The Back Heal
The healing process can be aided with appropriate nutrition, which includes adequate calorie intake in a balanced manner. If all calories consumed are in the form of sugars , any calories not immediately needed for energy are converted into fat. Extra weight can slow the healing process. A balanced diet includes adequate protein as a source of the building blocks of soft tissue healing. Additionally, fresh fruit and vegetables supply the vitamins and trace elements necessary for effective healing. A vitamin supplement may also be helpful.
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Ways To Manage Low Back Pain At Home
Back pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back.
Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.
Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that wonât go away.
But sometimes you can treat nagging pain and discomfort on your own.
Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says home remedies â tend to be better when they’re combined than alone.â
What Causes Back Pain
The causes of back pain are not fully understood. Most people with back pain dont have any significant damage to their spine. The pain comes from the muscles, ligaments and joints.
Common causes of back pain include:
- repetitive or heavy lifting
- sudden awkward movement
There are also a number of things that can make it more likely that the back pain will become persistent, such as:
- already living with, or developing, negative beliefs about your chances of recovery
- already living with, or developing, depression or anxiety
- work-related issues.
In a very small number of people, back problems are caused by a serious condition such as cancer, inflammatory problems, infection, fracture or compression of the nerves in the spine. However this is rare, and your doctor will check for these causes.
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How To Heal A Dog Wound Fast
Whether theyre chasing balls with puppy pals at the dog park or digging holes in the backyard, dogs truly know how to live in the moment. But amid all this rambunctious activity, some dogs may incur minor wounds.
Seeing your precious pup wounded with a cut or scrape can be distressing. Your first instinct may be to schedule an appointment with your veterinarian. There are many different types of dog wounds, and while some dog wounds require immediate vet care, many minor wounds can be treated at home, saving you time and a costly vet bill.
Below, well describe how to heal a dog wound fast so your furry friend can get back into action ASAP.
How To Cure Back Pain Fast At Home
If you want to know how to cure back pain fast at home, you are in the right place. Back pain is annoying and creates a lot of mental frustration. It can interrupt your day-to-day activities, and if you ignore the problem, it can lead to further health complications.
The most common causes of back pain are muscle pulls, nerve irritation, back spasms, and spinal abnormities, such as degenerative disc disease, bulging disc, and spinal stenosis. Muscle injury can also cause severe back pain, which results from heavy lifting, repetitive motions, and continuous stress on your back.
Back pain is a common health condition. It affects people of all ages, especially those between the ages of 35 and 55. Research shows that discomfort in the spine can be both acute and chronic. So, how to cure back pain fast at home? Here are some severe back pain solution in Plano TX. Read on!
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When To Speak With A Doctor
It is best to speak with a doctor if back pain worsens. Keeping a diary to monitor the severity of the pain and how it impacts a personâs daily activities may assist the diagnosis.
People should also seek medical advice if they experience any of the below symptoms, which may indicate an alternative or additional underlying problem:
- a persistent curve in the lower back, even when bending forward
- tingling or numbness in the back, arms, or legs
- muscle spasms
Give Your Dog Lots Of Love
While many dogs are smart and curious, they may not understand whats going on during the treatment process. It can leave them feeling distressed and uncomfortable.
After treating their wound, make sure to lift your pups mood by rewarding them with a treat and some loving attention. A few good dog compliments can go a long way too.
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What Can Cause Lower Back Pain
Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back fit together and move. Some examples of mechanical causes of low back pain include:
- Skeletal irregularities such as scoliosis , lordosis , kyphosis , and other congenital anomalies of the spine.
- Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.
- Sprains , strains , and spasms
- Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.
- Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
- Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
- Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.
Nerve and spinal cord problems
Avoid Prolonged Static Posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
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Improve Your Posture To Reduce Back Pain
Most of us spend a good part of our day sitting down, which may be more harmful than you realize. You can minimize the impact by maintaining good posture. Correct posture in a chair means having all the bones in your spine lined up neatly, like a stack of perfectly aligned blocks. You should keep your feet flat on the floor and your computer keyboard within easy reach so youre not leaning forward or slumping. This is part of proper office ergonomics.
Many apps and devices exist that can help you enhance your posture. If you work at a computer all day, try the software and app Posture Man Pat. This free app interacts with the webcam on your screen, tracking where your face is relative to your screen. If your posture starts to droop and curve, the app will alert you.
If you are looking to get really tech-savvy, try the Lumo Lift Posture Coach. This wearable device has a sensor that will vibrate when you change your posture from what the posture coach is calibrated to.
The Ultimate Deskercise Stretch Routine »
When Is Surgery A Good Idea For Back Pain
These red flags can be indicators for surgery, if theyre found to berelated to your spine condition:
- New or progressing bowel/bladder issues
- Weakness in limbs
- Gait and balance problems
- Evidence of increased reflexes
Surgery can also be an option for chronic back pain if there is a knowncause confirmed by imaging and if other treatments didnt help. Getopinions from at least two surgeons, suggests Nava, as pain can stillcome back after the surgery.
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What Are The Risks
Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.
Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.
What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.
When should I see a health care provider?You should see your health care provider right away if:
- You have severe continuous back pain that lasts longer than 48 hours.
- You have severe continuous back pain and fever.
- You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
- You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.
So Why Is This Happening To Me
Even if you have never had back pain before, it can seemingly spring out of nowhere and feel as if it will never go away.
Back pain, especially lower back pain, is a very common problem that will affect almost every person on earth at one time or another.
Did you know that it is the #2 reason people go to the emergency room? Its also the #1 cause of disability claims.
Some people believe that back pain is inevitable as we age, but this isnt true.
Our backs are both complicated and fascinating, but when they hurt, they really mean business!
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Exercise And Movement Can Prevent And Help Relieve Back Pain
In my experience, people who tend to move more often throughout the day tend to experience less frequent episodes of back pain and often less intense back pain, says Stephens. However, this rule may not apply to people who have more physically demanding jobs that require a lot of lifting, he notes.
Generally, most types of physical activity are somewhat protective in terms of the likelihood of developing back pain and also the prognosis. If someone is habitually physically active, that seems to have some preventive benefit, and if back pain occurs, it helps someone get through it faster, says Stephens.
What kinds of exercise are good for back pain? According to Stephens, all types are good. For a large percentage of people, that could be something as simple as walking daily, he says.
A study published in October 2017 in the Annals of Rehabilitation Medicine looked at the walking habits of 5,982 people age 50 and older, 26 percent of whom reported experiencing lower back pain. Investigators found that the people who walked the most were the least likely to experience back pain.
Whether a person will benefit from specific strengthening exercises for their back depends on the person and the back pain, says Stephens. Check with a physical therapist or your doctor before you begin any new exercise routine, he advises.
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Where Can I Get More Information
For more information on neurological disorders or research programs funded by the National Institute of Neurological Disorders and Stroke, contact the Institute’s Brain Resources and Information Network at:
Office of Communications and Public LiaisonNational Institute of Neurological Disorders and StrokeNational Institutes of HealthBethesda, MD 20892
NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient’s medical history.
All NINDS-prepared information is in the public domain and may be freely copied. Credit to the NINDS or the NIH is appreciated.
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Look Into Getting A New Mattress
How old is your bed? You may be surprised to learn that the average life span of a mattress is less than 10 years. Theres no hard-and-fast rule, says Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University, but if your mattress is sagging significantly or is more than six to eight years old, Id think about getting a new one.
Something else to consider: A firm mattress may not do your back any favors, says Carmen R. Green, MD, a physician at the University of Michigan Back & Pain Center. A number of studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with firm beds, she says.
Immediate Relief For Lower Back Pain
Lower back pain is one of the most common reasons we miss work and other activities that are important to us. It is a painful and frustrating experience. At any given time, 31 million Americans suffer from it. Hampton Roads Orthopaedics Spine & Sports Medicine treats countless patients each year with a variety of treatments to help ease the pain.
Causes of Lower Back Pain
The back is a complex structure, made of muscles, bones, joints and ligaments. Although it withstands extreme stress, it can be injured accidentally from a heavy impact. You feel pain in your back resulting from:
- Strained muscles
But even a simple action such as turning over in bed can twist the spine just enough to cause a back injury. Other factors that contribute to back pain include poor posture, arthritis, obesity and stress.
Stretches for Lower Lumbar Back Pain
Gentle stretching is an effective way to provide relief to pain in the lower back.
Lie on your back with your toes pointed up.
Slowly bend one knee, pulling your leg up to your chest
Use your hands to gently pull the knee towards your chest
Hold for half a minute and relax the leg to starting position
Repeat several times with each leg
Tips for Relief
How We Can Help
Our goal is to restore your mobility and reduce the pain as quickly as possible. The Hampton Roads Orthopaedics Spine & Sports Medicine team work together to provide the relief you need to get. Contact us today for an appointment!
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