A Different Sort Of Tree House
Starting from scratch might mean just taking a walk in the woods. A tree stump might just be laying around begging for a second life as a mouse dollhouse. This house by Maddie Brindley can be found complete with instructions at Mads Mouse House on WordPress with more information about the craftsman.
When Are Diagnostic Tests For Lower Back Pain Necessary
Many patients do not need X-rays in the first few weeks of pain because their pain will end up resolving. Many more do not need CT scans or MRI imaging, which are overly sensitive and often reveal abnormalities not related to the patients pain. These forms of imaging can be extremely useful, however, if a person has chronic or severe pain, and/or neurological symptoms. Blood tests may be ordered if an infection or tumor is suspected.
How To Find The Right Chiropractor For Your Lower Back Adjustment
Its clear that chiropractors have a lot to offer their patients, especially those dealing with back pain.
If you want to see the best results from your chiropractic care, its important to do your homework before choosing a chiropractor. Dont just type in chiropractor near me and visit the first person who pops up.
Here are some tips to keep in mind that will help you choose the right chiropractor for your specific needs:
- Ask for a referral from a friend or family member
- Research their education and find out how long theyve been practicing
- Check to see if they specialize in a particular type of care
- Check to see what kinds of treatments they offer in their practice
- Read reviews and testimonials from past patients
Its always best to schedule a consultation, too.
A new patient appointment gives you an opportunity to describe your symptoms and get a clear diagnosis from the chiropractor before they begin the adjustment process. It also allows you to see how well you get along with this chiropractor and determine whether or not theyre a good fit.
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Lumbar Flexion Rotation Stretch
The flexion rotation stretch is started by lying on one side. Usually, your painful side is down on the table. Straighten your bottom leg, and tuck your top leg behind your bottom knee.
Reach your top hand to your top shoulder blade, and rotate your spine so your top shoulder moves backwards toward the floor. Hold this position for a second or two, and then return to the starting position. Repeat 10 repetitions, and note any changes in your symptoms.
Still dealing with symptoms? You may need to try a lumbar flexion progression. Check out the final step in this program to learn how to get started on that.
Low Back Pain Symptoms: Does Your Back Hurt
Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. Consult a doctor if you have prolonged back pain longer than 72 hours.
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Know Your Otc Medications
Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.
True to their name, NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation. You can reach for either type of pain reliever for occasional back pain. NSAIDs may work a bit better, Hemani says, if you have arthritis of the spine or other inflammatory conditions.
Revolved Head To Knee Pose
This pose stretches the sides of your waist and the lower back. It also elongates the spine to help loosen up the sides and back of the body. Begin seated in a straddle position on your mat with both legs extended out toward the sides of the room. Bend your left knee, placing your left foot on the inside of the right thigh. Reach the right arm down along your right leg, and reach your left arm up toward the ceiling. Then lean slowly toward the right to stretch the left side waist, reaching the left hand toward your right toes. Drop your head toward the knee. Hold for a few breaths, then release slowly and switch sides.
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Tips To Strengthen Your Back
Flexion and extension exercises are commonly used to prevent low back pain. Be sure to review with the doctor any program you are considering.
Easy Low Back Exercises
- Ankle Pumps: Lie on your back and move ankles up and down.
- Heel Slides: Lie on your back and bend then straighten the knees one at a time.
- Wall Squats: With your back flat against a wall, sit like you would in a chair with your knees lined up over your ankles. Gently press against the wall, keeping your abdominal muscles tight. Hold for five seconds.
- Single Knee to Chest Stretch: Lying down with back flat, pull your knee into the chest.
What Is Back Pain
Back pain refers to pain that you may feel in your back or spine. It is a very common problem: 1 in 6 Australians report having back problems, and 4 out of 5 experience it sometime in their life. While both men and women report that they experience back problems, it is more commonly reported by people 25 years and older.
Back pain can be grouped into different categories. Lower back pain refers to pain felt in the lower part of the spine . Back problems can also affect the upper back , the neck as well as the tailbone .
People experience back pain in different ways. Some people say it feels like a sharp pain other people report aches or spasms. You may feel stiff, or find it hard to turn or bend in certain directions. In some cases, such as sciatica, pain can travel down one or both your legs.
Back pain can impact you physically and mentally. People suffering from back pain may feel irritable or short-tempered. They may worry about whether the pain will control their life and may experience feelings of helplessness.
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Start Treating Your Sciatica And Back Pain
If you are referred to a physical therapist for your back pain, he or she will likely teach you how to attain and maintain proper posture. The slouch overcorrect procedure is a simple way to teach yourself the posture that is required to maintain appropriate spinal alignment.
Your physical therapist may also use therapeutic modalities to help decrease your pain. While these may feel good, caution should be used many of these treatments have not been proven to effectively decrease pain-and keep it away.
Physical therapists trained in the McKenzie Method are specialists when it comes to treating people with low back and neck pain. If you can find a therapist certified in the McKenzie Method, he or she will likely perform a thorough assessment of your problem and teach you self-care exercises that can quickly abolish your pain and help you return to your previous level of function.
This is an exercise program commonly used to treat low back pain and sciatica, or leg pain that is coming from your back. They are listed as a progression. Start with exercise number one, and progress as needed through the exercises. You may not need to perform all of the exercises, but if the first one fails to provide you with adequate relief from your pain, try the second one, and so on.
Tips For Dealing With Lower Back Pain
By Robert Greenleaf, MD, Spine Surgeon
Lower back pain is extremely common and one of the top reasons for missed workdays. Thats because the lower back supports the weight of the upper body and is subject to a lot of stress and strainespecially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
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Ways To Treat Chronic Back Pain Without Surgery
Back pain is considered chronic if it lasts three months or longer. It cancome and go, often bringing temporary relief, followed by frustration.Dealing with chronic back pain can be especially trying if you dont knowthe cause.
How Can Back Pain Be Prevented
In most cases, you can prevent back pain by making changes to your lifestyle.
Doing exercise helps to keep your back flexible and strong. Exercise improves your posture and helps your muscles to support your spine. Exercises that can help prevent back pain include:
- low-impact aerobic exercise
- strengthening exercises, such as lifting weights, climbing stairs or hiking hills
- stretching exercises, such as Pilates and yoga
Maintaining a good posture is important when you sit at home, in your workplace, or in your car. Try not to slouch, and use equipment that supports your back, such as a lumbar support or footstool if you need.
Keeping a healthy weight is also important. Excess fat can strain your back and lead to back pain, sciatica and inflammation.
Practise safe lifting in your home or workplace. Whenever you pick up a heavy load, squat down, hold the object close to your body, and lift with your legs.
- Quit smoking Smoking increases your chances of developing persistent back pain.
- Relax Learning relaxation techniques and mindfulness can help to reduce stress and muscle tension in your back.
- Avoid high heels wearing high heels can place strain on your back.
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What Are The Symptoms Of Lower Back Pain
Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.
Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.
Other symptoms of lower back pain include:
- Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
- Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
- Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.
What Home Remedies For Lower Back Pain Actually Work
Unless youve had a major injury, such as a fall or car accident, you probably dont need to rush to the doctor for back pain. You may want to try these simple self-care strategies first.
Avoid bed rest. When lower back pain strikes, people often think complete rest will relieve back pain. However, a review of many clinical studies found that patients who retreated to bed actually experienced more pain and recovered more slowly than patients who stayed fairly active
Use ice and/or heat. Many people find that using ice or cold packs for periods of up to 20 minutes at a time helps reduce pain and swelling. Always wrap ice or a cold pack in a thin towel before putting it on your body so you dont injure your skin. You may also find that heat, such as a heating pad or warm bath, eases pain. Ice is recommended in the first 48 hours after injury then you can try a combo of ice and heat.
Try over-the-counter remedies. Short-term use of OTC pain relievers, such as the nonsteroidal anti-inflammatory drugs ibuprofen and naproxen, may ease your lower back pain. Also consider OTC creams, gels, patches, or sprays applied to the skin. They stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain.
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All Studies Have Limitations
And this one is no exception. While this study suggests that chiropractic care may be helpful for low back pain, some aspects of the study make it hard to be sure. For example:
If any of these factors had been different, the results might have been different. For example, its possible that if an older population of people with chronic low back pain had been studied, “usual care” might have been the better treatment.
How Is Back Pain Treated
Acute back pain usually gets better on its own. Acute back pain is usually treated with:
- Medications designed to relieve pain and/or inflammation
- analgesics such as acetaminophen and aspirin
- non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
- muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
- topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.
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What Is The Outlook
Most of us will have a bout of nonspecific low back pain at some point in our lives. The severity can vary. However, it is difficult to quote exact figures as to outlook . This is partly because it is so common and many people with back pain do not consult a doctor. Roughly, it is thought that:
- Most nonspecific back pains ease and go quickly, usually within a few weeks.
- In about 4 in 10 cases, the pain has completely gone within four weeks.
- In about 7 in 10 cases the pain has completely gone within one year.
However, once the pain has eased or gone it is common to have further bouts of pain from time to time in the future. Also, it is common to have minor pains on and off for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer. This is called chronic back pain.
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.
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Control Swelling With Rice Therapy
RICE stands for:
- Rest the sprained or strained area. If necessary, use a sling for an arm injury or crutches for a leg or foot injury. Splint an injured finger or toe by taping it to an adjacent finger or toe.
- Ice for 20 minutes every hour. Never put ice directly against the skin or it may damage the skin. Use a thin towel for protection.
- Compress by wrapping an elastic bandage or sleeve lightly around the joint or limb. Specialized braces, such as for the ankle, can work better than an elastic bandage for removing the swelling.
- Elevate the area above heart level if possible.
What Are The Most Common Lower Back Surgery Procedures
Spine surgery is not necessary for most people who have lower back pain. If you do need it, your doctor will recommend an appropriate procedure to address your specific symptoms and medical situation. Common spine surgeries include:
Spinal Fusion. Two or more vertebrae are permanently fused together to limit excess spinal motion. Your surgeon will use a combination of bone, bonelike material, screws, plates and rods to hold the vertebrae together so they can heal into a single unit. Spinal fusion may be done to correct spinal deformities or to increase the spines stability in severe cases of spinal osteoarthritis or herniated discs.
Laminectomy and laminotomy. Laminectomy is a surgery in which your surgeon removes the back portion of one or more vertebrae to create more space for the spinal cord or other nerves. In people with severe arthritis, bone spurs within the spinal canal can grow large enough to press on the spinal cord, causing pain and limiting mobility. In a similar surgery known as laminotomy, your surgeon will remove a small piece of bone called the lamina from the back of the vertebra.
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