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Vigorous walking, swimming, and bicycling boost the release of powerful endorphins, the body's
natural painkillers. When done four to five days a week, these aerobic activities improve general
cardiovascular health and aid in weight management (obesity is the single biggest risk factor for
osteoarthritis).
Strengthening and stretching exercises targeted at maintaining joint flexibility and muscle
strength--especially for at-risk joints--slow the progression of degenerative arthritis. Yoga classes
and moderate weight lifting programs are excellent ways to improve strength and flexibility.
Bodywork can also provide relief.
If arthritis is slowing you down, get serious with your exercise plan. Consult your physician; work
with a professional trainer, physical therapist, yoga instructor, or bodyworker; and start a gentle,
progressive exercise program. Your joints will reward you for it, and you'll free yourself from
arthritic pain.
Any massage that causes a general relaxation of the people's muscles can help relieve muscular
pain in common types of whiplash injuries. In addition,massage increases the amount of oxygen
that reaches the healing tissues and opens those tissues so they can receive oxygen and nutrients,
thus speeding the healing process.In addition to relaxation massage, specific bodywork methods
ease acute whiplash discomfort and help prevent chronic fallout. For example, myofascial
approaches restore fluidity to the fascia--normally a slippery tissue that surrounds all the moving
parts inside the body--allowing freer movement of muscles and ligaments.
Friction-based massage helps break up scar tissue and relieve stiffness. Trigger point therapy
works by releasing tension held in tight knots of muscle. And any type of bodywork that
stimulates circulation helps ease and prevent headaches. Finally, the incident that caused the
whiplash in the first place, (a car wreck,for instance) can be traumatic. Massage helps relax a
person's psyche as well as their muscles, helping her or him work through the emotional issues
induced by the accident.
Because the neck is such a delicate part of the body, it is important to proceed with caution.
Expert advises waiting a few days after the accident to seek treatment. This allows the initial scar
tissue to knit, which is an important part of the healing process. The initial treatment should be
extremely gentle,and if there is a chance of a fracture, a concussion, any disc problem or other
serious injury, the client should make sure to see a physician first.
The symptoms of whiplash include neck pain and stiffness, headaches, pain in the shoulder or
between the shoulder blades (sometimes called "coat hanger pain"), low back pain, and pain or
numbness in the arms or extremities. Often people who suffer whiplash do not feel the effects until
two or three days after the injury-causing incident. Expert explains that this delayed onset is
because it takes time for scar tissue to manifest in the sprained or strained muscles and ligaments.
And because scar tissue is more adhesive than regular tissue, people experience it as stiffness in
the injured areas.
Whiplash affects primarily the neck, but victims shouldn't ignore the rest of the body. This injury
can pull the long muscles on either side of the spine, which reach all the way to the tailbone and
can cause discomfort along the way.
Discomfort or stiffness in the chest and arms can also be due to whiplash. And headaches may be
the result of slowed circulation to the head caused by the swelling in the injury.
The term "whiplash" came into use in 1928. Doctors will sometimes use "hyperextension injury,"
to describe it, but "whiplash" is a more visceral account of what has happened to the victim's
neck. The neck itself has made a whip-like motion bending first towards and then away from the
point of impact. As the head moves rapidly in one direction, the muscles in the neck receive the
message to contract. The momentum of the head can cause strain or sprain to the muscles and
ligaments in the neck as the head reaches the end of its movement.
Car accidents are the most common causes of whiplash. The American Academy of Orthopedic
Surgeons reported that about 20 percent of people who have been in rear-end collisions later report
whiplash symptoms. Whether front to back or side to side, whiplash can affect muscles all the way
into the victim's back and arms.The most serious form of whiplash compresses nerves in the neck
and cause multiple sprains of the ligaments.
The good news is, serious hyperextension injuries are in the minority, as whiplash usually comes
in the less serious version of the injury. "Fortunately, about 95 percent of the time whiplash tends
to be more superficial damage, like slight muscle strains and tears," says Ben Benjamin,Ph.D., a
massage therapist who holds a doctorate in education and sports medicine. But whether the pain is
minor soreness or serious discomfort,massage can provide relief and prevent chronic problems in
the long run.
An hour a day. That?s how much an average commuter drives, according to research. That?s 15
days a year! Suppose you drive a car for about 40 years, that means you spend about one and a half
year of your life driving. When you have a wrong or tense posture while driving, you can build up
some tension in all this time. Relaxation is the keyword yet again! It is of great importance that
you set your chair in the right height, so you can sit as relaxed as possible, and so you can see the
neighbourhood well.
1)Sit down in your car and set, if possible, the right position for the chair. Keep an eye on the
amount of road and neighbourhood you?ll see (also traffic lights above the road). Most of the time,
a higher position is found nicest. This makes stepping into the car easier, and gives more survey on
the road etc.Kick down the clutch totally and push your chair so much forward or backward that
the front of the seat touches the upper leg.
2)Kick down the clutch totally and push your chair so much forward or backward that the front of
the seat touches the upper leg.
3)Grab the top of the steering wheel with slightly bend arms and adjust the back so that the lower
back is supported. Afterwards you can adjust the lumbar support if present, adjust it to the hollow
part of your back.
4)You may want to adjust this with axial and radial adjustments of the steering wheel (make sure
you don?t lose sight on your dashboard when doing a radial adjustments). The steering wheelpedal
range is usually small in a car, so if you have ?long? legs you have the steering wheel all out. And
put it as low as possible so that you can get out of the car without touching the wheel. A low
steering wheel position is less burdening for the shoulders.
5)Put the head support on the right height (rounding of the head support on height of the rounding
of your head)
To get a relaxed neck, you can do this exercise to get positive feelings, so get a relaxed feeling.
We already found out that negative feelings about something can cause extra muscle tension.
Think about neck complaints that develop, because you are having a long lasting conflict with
your chef. This exercise can be done everywhere, because it is nothing more than thinking of nice
thoughts. The process will be stronger when you write down your feelings, but it?s not necessary.
Look around you and search something nice. Now focus on this and think about how nice it feels.
The longer you focus on this, the stronger the positive feelings become.Now experience the
positive feelings and praise yourself that you may experience this.At first, always take easy
subjects, which are easy to appreciate (for example a good meal, or a kiss of your beloved).
The more you practice appreciation, the less resistance and muscle tension you?ll feel. When you
start, it would be a good idea to make 10 to 15 minutes free a day to do this exercise. After
enjoying these positive feelings for a few days, you?ll notice that you?ll do it more and more in
one day. Just because it feels so good. It?s possible that the neck pain disappears and never comes
back. Neck pain and negative feelings strengthen each other. Same goes for a relaxed neck and
positive feelings. Above all remember the benefits you will feel when you?ve mastered the steps to
stress less and smile more!
Physical exercise is important to stay healthy. Blood circulation is stimulated, waste products are
transported well, muscle tension is lessened, muscles get stronger,respiration is improved etcetera,
etcetera. There are all kinds of sports to think of.
The benefits of Nordic Walking are:
1. Stamina, power, condition and coordination are trained.
2. You use about 600 muscles. That?s 90% of your whole body, so a lot more than you use with
mst other activities and sports.
3. The sticks provide good support and stability, which creates up to 30% less load on muscles
and joints in your ankles, knees, hip and back than when you jog or run.
4. The body uses up to 46% more energy than when you jog or walk actively.
5. It?s the ideal exercise to lose weight and gain condition.
6. On a low effort, Nordic Walking provides big physical effects.
7. Nordic Walking stimulates and mobilizes by using the diagonal technique, the shoulder, neck,
back and belly muscles. This will give you a blessed feeling in your neck, shoulder, upper and
lower back.
8. It gives more stability in the spinal column; therefore it?s also suitable for people with back
complaints.
9. The immune system is strengthened.
10. The demolition of stress hormones is stimulated.
11. It?s safe, fun and relaxing. Nordic Walking is an exerting relaxation.
12. During Nordic Walking you still have time and breath left for a nice talk with your fellow
walkers.
By stretching your muscles a number of times in an amount of time, the circulation in these
muscles (and tendons) will be improved, so that waste products are transported well.Neck pain
will hereby be prevented or cured and the muscles will be brought in a flexible and relaxed
condition. The stretching of a muscle takes about 8 seconds and the stretching will be gradually
stronger.
For every exercise counts: The stretching may not hurt under any circumstance, if this should
happen, stop doing the exercise!You can do stretching exercises everywhere. They are pretty easy
to do, but can lead to astonishing results. I?ll give some practical stretching exercises. Do them at
least twice a day.
Exercise :
Try carefully moving your left ear to your left shoulder, make sure your shoulder doesn?t come
up. Feel the stretch in your neck and keep it there for about 8 seconds,then release. Do this
exercise 3 times.
This exercise shouldn?t cause any pain and you may not have any dizziness. If this should occur,
stop the exercise immediately.
Chapter 12 : Best Sitting Position Which Is Good For Your Neck 2008-11-28 00:07:02
Dynamic sitting is the best. That means sitting in different positions after each other, alternated
with standing up and walking. By doing this, the blood flow in the cervical discs and muscles will
be at its best, and the neck will be relieved.
Tips for your work environment
· Let your computer working spot be inspected by a company physiotherapist or an ergonomist.
· Don?t work with a laptop for more than 2 hours, or use a laptop holder/docking station.
· Take a break every 2 hours.
· Use short breaks, in which you can do your exercises.
· Sit actively.
· Have enough space (about 5 cm space) between the front of your chair and your calf.
· Have your screen on eye height.
· Put your feet flat on the floor and sit up straight.
· The working environment has to be well adjusted to the employee.
The neck is a very complex highway, through which all kinds of information are led.When you
feel things with your hands, you breathe oxygen, blood streams from your heart through your
body, you eat, drink, all you can think of, everything passes your neck.
There only has to be a small crash (for example muscle irritation) on this complex highway and
there could be traffic jams. Results are: a stressed neck, ?wrong?breathing, headaches, tingling in
the fingers etc.
It?s important to keep the roads up and clean and a good traffic controller is of big interest.
Relaxation is the key in this!
To the spinal column, there are also muscles connected, through tendons. These muscles play an
important part in your neck. They keep your head in balance and they make movement of head and
shoulders possible.
Especially keeping the head in balance is an important function of the neck muscles. An average
head weighs roughly 4.2 kilos; this doesn?t seem that much, but try to tilt 4.2 kilos in front of your
body with stretched arms.That?s going to be pretty difficult!Neck muscles have to be well adjusted
to each other. If you bend your head forward, the muscles on the front will have to tighten and the
muscles on the back will have to relax.
To hold your head up, you have to tighten your muscles with the same strength, otherwise your
head will fall back or forwards. For all of this you?ll need good muscle coordination. They work
together as a team and when one doesn?t function as it should, the whole team doesn?t function.
The spinal column is one of the most important parts of our body. Without a spinal column, we
can?t make our movements and we can?t stand right up. The spinal column gives our body
support, protects the spinal cord and makes sure we can make our movements. Through certain
nerves in our spinal cord, information is transported to the brain and the subconscious brain. You
understand it?s very important to keep our spinal column healthy
.
The spinal column is built of conjoined vertebrae. 7 cervical vertebrae (cervical curve), 12
thoracic vertebrae (thoracic curve), 5 lumbar vertebrae (lumbar curve) ,1 sacrum and coccygeal
vertebrae (together the sacral curve).A normal spinal column has the shape of an S if you look at it
from the side. That sshape helps a healthy spinal column to absorb all kinds of pressure. The back
is elastic, so load is absorbed well.
Between every 2 vertebrae there is an elastic disc: the cervical disc. The cervical disc functions as
a shock absorber that can absorb pressure that?s being put on the spinal column. It?s an oval-round
disc that consists or cartilage, connective tissue and water. On the outside it consists of some
layers of which the fibers run in different directions. This gives the cervical disc a strong
structure. With every movement of the back, the cervical disc will absorb the powers for an
important part. With a certain pressure the cervical disc will be flatter and broader. When this
pressure disappears, the disc will retrieve its original shape. In the middle of the cervical disc there
is a jelly type substance core. This core consists of 70 to 90% water. This makes the cervical disc
transformable so that it can fulfill its role of shock absorber.
Tailbone pain is commonly a chronic concern which can last for months or even years. Due to the
sensitive nature of the coccyx region, patients develop prohibited behaviors due to their painful
symptoms. Patients often have trouble sitting or lying down and might even develop insomnia in
response to the inability to find a comfortable sleeping position. A painful coccyx is especially
serious for people who must sit for long periods of time. Hours of seated activity with a painful
tailbone can seem like an eternity in Hell on Earth.
Causes of Coccyx Pain
There are three common scenarios that cause the vast majority of all tailbone pain syndromes:
* Back Injury.
Falls are the most common cause of tailbone injury. Falling while going down stairs, getting in or
out of the bathtub, or sitting down are the most likely to generate the proper angle to fracture or
bruise the coccyx. A bruise can be very painful but will usually resolve without any treatment in a
matter of weeks. A fracture might take months to fully heal and can cause pain for an extended
time period. Any suspected fracture should be examined by a qualified doctor.
* Pregnancy Back Pain is another cause of coccyx injury
, but in this case the occurence is less obvious. When giving birth, the woman?s coccyx can
sometimes be injured by the baby?s head, as the child travels through the birth canal. Due to the
pain of childbirth, this additional pain is rarely noticed until several days after the birth. Any
unexplained postpartum tailbone pain should be reported to your doctor at once.
* Psychosomatic Back Pain is the most common form of common back ache,
regardless of where symptoms are experienced. The coccyx is a typical region for a patient to
develop a chronic psychosomatic pain syndrome. Patients who have suffered a previous injury to
their coccyx are especially susceptible to this phenomenon. It is important to recognize that
physical pains will heal with time and/or treatment. Long term treatment resistant back pain is
rarely caused by an anatomical condition and is almost always the result of a symptomatic
psychogenic syndrome.
Here are a number of causes that could contribute to back-pain in women.Some of the causes of
pain in women are muscle, nerve and ligament stress in the lower back, a sudden injury like a fall
or something caused by an automobile accident, arthritis, any job that requires repetitive
movement or sitting in chairs that do not promote good posture or standing for long periods of
time. There are also some distinctly female causes for low back pain in women like fibroid
tumours, menstrual cramps, pregnancy and endometriosis.
Sometimes back pain's in women (and men) is a sign of something more serious. A doctor can
look you over and make sure that you are okay. You should always go to the emergency room if
your lower backpain comes on suddenly or if it is accompanied by any sort of numbness in your
extremities, flu like symptoms or if you experience a loss of control over your bowels. Those
conditions when paired with lower back pain are a good reason to rush you to the nearest hospital's
emergency room.
There are a great number of treatments for back- pain in women. Treatments can include rest, ice,
heat, an over the counter medicine like Advil or Naproxen and regular exercise. There are
specialists in lower back pain who advocate acupuncture, seeing a chiropractor on a regular basis
and taking up muscle and strength building activities like Yoga and Tai-chi.
There are also plenty of ways to prevent back pain in women. Women should get regular exercise,
even before the pain starts. Regular exercise will keep her muscles strong and help fend off any
stress or strain on the muscles in the back. She should always practice proper posture. Her office
chair should be ergonomically correct and she should always walk and sit with a tall, straight back.
She should do her best to maintain a healthy body weight (this can be worked out with her doctor)
and should not smoke. Smoking can lead to other health hazards that will increase the risk of her
contracting lower-backpain. Above all else, she should always remember to lift with her knees, not
with her back.
Back pain in women is quite common. As previously stated, eighty percent of the world's adult
population will experience lower back pain at least once. As it turns out, our parents and teachers
were right after all. Standing up straight, lifting with our knees and getting regular exercise really
will be important in our adult lives.
Chapter 19 : How to Know if Sleeping Medication Is Right for You ? 2008-11-14 08:23:00
Insomnia can be caused by other conditions such as stress, menopause, depression, anxiety, or old
age. Sleep problems like sleep apnea, addictions like alcoholism, and using too much caffeine can
also cause insomnia. After you and your doctor have treated other health problems leading to your
insomnia, there are many steps you can take to break the cycle of sleeping poorly and feeling tired
during the day. One of these steps may be to take sleeping pills.
Consider the following when making your decision.
Sleeping pills may quickly relieve the symptoms of insomnia.
Sleep medicines work best and are safest as a short-term treatment combined with lifestyle
changes.
You can try sleeping pills for a short time while you work on the problems that are causing your
insomnia.
Some sleep medicines have side effects, such as daytime drowsiness and nausea.
Sleeping pills may not work as well when your body gets used to the medicines.
You can become addicted to some types of sleeping pills if you take them for more than a few
weeks.
You may have withdrawal symptoms when you stop taking the medicines.
Lifestyle and behavior changes can work as well as or better than medicines in helping you fall
asleep and stay asleep.
Choosing the right pillow is very important in achieving a good night?s rest. A good pillow will
support the skull and neck without applying undue pressure, as it conforms to the exact shape of
the sleeper, thus spreading the weight evenly and uniformly along the vertebrae.
Pillows are a constant cause of frustration for many. Aside from aggravating the neck, many
pillows can affect the shoulder as well. The shoulder should not be placed at 90 degrees to the
mattress as this may trigger spasms in the trapezius muscles. The trapezius muscles perform a
variety of actions, including acting as a platform for elevating the skull, so it is very important that
they relax completely during sleep. If the shoulder is placed slightly forward on the mattress, in
front of the sleeper, assuming the mattress can accommodate this position, the risk of applying
pressure on the trapezius muscles and forcing the scapula (shoulder blade) towards the spine is
reduced. In contrast, when positioned in the 90 degree position, sleepers may wake up with neck
and upper arm pain and altered sensation to the little and ring fingers.
If a pillow applies excessive pressure to the neck in the back sleeping position, particularly the
C2, C3, vertebrae, then treatment that has been provided will almost always be compromised.
Pressure can irritate the nerve sheaths, sensitive muscles, and facet joints in the neck. Equally, if
the joints are not resting easy, the inflammatory process may be sustained and any recovery will be
much more difficult.
Shoulder compression on a firm surface will often force the scapula (shoulder blade) towards the
junction of the upper spine and neck, and affect the C6/C7 vertebrae. The nerve pathway at this
site travels down the arm, and causes either upper arm pain or pins and needles in the little and
ring fingers or both, especially if there is already a problem in this area.
Shoulder problems are also often caused by referred pain from the neck. Therefore, stabilizing the
neck during sleep is of paramount importance! Put some thought into choosing a good pillow - In
addition to finally getting a great night?s sleep, you may end up saving yourself from neck and
shoulder pain too!
One of the big culprits when it comes to pain in the fingers and wrists is texting. Some experts
believe that excessive stress from texting can lead to future wrist injuries.
One thing that students can do to avoid potential problems is to make sure that your homework
desk is set up in the proper manner.
Make sure your desk has a keyboard tray.
Don?t place your keyboard in a downhill position. The back of the keyboard should not be higher
than the front.
Adjust your keyboard height so that your hands and wrists are slightly below the elbow level.
Our Guide to Ergonomics has provided a great visual guide to setting up your desk. If you are
experiencing pain in your fingers, wrists, or neck, please take precautions to avoided excessive
stress and possible injury. Cut down on texting and establish a safe, healthy work station for your
homework.
Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women, in
particular, are prone to posture and back problems?thanks to toting around outrageously heavy
purses, going through pregnancy, or giving one-hip rides to kids. Whether you?re in the midst of
fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to
wage your war.
Pass the broccoli, please
You know that calcium is key for strong bones, but Japanese researchers have identified
something else you need: vitamin K. It?s believed that the vitamin, found in broccoli, spinach, and
other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger
your bones, the stronger your whole body?and the lower your chances of an injury that could
cause back pain.
Lighten your load
If your purse or briefcase tips the scales at more than 10 percent of your weight, it?s too heavy.
And you need to carry it right. Your best bet is a model with a long strap that lets you position it
across your chest like a messenger bag. Our pick: the Ellington Leather Moroccan Shoulder Bag
($169.90). Can?t part with your shorter-strapped number? Switch shoulders every 20 minutes.
Sleep right
A harder bed may not be better for your back. A recent study in Spine found that people who slept
on softer beds reported less lower-back pain than those who snoozed on harder ones.
Pillows? Yours shouldn?t raise your head out of alignment with your spine. How to tell: If you?re
a back sleeper, your chin shouldn?t press into your chest. If you?re a side sleeper, it shouldn?t
curve up toward your shoulder.
Tighten those abs
Having strong core muscles (we?re talking abs here) can help protect your back from injury. Do
this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat
on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting
your abs;
your pelvis should lift slightly off the floor.
Do 2 to 3 sets of 12 reps
Aim for good posture
Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to
sit with your back against your chair (get a lumbar pillow if you chair doesn?t allow this) and both
feet flat on the floor. Another option: Try using a stability ball as your desk chair like many Health
staffers do?good posture is a must just to stay on the thing. Start off slow (20 minutes at a time),
and if it feels good, stick with it.
Chapter 23 : Iced Teas Pose High Risk of Kidney Stones 2008-08-22 08:29:01
Men over 40 may want to avoid iced tea and start hitting the lemonade if they wish to lower their
risk of kidney stones, according to experts.
Kidney stones, crystals that develop in the kidneys or the tubes that carry urine from the kidney to
the bladder, affect 10 percent of the U.S. population, and men run a four times greater risk than
women of developing them. The chance of forming kidney stones rises steeply after the age of 40.
Oxalate, a key chemical in the formation of kidney stones, comes in high concentrations in iced
tea.
?For many people, iced tea is potentially one of the worst things they can drink,? John Milner, an
instructor in the department of urology at Loyola University Chicago Stritch School of Medicine,
said in a news release. ?For people who have a tendency to form kidney stones, it?s definitely one
of the worst things you can drink.?
The failure to stay hydrated is a common cause of kidney stones. Summertime heat and humidity,
which causes excessively sweating and dehydration, combined with an marked increase in iced tea
consumption in the United States, raises the risk of kidney stones during this time of year.
The Tea Association of the U.S.A. reports that Americans consume almost 1.91 billon gallons of
iced teas a year, a dramatic rise given the belief that the beverage is healthier than other
alternatives such as soda and beer.
Milner said drinking water is the best way to stay properly hydrated. If one is prone to developing
kidney stones, though, flavoring water heavily with lemon or drinking lemonade may help.
?Lemons are very high in citrates, which inhibit the growth of kidney stones,? Milner said.
?Lemonade, not the powdered variety that uses artificial flavoring, actually slows the development
of kidney stones for those who are prone to the development of kidney stones.?
Other foods containing high concentrations of oxalates that people prone to kidney stones should
avoid include spinach, chocolate, rhubarb and nuts. Going light on salt consumption, reducing the
amount of meat consumed, drinking several glasses a water a day, and eating foods high in
calcium, which counteract any oxalates the body absorbs, also helps.
Trauma (accidents) may either dislocate the spine and the spinal canal or cause burst fractures that
produce fragments of bone that penetrate the canal. Spinal cord trauma can be caused by:
* motor vehicle accidents
* falls
* water injuries
* sports injuries
* gunshot or assault
There are many stories of people injured in vehicle accidents or falls, whose back injuries have
left them with reduced function. The National Spinal Cord Injury Association says that after a
spinal cord injury, the nerves above the level of injury keep working, but nerves from the point of
injury and below do not. Therefore, the higher the injury is on the spine, the more it can impact
how the body moves and what a person can feel. In addition to the location of the injury, the
impact also depends on the extent of the injury.
Spinal tumors can be benign or malignant, according to the National Institute of Neurological
Disorders and Stroke (NINDS). (Read about "Bone Cancer" "Bone Tumors - Benign") Benign
tumors are noncancerous and malignant tumors are cancerous. (Read about "Cancer: What It Is")
A biopsy, a surgical procedure in which a sample of tissue is taken from a suspected tumor, helps
doctors diagnose the type of tumor. (Read about "Biopsy") NIAMS says tumors may affect the
spinal canal directly by inflammation or by growth of tissue into the canal. Tissue growth may
lead to bone resorption (bone loss due to over activity of certain bone cells) or displacement of
bone and the eventual collapse of the supporting framework of the vertebral column. Spinal cord
tumor symptoms depend on the size and location of the tumor, and can include pain, sensory
changes and motor problems or weakness.
A cyst is a closed sac that can be filled with fluid. A spinal cyst may be associated with a tumor or
be present by itself. Like a tumor, a cyst can apply pressure to the spinal column or the nerves,
leading to pain and other symptoms. Syringomyelia is a disorder in which a cyst forms within the
spinal cord, according to NINDS. NINDS says that this cyst, called a syrinx, expands and
elongates over time, destroying the center of the spinal cord. Since the spinal cord connects the
brain to nerves (Read about "The Brain" "Nervous System") in the extremities, this damage results
in pain, weakness and stiffness in the back, shoulders, arms or legs. Other symptoms may include
headaches and a loss of the ability to feel extremes of hot or cold, especially in the hands.
The sciatic nerve is the large nerve that extends from the lower end of the spinal column in the
pelvis and all the way down the leg. (Read about "Nervous System") If this nerve is compressed,
the compression causes a number of symptoms, including:
* shock-like or burning low back pain
* pain through the buttocks and down one leg to below the knee, occasionally reaching the foot
* numbness
* loss of motor control over the leg
The extent of the pain can vary from a mild discomfort or ache to excruciating pain. Sitting for a
long period of time can make it worse. According to the National Institute of Arthritis and
Musculoskeletal and Skin Diseases (NIAMS), causes of sciatica include:
* ruptured disk (see above), which is by far the most common cause of sciatica
* tumors or cysts (see below)
* degeneration of the sciatic nerve root
Disks provide cushioning between the vertebrae and act as shock absorbers. As disks degenerate
with age, they can bulge or be pushed into the space containing the spinal cord or a nerve root,
causing pain. In the most extreme cases of sciatica, when the nerve is pinched between the disk
and an adjacent bone, the symptoms involve numbness and some loss of motor control over the leg
due to interruption of nerve signaling.
NASS says sciatica hits about one to two percent of the population. AAOS says it is most likely to
occur in people who are 30-50 years of age.
As we get older, the disks that form the cushioning between the vertebrae can shrink. AAOS says
this is due to the fact that the water content in our body cells diminishes, as well as other chemical
changes that occur.
Without enough cushioning, the vertebrae can press against each other and pinch the nerve (Read
about "Peripheral Neuropathy") or form bony spurs. These changes occur to some degree in
everyone. AAOS says all of us will develop degenerative or "wear and tear" changes, and for the
most part, the loss of function that results is not extensive.
However, in severe cases of degenerative disk disease, there can be low back stiffness and pain. In
addition, arthritic bone spurs and inflamed joints can cause nerve irritation and leg pain.
When the compression of the cervical spine occurs, it is called cervical spondylotic myelopathy
(CSM), according to the American Academy of Family Physicians (AAFP). AAFP calls CSM the
most common spinal cord problem for people over the age of 55 in the United States. Some of the
symptoms of CSM, according to AAFP include:
* a stiff neck
* a feeling of weakness in the arms and legs
* hands that are numb
* arm pain
Stiff legs can also be a symptom of CSM. Pressure on the nerve can lead to peripheral neuropathy.
The symptoms can develop very slowly.
If you are having pain or problems in your back or spine, you should see your doctor. Diagnosing
a back problem usually starts with a medical history. Your doctor will ask you about any injuries
or conditions that could be causing the symptoms. Next you'll probably get a physical. The doctor
will check how limited your movements are, when and where pain occurs as you move your back
and look for numbness or weakness in your arms and legs.
There are also a number of tests that can be performed, according to NIAMS. They include:
* X-rays can show many problems. AAOS says it is useful for both degenerative spine problems
and disk issues. (Read about "X-rays")
* MRI is most useful for soft tissue issues such as disks, ligaments, the spinal cord, nerves and
tumors. (Read about "MRI - Magnetic Resonance Imaging")
* CT scan takes a look at the structure of the spine and the areas around it. (Read about "CT Scan
- Computerized Tomography")
* A myelogram uses a liquid dye that is injected into the spinal column. X-rays cannot penetrate
the dye, so the spinal column and the nerves show up. It can show pressure on the nerves from
herniated disks, bone spurs or tumors. (Read about "X-rays" "Bone Tumors - Benign")
* A bone scan uses a radioactive material that is injected. It attaches to the bone, especially where
the bone is breaking down or being built up. That makes it effective for discovering degenerative
bone problems such as arthritis or fractures.
Many times, a number of these tests will be done to confirm a diagnosis. Below are some of the
conditions and diseases that can affect the spine.
It is important to remember that even though you are having a problem with your back now, most
likely it will begin to feel better soon. It is important to keep in mind that you are the most
important person in taking care of your back and in helping to get back to your regular activities.
It may also help you to remember that:
* Most low back problems last for a short amount of time and the symptoms usually get better
with little or no medical treatment.
* Low back problems can be painful. But pain rarely means that there is serious damage to your
back.
* Exercise can help you to feel better faster and prevent more back problems. A regular exercise
program adds to your general health
and may help you get back to the things you enjoy doing.
Chapter 32 : Things You Can Do Now to Relieve Back Pain 2008-07-17 07:33:47
While waiting for your back to improve, you may be able to make yourself more comfortable if
you:
* Wear comfortable, low-heeled shoes.
* Make sure your work surface is at a comfortable height for you.
* Use a chair with a good lower back support that may recline slightly.
* If you must sit for long periods of time, try resting your feet on the floor or on a low stool,
whichever is more comfortable.
* If you must stand for long periods of time, try resting one foot on a low stool.
* If you must drive long distances, try using a pillow or rolled-up towel behind the small of your
back. Also, be sure to stop often and walk around for a few minutes.
* If you have trouble sleeping, try sleeping on your back with a pillow under your knees, or sleep
on your side with your knees bent and a pillow between your knees.
Even with today's technology, the exact reason or cause of low back problems can be found in
very few people. Most times, the symptoms are blamed on poor muscle tone in the back, muscle
tension or spasm, back sprains, ligament or muscle tears, joint problems. Sometimes nerves from
the spinal cord (see Figure 1) can be irritated by "slipped" discs causing buttock or leg pain. This
may also cause numbness, tingling, or weakness in the legs.
People who are in poor physical condition or do work that includes heavy labor or long periods of
sitting or standing are at greater risk for low back problems. These people also get better more
slowly. Emotional stress or long periods of inactivity may make back symptoms seem worse.
Low back problems are often painful. But the good news is that very few people turn out to have
a major problem with the bones or joints or the back or a dangerous medical conditions.
Symptoms of pulled back muscles include back pain and muscle weakness and sometimes back
muscle spasms. The back pain may be sudden, but usually comes on gradually.
The muscles stiffen or spasm to reduce motion to prevent further injury. Muscle injuries cause
inflammation - a part of the healing process. Inflammation may trigger muscle spasms. Muscle
spasms are more likely to be a problem for the first couple of days after an injury - when
inflammation is at its worst. Though not serious, back muscle spasms can cause significant pain.
Inflammation also causes pain.
Back pain often occurs when a muscle contraction is held too long. The body is made to move.
When one position is held too long, the back muscles get fatigued and strained. Switching
positions shift the workload to another group of muscles, preventing one muscle group from
becoming fatigued.
Doing too many repetitive movements can cause muscle strain from overuse. Increasing back
exercises too quickly can also cause back pain due to overuse injuries.
Poor posture also cause the muscles to have to work harder to support the spine, which leads to
fatigue, strain, and back pain.
The lower back is most commonly strained, as the lower back must support the weight of the
upper body, whether standing or sitting.
Strained back muscles can occur when the back is overloaded - such as when lifting something too
heavy. Weak muscles are more easily overloaded and injured than strong muscles, but any muscle
can be overloaded.
Poor lifting techniques as well as lifting objects that are too heavy can overload the back and
cause strained back muscles. Falling down or an unexpected twisting of the back can also cause
pulled back muscles.
Though the pain is usually caused by overstretching or tearing of back muscles, sometimes an
irritated spinal joint triggers muscle spasms around the joint.
Chapter 37 : Why are Sprains and Strains of the Low Back So Common? 2008-06-08 06:11:17
The spine is supported by large muscles called the paraspinal muscles. These muscles both support
the spinal column as well as the weight of the upper body. The five lumbar vertebrae are
connected by tough ligaments that help to maintain the position of the spinal column.
These muscles, ligaments, and bones all work together to provide control and strength for nearly
all activities. The lumbar spine and its muscles are needed for most all movements and activities.
For this reason, the lumbar spine is prone to injury, and when an injury has been sustained, we are
prevented from performing many activities.
Chapter 38 : Simple stretching movements shaping charming shoulder line 2008-05-16 01:21:03
An extended action
Sitting in chair, will tilt right upper body slowly, then still 10 seconds left to do. About five times
to do all that can skew the back of Correction.
The action extended
Sitting in chair, the upper body slowly forward dumping, still 10 seconds, then head back down,
still 10 seconds. Before and after doing five main objective is to stretch back and correct bad
posture.
includes:
* Don't sleep on your stomach
To release the load of back in your daily life,please remember just take Purses ? Backpacks ?
Briefcases only,just carry only the items that are required for each particular day.
Avoid a heavy purse (tote, bag) worn over one shoulder. This can place too much weight on one
side of the body and can cause neck, shoulder, and back pain
. If you must use a bag or briefcase with a single strap, make sure the strap is padded and wide.
The ACA suggests wearing a strap that is long enough to place over the head resting on the
opposite side of the bag or briefcase. This can help to distribute the weight more evenly.
People of all ages use a backpack today ? preschoolers, students, office employees, teachers,
backpackers, even grandparents! Many people pack the backpack to its absolute capacity! Some
children carry almost as much weight in their backpack as they weigh! A loaded backpack should
not exceed 15% of the body's weight and never more than 25 pounds! Consider the following
backpack tips:
* Choose a backpack made of a lightweight material.
* Make sure the shoulder straps are adjustable, wide and padded. A backpack with a waist/hip
strap is preferable. Wear the pack with both shoulder straps and hip strap.
* Pack the heavier items close to the back. Backpacks with many compartments will help you
equalize and distribute the load. Pointy objects should be packed away from the wearer's spine.
* Parents can talk to their child's teacher and arrange for a separate set of books to be kept at
home eliminating the need to haul books back and forth.
often require conscious effort. Most people do not think about their posture until
someone brings it to their attention. The benefits of good posture far outweigh the ease
of slouchy poor posture.
* Choose office furniture that is ergonomically designed and that fits your body.
* Sit with your back
against the back of the chair with knees at hip level. Consider using a footrest. A small pillow or
rolled towel placed at the lower back can offer needed support.
* The workstation or desk should be at elbow height. Adjust chair height to meet this need.
* Sit with your shoulders straight and parallel to the hips.
* Don't slouch or lean forward to view work or the computer monitor. Either move closer to the
work or move the work closer to you. Tilt the monitor so the centre of the screen is at eye level for
easy viewing.
* Don't cradle the phone between your head and shoulder! It is much better to use the
speakerphone or hold the phone in your hand.
* Get up, walk tall and stretch often!
would really love to be less dependent on painkillers to manage their pain. But how? Natural pain
relievers may be the answer. Here?s a list that might help ? each of these won?t be for everyone,
but any number of these natural pain relievers might help you be able to rely less on pain
medications and feel more in control of your life.
1.Eat cookies. Research shows that eating sweet foods like cookies, chocolate or ice cream, helps
reduce the sensation of pain.
2.Cool it with ice. Ahh, how this cools down inflamed and sore tissues. Back pain almost always
comes with some level of inflammation, and ice is the best natural way to reduce it. Ice also helps
by acting as a local anesthetic, and by slowing the nerve impulses, which in turn interrupts the
pain-spasm reactions between the nerves in the affected area.
3.Feel the heat. Applying some form of heat -- a hot water bottle, gel-filled pad heated in the
microwave, electric heating pad, or hot bath -- can go a long way in easing your pain. Benefits of
heat are twofold: it increases the flow of healing oxygen and nutrients to the damaged area, and it
suppresses pain signals being sent to your brain. Some find that wearing a heat wrap, such as
Thermacare heat wrap, is best because it releases a low level heat for several hours and can be
worn under clothes so you remain mobile.
4.Enjoy the outdoors. People who got the recommended daily 400 to 800 IU of vitamin
D experienced less pain than those who didn?t, according to a Boston University study of 221 men
and women with knee osteoarthritis. Researchers surmised that Vitamin D helps relieve pain by
aiding in the absorption of calcium, which is needed for bone growth and repair. Other research
shows vitamin D may directly helpsoothe pain. 93% of 150 people with unexplained sources of
pain were recently found to be deficient in Vitamin D levels, according to recent research at the
University of Minnesota. About 15 minutes of sun exposure
on your face and hands a day is enough to get your daily dose of D, or a 200-IU supplement of
Vitamin D and as much calcium as is found in two glasses of milk
.
5.Get enough restorative sleep. Getting enough sleep
is critical to managing the pain and healing, so it?s important to employ a variety of sleep aids to
help you get a health
y amount of sleep. Regular exercise that physically exhausts the body is the best way to promote
deep sleep. Visualization, meditation, and other psychological techniques can also help you get to
sleep and stay asleep. And don?t forget the power of naps.
6.Enjoy a massage. In my book, nothing beats a good therapeutic massage. It gets the blood
flowing, which helps nourish and heal the body, and releases endorphins, which release powerful
pain relieving substances in the body.
is that there is no "magic bullet." Most individuals recover completely by simply avoiding strain
to their spine. Patients often find help from ice, heat, and medications
. If the basic steps do not alleviate back pain, the next step is to seek medical evaluation.
Depending on the symptoms
and the length of the problem, your physician can properly organize a treatment schedule.
When do I need to go to my doctor for back pain?
As stated previously, most episodes of back pain last a few days, and have completely resolved
within a few weeks. If you have new back pain, you should contact your doctor to see if you need
further evaluation. There are also a few warning signs that may indicate a problem that needs
immediate evaluation:
o Your back pain persists beyond a few days
o Your back pain awakens you at night
o Your have difficulty controlling your bowels or bladder
o You have a fever, chills, sweats, or other signs of infection
o Any other unusual symptoms
The complex structure of your lower back means that quite small amounts of damage to any of the
structures of the back can cause a lot of pain and discomfort.
Pain in the lower back is a symptom
of stress or damage to your ligaments, muscles, tendons or discs. In some cases the back pain can
spread to the buttocks and thighs.
In most cases the back will heal itself and staying active and continuing with your usual activities
will normally promote healing.
In severe and persistent cases it is important to seek medical advice so that a correct diagnosis can
be reached and appropriate treatment given, as treatment may depend on the underlying cause in
some cases. For example, pain caused by some types of arthritis may be treated by specific
medicine
s.
A new study suggests that yoga may be more likely to improve back
function, ease chronic back pain, and reduce the need for pain medication
because it involves physical movement, but it may also exert benefits through its effects on
mental focus.This focus could help patients increase their awareness of how they had been moving
and positioning their body in maladaptive ways, to relax tense muscles, and to relieve mental
stress.
A study show that people who take yoga exercises reported less pain and were far less likely to
take medications
but don't be put of. Try again at less intensity. Choosing the right Yoga for back pain will
strengthen the spine and increase flexibility. This is necessary for support and greater range of
motion.
Yoga for back pain exercises for stretching the spine are below. Exercises are necessary for a
health
y spine and can many times remove back pain but proper posture
,and back pain will become worse if you do not correct the posture from now on.The first step in
improving posture is to identify what needs improvement by examining one?s own posture
throughout the day, such as sitting in an office chair, carrying objects, or standing in line. At
regular intervals during the day, take a moment to make a mental note of posture and back support.
This should be done through the normal course of a day to best identify which times and positions
tend to result in poor posture. Some people find it easier to ask someone else to observe their
posture and make comments or suggestions.
Examples of bad posture and back support
The following are examples of common behavior and poor ergonomics that need correction to
attain good posture and back support:
* Slouching with the shoulders hunched forward
* Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
* Carrying something heavy on one side of the body
* Cradling a phone receiver between the neck and shoulder
* Wearing high-heeled shoes or clothes that are too tight
* Keeping the head held too high or looking down too much
* Sleeping
are numerous; some are self-inflicted due to a lifetime of bad habits. Other back pain causes
include accidents, muscle strains, and sports injuries
. Although the causes may be different, most often they share the same symptoms.
The symptoms for back pain are:
* Persistent aching or stiffness anywhere along your spine, from the base of the neck to the hips.
* Sharp, localized pain in the neck, upper back, or lower back -- especially after lifting heavy
objects or engaging in other strenuous activity.
* Chronic ache in the middle or lower back, especially after sitting or standing for extended
periods.
* The pain may radiate down the front, side, or back of your leg, or it may be confined to the low
back.
* The pain may become worse with activity.
* Occasionally, the pain may be worse at night or with prolonged sitting such as on a long car trip.
* You may have numbness or weakness in the part of the leg that receives its nerve supply from a
compressed nerve.
* An example of this would be an inability to plantar flex the foot. This means you would be
unable to stand on your toes or bring your foot downward. This occurs when the first sacral nerve
is compressed or injured.
* Another example would be the inability to raise your big toe upward. This results when the fifth
lumbar nerve is compromised.
suitable for your fitness level - if you are a beginner, work up gradually.
2.Find an exercise that you enjoy. You will be more likely to continue.
3. Learn to stretch. Stretches should be done slowly and gently, without jerks or excessive force.
Don't just copy others, especially athletes! To get it really right, book a session with a
physiotherapist.
4.Stop if an activity creates increasing pain in your back
may result from several factors ? physical, psychological and social ? treatment often involves a
multifaceted approach or an approach using multiple interventions.
The most important aspect of chronic nonspecific back pain is how it impacts your ability to
function in your daily life. So, although it's important to reduce pain, the emphasis of the treatment
isn't only on eliminating the pain, but on improving your ability to function as much as possible in
your usual activities. As well as reducing pain and improving function, goals of treatment include
giving you skills to self-manage your pain and avoiding adverse side effects of treatment.
Treatment options include a variety of conservative approaches such as medications, exercise and
physical therapy, and counseling, or they include more aggressive approaches such as surgery.
However, because nonspecific back pain often improves on its own or with conservative
approaches, that's likely where you and your doctor will first focus your efforts. You'll likely
reserve discussion of surgery or other more invasive procedures for later consideration.
Here below are some tips to help you recover from sore back
Take a nonsteroidal anti-inflammatory drug, such as ibuprofen, for pain relief. If the pain is severe,
your doctor may recommend a prescription medication.
-
If the pain is severe, bed rest should be limited to two to three days. Anything longer will slow
your recovery.
-
Apply an ice pack for 5 to 10 minutes at a time for the first 48 hours. After that, use moist heat.
Many doctors now agree that the most effective treatment for most back problems is exercise
muscles. Exercises that increase muscle strength also tend to decrease back pain.
Seek medical help if you are in significant back pain for more than a week, have redness or
swelling on the back or spine, have unexplained fever or have weakness or numbness in your legs
Our sore back is a nuisance, or worse. It may prevent you from doing what you need to do ? for
example, work ? or what you want to do, such as enjoyable pastimes. You may have reached the
point of wondering: "Will I be able to keep my mind off the nagging pain today? Will my back
pain ever go away? When can I get better and become more active again?"
In the majority of cases, the cause of a backache isn't obvious, so it's called a "nonspecific"
backache. Most nonspecific backaches are thought to be due to muscle strain or to an injury to the
surrounding ligaments, which is known as a sprain. In some cases, the back muscles contract
involuntarily, or spasm, in response to muscle strain or a sprain, causing additional pain.
Less commonly, back pain stems from damage to a disk, the cushiony material between the bones
of the spine. A disk may become prolapsed or herniated (commonly referred to as a "slipped
disk"), meaning that the softer material at the center of the disk bulges outward through a weak
point in the harder outer layer. This can put pressure on the nerves of the spine. If a disk in the
lower back is affected, the pain may radiate down the leg, accompanied by numbness and tingling,
a condition known as sciatica.
Women
of menopausal age also may experience back pain as a result of osteoporosis, a condition that
causes bone to become fragile and more likely to fracture. Muscle tension caused by stress or poor
posture also can make your back ache. Although most backaches aren't serious, there are times
when back pain could indicate a more severe condition. The good news is that most minor
backaches subside within a few days.