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Defeating
Back Pain Forever
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by: Jim
O'Connor
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By:
Jim O'Connor - The Fitness Promoter August 21,
2005
(c) Jim O'Connor / Wellness Word, LLC - All Rights
Reserved
Back pain, one of the most common physical, and
debilitating ailments today,
affects 70% - 80% of us at one time or another in
our lives. However, as a result of the obesity
epidemic, that number continues to climb. So if
you are suffering or have suffered from back pain,
you are not alone!
Back pain suffers, resulting from wear and tear
and the aging process, generally are over 40 years
of age; but it is not uncommon for individuals in
the 30's to experience back challenges. The
complex spine changes during aging at varying
rates from individual to individual as determined
by genetic factors, lifestyle choices, and prior
injuries.
Just remember, the odds are in your favor that you
will experience some sort of back pain in the
future.
So what do you do when that happens, and how do
you prevent it from happening again? There lies
two, seventy two million dollar questions.
First off, don't panic! Over 95% of back pain does
not require surgery, and will subside on its own
anywhere from a couple of days to months. With the
back, it is rather tricky to predict how quickly
it will heal. Be patient, and keep positive!
Please be aware that some chronic back conditions
such as spinal stenosis, spondylosis, and
osteoarthritis may never completely heal without a
physicians care. Symptoms generally come and go,
and then come and go again, where the recipient
learns to manage the condition with medication,
exercise, physical therapy, spinal blocks, and/or
surgical intervention. Treatment all depends on
the severity of the condition as determined by the
physician's interpretation of the X-Ray, and/or
MRI.
Recovery Tips-
1. Avoid motions that irritate it, but don't stay
in bed for days on end which will weaken you
2. Ice for the first 48 hours, then apply a
heating pad thereafter. 15-20 minutes at a time
3. See your doctor if pain persists longer than 1
week.
4. Follow pain medication recommendations (such as
NSAIDS)
5. Light massage, and pain free range of motion
stretching
6. Light walking (no hills) can help
7. Physical Therapy- massage, electric muscle
stimulation, ice, heat, exercise, stretching
8. Pool therapy
9. Don't panic! Be patient! Most cases will get
better over time.
10. KEEP MOVING (pain free movement) is the KEY!
Now that you are managing your back pain, let's
focus on preventing it from occurring
again. Depending upon the severity of your
specific back condition, you can decrease the
chance
of returning pain, manage ongoing pain, or
possibly prevent a reoccurrance. But HOW?
"The Secret Answer" - EXERCISE CORE
MUSCLES in synergy with your particular condition.
Your goal should be to safely strengthen your core
muscles to the max. The core muscles keep you
upright, balanced, and able to maintain your spine
in a stable position. The muscles that need to be
worked are the back, legs, abdominals, and hips.
By keeping these muscles strong, and flexible, it
will provide a more secure base adding protection
for a vulnerable spine. Warning: if you don't
strengthen your core, the older you get, the
weaker your muscles become, and the more
vulnerable you will be to pain.
When I mention exercise the core, I am referring
to doing the proper exercises for specific
conditions. It is impossible for me to tailor this
prevention protocol for everyone, since each
person needs their own specific program with
medical team input. However, I will give you a few
basic back strengthening tips. In correlation with
your specific condition, you must clear specific
exercises with your health care team.
Prevention Tips-
1. Stay active - use back smart exercises on a
regular basis
**I will be listing specific back smart exercises
in future editions of the multimedia Wellness WORD
Newsletter.
To reserve your complimentary multimedia
subscription, simply go, right now, to
http://www.WellnessWord.com .
2. While walking and exercising, maintain proper
spinal alignment (good posture)
3. Keep your weight under control
4. Don't smoke
5. Strengthen your core muscles
6. Keep the muscles limber and stretched
7. Do cardiovascular exercise ( ex. walk) on a
regular basis.
8. Lift with proper form (use legs); proper spinal
alignment
9. Contract abdominals throughout the day to
protect spine as well as strengthen supporting
muscles
10. Avoid the following:
Straight leg sit-ups
Bent leg sit-ups during acute pain
Leg lifts (lifting both legs while lying on your
back)
Walking at a high incline
Lifting heavy weights above your waist (shoulder
press, standing bicep curl)
Any stretches done while sitting with your legs in
a V position
Toe touches while standing
Running or repetitive stair climbing
Excessive spine twisting, and bending
My intention for writing this article is to inform
you there is hope. You can get over back
pain, and do certain things to prevent it from
returning, or returning with more intense
symptoms.
Note: Please consult a physician for clearance
prior to starting an exercise program.
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Jim O'Connor- Exercise Physiologist / The Fitness
Promoter
Copyright (c) - Wellness WORD, LLC
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Beverly Hills, CA 90212
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About the author:
Jim O'Connor, Beverly Hills celebrity fitness
consultant, has conducted thousands of
personal fitness consultations with celebrites,
business executives, and highly motivated
individuals throughout Los Angeles. He is the
Chief Exercise Physiologist for Wellness
WORD, LLC, a health, fitness, and nutrition
promotion company. Jim is the author of a well
known, world wide multimedia newsletter called
Wellness WORD, published online every
other week promoting the health and fitness truth.
He also is the author of a popular
ebook called Home Gym Shopping Secrets. http://www.WellnessWord.com/
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