| Working days lost in the US alone due to back pain | | | | 4. Start walking. Walking is one of the best exercises |
| runs into hundreds of millions. | | | | you can do to help to relieve back pain. A recent study |
| Our back is highly complex mechanism and even with | | | | found that a group of low back pain patients who did 3 |
| the use of modern technology pin pointing the exact | | | | hours brisk walking per week had considerably less |
| cause of low back problems can be difficult and | | | | pain and distress than a group who were given |
| challenging. At the center of our back is the spine, with | | | | specific low back exercises. Walking helps exercise |
| a sophisticated inter linking of vertebrae and various | | | | many the muscles in the musco skeletal system, which |
| bones. The spinal column itself is supported by a | | | | in turn help provide support to the spine. |
| complex array of muscles and ligaments. Many back | | | | 5. Always ensure you keep your back straight when |
| problems occur as a result of some change in the | | | | lifting - no matter how light the object may be. |
| spinal column. These changes often happen after an | | | | 6.A good mattress is not only important to allow to |
| injury to the neck or back. Any shift in our spinal | | | | have a good night's sleep it is also important that the |
| column alignment causes the muscles tighten up and | | | | mattress provides good support for your back. |
| go into spasm, making the muscle work continuously, | | | | 7. Do a quick health check. If you smoke quit. If you |
| (nature's protection mechanism). | | | | drink - do it in moderation. If you are overweight - loose |
| Most people will have at least one backache during | | | | it. Easy to say I know but the harsh facts are that |
| their lives, and many will live with recurrent or prolonged | | | | people who carry too much weight are more prone to |
| back problems. While discomfort can affect any area | | | | back problems, as are smokers and people who drink |
| of the back, pain mostly occurs in the lower part, which | | | | to excess. Try to eat a healthy balance diet making |
| supports most of the body's weight. Indeed, low back | | | | sure you eat at least five fruit and veg a day. |
| pain is among the most common reasons why | | | | 8. If you drive pay attention to how you get in and out |
| Americans visit the doctor. Some people have | | | | of the car. Sit down facing the door and swing both |
| backaches that cause significant disability, with pain or | | | | legs into the car together. Getting out is the reverse. It |
| numbness radiating down the leg or into the foot - a | | | | may look cumbersome but many a bad back is |
| condition known as sciatica. | | | | triggered by getting in or out of the car the wrong |
| Taking off the shelf pain killers such as ibuprofen or | | | | way. Ensure if you are driving any distance that you |
| aspirin often helps to reduce the inflammation and bring | | | | take regular breaks and have a walk around. |
| some sort of relief; however for people who suffer | | | | 9. Buy a TENs or EMS machine to help relax those |
| from chronic back pain they seldom bring much relief. | | | | tensed up muscles and block out any nerve pain. |
| Whether you are a newcomer to back pain or a long | | | | 10. Always seek medical help from a Doctor, |
| term sufferer, here are ten tips to ease your back | | | | Chiropractor, Osteopath, Physical Therapist or other |
| pain. | | | | health care practitioner. Do some research on the |
| 1. If you are in extreme pain try lying on your back, on | | | | Web before visiting your health care practitioner and |
| the floor, with your feet and lower legs over a chair. | | | | make a list of questions to ask. If your back problem |
| Support your head under a pillow. Try to relax as | | | | persists, seriously consider having a MRI scan. This is |
| much as possible. | | | | usually definitive in identifying the problem area and it is |
| 2. Consider doing some simple stretches to improve | | | | particularly useful in determining the source of sciatic |
| your overall flexibility and help relax those over tight | | | | nerve pain. |
| muscles. Your healthcare practitioner should be able to | | | | Once you know what is wrong you can focus all your |
| advise you which ones are best for you. | | | | energy on rehabilitation. Usually there are many |
| 3. Ensure you maintain the correct posture. Try | | | | avenues to explore including surgery, passive |
| standing with your back against a closed door. Align | | | | manipulation, Yoga, Tai Chi, Pilates, Alexander |
| your shoulders against the door and touch the door | | | | Technique, or Chi Kung. What works well for some |
| with the back of your head, your buttocks and your | | | | may not work at all for others so it is important to |
| heels at the same time. If you can manage this then | | | | explore as many avenues as possible and try to keep |
| your body is in the correct alignment. Try to hold this | | | | positive. |
| posture when walking. Posture is also important when | | | | This information in this article should not be used to |
| sitting - it may be necessary to invest in a good office | | | | diagnose, treat, or prevent any disease. You should |
| chair which provides good back and lumbar support. | | | | always consult with your health care professional |
| Latest thinking suggests that sitting with the back | | | | especially relating to the suitability of exercises, |
| angled at about 120 degrees is the best position, | | | | supplements or drugs and on all health matters that |
| almost in a slightly slouched position. | | | | may require diagnosis or medical attention. |