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Posts Tagged ‘back pain symptoms’

Why your Back Hurts- 7 Back Pain Causes Everybody Overlooks

Tuesday, August 23rd, 2011

 

 

Does your back always hurt, despite frequent exercise, healthy weight, and good posture?  Find out if an overlooked injury is the cause of your back pain.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

The pain is mutual.

Back pain- who has never felt the dull aching in the lower back, sharp muscular cramps in the shoulder blades, or a painful stitch in the sides?

Apparently, nobody.  According to WebMD, 80 percent of all US citizens occasionally suffer lower back pain, middle back pain, or upper back pain, because of a sprained muscle, slipped disc, or arthritis.

What are you backaching about?

Some of the most obvious causes of back pain are easy enough to figure out.  If you have trouble keeping your weight down to a healthy level, then your first plan should be to start a healthy eating plan, or diet. Bringing us to the next step…

In order to support your back, your stomach muscles need to be firm and strong.  So, joining a gym, or at least doing some sit-ups every day, should be #2 on your list of spine-friendly activities.

Thirdly, if your mother hasn’t already told you this enough times, then prepare to hear it again…

Check your posture! You should always keep your back straight while standing, bending, and sitting- even while lying down.  Make a mental note of sitting up straight whenever you notice yourself hunching over while watching TV, sitting at the computer, or eating.

Now that you’ve identified the 3 most common causes of back pain, here are seven more that you might’ve overlooked:

1- Ergonomics

Rule #1: Never judge an office chair by its cost, color, or swivel-ability.  Don’t think that just because you put big bucks down on an expensive piece of furniture, that that means that you necessarily got something of quality.

See spinehealth.com for some handy tips on choosing the right ergonomic office chair.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

2- Footwear

Old, ill-fitting shoes and high-heeled pumps are often the culprits behind back pain. Wearing high heels disturbs the natural curve of your spine, putting you at risk for a severe spinal injury.

But that doesn’t mean that you should necessarily switch to flats; if you have a high arch, then you might need to wear shoes with a small heel, and you might also need custom-fit orthopedic inserts.

And remember, in order to observe good posture, you must always walk with your back straight, keeping it in line with the rest of your torso.

If you think that your shoes might be hurting your back, then visit an orthopedist ASAP.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

3- Mattress

The secret to a healthy back is a hard, stiff mattress, right?

Wrong!  The idea that sleeping on a wooden board is the best way to cure a bad back is an outdated myth.  Your back needs support, but it also needs to lie on something soft and cushiony that “gives.”

See this guide, How to Choose the Best Mattress for your Body Type.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

4- Accessories

Whether your purse of choice is a man bag, office messenger, or the latest Michael Kors satchel, it’s time to take a good hard look at what you’re lugging around, and what it’s doing to your back health.

Do you always wear your purse on one side, or do you switch often?  Hobo bags are ginormous and spacious, not to mention stylish, but that’s no excuse to walk around with your entire makeup collection, first aid kit, paperback book, overstuffed wallet, and small laptop hanging from your shoulders.

If this sounds like you, then you should definitely put your handbag on a diet, for your own back health.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

5- Stress

You’ve heard the term, “There’s no such thing as bad press?

Well, the same applies for stress, only the opposite.

Stress disrupts your emotional state, nerves, and immune system.  Got a new job promotion?  Are you expecting a baby, or maybe you’re finally able to afford a new house?  Don’t be surprised if the accompanying stress causes nervous tension and muscle spasms.

There’s no such thing as good stress- at least, not where your back is concerned.

6- Constipation

Here’s one I bet you never thought of…

Lower back pain could be indicative of an obstruction in your lower intestines, namely, constipation.

Don’t wait- the longer your digestive system remains blocked, the more pain and pressure you inflict on your lower back.  Incorporate more fiber in your diet, or inquire at a local pharmacy about helpful digestive aids.

WHY YOUR BACK HURTS- 7 BACK PAIN CAUSES EVERYBODY OVERLOOKS, WWW.B12PATCH.COM

7- Vitamin deficiency

According to many pain management specialists, a deficiency in vitamin D may cause chronic pain, including backaches.  Doctors recommend a maximum of 2000 IU per day, in order to avoid low levels of vitamin D.

Please tell us…

Do you have any questions or suggestions?  Please leave your comments below.

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Like this? Read more:

Back Pain Exercises and Fibromyalgia- the Do’s and Don’ts

Rheumatoid Arthritis Stinks- 4 Facts about Depression and Pain

40 Things NOT to say to a Fibromyalgia-Chronic Fatigue Sufferer

Sources:

WebMD Back Pain Health Center – Information and News About Back Pain

10 Surprising Back Pain Causes – Back Pain Center – Everyday Health

6 surprising causes of back pain – Healthy Living on Shine

Four Surprising Causes of Back Pain

Choosing the Right Ergonomic Office Chair

Images courtesy of FreeDigitalPhotos.net, MorgueFile, istolethetv, bedzine, Lars Plougmann

Back Pain Exercises and Fibromyalgia- the Do’s and Don’ts

Monday, August 1st, 2011

 

 

Relieve Lower Back Muscle Pain Safely! Learn which fibromyalgia-approved exercises are best for treating lower back pain symptoms…and which ones to avoid.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

It’s a pain in the…

Oh,  whatta pain! That’s the cry of fibromyalgia patients, who suffer chronic pain symptoms such as back pain, joint stiffness, muscular soreness, and headaches.

Doctors are at a loss to explain exactly what causes these “phantom pains,” nor how to provide a total cure, although scientists have noticed dramatic results when pain sufferers supplement prescribed medicine with various natural options, including:

  • Yoga
  • Tai Chi
  • Meditation
  • Diet
  • Acupuncture
  • Vitamin supplementation, particularly vitamin D and vitamin B12

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

 

Treat your back to some relief

If you have fibromyalgia, then you will probably have to learn how to manage your pain symptoms all your life, including lower back pain.  But that doesn’t mean that you have to tolerate suffering- by observing a combination of exercise, healthy diet, topical pain medications, and alternative healing therapies, you can dramatically improve your quality of life and well-being.

Here are some therapeutic exercises for your lower back, including a few that you should avoid:

Crunches or Sit-ups?

Partial crunches are excellent for strengthening the abdominal muscles- a necessary network of support for your back.  By developing firm stomach muscles, you reduce your chances of suffering from backaches.  Crunches are less traumatic on your body than sit-ups, which are difficult to perform without causing damage to your spine.

DO: practice partial crunches every day, in sets of 8-12.  With feet planted firmly on the ground, and arms behind your head, lift your upper body up by squeezing your abdominal muscles, being careful to avoid using your arms to pull yourself up.

DON’T: practice full sit-ups- you’re more likely to damage your lower back than anything else.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Hamstring stretch or Toe Touches?

Forget “no pain, no gain.”  You have enough pain in your life.  Standing toe touches aggravate your lower back and cause muscular soreness.  A better option is to lie on your back and lift up one leg at a time, gently reaching up towards your toes.  Floor hamstring stretches are excellent lower-back stretches that are safe for all ages.

DO: practice floor hamstring stretches, holding for 15-30 seconds per leg.

DON’T: practice standing toe touches, which may injure your spine.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Leg lifts or Knee Lifts?

Trying to lift both legs up at the same time, as with the popular leg lift exercise, is a great way to work your abs, but it can also cause lower back pain.  Instead, lie on your back with one foot firmly on the ground, and slowly raise your other leg up off the ground, counting to 10, and then gently lowering.  Next, repeat with the other leg.  For a less strenuous version, lift your bended knee instead of your outstretched leg.  Finish with a gentle “hug” by bringing both knees up and wrapping your arms around them, squeezing them towards your body.

DO:  Practice gentle knee lifts, alternating one leg at a time.

DON’T: Practice leg lifts on both legs at once.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Staying Fit with Fibromyalgia: 13 Pain-Free Workouts

More Great DO’s:

Bridging

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Lie on your back with both heels planted firmly on the ground and both arms pointing towards your hips.  Squeezing your buttocks, carefully raise your hips, using your heels and arms for support, gently tilting your pelvis upwards.  Try to make your body into a straight line, from your knees to your shoulders.

The Cobra


BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

The Cobra is an excellent yoga exercise for the lower back.  Lying on your stomach, place your hands on the floor, on either side of your chest.  Looking upwards, gently lift your chest up off the ground, without leaning on your hands, using your stomach muscles.  Finally, straighten your arms and position them as close to your stomach as is comfortable, relax your back muscles, and ease into the stretch.

Related Reading:

Is it Chronic Fatigue or Fibromyalgia? Four Ways to Tell

How to Tell if Chronic Pain is Fibromyalgia: 18 Pressure Points

100 Best Sites for Fibromyalgia or Chronic Fatigue Information

15 Handy Household Tools for Chronic Pain Sufferers

Sources:

15 Remedies for Back Pain Relief

Vitamin B12 in low back pain: a randomised, double-blind, placebo-controlled study.

Good and Bad Exercises for Low Back Pain

Yoga Exercise – Cobra Pose

Flickr: lululemon athletica’s photostream

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