If you were to take a survey to find the biggest source of body pain, what would you guess? If you guessed, “The back,” you would be correct. There are many reasons for this. The prominent question is how to relieve back pain fast? Some are better than others. There are some that work for some people but not for others.
Reasons for back pain
There are different reasons for back pain. Some have sustained injuries from accidents of one kind or another. There are others who for one reason or another have had surgery on their back. We shall not address this type of back pain. In these cases one is under a physician’s care and should follow his or her instructions as to the care and treatment of their condition.
Then there are just general back pains caused through bad posture for many different reasons.
For the retired person back pain may be the result of many years instead of a one time occurrence. Depending on the type of work one was engaged in the area of the back may differ. Someone who sat at a desk to work all day may suffer from upper back and neck pain. People who lifted heavy loads all day may deal with lower back problems and pain. Still others, for varying reasons may suffer from general back pains caused by many different things.
How to address the problem
Any pain in the back that is not due to injury or surgery can be treated with aspirin or Tylenol. But if it is recurring, the root cause should be determined. If your doctor finds no medical reason for the pain, then you might consider life style.
Many times one can make adjustments in lifestyle and work habits to address the back pain. If work requires you to sit for long periods of time get a chair that you can sit erect in. You should sit with both feet flat on the floor. The chair should have a straight back, not tilted. Have your back against the chair back. Do not allow your shoulders to slump. If you do find yourself slumping, take a quick break and stand up for a bit.
If your work allows, change positions occasionally. Many employers are providing desktops that can raise and lower. This allows the worker to employ other muscles in his or her posture. Depending on the reason for the back pain, these approaches may help.
Exercising helps to relieve back pain
Before we get into exercising, let me mention a few that you should not do for back pain.
You should not to toe touches. This tends to compress the vertebrae in the lower back. At the beginning avoid this exercise.
In the beginning phase of exercise do not do sit ups. If not done correctly they may aggravate instead of relieve the back pain. Do stomach crunches instead.
Leg lifts are not advantageous in the beginning. Instead do a leg lift. Lying on your back slide one foot toward your butt until the sole is flat on the floor. Keep the other leg straight and lift it 6 to 8 inches off the floor. Hold it for 5 seconds and repeat for 5 times. Then change legs and do the same exercise.
Exercises that help
Aerobic exercises are good for helping to alleviate back pain. But, you must choose low impact aerobic exercises. Swimming comes to mine. But walking, not jogging, is good, as well.
Bridging is good to strengthen back muscles and help relieve pain.
This exercise is done by lying on your back. Slide both feet toward your butt until your soles are flat on the floor. Then elevate your hips. Do not try to arch your back, but keep it straight. Hold your position for 5 seconds the go down. Repeat 6 or 8 times.
Pelvic tilts are done by lying on the floor on your back. Slide your feet toward your butt until the soles of your feet are flat. Now, flex your stomach muscles as if someone was going to punch you. This will cause the small of your back to touch the floor as your hips tilt. Hold for 5 seconds. Then release. Repeat the exercise 10 times.
The knee to chest exercise begins the same as the pelvic tilt.
On your back and your legs with soles flat on floor. Raise one leg and try to touch your knee to your chest. Hold it for 20 seconds, then slowly return it to the starting position. Now do the other leg following the same procedure. Do 5 to 10 sets.
Press-up back extensions are done by lying on your stomach. Place your hands under your shoulders. Now push up but only raise from your hips up. If you can, place your elbows on the floor under your shoulders. Hold this position for 10 seconds then lower slowly. Repeat 10 times.
Exercises are good and necessary for building strength in the back which will help alleviate pain. But there are some apparatuses which can help reduce the pain and aid in the healing process.
More often than not, pain in the back is due to misalignment of the vertebrae. Vertebrae are the individual elements of the spine which are connected by ligaments and tendons. They are held apart by discs which are filled with fluid, allowing them to flex. Down the middle of the spine is the spinal cord. This is the avenue through which flows all the nerves to the parts of the body.
If a disc is compressed so that the vertebrae impinges on a nerve there is pain. The only way that pain can be stopped is to relieve the pressure on the nerve.
How to relieve back pain fast
Two of the most common apparatuses for helping treat nerve pressure release are the inversion table and back stretcher.
The inversion table is just what it says. You are secured to the table and then slowly inverted to being upside down. By remaining in this position for a few minutes you allow gravity to act on your body in the opposite direction. Instead of the weight of your upper body pressing your vertebrae together, you allow your weight to stretch your spine. This will often relieve minor pain in the back almost immediately. With regular use it will alleviate long term pain problems. Click the following link to check prices on inversion tables. Best Fitness Inversion Table – $159.95
The other much used tool is the back stretcher table.\
This performs the same process as the inversion table but does it proactively. To use the back stretcher you lie down on it. Your feet are secured and your arms are secured under your arm pit. You then manually pump the lever to extend the table which stretches your legs. This puts gentle pressure pulling your spine. This brings instant relief to any pressure on a nerve that is impinged by a vertebrae. This continued treatment will allow a disc to be refilled with fluid and aid in the realignment of the vertebrae. Look below to find suppliers of back stretcher tables.
Conclusion on how to relieve back pain
Back pain will continue to be a problem as long as people continue to play and work and relax. The best approach in dealing with it is to stay healthy by good diet and exercise. But when problems do arise don’t wait for them to grow. Be proactive and address the problem head on.
Begin your own program of exercise and either inversion or back stretching. Stay ahead of back pain and stay healthy.