Get rid of back pain
Introduction
Back pain, especially in the lower back region is very common these days. Experts say that up to 80 percent of human population experience back pain at some point in their lives. The lifestyle of the modern man is doing harm to our bodies. Here’s a great example. When I had lower back problems I had an appointment with a neurologist in one of the biggest hospitals in Latvia. She said to me that 60 years ago scoliosis was so rare that there were only one or two battered x-ray snapshots in the whole hospital.
Nowadays almost every third person has spinal degradation and deformation in smaller or larger scale. It is insane how big of an impact the increasing comfort of our lives has left on our bodies. I’m no exception. I have a mild form of scoliosis and two herniated lumbar discs. You can read more about me and my life in the About Tom section. I just want to emphasize that having back problems isn’t the end of the world. However, you should treat these problems very seriously.
There are different ways to reduce the symptoms of an existing back injury and the possibility to get a new one. If you have back problems the first thing to do is to go see a doctor. Besides that there are a few things that you can do.
8 tips how to get rid of back pain
How to prevent back problems from occurring and get rid of back pain:
Learn how to lift heavy objects. Whether in sports or everyday life you need to know how to lift heavy objects. When lifting something from the ground, don’t try to lift it with your back. Instead, squat down, keep your back straight and tensed, grab the object and lift it up using only your legs. If you are in a standing position, keep yourself straight or bend forward a little. Never arch backwards while carrying something heavy.
Do a warm-up. Always do a warm-up before doing physical activities. Warm-up is the most important part of a workout. A proper warm-up will reduce the risk of getting injuries, prepare your body for physical work and reduce muscle soreness. If you are short on time it’s better to just perform your warm-up and stretching routine than rushing straight to the exercises. For more information visit the Warm-up exercises section.
Perform exercises with good form. A good exercise technique will not only reduce the risk of getting injuries but also make you progress faster. Remember, it’s about quality not quantity. Training results aren’t measured in repetitions but in time and quality put into the training. Be true to yourself, don’t cheat.
Know your limits. This applies mostly to beginners but sometimes even experienced athletes push themselves too hard. If you perform an exercise while being completely exhausted and with a bad form you risk losing concentration and control. It may lead to an injury.
Train core muscles. This is the best way to prevent lower back injuries. If you already have a back injury, training core muscles will help you lead a normal life without undergoing a surgery.
Stretch after your workout. Post workout stretching is as important as warm-up. Stretching releases muscle tension and improves flexibility. It reduces muscle soreness and recovery time. If you don’t perform post workout stretching, over time you may experience heightened muscle tension and development of very sensitive muscle trigger points. Very tense muscles can damage the spinal nerve or even deform the spine. In that case you probably will be hospitalized.
Don’t catch a chill. Avoid standing in the way of draught. This is what every mother has said to her child. It’s completely true. If you already have a lower back problem, humidity and coldness will remind you about it even more. Especially be careful after physical activities when you are still warm. You may not even notice that there is a cold breeze coming from somewhere. You will feel the results only the next day. Always make sure that you keep the injured region warm. It will improve blood flow and prevent muscle tightening. Most of the time the spinal injury or deformation doesn’t cause the pain directly. The injured place irritates muscles surrounding it and the muscles start to tighten up. Only then you start to feel the pain. The pain isn’t the only problem. The tensed muscles slowly start to deform the spine, making the injury even worse. If you keep the injured place warm it’s less likely that you will experience pain ore make the injury more serious.
Feed yourself well. Nutrition is closely connected with every aspect and function of the human body. An incomplete nutrition plan may lead to an extended recovery period, cardiovascular, ocular and other human body function disorders. It also applies to bone and joint strength.
Back injury is serious business. I’m really lucky that I went through mine fairly easy, because for many people the road to full recovery is very long or in some cases even impossible. Back injury will reduce the quality of your life and you may experience many limitations. Trust me, taking care of your body is much easier than dealing with the consequences of your ignorance and carelessness. Take good care of your body and it will take care of you.
