|Health Tips :
- Exercise Daily. Always check with your doctor before starting an exercise
- Talk to your health professional if you have new or more intense pain.
- Take proper sleep
- Always sleep on a firm surface. Sleep on your side to reduce any curve in your spine
- Maintain proper nutrition and diet to reduce and prevent excessive weight
- Take balance diet containing seeds, nuts grains, vegetables, fruits and milk.
- At home or work, make sure your work surface is at a comfortable height for you.
- Take adequate fluids
- Avoid Over the counter Pain Medicines
- Don’t try to lift objects too heavy for you, Do not twist when lifting.
- Don’t smoke
- Don’t suffer in silence (Pain relief is basic human right)
- Avoid alcohol
- Don’t ignore 7 Pains like Headache, Pain or Discomfort in the Chest, Throat, Jaw, Shoulder, Arm, or Abdomen, Burning Feet or Legs, Vague, Combined, or Medically Unexplained Pains, Calf Pain Severe Abdominal Pain Pain in Lower Back or Between Shoulder Blades
Do’s & Don’ts of Arthritic Pain
Adjust your position frequently.
- Periodically tilt your neck from side to side, shake out your hands, and bend and stretch your legs.
- Pace yourself. Take breaks so that you don't overuse a joint and cause more pain.
- Choose the right kinds of activities—those that build the muscles around your joints but don't damage the joints themselves.
- Focus on stretching and strength training.
- Include low-impact aerobic exercise, such as walking, cycling or water exercises, for improving your mood and helping control your weight.
What to avoid
- High-impact aerobics
- Repeating the same movement, such as a tennis serve, again and again
- Inactivity, which can lead to muscle atrophy and further decrease joint stability
Do's and Dont's of Back Pain
- If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.
- When sitting, choose a seat with good lower back support or place a pillow or rolled towel in the small of your back to maintain its normal curve.
- Keep your knees and hips level. When lifting, let your legs do the work
- Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body
- Avoid lifting and twisting simultaneously
- Your bed does matter- The physician advised tossing and turning at night and getting rid of sagging mattress if you have one.
- What you do in bed matters- Reading or watching television while lying down is best avoided as when you lift your head to view the screen your muscles may contract causing pain in the neck.
- Don't just sit there- Apparently, staying in a particular position for too long stresses the postural muscles in your body. Hence, one should frequently change positions.
- Cross your legs- The doctor advised alternately crossing a leg if you are sitting for long hours in a particular place, like while in a theatre, as it helps move back and hip muscle.
5 Common Pain and Pain Relief Myths
What you don't know about pain and pain relief can hurt you. Great strides have been made in the understanding of pain and its treatment in the last decade. Pain that was once considered hopeless is now manageable.
Medical evidence proves that many of the beliefs about pain and pain relief are false. Here's what experts say you should know about five of the most common pain relief myths:
Pain Relief Myth 1: No Pain, No Gain.
This myth persists among bodybuilders and weekend athletes. Yet there is no evidence to support the notion that you can build strength by exerting muscles to the point of pain. A related belief, "Work through the pain," is also mistaken. Resting to repair muscles and bring pain relief might not be macho, but it's a smart thing to do. You may also need to modify your exercise routine with cross training; lighter, more frequent workouts; and proper shoes.
Pain Relief Myth 2: It's All In My Head.
Pain is a complex problem, involving both the mind and the body. For instance, back pain has no known cause in most cases, and stressful life events can make it worse. But that doesn't mean it isn't real. Pain is an invisible problem that others can't see, but that doesn't mean it's all in your head.
Pain Relief Myth 3: I Just Have to Live with the Pain.
There are countless options for pain relief. They include relaxation techniques, exercise, physical therapy, glucosamine supplements, over-the-counter and prescription medications, surgery, and complementary treatments such as acupuncture and massage. It may not always be possible to completely control your pain, but you can use many techniques to help you manage it much better.
Pain Relief Myth 4: Only Sissies Go to the Doctor for Pain Relief.
Older adults are more prone than their kids or grandkids to "grin and bear it." Enduring the occasional headache or minor sports injury is one thing. But putting up with chronic pain can impair your functioning and quality of life. It can lead to depression, fatigue from loss of sleep, anxiety, inability to work, and impaired relationships.
Most pain can be treated effectively and should be. If you are suffering from pain, you owe it to yourself to make an appointment with your doctor. Relief may be just around the corner.
Pain Relief Myth 5: I'll Get Addicted to the Pain Medication.
Health care providers begin with a conservative approach to pain relief and prescribe non-narcotic pain-relief medications, which are not addictive. Doctors may prescribe narcotics, such as codeine and morphine, if pain becomes severe, such as when treating cancer pain. Many people fear that they will become addicted to narcotics. Physical dependence is not the same thing as addiction. And, physical dependence isn't a problem as long as you do not stop taking the narcotics suddenly. Addiction is rarely a problem, unless you have a history of drug or alcohol addiction. If you do, discuss this with your health care provider.
Prevent Back Pain?
The prevention of back pain is, itself, somewhat controversial. It has long been thought that exercise and an all-around healthy lifestyle would prevent back pain. This is not necessarily true. In fact, several studies have found that the wrong type of exercise such as high-impact activities may increase the chance of suffering back pain. Nonetheless, exercise is important for overall health and should not be avoided. Low-impact activities such as swimming, walking, and bicycling can increase overall fitness without straining the low back.
- Specific exercises:
- Abdominal crunches, when performed properly, strengthen abdominal muscles and may decrease tendency to suffer back pain.
- Although not useful to treat back pain, stretching exercises are helpful in alleviating tight back muscles.
- The pelvic tilt also helps alleviate tight back muscles.
- Standing: While standing, keep your head up and stomach pulled in. If you are required to stand for long periods of time, you should have a small stool on which to rest one foot at a time. Do not wear high heels.
- Sitting: Chairs of appropriate height for the task at hand with good lumbar support are preferable. To avoid putting stress on the back, chairs should swivel. Automobile seats should also have adequate low-back support. If not, a small pillow or rolled towel behind the lumbar area will provide adequate support.
- Sleeping: Individual tastes vary. If the mattress is too soft, many people will experience backaches. The same is true for sleeping on a hard mattress. Trial and error may be required. A piece of plywood between the box spring and mattress will stiffen a soft bed. A thick mattress pad will help soften a mattress that is too hard.
- Lifting: Don't lift objects that are too heavy for you. If you attempt to lift something, keep your back straight up and down, head up, and lift with your knees. Keep the object close to you, don't stoop over to lift. Tighten your stomach muscles to keep your back in
- If you are more than 10 percent over your ideal body weight, you can reduce further incidents by losing weight through dietary restriction of calories and aerobic exercise, as prescribed by your personal physician
- Lumbar support belts: Workers who frequently perform heavy lifting are often required to wear these belts. There is no proof that these belts prevent back injury. One study even indicated that these belts increased the likelihood of injury. When you lift heavy objects, keep your knees bent and squat while lifting the object. Do not bend to lift it.
- While carrying the object hold it close to your chest, keep your spine erect and straight.
A. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.
B. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.
C. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.
D. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.
Strong lower-back muscles and abdominals work together in maintaining a pain-free and healthy back. These exercises will help strengthen the muscles of the lower back, but it is important that you begin your exercises slowly and increase levels gradually. Always begin any exercise program with stretching. Talk to your doctor before attempting any exercises, especially if you are already experiencing back pain
- Lie on your back on the floor with pillows under your knees as shown in the picture.
- You may also keep your feet on a chair with your hips and knees bent as depicted in the picture.
- Do this simple procedure for 1–2 days.
- Do not do this procedure for long as it can weaken your muscles and delay pain relief.
Walk for 5–10 min once in a while, even if you have pain as physical movement can aid in faster recovery.
Stretching and strengthening exercises include:
- Extension exercises, which stretch tissues along the front of the spine, strengthen the back muscles, and may reduce pain caused by a herniated disc. These are generally a good choice for people whose back pain is eased by standing and walking.
- Press-up back extension
- Alternate arm and leg (bird dog) exercise
- Flexion exercises, which strengthen stomach and other muscles, and stretch the muscles and ligaments in the back. These are generally a good choice for people whose back pain is eased by sitting down.
- Knee-to-chest exercise
- Additional strengthening and stretching exercises.
- Prone buttocks squeeze
- Pelvic tilts
- Hamstring stretch
- Hip flexor stretch
- Wall sit
Some exercises can aggravate back pain. If you have low back pain, avoid:
- Straight leg sit-ups.
- Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
- Lifting both legs while lying on your back (leg lifts).
- Lifting heavy weights above the waist (standing military press or bicep curls).
- Toe touches while standing.
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