Saturday, January 21, 2023
Wednesday, January 18, 2023
Other Tips : Low Back Pain, Tips on Pain Relief and Prevention
What can cause low back injuries?
Many things can cause low back injuries-muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause is using your back muscles in activities you're not used to, like lifting heavy furniture or doing yard work.
A slipped disk happens when the disk between the bones bulges and presses on nerves. This is often caused by twisting while lifting. But many people won't know what caused their slipped disk.
What can I do for relief when I've hurt my lower back?
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.
If you're resting a hurt back, you may need 1 to 2 days of this sort of rest. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour.
What else can I do for relief?
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief.
Nonprescription medicines that reduce pain or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve), ketoprofen (brand name: Orudis), and ibuprofen (brand name: Motrin).
Call your family doctor if:
- Pain goes down your leg below your knee.
- Your leg, foot, groin or rectal area feels numb.
- You have fever, nausea or vomiting, stomachache, weakness or sweating.
- You lose control over going to the bathroom.
- Your pain was caused by an injury.
- Your pain is so intense you can't move around.
- Your pain doesn't seem to be getting better after 2 to 3 weeks.
Read more, here.
Sunday, January 15, 2023
Other Tips : Lumbago, Mild to Severe Low Back Pain
Lumbago is a seldom-used term to mean mild to severe low back pain. The pain can be acute or chronic and affects young and old people. Years ago doctors associated lumbago with rheumatism seemingly brought on by exposure to cold damp surroundings. Poor posture, sudden movement, coughing and sneezing were also thought to inspire episodes of lumbago. Not to discredit the reputations of yesterday's doctors, but medicine has since greatly advanced and the term lumbago has been replaced with accurate diagnostic terms.
There are many things that cause low back pain or lumbago. Listed below are some of the more common conditions, or diagnostic terms:
- Herniated Disc (sometimes called a slipped disc)
- Osteoarthritis or Spondylosis (spinal arthritis)
- Osteoporosis (brittle bone disease, spinal fracture)
- Rheumatoid Arthritis (progressive, sometimes destructive arthritis)
- Scoliosis (abnormal curvature of the spine to the left or right)
- Spinal Stenosis (compression of the spinal nerves)
- Spinal Tumor (benign or malignant/cancer)
Article reprinted from Spine Universe
Thursday, January 12, 2023
Monday, January 9, 2023
Other Tips : 5 Tips for a Spine-Friendly Work Space
Work might be a pain, but it doesn't have to cause pain. Here are 5 things you should know about how to make sure your office is good for your spine:
#1 - Desk
Make sure your work space is:
- Stable (not wobbly).
- At a good height (28"-30" above the floor is suitable for most adults).
- Large enough for your computer and has surface space for writing and other tasks.
- Not so large that you have to overreach to do your work. This can cause excessive strain on the spine.
#2 - Chair
Use a well-constructed ergonomic chair to help reduce fatigue and discomfort, increase your blood flow, and reduce the risk of injury to your neck and spine. These usually cannot be ordered by mail or off the Internet. This is one product that should be tried in the store so you know how it feels before buying it. Make sure your office chair:
- Has a good backrest that provides lumbar support.
- Can recline (sitting upright at a 90º angle is actually not good for your spine, 100º-110º is better).
- Is not too high (your feet should be flat on the floor).
- Can rotate or swivel so that you can easily switch from task to task.
Extra Setup Tip!
Sit in the chair facing forward with perfect posture. While seated in that perfect position, construct the work environment around that position. In other words, all other pieces of furniture and equipment must be positioned to accommodate that perfect position. It might require stacking several books under the computer screen to bring it even to head level. The screen must be at eye level and the user should sit directly in front of the screen. A sliding keyboard attachment under the desk might be beneficial.
#3 - Computer
Since much of office work is done on computers, where your equipment is placed can make a difference in how your back feels when you are at work. Try the following:
- Tilt the keyboard down and slightly away from you for better wrist posture.
- Make sure your mouse is close enough so that you can use it with your arms relaxed and as close to your body as possible.
- Place the monitor directly in front of you at eye level, not off to one side, to avoid neck and eye strain.
- If using a laptop, consider getting an external monitor or keyboard (or both). This will allow you to move each of these components separately to create a comfortable arrangement.
#4 - Practice Safe Sitting
Even with the "best" equipment, if you are not sitting correctly, your spine will suffer. When sitting, note where your head, hands, and legs are. To avoid back pain, make sure to:
- Sit upright with your back and shoulders against the back of the chair.
- Avoid holding your phone between your head and shoulder.
- Don't slouch.
- Arms should rest lightly on the armrests to avoid circulatory problems or nerve pressure.
- Keep your feet flat on the floor (don't cross your legs!).
- Relax your shoulders while keyboarding.
Extra Setup Tip!
Spend a lot of time on the telephone? Then consider using a hands-free headset to prevent neck and shoulder pain.
#5 - Take a Break
Not just a coffee break, but a spine break. Stretch, take a short walk, get the blood flowing. When you are at your desk, avoid staying in one position for a long time. Try switching between sitting and standing.
Wouldn't it be great to be able to leave your office feeling as refreshed as when you came in? Avoiding excessive strain on your spine can help you do just that.
Article reprinted from Spine Universe
Friday, January 6, 2023
Other Tips : Aging and Exercise
Is it possible, like fine wine, to get better with age? In some ways, by staying healthy and remaining active, we can. In fact, studies show that older people who continue to have active lifestyles, experience less health problems as they age.
The progression of aging and it’s affects on how we function differ widely among individuals. Over the course of time, the normal aging of tissue causes changes to the anatomy. This is especially true in degenerative changes of the spine. In most people, these changes are gradual. In fact, many people have degenerative changes and don’t know it. They may only become aware of these changes when being examined during a routine checkup.
Degeneration of the spine is complex and often unpredictable. When degenerative changes occur in the joints, accompanied by pain and swelling, it is referred to as osteoarthritis. Other degenerative conditions that affect the spine include:
• Osteoporosis
• Degenerative Disc Disease
• Stenosis
• Spondylolisthesis
• Osteoarthritis
Choose Safe Activities
Before starting any new exercise program, be sure to see your doctor. Talk about the types of activities you are interested in doing and make sure your doctor gives you the ok to do them. You may want to ask your doctor the following questions:
• “Is it safe for me to exercise?”
• “What types of exercises are best for me?”
• “Are there any types of exercise I should avoid?”
• “Do any of my medications make it dangerous for me to do endurance exercises?”
While you can’t stop the aging process entirely, you can take steps to keep yourself as healthy as possible as you age. The benefits of regular exercise are numerous, so start today! Find an activity you enjoy and find out how wonderful it is to get older!
Article reprinted from Spine Universe
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Tuesday, January 3, 2023
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