Defeating Back Pain Forever
Back pain, one of the most common physical, and debilitating ailments today, affects 70% - 80% of us at one time or another in our lives. However, as a result of the obesity epidemic, that number continues to climb. So if you are suffering or have suffered from back pain, you are not alone!
Back pain suffers, resulting from wear and tear and the aging process, generally are over 40 years of age; but it is not uncommon for individuals in the 30's to experience back challenges. The complex spine changes during aging at varying rates from individual to individual as determined by genetic factors, lifestyle choices, and prior injuries.
Just remember, the odds are in your favor that you will experience some sort of back pain in the future. So what do you do when that happens, and how do you prevent it from happening again? There lies two, seventy two million dollar questions.
First off, don't panic! Over 95% of back pain does not require surgery, and will subside on its own anywhere from a couple of days to months. With the back, it is rather tricky to predict how quickly it will heal. Be patient, and keep positive!
Please be aware that some chronic back conditions such as spinal stenosis, spondylosis, and osteoarthritis may never completely heal without a physicians care. Symptoms generally come and go, and then come and go again, where the recipient learns to manage the condition with medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment all depends on the severity of the condition as determined by the physician's interpretation of the X-Ray, and/or MRI.
Recovery Tips-
1. Avoid motions that irritate it, but don't stay in bed for days on end which will weaken you
2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time
3. See your doctor if pain persists longer than 1 week.
4. Follow pain medication recommendations (such as NSAIDS)
5. Light massage, and pain free range of motion stretching
6. Light walking (no hills) can help
7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching
8. Pool therapy
9. Don't panic! Be patient! Most cases will get better over time.
10. KEEP MOVING (pain free movement) is the KEY!
Now that you are managing your back pain, let's focus on preventing it from occurring again. Depending upon the severity of your specific back condition, you can decrease the chance of returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW?
"The Secret Answer" - EXERCISE CORE MUSCLES in synergy with your particular condition.
Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you upright, balanced, and able to maintain your spine in a stable position. The muscles that need to be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning: if you don't strengthen your core, the older you get, the weaker your muscles become, and the more vulnerable you will be to pain.
When I mention exercise the core, I am referring to doing the proper exercises for specific conditions. It is impossible for me to tailor this prevention protocol for everyone, since each person needs their own specific program with medical team input. However, I will give you a few basic back strengthening tips. In correlation with your specific condition, you must clear specific exercises with your health care team.
Prevention Tips-
1. Stay active - use back smart exercises on a regular basis
**I will be listing specific back smart exercises in future editions of the multimedia Wellness WORD Newsletter.
To reserve your complimentary multimedia subscription, simply go, right now, to http://www.WellnessWord.com
2. While walking and exercising, maintain proper spinal alignment (good posture)
3. Keep your weight under control
4. Don't smoke
5. Strengthen your core muscles
6. Keep the muscles limber and stretched
7. Do cardiovascular exercise ( ex. walk) on a regular basis.
8. Lift with proper form (use legs); proper spinal alignment
9. Contract abdominals throughout the day to protect spine as well as strengthen supporting muscles
10. Avoid the following:
Straight leg sit-ups
Bent leg sit-ups during acute pain
Leg lifts (lifting both legs while lying on your back)
Walking at a high incline
Lifting heavy weights above your waist (shoulder press, standing bicep curl)
Any stretches done while sitting with your legs in a V position
Toe touches while standing
Running or repetitive stair climbing
Excessive spine twisting, and bending
My intention for writing this article is to inform you there is hope. You can get over back pain, and do certain things to prevent it from returning, or returning with more intense symptoms.
Note: Please consult a physician for clearance prior to starting an exercise program. __________________________________________________
To receive your Multimedia Wellness WORD Newsletter for NO CHARGE, simply visit http://www.WellnessWord.com to get the final WORD on health, fitness, and nutrition in America today.
Discover all the tips, tricks, and truth in multimedia (video, audio, and text). ___________________________________________________
***** Attention: Ezine Editors / Website Owners ***** Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, text, and resource box are not altered in any way.
Jim O'Connor- Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness WORD, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for WellnessWORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth. He also is the author of a popular ebook called Home Gym Shopping Secrets.
http://www.WellnessWord.com
http://www.HomeGymShoppingSecrets.com
http://www.HomeGymResources.com
Latest News
 Oneindia | Exercise, sleep help women fight cancer WRAL.com, NC - I started swimming, and I exercise five times a week," Nemcheck said. Through her cancer battle, Nemcheck said she learned that exercise and sleep are keys ... Weight-Bearing Exercise Throughout Pregnancy Boosts Heart Health Women Who Lack Sleep Face Increased Cancer Risk Why You Need to Exercise, Sleep Well, and Brush Your Teeth |
Exercise Keeps the Brain Young U.S. News & World Report, DC - 21 (HealthDay News) -- In experiments in mice, exercise appears to reverse the decline in the production of brain stem cells usually seen with aging, ... |
 Telegraph.co.uk | Water aerobics help delivery go swimmingly Los Angeles Times, CA - Although more and more doctors recommend moderate exercise during pregnancy, studies have shown that expectant mothers usually fall short when it comes to ... Exercise 'helps women in labour' Aquarobics May Help Ease Labor Aquarobics 'eases birth pain' |
 Food Consumer | Exercise, sleep prevent cancer - studies Food Consumer, IL - By David Liu Ph.D. Saturday Nov 22, 20008 (foodconsumer.org) -- Exercise reduces a woman's cancer risk while insufficient sleep offsets the protective ... Latin Women More Likely to Be Unhappy With Breast Cancer Treatment ... |
4 Simple Steps to Start the Exercise Habit Planet Thrive, NY - by Leo Babauta I have to admit that I have my ups and downs with the exercise habit. So I know that it's not the easiest habit for most people, ... |
Health Department Sets Record For Mass Dispensing Flu Exercise Today's THV, AR - The Arkansas Department of Health set a new record for its Mass Dispensing Flu Exercise and immunized 123172 Arkansans against influenza last week. ... |
Exercise pays dividends for older adults Indianapolis Star, United States - But mostly we want to be fit and healthy to avoid diseases that are associated with poor diet and lack of exercise. Studies have shown that lack of exercise ... |
Exercise caution to prevent hunting mishaps Wausau Daily Herald, WI - Deer hunting season is here. Look in the woods and among the bare trees and falling leaves and you are likely to see a tree stand. ... |
Navy, Air Force link up for training exercise at Misawa Stars and Stripes, DC - "I’ve been involved in a lot of drills and exercises," the equipment operator said in a Navy news release, "but I’d never seen anything like this before. ... |
David S. Goldstein: The Exercise Corner: It's all technique! Norwich Bulletin, CT - Although there were plenty outlandish and ridiculous, but always thoroughly entertaining segments, there was one that stood out among the exercise genre. ... |
Resources
-
Golf Fitness Book - Golf Exercise Guide - Golf Training Workouts
Golf fitness Exercise training book providing golf workouts,golf stretches,golf exercises and golf swing tips to improve golf swing.
-
The Five Tibetan Rites: Chet Day's Annotated Version of Peter Kelder's Classic Tibetan Rejuvenation
The Five Rites: Chet Day presents an Annotated Version of Peter Kelder
-
Index
Lose 10lbs in just 10 days without starving, pills or complicated Exercise routines.
-
Building Muscle - The Truth
Top muscle building program available. Learn the truth about building muscle from a muscle gain expert.
-
Pilates Exercise Book, Instructions
Pilates Book, Pilates Download, Pilates Workouts and Pilates Instruction
-
Recreating Menstruation - PMS Symptoms Can Be Eliminated!
Gives women who suffer from PMS and other menstruation problems a simple Exercise they can do that will ELIMINATE their symptoms. Described in detail in the book,
-
Creatine: A practical guide.
Explode muscle growth with smart creatine use while avoiding adverse consequences
-
Melt The Fat - An Interactive Step-by-Step Exercise, Nutrition & Health Program
Melt the Fat & Gain a Life- A Total Life Makeover In 1 Complete & Interactive Program. Personal Trainer & Nutritionist Explains It All In Total Detail. Walk Away With A Fitness Routine & Eating Plan
-
Health-E-Meals.com - Quick and Healthy Recipes, Snacks, Fitness Tips, Motivation, Links.
Healthy Solutions for Your Busy Life. Health-E-Meals.com offers a free healthy cooking newsletter as well as other practical resources for making healthy living, eating and Exercise a part of your busy life.
-
Home Gym Shopping Secrets
Home Gym Shopping Secrets