We might have heard a lot of
people saying that they suffer from back ache. I’m sure most of us
suffered(ing) from this deadly pain at least once in our life time.
So, what is this pain ?
This is the most common problem
that human race is facing in the recent times.
Let’s get into details
What is Back Ache?
It’s a pain in your back area,
precisely in and around the spinal cord region.
We usually get this pain if we strain the back area continuously. But,
the pain is said to be a severe one if you are unable to sleep with it.
Types of Back Ache:
Based on the areas that usually
strained, the back ache can be classified as three kinds.
1.
Neck Pain
2.
Middle Back Pain
3.
Lower Back Pain
Based on the duration of the
pain, the classification is as follows:
1.
Acute (less than 4 weeks)
2.
Subacute (4 – 12 weeks)
3.
Chronic (greater than 12 weeks)
Causes:
The Main reason being the
muscular stretch/strain.
Any recent/past injury around
the spine area.
It can be hereditary.
The occupation.
The unhealthy life style etc
Cures:
1.Heat Therapy:
This is a technique where, the heat is applied
to the body in order to relieve from pain. It can be done in the form of
wrapping a hot cloth, laying in hot water, Whirlpool baths(jacuzzi’s),ultra
sound etc.
These help in stiffing the
strained muscle tissues within and reduce the pain.
2.Cold Compression Technique:
It is a technique where they
apply a pack of super cold pack to the affected areas and in turn reducing the
pain.
3.Massage Therapy:
This was believed to be found
by the Swedish. This is a process to get a temporary relief from the pain by
massaging the specified area. This is should be worked out in presence of a
highly experienced massage therapist.
4.AcuPressure:
This is a technique where the
acu-pressure points which are located on the body will be stimulated using
hands, legs, elbows in a way that which would result in the pain relief.
5.Exerices:
We all know how much work out
can help us in curing literally anything.
Back ache is not an exception
here.
There are few basic workouts
that would help us in overcoming the pain, slowly but gradually.
Exercise 1 Stretching:
This is a basic exercise can
also be called as warm up exercise is a easy way to get rid of the back pain.
Regular exercise is important
to maintain the health and wellness of the body.
This improves the body to
attain stamina, good posture, strength and flexibility.
The stretching exercises are
the best thing you can do throughout the day.
Just take a break from your
seat and start stretching, sounds easy right?
Well, it is. The more often you
stretch the less is the chance of getting a pain.
Exercise 2 Neck:
Turn your neck from side to
side without moving the shoulders or rest of the body. Do it while you stand
straight. Try holding it for 4-5 seconds and repeat for thrice on each side.
Lower back Abdominal: sit on a chair and
tighten your abdominal muscles by pulling them toward your spine (flatten them
and avoid pushing them outward). Keep your chest relaxed and continue to
breathe normally while you hold the abdominals tight for 10 seconds. Repeat
5-10 times.
Lower back extension: stand up
with your feet apart and place your palms on your lower back. Gently bend
backwards, letting your back arch to a comfortable stretch. Pause 2-3 seconds,
repeat 1-3 times.
Exercise 3: More tips to avoid the pain:
Sleeping postures when you have pain:
You should sleep without giving
pressure on the back area. Make sure that your legs are placed a bit higher
surface area than your back so that the back won’t be stretched so much.
Make use of pillows and quilts.
After so many tips and
advices,a healthy life style with no
lazy attitude (both physically and mentally) would let you lead a back ache
free life.
Tags
Health
Wow love this post! So much needed for me. A great help to me indeed. Thank you Ashish!
ReplyDelete:) :) :D I wrote this!
ReplyDeleteThanks Balu for publishing this :D :)
Helped Appu... Loved the post. ;)
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