Friday, August 9, 2013

10 Tips for Alleviating Back Pain from a Physical Therapist!


Almost all of us at some time or other will experience back and/or neck pain throughout our lives. Most of us know that when we sit in one place for too long, bent forward, either so focused on a project in front of us or at a computer, we end up with an aching back and/or neck. Some of us know that we have spent years at the same job doing repetitive activities or movements that end up straining our muscles and joints. Of course there are the times when we do our share of weekend chores and wind-up pulling weeds, mowing the grass, raking leaves or shoveling snow and by the next day we can barely move out of bed. For some of us that old "injury" creeps back every once in a while until one day it becomes more and more noticeable and more intense. For whatever reason, we know that over time, life has found it's way to accumulate on our bodies. Compensations begin to develop and we become stiffer, less flexible and more out of balance.

How then do we stop this from happening? What can we do that will help reduce our symptoms and make an impact on our pain?

There are many ways to treat back & neck pain and of course there are many different causes for that pain. It is difficult to treat every individual with a "cookie-cutter" approach, however, there are simple things that can make significant changes in helping to reduce that pain.

The following are 10 tips for easing back & neck pain:

1. When sitting at a desk/computer: position yourself at eye-level to your computer screen & make sure you are not having to turn your head to one side.

2. When sitting at a desk/computer: try to position your hips higher than your knees: this will throw your shoulders back and reduce the strain on your neck.

3. Do NOT sit for more than 50 minutes at one time. Stand up and stretch backward with your hands on your hips & knees straight, inhale deeply, exhale and stretch a little further. Repeat 3 times.

4. To relieve upper back & neck tension: Clasp your hands behind your head, elbows apart, try to squeeze your shoulder blades together without shrugging, inhale, then exhale & stretch a little further (eyes & head gaze upward). Repeat 3-5 times.

5. To relieve lower back tension & pain: Stand at a counter ( bathroom height) resting one foot or calf. With your back STRAIGHT, lean your chest forward toward your foot, while reaching your hand toward your ankle. Inhale, exhale and stretch forward. Repeat 3 breath cycles 3 x each side.

6. When an injury or strain just occurs, using ice wrap or cold application within the first 48 hours works best. However, alternating between hot & cold every 20 minutes for up to 2 hours/day can be a good alternative.

7. Drink a lot of water. When recovering from an injury, our bodies require a lot of hydration to support healing. A good guideline is to drink in oz. the equivalent of 1/2 your body weight. For example, if someone weighs 150 lbs. they should drink 75 oz. water per day!

8. Take 1-2 tablespoons of Omega Fish Oils (EFA): rich in Omega 3,6 & 9 these essential fatty acids act like an "oil change for the brain." They have anti-inflammatory properties and help with promoting nervous system functions.

9. Stretch in the shower. Not only does the hot water help to improve localized heating to the muscles if you add a stretch while letting the water beat down, you will alleviate tension and pain. To help neck tension: try tilting your ear to one shoulder while taking that same-side hand on top of your head, gently let the weight of your head fall toward the side as you give yourself a little assist with your hand. To alleviate back tension: Place one hand on your hip as you lift one arm over head toward that side. Reach toward one side while you push your hips to the opposite side with your hand. This will help reduce tension to the muscles on the side of your back that often cause back pain.

10. Try to walk or exercise 20 min./day. Regular exercise whether it be walking, swimming, yoga, pilates or weight-training will improve your mobility, strength and tolerance to functional activities in your daily life that could prevent you from becoming injured.

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