“Back Pain Remedies: Walk More”

Looking for a cure for lower back pain? Chronic low back pain got you down? Want to help your chiropractor or therapist ?

Take a walk.

Walking is great exercise for the lower back. Each step uses the lower back, butt and abdominal muscles to keep them fit.

How to walk more:

• Park further from the store when shopping
• Park further from the office at work
• Take a walking lunch
• Get the family out for an evening walk after dinner
• Go to a mall on a rainy day
• Take your poodle out for a stroll
• Go to the zoo
• Or an amusement park

When NOT to walk

• When you have sciatica
• When you can’t comfortably stand straight
• When walking causes more than minor discomfort for your back
• When it’s too hot
• When you have back spasms

By adding extra walking minutes each day, you are conditioning your core muscles that support your back. This will lead to increased strength and endurance which has been shown to reduce back pain.

“Back Pain Remedies: Heat and Ice”

How to Use Heat and Ice
One of the most common questions I get from new patients is “when do I use heat and when do I use ice?”
 
 It’s an excellent question and even some doctors or therapists get confused. Here’s the bottom line from my years of experience…
 
 If your pain is new or if you have suffered an acute strain or injury, apply ice. Continue using ice for the next 2-3 days to control swelling and pain. (See “How to Use Ice” below)
 
 If on the other hand your pain has been around for a few days or more or if you suffer from osteoarthritis, then apply moist heat. (See “How to Use Heat” below)
 
 If you are ever in doubt of which one to use, try ice first. If that doesn’t help switch to heat.
 
 Okay, so here’s and advanced tip used by professional trainers of elite athletes and the one you will hear me advise all day long in the office…
 
 Use both!
 
 If you’re pain is older than 2-3 days, then first apply moist heat, then immediately afterwards apply ice. This is a way to supercharge your body’s natural ability to reduce pain and inflammation fast! (See “How to Alternate Heat & Ice” below)

How to Use Heat
Heat is used to increase circulation to allow the body to heal itself. Blood flow brings nutrients to injured tissues so that they may be repaired and rebuilt. Heat can also significantly reduce chronic pain.

How to Use Ice
Ice is best used in the acute stage of pain or injury (the first 48-72 hours). Ice reduces swelling and inflammation. It is also good at controlling acute pain.

How to Alternate Heat & Ice
Okay, now that you have heat and ice down pat, let’s move on to Therapy 2.0.

Use heat for old pains that flare-up, pain that is more than 3 days old and for osteoarthritis.

Moist heat (moist heating pad, shower, Jacuzzi, bath, hot wet towels) are best and penetrate the deepest.

When using heat do not exceed 30 minutes duration and be sure to allow the area to cool down for at least 1 hour before re-applying heat.

Never go to bed with a heating pad! If it does not shut down you will end up burnt. Even if you do not burn, excessive heat makes the area even more inflamed resulting in more stiffness and pain.

When applying ice remember to use caution. Whether you’re using ice bags or chemical ice packs, place a sheet of paper towel between the ice and your body. Also limit ice to 12 minutes with at least 1 hour between applications.

Ice Massage: An old football trainer’s trick is to fill small Dixie cups half way up with water and freeze. Then crinkle up the top brim of the cup to use as a handle and tear off the bottom of the cup to expose the ice. Rub the exposed ice over the affected body part for 10-12 minutes.  Because the ice is melting and you are moving it around, you can get by with direct contact with ice without risking frost bite.

After the initial 24-48 hours following an injury, try this advanced technique.

Start with moist Heat for 12-15 minutes
 
Gently stretch the affected area for a few moments
 
Apply Ice for 12 minutes
 
Wait 1 hour before repeating procedure, if necessary. Always start with heat and always end with ice.

“Back Pain Remedies: Lose an Inch”

Okay, so we all should know that carrying around extra weight is not good for us. And you’re probably sick of all the pressure for Americans to lose weight and become emaciated skeletons like our European brethren. And lastly, if you have back pain and have gone to your MD, he or she has probably told you to lose weight for the sake of your back

That’s all just fine, but listen to this…

Skinny people have back pain too!

No, I’m not advocating we all gain weight. No, I’m not refuting that back pain can be aggravated by excess weight.

What I am saying is this…

Not everyone who has back pain and then loses weight will have less back pain. It’s really quite simple. If you have a large belly that sticks out over your pants, guess what? If you lose belly fat, your back will be less stressed and your back pain may decrease.

If on the other hand, you do not have a protruding belly, but say, saddle bags from the hips down to the thighs like the typical female fat pattern, losing weight will have no bearing on your back. Your weight is not stressing your back. Lose weight because you want to for aesthetic reasons, but don’t think it’s going to cure your lower back pain. It won’t.

30 lbs over and you have a belly

Okay, so let’s say you are 30 lbs over weight and have a belly. And let’s suppose you have lower back pain and would like to help it. What do you do?

First off, you are not going to try to lose 30 lbs. Forget about the weight entirely. Instead focus on this: your waist size and how your pants or skirts fit. And here’s your goal: 1 pants size smaller. That’s all. Just drop 1 pant size, which is equivalent to about 10 lbs (but remember we don’t want to count pounds!). Taking 1 pant size off your belly will significantly reduce back strain.

After that goal is reached then worry about the rest of the weight if you’d like.

4 Steps to Lose Belly Fat (About 1 Pant Size in 2 weeks)

1. Drink more water (until your urine is clear)
2. Eliminate white foods (white bread, white crackers, white rice, white tortillas, etc.)
3. Eat lots of fresh fruits and vegetables (oranges, pink grapefruit, dark greens)
4. Exercise 20 min. daily (you don’t need a gym or equipment if you do this…)

So there you have it. Drop one pant size and you should notice some back pain relief.

“Back Pain Remedies: Minerals”

This back pain remedy goes hand in hand with the previous one: water. As you’ve read, water is critical for normal bodily functions. But water alone is useless. Your body needs the proper amount of minerals to be present in your body’s water. We call these minerals “electrolytes.”

Your body functions much like a liquid electrical system. Minerals, which are basically very small particles of metal, help conduct electrical impulses from your brain to the muscles via nerves.

Muscles stay in a state of relative relaxation until Calcium is removed from receptors, which then makes the muscle contract. Therefore, if your intake of minerals is low, your muscles will have a tendency to be tighter. And if your electrolytes dip too low, your muscles will go into spasm.

How do we lose minerals?

• Inadequate nutrition
• Hot weather
• Muscular exertion; sports, work, etc
• Medications that cause you to lose potassium or other minerals

How do you get enough electrolytes?

• Diet with variety of foods
• Nutritional supplementation with basic multivitamin and mineral
• Electrolyte drink, powder or pill during times of sports, work, hot weather, etc.

Signs of low electrolytes
Small muscle twitching in eye lid and toes
Foot and leg cramps, usually at night
Back or neck spasm
Fatigue
If severe, irregular heart beats, lethargy and mental confusion

So if you want to do your part in treating your lower back pain, drink plenty of water and make sure you’re getting enough minerals into your body.

“Back Pain Remedies: Water”

It’s no coincidence that our planet, every living thing and of course our own bodies are composed of about 76% water. We were created to thrive on water. Water makes the entire world work. It stands to reason therefore, that if we do not take in enough water there will be consequences.

Most people realize that inadequate hydration can cause illness like bladder and kidney trouble, headaches, fatigue, etc. But you may be surprised to learn that a significant number of people suffer from aches and pains, like back pain due to lack of water.

Without proper hydration, our body cannot perform complex biochemical processes that are required for normal health. Waste products are not flushed out adequately, which leads to build up of toxic chemicals. Muscles, lacking proper hydration tend to tighten up exerting pressure on the spine.

So if you have back pain, do your doctor or therapist a favor and help them help you. Drink more water.

But how much is enough?
Without going into complex calculations factoring body weight, age and activity level, try this test. I call it the T.T. or “Toilet Test.”

Toilet Test for proper hydration

When you urinate, simply observe the color:

• Very pale yellow to clear: Good hydration
• Medium yellow: Pretty good, drink a cup or two more each day
• Dark yellow: Getting dehydrated, drink several more cups
• Dark almost brown: You are dehydrated, drinks lots more water

Also note the odor:

• Well hydration results in very low urine odor because it is diluted.
• A strong odor indicates dehydration and concentrated waste products in the urine.

Are you thirsty?
If you feel thirsty, chances are you are already on the verge of dehydration! Being well hydrated throughout the day prevents thirst. Thirst is a signal tat we are seriously low on water. Don’t wait to be thirsty before drinking.

Drink coffee, tea, soda or alcohol?
These beverages are diuretics; they make you urinate more. So if you drink these, you need to replace the lost water by drinking additional water.

Try drinking enough water to keep your urine clear and low odor and your mouth is moist. If you do, you will probably find that your back hurts less.

“Back Pain Remedies…”

Back pain is reported to afflict upwards of 90% of adults. Only the common cold is more common. Despite how common it is, it is still a perplexing problem for many.

For many, chiropractic care, physical therapy and/or acupuncture are quite effective at relieving back pain. But not all back pain responds to these common back pain remedies.
For a certain percentage of the population, a cure for lower back pain remains elusive. For these sufferers of chronic low back pain, here are a couple of tips that may help you get over the hurdle.

Home remedies for lower back pain

• Drink more water
• Add more minerals (Calcium, magnesium, potassium, etc.) to your diet
• Lose 1 belt size
• Walk more
• Alternate heat and ice
• Add Omega-3 fatty acids to your diet
• Do 100 sit-ups/crunches a day
• Perform knee to chest stretches
• Bounce on a therapy ball
• Sit in a rocking chair for 1 hour a day (JFK did!)
• Get orthotics
• Try a different bed

If you are suffering from lower back pain that just won’t go away, try the items on this list. Go crazy and do them all within a day or two, or slowly plod along. The point is, do something.

“Is There a Cure for Lower Back Pain?”

The “Cure for Lower Back Pain” ultimately starts with what is causing your back pain. Here are the most common causes and cures of lower back pain:

Subluxation or spinal misalignment: This is the primary condition treated by chiropractors. Spinal bones become stuck causing pain. Doctors of chiropractic move the stuck bones with “adjustments” by hand or hand-held devices. Increased water intake can also help with back pain.

Back strain: Over exertion from sports, work and postural stress can cause the muscles of the back to become strained. The result is spasm, pain and stiffness. Treatments that provide relief of spasm, increased mobility and promote strengthening of the muscles after the pain has subsided are: Chiropractic care with physiotherapy modalities, Physical Therapy and Acupuncture. These providers may also recommend specialized exercises like Pilates, Yoga, Tai Chi, etc. Increased water intake can also help with back pain.

Degenerative disc disease/arthritis: Long standing stresses on the spine may cause the joints and discs to deteriorate resulting in pain. Common cures are: Chiropractic care with physiotherapy modalities, Physical Therapy and Acupuncture with exercises such as Pilates, Yoga, Tai Chi, etc. Nutritional cures include: Glucoasamine, Chondroitin, MSM, Vit. C, Omega-3 fatty acids, and others. Increased water intake can also help with back pain. Home applications of hot showers and stretching in the morning can relieve AM stiffness and pain. Anti-inflammatory medications such as Ibuprofen (Motrin, Advil), acetaminophen (Tylenol) and Naproxsodium (Aleve) can be helpful, but can have side-effects if used too often.

Herniated or bulging disc: The discs between the spinal bones may protrude and irritate the spinal nerves due to injury or long-standing physical stress resulting in pain that radiates from the back to the lower extremities. Most common cures: Chiropractic adjustments for disc bulges, Physical therapy rehabilitation for disc bulges, DRX9000 or other non-surgical spinal decompression for bulges and herniation, Minimally invasive disc surgery for bulges and herniations, traditional surgery for herniations.

More info at http://www.cureforlowerbackpain.com