Everyone experiences pain in their back, at some time in their life. Some pain might be caused from sleeping wrong, or sleeping on too soft of a mattress.
Sometimes people who sit for a long time experiences pain in their lower back. Other times it can be caused from lifting something too heavy, or lifting the object incorrectly.
So what can we do to stop these back aches from occurring? What are some things we can do to relieve the back spasms? I will answer these questions and more in the following paragraphs.
Stand up Straight
Back pain can be caused from poor posture. This’s why it’s important to stand up straight, head up and shoulders back. This keeps your body in proper alignment, which prevents back pain.
Sitting incorrectly can cause back pain. This is especially true if you’re stooping over, to see what’s in front of you.
You should always sit with your back against the chair and your feet planted flat on the floor. Bring the object you’re looking at closer to you, not you to it.
People often use pillows to accomplish this. If you have to sit for long periods of time, be sure to change positions often. Immobile, can cause your muscles to ache.
The Pain of Muscle Strain
Occasionally, back pain comes from straining the muscles. This can occur when a person overuses their muscles in a daily activity. Especially during hot weather. So take frequent breaks and drink plenty of fluids.
Improper lifting, or lifting something that’s too heavy, causes muscle strain. Ways to prevent this from occurring is by using good body mechanics.
Move That Body
Before you lift anything, be sure to size it up. You can do this by lifting one of the edges. You can try moving it with your feet, or hands, to see if it’s manageable.
If you believe you can lift it, you need to clear a path. Next you should get in front of the object, and determine the best way to hold it.
Once that’s accomplished, you need to get as close to the object as you possible can. Never reach out, over, or around for an object.
Position your feet shoulder length apart, with one foot slightly in front of the other, Make sure you have good footing, bend your knees. Tighten your stomach muscles and lift the object.
Be sure to use your leg and arm muscles and try to keep your back straight. When you lift, you should try to lift smoothly, while maintaining good posture.
Make sure you’re holding the object close, while carrying it. If you have to turn, turn with your feet, never pivot. If the object is too large for you to lift safely, try pushing the object.
If this doesn’t work ask for help. It’s better to be considered a lightweight, than have to suffer with a back injury the rest of your life.
When you move an object, you should always try to push, not pull. If you have to pull, stand sideways, with your feet apart, back straight. Be sure to use your arm and leg muscles, not your back.
Experts advise you try limiting the amount of bending and twisting you do. They also agree that exercising reduces the frequency and intensity of back spasms.
They conclude that, exercising properly will strengthen your muscles, which decreases the workload on your back.
This will help reduce muscle strain. This’s especially true if you’re strengthen your abdominal muscles.
Stretching Away the Pain
Sometimes stretching the back muscles will help them relax, which will stop the painful spasms. When you stretch only stretch enough to relax the muscles. Overstretching can cause further damage.
If this doesn’t work lay flat on your back and bring one knee up to your chest. Take a few deep breaths and bring your leg back down to the floor. Now do the same with the other one.
Next put both feet flat on the floor. Take your knees and bring them down to one side. Go as far down as you can without causing more pain. Hold this position for a count of 20 and then repeat on the other side.
Hot or Cold
If neither of these work,try warm, most heat to the area. Make sure the heating pad you use isn’t so hot that it will burn you. Leave it on for a maximum of fifteen minutes.
Once the pain’s gone, apply an ice pack to the area for twenty minutes. If your back pain is caused from inflammation it’s suggested that you use ice instead of heat.
Pain Curing Techniques
Deep breathing techniques often help when you’re experiencing back pain. Inhale deeply and exhale. When you exhale, picture all of the pain and tension flow out of your body. Sometimes imagery helps. Try picturing yourself in your favorite place.
Pharmacy, Here I Come
Some use over the counter medicines like acetaminophen, or Ibuprofen will alleviate back pain. There are OTC creams and gels you can apply to help alleviate some of the muscle spasms.
If the pain consists, it might be a good idea to see your doctor. He can determine what is causing your back discomfort and possible find ways to fix the problem, instead of alleviating the symptoms.
Quick Review
Body pain is no picnic. This is especially true of its keeping you from doing the things you love.
There are ways to prevent back spasms from happening. Practicing good posture is one way. Using good body mechanics when you lift is another.
Occasionally these preventive measures don’t keep the back spasms from occurring. When this happens, try stretching your muscles.
Heat, or ice is another way to relieve the pain. So is deep breathing and imagery techniques. Of course you can try OTC Pain medicines.
They come in pills, creams, gels and pastes. If the problem persists, it might be a good idea to visit your doctor.
Thank you for sharing this. It is informative for our patients, and for everyone who experiences back spasms! Physical therapy can also be a great option for muscle spasms and tons of other back conditions.
Thank you for sharing this. It is informative for our patients, and for everyone who experiences back spasms! Physical therapy can also be a great option for muscle spasms and tons of other back conditions.