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Back Pain
Back Pain is a common ailment. Your lower back provides maximum support to your skeletal
framework through various bones, muscles, and ligaments of the vertebral column. Additionally,
nerves and joints at strategic points help in smooth movement of the spine.
Causes of Back Pain
There are many reasons for the occurrence of back pain. The most common among them is wrong
posture.
You slump in awkward positions and bend your body in all directions.
Lifting weights without bending your knees can cause sprains, torn ligaments and strains muscles.
Back pain can also be due to injuries to bones and ligaments in sports and other physical activities.
Other causes include congenital disorders, arthritis, psychological problems, and obesity. Sometimes
back pain is due to internal disorders like kidney infections, kidney stones, bone loss, blood clots,
and even gas.
Diagnosis of Back Pain
X-ray examinations can explain the cause of back pain to a certain extent and sometimes you need a
complete MRI, where they put you in a tunnel and can get a better view of what is causing the pain.
Treatment for Back Pain
Normally bed rest provides good relief for back pain. However, physical therapy and exercise could
improve your back pain better than resting. Doctors advise starting exercise immediately when you
feel acute back pain. A single day’s bed rest is sufficient and you can cure your back pain with further
exercise. Doctors stress specific back exercises for your abdominal and back muscles to strengthen
them and increase their flexibility. Back pain is due to drying up of disks of your vertebral column.
Therefore, exercise keep disks hydrated. You also need to have sufficient intake of water and other
fluids.
Hot water packs in winter and ice packs in summer bring immense relief of back pain. You need to
understand what induces your back pain like bending forward, lifting, or carrying weight, lowering
your neck, etc. Accordingly, you can exercise and work on improving your posture to gain relief
from back pain.
Non-prescription pills can cure simple cases of back pain. Surgery for curing back pain is only
appropriate when it affects you seriously.
Exercises to Relieve Back Pain
Back pain is very common. You are not alone! It mainly occurs if you push, bend, pull, lift, twist, or
strain wrongly. A sudden awkward turn can also cause back pain. Although it is a piercing pain at
first, later it settles as a chronic pain. Sedentary lifestyle is a major cause for back pain.
Start with easy warming & stretching exercises before the back pain exercises.
Simple exercises which you can do daily to help relieve your back pain are:
- Lie on your hands and knees. Raise right arm and left leg simultaneously, parallel to ground.
Stay for two seconds and repeat with left arm and right leg about ten times.
- Lie facedown and extend your arms with outstretched palms on the floor. Raise right arm and
left leg simultaneously as high as possible. Hold for ten seconds and repeat the other side.
Alternate ten times initially and then increase to twenty times.
- Lie flat on your back, bring knees, and chin to your chest simultaneously. Hold for fifteen
seconds and repeat twice.
- Place your feet tightly under your couch, lying facedown with arms at sides. Raise chest as
high as possible and hold for two seconds. Repeat.
- Stand with feet a little bit apart, knees bent slightly. Place palms of hands at lower back near
your waist. Lean back as much as possible and hold for ten seconds. Repeat.
Chronic Headache
Although a headache is a common ailment, headaches can be chronic, migraine, or tension
headaches. Causes of migraine headaches differ greatly and therefore remedies are subjective and
there is no single and same remedy for all migraine sufferers.
Causes and Remedies for Chronic Headache
Although caffeine provides effective relief from headaches, excess caffeine causes headaches. If you
suffer from regular headaches, you need to avoid coffee and certain sodas. It helps many
people to have a cup of coffee with their aspirin for faster relief.
Unfortunately, caffeine is addictive.
Once you are used to drinking coffee everyday, if you do not have it, you'll get a headache. Some
people are sensitive to certain foods or drinks. Hence, eating or drinking such items could trigger a
headache. Chemicals present in those foods cause blood vessels in the brain to expand.
One huge cause of migraine that you do not hear much about is diet soda when they use aspartame
as a sweetener. Aspartame has many effects that you may not know that you are getting from the use
of too much of it, or just a little for some people. Soda can cause kidney stones, which can give you
tremendous lower back pain, too.
Tobacco causes headaches and the best remedy for headaches is to avoid tobacco.
Erratic mealtimes and skipping of meals could cause headaches. Hence, stick to a regular schedule
of food intake to avoid headaches.
A good night’s sleep is the best solution for your headache. Staying up late or reducing your total
sleep time disrupts your body mechanism. This causes a headache. Hence, sleep for a minimum of
eight hours at a regular time to avoid headaches. Sometimes oversleeping also causes headaches.
Staying outdoors in the sun could trigger a headache. Exercising in the sun leads to headaches. You
lose immense amounts of fluids through perspiration.
Hence, you need to drink plenty of water and fluids to keep your body hydrated. Additionally keep
eyes shaded. You lose electrolytes, such as salt and potassium when you perspire.
If you tie your hair tightly at the back, it causes headaches. Hence, keep your hair loose and
massage inner blood vessels in circular movements to gain relief from headaches. Many women with
thick heavy hair can actually have the weight of their hair causing their headaches.
Stress is another important cause leading to chronic headaches. Avoid physical and mental stress to
be free of headaches.
Maintain a healthy lifestyle with regular eating, exercising, and other habits to avoid headaches.
Despite all medications, if your headache persists, it is best to seek medical diagnosis and treatment
from a qualified medical professional.
Nutritional supplements with a combination of magnesium, riboflavin and a few other supplements
can be an effective remedy.
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The above is an extract from the ebook Natural Pain Management.
Here are the contents of the eBooks Natural Pain Management
1. Natural Pain Management – An Introduction
2. What is Pain?
3. Describing Your Pain
4. Pain Theory - The Mechanism of Chronic Pain
- Gate Control
- Loesser’s 'Onion'
5. Causes, Affects and Symptoms of Pain
6. Fear, Anxiety, and Pain
7. Natural Pain Modulation
- Natural Regulation through your Diet
- Natural beneficial agents present in vegetables and fruits
- Herbal Medicines as Painkillers
- Types of Arthritis
- Symptoms of Arthritis
- How do Doctors diagnose your arthritis?
- Prevention is better than Cure
- Causes of Back Pain
- Diagnosis of Back Pain
- Treatment for Back Pain
- Causes and Remedies for Chronic Headache
- Symptoms of Fibromyalgia
- Diagnosis of Fibromyalgia
- Treatment for Fibromyalgia
12. Irritable Bowel Syndrome
- Symptoms of Irritable bowel syndrome
- Diagnosis of Irritable Bowel Syndrome
- Treatment for Irritable Bowel Syndrome
- Remedies for Joint Aches
- Effective management of Menopausal symptoms with natural remedies
- Natural Remedies for Migraine
16. Muscle Pain
17. Pain Management
18. Treatment Options for Pain
- Nutritional and Herbal therapies
- Acupressure and Acupuncture
- Homeopathy
- Relaxation Techniques
- Chiropractic
- Massage
19. Alternative Approaches to Pain Relief
20. Natural Alternatives to NSAIDs
21. Fifty Natural Ways to Ease Your Pain
22. Best Natural, Herbal and Nutritional Pain Therapies
23. Twelve Steps to Managing Your Pain
24. Exercises to Relieve Back Pain
25. Natural Anti-inflammatory Supplements
26. Can Music Be Effective in Pain Relief?
27. How to Lessen Your Pain in Just Six Weeks
28. Three Mind-body Techniques to Cope with Chronic Pain
29. Acupuncture Treatment
30. Affirmations for Pain Control
31. Biofeedback
32. Creative Visualization to Reduce Pain
33. How Exercise Helps Relieve Pain
34. Exercise for Pain Control
35. Electrical Nerve Stimulation
36. Journal Writing
- Trace your pain patterns
37. Magnetic Therapy
38. Massage Therapy
39. Meditation for Relaxation and Pain Relief
40. Relaxation Therapy
41. Tai Chi for Pain Relief and Calm
42. Yoga for Back Pain Relief
43. Safe Exercises during Pregnancy to Help Minimize Back Pain
44. Healing Yourself - How to Get Yourself Pain Free
45. How to Avoid Running Injuries
46. How to Avoid Yoga Injuries
47. How to Keep Your Workouts on Track And Avoid Pain
You Can Now Manage Your Pain
You can explore various alternative ways of dealing with your pain.
Natural Pain Management is just what you need to end the unnecessary suffering of pain!
You needn't pop many pain killers. Learn how to management your pain naturally at
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