What are the Best Ways to Get Relief from Back Pain

First and foremost, at some point in their lives, close to 80 percent of Americans try to get relief from back pain of some kind. Next, adult women experience more back pain than adult men. Also, 33 percent of adults say back pain effects everyday activities, including sleep. Moreover, 90 percent of acute low back pain is resolved within six weeks.

Relief from Back Pain due to Spine Problems

Ankylosing Spondylitis

This type of arthritis typically starts by making your lower back and hips stiff and sore, especially in the morning. Over time, it spreads up your spine and to other joints and organs. Vertebrae and bones in the rib cage could fuse, leaving you hunched over. Young men get it more often than women and it may be hereditary. Early treatment with exercise and medication helps slow the progress.

Cauda Equina Syndrome

The nerves that branch out from your spine in the lower back help your brain control your legs and the organs in your pelvis. A herniated disk, fracture, or other condition could put pressure on this group of nerves, called the cauda equina. Surgery is needed right away to restore any loss of feeling, movement, or control of your bladder and bowels.

Cervical Spondylosis

As you get older, the following can happen to the spine in your neck: you could get a slipped disk; or the vertebrae may sprout extra bone, called spurs; or the ligaments that connect the vertebrae can get stiff and tight. Consequently, your neck may hurt or harder to move. Or you could have permanent damage if the disks or vertebrae squeeze nerves and nerve roots a lot.

Relief from Back Pain due to Kyphosis

In this condition the spine bends forward. It usually happens when the vertebrae crack or mash down. It’s most common in older women. It can cause pain and other problems, and, in severe cases, it bends your whole body out of shape. Treatment include painkillers, exercise, or surgery.

Osteoarthritis

Most noteworthy, each of the spine’s vertebrae has slippery tissue at both ends that helps the back flex without friction. If this cartilage gets rough or wears down, the vertebrae start to rub against each other, and it makes your back painful or stiff. Known as osteoarthritis, this problem occurs because of:

Eventually, the repeated impact, from these activities, thins or wears away the cartilage that cushions the ends of the vertebrae. As a result, the vertebrae rub together, causing a grating sensation. Joint flexibility is reduced, bony spurs develop, and the joint swells. Usually, the first symptom of osteoarthritis is pain that worsens following exercise or immobility. Regrettably, osteoarthritis tends to get worse over time. While it can’t be reversed, painkillers, therapy, and exercise can help ease the symptoms.

Osteoporosis

In the United States, more than 53 million people either already have osteoporosis or are at high risk due to low bone mass. In fact, osteoporosis, is a condition resulting from loss of bone tissue. As a result, bones become less dense and more likely to fracture. In addition, osteoporosis can result in a loss of height, severe back pain, and change in posture. Finally, osteoporosis, can impair a person’s ability to walk and can cause prolonged or permanent disability. And, if someone does reach this condition, mobility scooters may provide a way to lead a somewhat independent lifestyle.

Most noteworthy, some of the risk factors for developing osteoporosis include:

Incidentally, osteoporosis can progress undetected for many years without symptoms until a fracture occurs. Osteoporosis is diagnosed by a bone density scanner.

Relief from Back Pain due to Sciatica

The sciatica nerve causes pain to shoot down your lower back through into your leg. This happens because a herniated disk, bone spur, or some other spine problems puts pressure on the nerve. Hot packs, cold packs, stretching and painkillers can help.

Scoliosis

Scoliosis is a condition where your spine is out of shape. The most common type affects children during their growth spurt bending the spine sideways. The shoulders might be uneven or one shoulder blade might stick out more than the other. A brace may help as well as surgery.

Slipped or Herniated Disk

A cushion called a disk is located between each pair of vertebrae. As you get older, these disks start to dry out. Consequently, if you put too much stress on your back, the disk may tear or break. As a result of this herniated disk, the arms or legs might hurt or fell numb or tingly. Hopefully exercise or painkiller may help. If not, the only alternative is to have an operation.

Spinal Stenosis

The spine has a space in the middle for the spinal cord and nerves that branch out. When those space shrink, bones can press against the nerves. Any time these nerves are touched, you could feel pain, tingling, or numbness, or your muscles might seem weak.

About 90% of those with this condition develop it as part of the natural process of aging. As you age, your bones naturally go through a process of degeneration. This is called spondylosis. This process is worsened by osteoarthritis—arthritis of the bone that is felt in the joints. This leaves less space between your individual vertebrae which, along with loss of bone mass, can promote bone spurs. Your body’s facet joints begin to grow to account for the extra stress your back is put under by this process. That leaves even less space for the nerve roots that flow through your spinal cord and down your spine.

Now, in mild cases, stretching your back may provide relief. On the other hand, in severe cases, a surgeon can make more room for the nerves.

Spondylolisthesis

Vertebrae may slide sideways, so that they don’t line up with the ones above or below them. This is a main cause of lower back pain. It happens as your body ages, but it can affect young people who do sports that stress the lower back like football, gymnastics, and weightlifting. Rest helps, but surgery might be needed.

Syringomyelia

Sometimes, a little fluid-filled sac called a cyst can form in the spinal cord. It could happen when brain tissue pushes down from your skull into your spinal cord or from an injury or tumor. Syringomyelia does cause problems. However, if the cyst keeps growing, in can injure your spinal cord, in which case surgery is needed.

Tumor

Cancer growing in the lungs, breasts, prostate, and bone more likely spreads to the spine. Consequently, your back hurts with the pain spreading throughout the body. Your arms or legs may become numb or weak. Part of you body could even be paralyzed. At this point, surgery, radiation, or chemo are the most likely way to get some relief.

Relief from Back Pain due to Behavioral Causes

Backpack

Backpacks are great for carrying load as you walk or hike. However, the wrong backpack or not wearing it correctly puts a strain on your shoulders, neck, and back, as well as tiring out muscles supporting your spine. Therefore, use the following guidelines to avoid or lessen these effects.

Relief from Back Pain From Wrong Type of Bicycle

Hunching over to grab the handlebars of a bicycle, like a professional is bad for your back. Regrettably, you get back pain if you are too stretched out or cramped up on the bicycle. Therefore, before you buy a bike, get an expert to verify if the bicycle is right for you.

Exercise

First and foremost, regular exercise helps prevent or aggravate back pain. In fact, back pain is more common in those who are unfit or overweight. Also, those who only exercise intermittently have an increased risk of back injury. Most noteworthy, those with acute back injury can recover with a mild exercise program that gradually gets intense.

Meanwhile, don’t do too much of any exercise (including yoga) because overdoing exercise causes back pain. Finally, people who are too thin are also at risk for back pain, especially those with eating disorders and osteoporosis.

Food

Above all, eating unhealthy foods means your body doesn’t get enough nutrients to stay strong and this leads to inflammation. In fact, processed foods made with refined white flour and white sugar are top culprits in causing inflammation. Most noteworthy, these processed foods include packaged white breads and rolls, baked goods and candy. Also, soda and other sugar-sweetened drinks are in the same category. 

Next, fried foods and fats -- such as margarine, shortening and lard -- also promote inflammation. So do processed red meats, like bacon, sausages, hot dogs, salami and other deli meats. Even lean red meat should be limited to once or twice a week.

Instead, replace these foods with those known to be anti-inflammatory, those high in natural antioxidants and other protective compounds. Incidentally, these include good-for-you fats such as mono- and poly-unsaturated plant-based oils, most types of nuts and seeds, and fish with omega-3 fatty acids such as salmon, tuna and sardines. Furthermore, other anti-inflammatory foods that should be on your menu are whole grains, green leafy vegetables and tomatoes. Citrus fruits, berries and cherries are also key for fighting inflammation. Next, the body needs lean proteins, whole grains, fruits, and healthy fats like those found in an avocado, to build strong bones, muscles and soft tissue in your back. Finally, eat foods containing nutrients like phosphorus, calcium and vitamin D.

For example, instead of eating packaged white breads, make your own bread using healthier ingredients. Also, instead of consuming sugar-sweetened drinks make healthier home made soda,  juices, or smoothies.

Regrettably, overeating makes you add extra pounds, which put a strain on the bones and muscles in the back. Therefore, it’s best to eat, slowly, healthy foods with fewer calories.

Relief from Back Pain due to Jogging or Running

As you get older, its best to stop running or jogging. Above all, running or jogging jars your body and the vertebrae with each step. Regrettably, as you get older, this jarring can lead to arthritis in the lumbar region of the spine. If you must, see your medical provider regularly to make sure the bones in your spine are not deteriorating. You don’t want to wait until it’s too late at which point you have no choice but to stop both running and jogging.

Lifting Weights

Next, lifting weights excessively can result in back pain. Most of all, it’s important to lift weights using correct form. So, if you are not sure what that form is, ask a trainer at the local gym or sports club to show you the correct technique.

Other

Back pain can also be caused by injuries, disk degeneration, and infections.

Sedentary

Next, being sedentary is another reason for back pain. Above all, your spine needs support from strong stomach and back muscles. And, lifting weights or climbing stairs can help. Also, low-impact exercises like walking outdoors or indoors on a treadmill, biking, or swimming can help by protecting the disks between the spine’s vertebrae.

Meanwhile, other low-impact exercises you can do indoors include the elliptical stepper, recumbent cross trainers, compact elliptical machines, or long stride elliptical machines.

Sitting for Long Periods of Time

Next, sitting for long periods of time stresses back muscles, neck, and spine. Also, your body doesn’t like sitting for long stretches. So, to relieve your body, it’s best to get up and move around for a few minutes every 30 minutes.

In addition, every hour, gently stretch and move your head and neck in all four directions. Also, once is a while try leaning back in the chair with your feet on the floor with a slight curve in the lower back. Finally, at every opportunity, stand for a few minutes.

Relief from Back Pain due to Sitting Position

One cause of back pain is from sitting hunched over a desk working on a computer. Another cause is from slouching in a chair.  Regrettably, if you hunch over or slouch often enough, over time, the spine’s natural curve is affected. In addition, the cushioning of the disks that lie between the spine’s vertebrae gets damaged. Consequently, arthritis starts to show up.

Moreover, sitting up too straight, in a chair, can also result in back pain. In fact, the best remedy for this is to sit straight in a chair that supports your back. Also, set the chair’s height so that your feet rest naturally on the floor.

Sit-ups

Sit-ups are hard on your back. They push your curved spine against the floor and work your hip flexors. Incidentally, hip flexors are muscles that run from the thighs to the lumbar vertebrae in the lower back. Moreover, when the hip flexors are too strong or too tight, they pull on the lower spine, which puts stress on the lower back.

Instead, do planks. They use a better balance of muscles on the front, sides, and back of the body than sit-ups which only targets a few muscles.

Sleeping Mattress

First and foremost, sleeping on a mattress that hasn’t been replaced in years can hurt your back. Indeed, the mattress needs to be firm enough to support your back, but soft enough to fit the shape of your body.

However, people differ in their response to mattress firmness. In fact, a study on mattress firmness was done in Spain. Some of the study participants slept on a medium-firm mattress. Indeed, a medium-firm mattress is one that is rated 5.6 on a 10 point hard-to-soft scale. Meanwhile, the study showed that those who slept on a medium-firm mattress (rated 5.6 on a 10 point hard-to-soft scale) had less back pain and disability than those who slept on a firm mattress (2.3 on the scale).

Therefore, at the next opportunity, try out a new mattress and find one that helps you the best.

Relief from Back Pain due to Sleeping Position

While sleeping on your back is fine for some people, for others this can cause low back pain or make the back pain that they already have even worse. If you are used to sleeping this way, one way to get relief is by putting a rolled towel or pillow under your knees. This will help keep the natural curve of you back.

On the other hand, sleeping on your belly is bad if you have a back problem. However, if you are used to sleeping on your belly, put your head on a very soft pillow or sleep without a pillow. This will help keep your neck and back in the best position.

Meanwhile, side sleeping is the best option for a back pain. In addition, putting a pillow between your legs takes the pressure off your hips and lower back.

Finally, the right pillow is also important to avoid or get relief from back pain. For example, orthopedic pillows provide proper support to your spine. Meanwhile, orthopedic pillows are also referred to as therapeutic pillows. And, these therapeutic pillows come in three varieties: cervical, lumbar, and knee.

Smoking

Smoking decreases blood flow to your spine. Consequently, the cushioning disks between your vertebrae break down quicker. Smoking can also weaken bones and give you osteoporosis. Even coughs from smoking can cause back pain. So, it’s best to stop smoking.

Remedies to Get Relief from Back Pain

26 Awesome Ways Chi Exercise Machines Make You Good Now

The Chi Exercise Machine is a passive exercise machine which moves your lower legs side to side while you are lying on the floor. Moreover, this side to side movement of the ankles vibrates your body.

What Do You Get From Chi Exercise Machines?

Chi Machine Improves Circulation

Immune System

Muscles

Spine

Calmness and Relaxation

Physique

Other Benefits of a Chi Machine

What Does Research Show?

In a study, 145 yoga teachers and other health workers used the Surge of Chi Exerciser for 30 days. At the end of the study, 76 percent reported that:

Next, 70 percent reported the following mental health benefits:

Finally, 50 percent reported the following emotional benefits:

Chi Machine Speed

While the available speed of a chi machine ranged from 80 to 160 swings per minute, the average top speed used was 135 swings per minute. Also, most participants preferred the slower speeds when they used the machine in manual mode. In addition, most reported it’s important to start with a slower speed. Furthermore, they reported slower speeds were better to get relaxed while the higher speeds were good for getting energized.

When is the Best Time to Use Chi Machine?

Chi Machine Before Breakfast

Above all, the best time is before breakfast. In fact, you get the following benefits:

Lunch

Meanwhile, using the machine around lunch time re-energizes you. However, use the machine either before eating or at least one hour after eating.

Dinner or Bedtime

Finally, using the machine after dinner helps you get restful sleep. However, use the machine at least one hour after eating. And, if the machine energizes you too much, use it at least one hour before going to bed. Also, you could use it before dinner and, if necessary, go to bed at least one hour after dinner.

However, since this machine helps you sleep, it's best to use it just prior to bedtime. Consequently, while you could use the machine for 10 to 20 minutes prior to sleeping, it's best to use it for as long as you are comfortable and not energize you so much that it prevents you from falling asleep.

How to Use Chi Exercise Machines?

Most of all, the description below gives you an idea of how to use the machine.

Environment

First, use a room where you won't be disturbed. That means no phone, no watching TV, no kids, no conversations. Moreover, soft, relaxing music may help maximize the benefits.

Location

First, place the machine on a solid surface such as a hard floor with a carpet. On the other hand, if you are confined to bed, use a hard board underneath the machine. However, the board and the machine on top must stay in place and not move around. Finally, a firm mattress is also acceptable, again, so long as the machine stays in place.

Machine Setup

First, place machine on floor or other hard surface and plug in to a power outlet. Next, lay down so that your feet hang past the ankle rests just enough so they will move gently back and forth when the machine is turned on. However, if the feet hit each other, turn them slightly outwards.

Next, relax your arms loosely by your sides with palms down. Also, avoid using a pillow under your head, as this hinders the machine's motion from reaching your head. In addition, those with severe knee problems may need to place a rolled towel or small cushion under their knees.

Duration

If this is the first time using the machine, start with four to six minutes, once or twice a day. Then, gradually increase to 15 to 20 minutes, once or twice a day. Most of all, do not start at 15 to 20 minutes or you may feel nauseous, weak legged, or have minor aches and pains. In addition, never exceed 20 minutes a session, as this will detox the body too quickly for some.

On the other hand, for someone in poor health, bedridden, frail or in a lot of pain one or two minutes a day, is enough. Moreover, as they improve, they can slowly increase duration.

Furthermore, if any discomfort is experienced at any time, simply reduce duration for as long as you need to, before adding minutes again, very slowly.

Operation

Once timer is set, the ankle rest will begin moving back and forth moving your feet from side to side. Moreover, this movement will carry up through your legs and torso, and then to the upper body and head, causing your body to move. The most movement occurs in the lower body, while the upper spine, neck and head will feel a gentle, soothing motion.

Most noteworthy, the side to side movement promotes stimulation and balance of the Autonomic Nervous System. As a result, the body and mind become relaxed with reduction in stress.

And, as the body sways, close your eyes, relax and surrender as much as possible. Meanwhile, take deep, slow breaths to get the most benefit and relaxation.

Ending

Next, when the machine stops, it is important to lie still for at least three minutes. Especially relevant, this is the time is when the wave of healing CHI energy is felt circulating throughout the body. Indeed, 40 percent of the therapeutic effect occurs while the machine is moving, and 60 percent when it stops.

Therefore, continue lying down with your eyes closed, continue to relax, and enjoy the 'tingling rush' of your chi. This 'rest period' enables you to absorb and process chi energy. Finally, it allows the body to absorb the beneficial effects of the motion.

Kinesio Tape – Helps Injured Athletes Recover Fast 

Kinesio tape is a therapeutic tape made from cotton and elastic. It was developed by a Japanese doctor named Dr. Kenzo Kase in the 1970s to help patients with pain and swelling due to injuries like muscle strains, sprains, and tendonitis. The tape has been widely used by injured athletes in the sporting industry as well as in hospitals and clinics in Japan ever since it was first introduced into the market more than three decades ago.

What is the Kinesio tape?

Kinesio tape is a type of elastic therapeutic tape that is used primarily to treat injuries and muscular pain, both of which are common problems among athletes. Kinesio tape is commonly used as an alternative to other types of supportive taping techniques such as strapping and bracing.

How does Kinesio tape work?

Kinesio taping involves the application of a thin layer of special elastic therapeutic tape to the skin overlying the muscles or joints. The benefits are derived from two main mechanisms:

Kinesio taping has been used successfully for many years by therapists, athletes, and coaches around the world for a wide variety of applications.

Why do athletes use Kinesio tape?

Kinesio tape has become popular among athletes because it can be used for both prevention and treatment purposes. It's also used to help increase blood flow and reduce swelling.

Kinesio tape for protection and support

The most common use of Kinesio tape is for protection (also called "pre-habilitation"). This means that the tape is applied before competition or practice to prevent injury from occurring during the activity. For example, if you're an athlete who suffers from patellar tendonitis or iliotibial band syndrome (ITBS), you may want to wrap this tape on your knees or hips before practice or competition. This can prevent further injuries from occurring during your workout session. Furthermore, the lifting action of Kinesio tape also reduces muscle fatigue by allowing better circulation through your muscles. Indeed, the improved circulation reduces lactic acid buildup which causes soreness after rigorous physical activities.

Kinesio tape to help with rehabilitation

Kinesio tape can be used to help with rehabilitation. Furthermore, it's also been shown to help athletes train harder and recover faster. It's often used by injured athletes who are recovering from an injury or surgery. The tape can be applied directly over the injured tissue, which helps to reduce pain and inflammation while promoting healing. It also provides additional support for muscles around the injury site, helping them stay strong while they heal. Lymphatic drainage improves as well because the lymphatic fluid has more room to travel out of the injured area through larger channels created by lifting the skin away from the muscle tissue below. Also, muscle spasms decrease because less pressure is placed on nerves when there is more room between soft tissue layers in an injured part of the muscle.

Kinesio tape to decrease pain

Kinesio tape is a common form of compression that decreases and dissipates pain. The gentle pressure allows for round-the-clock relief from pain.

Are there side effects to using Kinesio tape?

As a medical device, Kinesio taping has been approved by the United States Food and Drug Administration (FDA). It is considered noninvasive, which means it does not use needles or any other invasive techniques to treat patients. However, like any other type of sports medicine equipment, there are some risks associated with using this type of product. However, these risks are usually short-term, and they should only last for a few days at most. The most common side effects include skin irritation, inflammation, and redness.

Conclusion

Kinesio taping helps injured athletes achieve their greatest potential and return to play safely. It has been used widely by many great athletes, including professional football players and Olympians. Using Kinesio tape on a regular basis can help you recover from major injuries as well as minor ones. It helps promote healing by providing support to the muscles and joints, improving circulation, and decreasing the pain associated with injury. It has many applications for athletes, but it also has research to back them up. In conclusion, Kinesio tape does work and can be used by any athlete no matter what sport they play.