Back pain is a common problem in men and is a major cause of limited activity among younger than 45 years. These disorders also include the five major causes of hospitalization in the hospital and includes three main reasons people have surgery.
Most men experience back pain is the first between the ages of 30 and 45 years. Age is an early start of back pain. More or less coincided with the time you first have gray hair. Their thirties and forties is the age when arthritis and other degenerative diseases of the small joints of his back began to undermine him.
Keep your spine health
Back pain can often be cured easily without surgery or drugs. Indeed, 60 percent of patients with acute back pain return to work within a week, and 90 percent of people able to work again after six weeks. Here are instructions to prevent and cope with back pain.
1. Stretching every morning
Start the day by doing stretches while still in bed. Remember, that you’ve been lying limp for eight hours, so if you suddenly got up, you can experience a back injury. Before getting out, slowly stretch your arms above your head, then pull your knees toward your chest in turn. If you are ready to sit down, bergulirlah to the side of the bed and use your arms to help lift your body. After the stand put your hands on the buttocks and then last week slowly lean back to stretch the spine.
2. Take the time to walk the streets
Take a walk back to health by making the whole body fit. This activity strengthens the muscles that serve to form the buttocks, legs, back and stomach. Take a walk a little faster also helps the body release endorphins, hormones that serves to relieve the pain. Swimming, biking, and running are also good.
3. Rest your back
Sitting puts pressure more than standing on the back: If you must sit at your desk for a long time or you have to travel long distances by plane, train, or automobile, frequently changing the position of sitting back and give you a chance to rest up and walk about once every hour.
4. Kneel, do not bend
Avoid bending at waist level when taking something. That created a strain on your back and increase the risk of injury. Instead, use a long holder and knees using protective pads or knee when you are gardening or doing activities with less than knee high.
5. Use the legs to work
If you’re lifting something-whether it weighs 3 pounds or 25 pounds, squat down, keep your back straight and lift the weight using foot power. Estimate your expenses are going up.
6. Lean your back when lifting weights.
If you do not find someone to help lift the heavy load, try the following as the last step: If the object is located as high as a table, you lean toward it to pull or lift. You can also use this way to lift the sliding window. This position reduces pressure on your spine because you are forced to use the foot as a fulcrum.
7. Standing or sitting upright
Maintaining good posture is the best way to prevent back pain. To improve your posture, try the following. Standing close to a wall or sit on the chairs, make sure you bawwa shoulders and buttocks touching a wall or chair. Slip your arm into the space between the lower back and the wall or the back of the chair. If there are parts where your hand does not touch either the back or wall or back of the chair, lift your hips so the extra space is gone. Hold that position for about 20 counts, looking into the mirror to see your own posture. Maintain a posture like that until the evening. Do this exercise every day for three weeks to correct posture becomes a habit.
8. Note the bed
The mattress should provide support for a true, flat, and not sagging. So, if you feel like sleeping in the middle of the center of the bread has been extracted, you need a new mattress. A mattress lost most of its carrying capacity for a long time after use. A mattress is roughly equal to a pair of shoes. Initial fitting and comfortable, but it does not mean to be forever so.
9. Replace the pads for lower back
Pads of foam rubber round which can be purchased in stores of medical supplies can help you maintain a natural arch in the lower spine and prevent pain in that part. Every time you sit down, plug it in between the seat cushion and your lower back.
10. Choose the right clothes
Wearing tight pants can prevent you from using proper biomechanics such as bending the knee, especially while lifting an object. Try wearing loose clothing for a month.
11. Stop smoking
Smoking reduces blood flow to your back and can weaken the disc antarruas. So, if you smoke, stop.
12. Chill with ice
Paste the ice to the back of the hospital as soon as possible to relieve pain and swelling. Wrap a bag of ice with a pillowcase or towel (never put ice directly on your skin) and then paste on the painful part for ten minutes every hour until the pain subsides.
13. Warm
After you successfully overcome the swelling with ice-usually within approximately 48 hours, you can start using heat. Heat increases blood flow to the injured part, relaxing tissues and can help you move. Paste the swab with warm-temperature approximately equal to the temperature-skin on your back for 5 to 10 minutes every hour, or a good hot bath in the shower or tub whirls (whirlpool).
14. Provide pain medication.
Take one or two tablets of aspirin or ibuprofen every four to six hours to relieve pain and reduce swelling ranya. But do not exceed recommended dosage. For safety, make sure you consult a doctor before.
15. Lift the leg
If your back pain is still mild attack, lie down on the floor and lift your leg on a chair so that your thighs form a 90 degree angle with your hips and your legs on the chair with a 90 degree angle to the thigh. This position makes the important muscles in your back relaxed and is a position that most do not overload your spine.
16. Keep moving
Although the first doctor ever advise a long rest in bed, now they believe bawwa your recovery even more quickly if you getting active Indeed, rest in bed for two weeks weakens the muscles and bones of your back and actually slow down healing, in addition to making you more easily suffer the same pain. So do not lie in bed more than two days, try to get up at least once an hour for a walk or stretch.
17. Manipulated
Chiropractors are being recognized by the medical community. An analysis of 25 studies of manipulation-core backbone in therapy, chiropractic manipulation found that they were doing could result in healing for some time on acute back pain without complications. Generally, a chiropractor repeatedly pressed the backbone of the hospital using the heel of his hand. Ask your doctor to refer you to the nearest chiropractor in your area.
18. Get a second opinion
According to the American association of orthopedic surgeons, in a year they have done over 400,000 surgeries, such as spinal fusion and disc removal or destruction disk. However, a study conducted by the organization Blue Cross and Blue Shield found that nearly 13 percent of spine surgery performed for reasons that are less precise. Find at least one opinion from another doctor if the doctor who examines you recommend surgery.
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