Some physiologists often claim that we human beings pay for our upright posture with painful back problems. Yet it's never socially acceptable or practical to crawl or walk on all fours. We are so unlike our upright distant ancestors who strengthened their posture is by running, hunting and gathering. We sit at workplaces or desks or drive cars, trucks, or busses more than we run or stretch. So, it is only inevitable that the back and stomach muscles that hold our spine in place have become weak. Back problems are easy to recognize and can be quite common among the young and the old. The usual symptom is an unceasing aching along the spine or a crippling pain in the neck area or on the upper or lower back. The pain is aggravated particularly when bending to lift a heavy object or taking part in strenuous movements. For some people, simply standing up can trigger lower back pain. Back pain is usually caused by weak or stressed back or abdominal muscles. An x-ray can reveal a herniated disk, which is the bulge in one of the cushion light shock absorbers that separates each of the 24 vertebrae. When the disk presses against the nerve, it can cause pain. Other underlying causes of back pain include a poor diet, weak bones made weaker by the lack of calcium, the lack of physical exercise, strain of pregnancy, wrong lifting techniques and poor posture. You can take a variety of vitamin and mineral supplements to help ease back pain. The most important supplement to take would be 600 mg of calcium daily before bedtime to strengthen the bones. In addition, 1000 mg of vitamin C daily can also strengthen the bones and cartilage while 400 IU daily of vitamin D enhances calcium absorption. The effect of calcium is also enhanced by taking additional magnesium and manganese. A small amount of boron taken daily is also helpful in rebuilding damaged or brittle bones. Bromelain, an enzyme derived from pineapples, taken three times daily can help reduce inflammation and pain. Glucosamine sulfate taken after each meal can strengthen cartilage and spinal discs. Omega-3 fish oil is can also help ease back pain. If you prefer the natural method, white willow extract taken three times a day can relieve back pain like aspirin. To support your vitamin regimen, regular exercise can boost muscle flexibility and strength. Walking and swimming are your best bets to help reduce back pain. A simple exercise that you can to is to lie down and draw your knees up to your chest. Then stretch out and relax. Repeat this several times unless pain strikes. When you feel excruciating pain, it is advisable to take only one or two days of bed rest. You must make the effort to slowly become more active as much as possible. Use a hot water bag or heating pad on the site of the pain before taking any medication for it. Sometimes, an ice bag placed on the site of the pain five minutes at a time can also help reduce the inflammation. Do some gentle stretches and stop smoking to speed up healing. Try to add more calcium-containing foods to your diet like broccoli, story genes, salmon, Pinto beans and almonds. If you're not allergic or intolerant, milk is also a good calcium source. Put aside tight fitting jeans and slacks in favor of loose-fitting garments that permit free and normal movement. You may also have to give up wearing high heels unless your doctor allows it. When lifting objects, remember to bend your knees and keep the object is near to your body as possible. At night, sleep on a firm mattress on your side or back, never on your belly. At work, stand up and stretch frequently to break the monotony of sitting. Make sure your chair supports your lower back when you were seated. When your back pain is accompanied by a fever or vomiting, see your doctor immediately and get a second opinion when he suggests surgery. |
