|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Defeating Back Pain Forever
Back pain, one of the most common physical, and debilitating ailments today, affects 70% - 80% of us at one time or another in our lives. However, as a result of the obesity epidemic, that number continues to climb. So if you are suffering or have suffered from back pain, you are not alone!
Back pain suffers, resulting from wear and tear and the aging process, generally are over 40 years of age; but it is not uncommon for individuals in the 30's to experience back challenges. The complex spine changes during aging at varying rates from individual to individual as determined by genetic factors, lifestyle choices, and prior injuries.
Just remember, the odds are in your favor that you will experience some sort of back pain in the future. So what do you do when that happens, and how do you prevent it from happening again? There lies two, seventy two million dollar questions.
First off, don't panic! Over 95% of back pain does not require surgery, and will subside on its own anywhere from a couple of days to months. With the back, it is rather tricky to predict how quickly it will heal. Be patient, and keep positive!
Please be aware that some chronic back conditions such as spinal stenosis, spondylosis, and osteoarthritis may never completely heal without a physicians care. Symptoms generally come and go, and then come and go again, where the recipient learns to manage the condition with medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment all depends on the severity of the condition as determined by the physician's interpretation of the X-Ray, and/or MRI.
1. Avoid motions that irritate it, but don't stay in bed for days on end which will weaken you
2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time
3. See your doctor if pain persists longer than 1 week.
4. Follow pain medication recommendations (such as NSAIDS)
5. Light massage, and pain free range of motion stretching
6. Light walking (no hills) can help
7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching
8. Pool therapy
9. Don't panic! Be patient! Most cases will get better over time.
10. KEEP MOVING (pain free movement) is the KEY!
Now that you are managing your back pain, let's focus on preventing it from occurring again. Depending upon the severity of your specific back condition, you can decrease the chanceof returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW?
"The Secret Answer" - EXERCISE CORE MUSCLES in synergy with your particular condition.
Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you upright, balanced, and able to maintain your spine in a stable position. The muscles that need to be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning: if you don't strengthen your core, the older you get, the weaker your muscles become, and the more vulnerable you will be to pain.
When I mention exercise the core, I am referring to doing the proper exercises for specific conditions. It is impossible for me to tailor this prevention protocol for everyone, since each person needs their own specific program with medical team input. However, I will give you a few basic back strengthening tips. In correlation with your specific condition, you must clear specific exercises with your health care team.
1. Stay active - use back smart exercises on a regular basis
**I will be listing specific back smart exercises in future editions of the multimedia Wellness WORD Newsletter.
To reserve your complimentary multimedia subscription, simply go, right now, tohttp://www.WellnessWord.com
2. While walking and exercising, maintain proper spinal alignment (good posture)
3. Keep your weight under control
4. Don't smoke
5. Strengthen your core muscles
6. Keep the muscles limber and stretched
7. Do cardiovascular exercise ( ex. walk) on a regular basis.
8. Lift with proper form (use legs); proper spinal alignment
9. Contract abdominals throughout the day to protect spine as well as strengthen supporting muscles
10. Avoid the following:
Straight leg sit-ups
Bent leg sit-ups during acute pain
Leg lifts (lifting both legs while lying on your back)
Walking at a high incline
Lifting heavy weights above your waist (shoulder press, standing bicep curl)
Any stretches done while sitting with your legs in a V position
Toe touches while standing
Running or repetitive stair climbing
Excessive spine twisting, and bending
My intention for writing this article is to inform you there is hope. You can get over back pain, and do certain things to prevent it from returning, or returning with more intense symptoms.
Note: Please consult a physician for clearance prior to starting an exercise program. __________________________________________________
To receive your Multimedia Wellness WORD Newsletter for NO CHARGE, simplyvisit http://www.WellnessWord.com to get the final WORD on health, fitness, and nutrition in America today.
Discover all the tips, tricks, and truth in multimedia (video, audio, and text).___________________________________________________
***** Attention: Ezine Editors / Website Owners *****Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, text, and resource box are not altered in any way.
Jim O'Connor- Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness WORD, LLC
Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for WellnessWORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth. He also is the author of a popularebook called Home Gym Shopping Secrets.
HEALTHBEAT: Helping ventilator patients exercise not easy; mouse study ... - Minneapolis Star Tribune
Stretching and the Warm up - Are You Confused?
Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.
An Ab Exercise For Everyone!
I don't have much of a problem with belly pouch or bulge, since I've been doing one ab exercise or another for most of my life to make my abs flat.But most of you haven't done any kind of ab exercise recently or ever in your life so you can benefit by my experience with one particular ab exercise especially.
Exercising - Ways of staying motivated!
The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that, "There is not as much time in the day as there used to be.
Fitness the Goddess Way: Movement vs. Exercise
I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women's movement such as Gloria Steinem, today's best-selling authors and who's who of empowering women doing inspiring work were.
Weight Loss and Exercise in Tough Environmental Conditions
Working out is working out, right?Wrong.Depending on the environmental conditions where youlive, there may be extra precautions that you'll want to consider when trying to lose weight by following a healthy diet and weight loss program.
5 Essential Walking Exercise Tips
Walking exercise is one of the easiest ways to get in shape and burn fat. In fact, mile for mile, you can burn as many calories walking as you would jogging.
How to Find a Gym and Start Exercising
There is hardly a week that passes without an article or study touting the benefits of exercise. Exercise to cure cancer, exercise to lose weight, feel better, livelonger, and stop dementia, the list appears endless.
Some Great Ideas on Staying Fit
Physical exercise is something that you need to do on a regular basis. If you're looking for examples of great fitness exercises to try out, you'll find them on our site.
Great Summer Workouts: Just Add Water
With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing.
Bodybuilding Training Tips - To be a Champion!
Twenty two years ago I fell into the world of bodybuilding by accident. I had absolutely no discipline, determination or confidence in myself.
10 Best Workout Tips
Top Trainers share their secrets to getting slim, toned and strong in record time. It guarantees that you will see results in no time.
Elements of Exercise
Warm upWarming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury.
STRETCHING; Why Should I?
This short article looks at some of the tips, tricks and helpful hints you can use to help prevent sports injury and do-away with stiff, aching muscles & joints. It's been put together to answer some of the more common questions we get regarding stretching and sports injury, and details a number of useful sports injury prevention techniques.
Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you?>> You psych yourself up mentally (you are GOING to do it!)>> You don the outfit (you can practically feel the energy flowing through your veins!)>> You lace up the running shoes (Nike: Just Do It - that's you.)>> You grab your towel (because ANYONE SERIOUS needs a towel).
Online Fitness Coaching
If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don't!However, losing weight in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that you can use the advice that's given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.
Exercise Equals Fun!
Getting America's children to exercise has never been more difficult as the new boob-tube generation slouches in front of TVs, or sits for hours, mesmerized behind shoot-out video and computer games.However, it is possible to foster a regular exercise pattern for children from an early age, with simple activities that are more "fun" than "exercise.
Your Guide To Exercise
Even light exercise is good for you, so don't get discouraged!The most important thing to remember about exercise is that you should pick something you enjoy doing first, and then worry about whether or not it's the best exercise for you later.The biggest mistake that most people make when they start an exercise routine is the choice of exercise.
Performing Potentially Dangerous Gym Exercises
How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.Sit-upTraditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.
Strength Training FAQs
Do you need some beginner's strength training 'how to' information? I know you must have tons of questions. I will try my best to cover most of the beginner questions with this article.
The Degradation of Fitness Science
The world and our selves evolve and exist in a cyclic fashion; good times and bad? ups and downs? we experience changes that seem to repeat, including everyday cycles of sleep-wake and cell regeneration. History is a broad example of cycles, whereby we enter the "dark ages" followed by an "age of enlightenment.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.