Personal Trainer Online: Workoutwiz.com : Treating and Preventing Neck and Back Problems

In This Issue.....

1) Causes of Neck and Back Problems.

2) Treating Neck and Back Pain.

Most of us will suffer from back or neck problems at some time in our lives. Fortunately, the majority of these problems can be treated. If youre one of the lucky people who dont experience neck and back pain, this article will help you learn the causes of neck and back pain in order to prevent future problems.

Causes of Neck and Back Problems.

In order to get a better understanding of what may be causing your neck and back pain, we need to take a closer look at the anatomy of the back. Dont worry, its really not to complicated. Your back includes the bones of the spine, their joints and the discs.

The bones of the spine (i.e. the vertebrae) support body weight. Joints guide the direction and movement of the spine. The discs separate the vertebrae and absorb shock as you move. All of this is held together by muscles and ligaments.

Back and neck problems occur when one or more of these structures is injured.

- Sudden, improper movement or overuse can cause you to strain or sprain the ligaments or muscles.

- Your disc can also be damaged in the same way, which may cause them to bulge or tear. A large tear may cause the disc to press against a nerve. Swelling or inflammation in other parts of the back may cause the nerve to become irritated.

- Back problems can also be the result of conditions that affect the bones or joints, such as arthritis or osteoporosis. Arthritis pain may feel like a steady ache, as opposed to the sharp, acute pain of strains or an injured disc. Osteoporosis weakens the bones of the spine. This can cause the bones to compress and lead to varying degrees of pain.

Your doctor may recommend self care practices for back problems in combination with those practices specifically focused on treating arthritis or osteoporosis. You should see your physician before applying any of the following self care treatments.

More information relating to arthritis or osteoporosis can be found by following the links below. (Note: Both links will take you to the Mayo Clinic web site.)

Related Articles:

- Arthritis, Osteoarthritis

- Osteoporosis

Treating Neck and Back Pain.

Any of these injuries can lead to two or three days of acute pain and swelling of the injured tissue, followed by a slow healing process and a gradual reduction of pain. The following home treatments focus on self care, with the intent of relieving the inflammation, promoting healing and most importantly, avoiding reinjury.

1) Increase Activity.

Short walks every hour or two on a flat surface. Gradually work up to 20-minute walks. Walk distances that you can manage without causing further injury to your back or leg. Swimming is also a great activity for treating back pain.

2) Ice and/or Heat.

Place ice or a moist heat pack on the back and sides of your neck for problems in your neck, upper back or shoulders. If the pain is in your lowerback or glutes, place the ice or heat pack in the middle of your lower back.

3) Medicine.

Over the counter pain relievers can help to temporarily relieve the pain and allow you to move around more freely.

4) Better Posture.

Improving your posture will not only help to relieve the pain, it will also prevent the injury from recurring. Try to keep a small curve in your spine at all times and avoid sitting for long periods of time. If possible, place one foot on a ledge when standing for a long period of time.

In the next article well show you some specific ways to improve your posture, including a few simple exercises that will help you prevent back injuries by strengthening your back and abdominal muscles.

Reference: Kemper, Donald W. Kaiser Permanente Healthwise Handbook. Healthwise Inc.

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