Dana SantasParticipate in a four-part series to learn how to recover and prevent back pain Please look. Known as the "mobility maker," Santa is a professional sports certified strength and conditioning specialist, mental and physical coach, and author of "Practical Solutions for Back Pain Relief". .. 11}
(CNN)If you are suffering from back pain or have had back pain in the past, you are not alone.
It is understandable that you feel helpless when you have back pain. Acute seizures can make you feel immobile for days or even weeks and wonder if you feel better again.
There are multiple herniated discs on the back, so you can see how it feels. But as someone who has healed my own back pain and now has a painless and active lifestyle, I also aim to provide people with the information and resources they need for painless recovery and life. .. Therefore, we share this four-part series.
In this first article, find your personal experience with back pain, why aggressive techniques are more effective than passive approaches, and find relief now and future pain. I will prevent it. The second part looks at exercises for sustained relief and strength reconstruction, and the third article focuses on relieving sciatica. In the previous article, we'll help you create your own back pain prevention plan.
Join this series when you're out of pain and ready to go out.
Understanding your pain as your experience
Back pain is a very individual with a myriad of causes and symptoms that affect recovery and prevention strategies. Problem.
Poor breathing mechanism and posture
Waist tension
The hips are designed to be more stable than movable, so if your hips are tight and you don't have enough rotation, you can supplement your hips. Returning to the back during a twisting motion can lead to muscle and disc damage.
Physical trauma
"Fractures" with spinal fractures are rare, but can be caused by serious trauma such as a fall or a car accident. I have. In general, these incidents result in hernias and / or muscle damage, as opposed to fractures.
Age-related degeneration
Back pain is not a normal part of aging. However, after the age of 30, as bone density and muscle mass begin to decline, disc health also deteriorates, which can lead to back pain problems, especially if you do not exercise regularly.
Sit-down life
As mentioned above, regular exercise is the key to our muscle and bone health. Because our bodies are designed to be mobile, a tendency to sit creates stiff and weakened muscles that reduce joint lubrication, including disc dehydration. All of these can lead to back pain.
Excessive weight or pregnancy
Extra weight in the abdomen increases the risk of back pain and causes muscle tension by exerting additional pressure on the spine There is a possibility. Nerve and herniated disc sandwiched.
Stress
When you feel chronic stress, the body's stress response causes muscle tension and increases sensitivity to pain, causing back pain.
Back pain is usually classified as acute, chronic, or subacute, depending on the duration.
• Acute lasts less than 4 weeks.
• Chronic, even intermittent, is 12 weeks or longer.
• Subacute is 4-12 weeks.
Understanding the potential causes of pain and their classification enables more effective conversations with doctors and other healthcare professionals.
Seeking safe and effective remedies
When back pain first begins, or when chronic pain worsens, just thinking about exercise can be painful. do not worry. In future articles in the series, we'll share safe exercises that can help alleviate certain types of back pain. So far, here are two familiar, science-backed techniques. Neither is contraindicated in any condition, so it's easy to use for some peace of mind.
Mindfulness meditation
Breathing
Additional analgesic options include massage, acupuncture and chiropractic care. Talk to your doctor before trying these treatments to make sure your condition is not contraindicated.
When seeing a doctor, be sure to share your personal experiences and thoughts about potential causes of your pain and lifestyle goals after getting out of pain. Listen carefully, take notes, and ask questions as an active participant in your care plan. For example, if your doctor ordered an image scan such as an MRI or CT scan, don't be afraid to ask what you are looking for. When your doctor provides a diagnosis, ask why your condition indicates that diagnosis and what the prognosis is. If your doctor recommends extreme measures such as rest only or surgery, explain why they believe it is the best approach and ask your doctor to get a second opinion.
Build a positive path to recovery and prevention
Remember that words and thoughts are powerful when working towards recovery. .. Too often, when someone suffers from an acute attack of back pain, they describe it as their back "going out" to them. This kind of negative and passive wording conveys a lack of understanding and responsibility that can hinder healing. Therefore, it is important to have the right information and resources to be positive and proactive.
Our bodies are wonderful vehicles that have been blessed to navigate our lives. We have a duty to take care of them and the only way to do it effectively is to educate ourselves, harness the resources of health professionals and take action. By reading this article, you are already on the positive path. Look for the next article in the series and provide a guide to determine the best exercise to create a long lasting relief.