BACK PAIN

Maybe you lifted something heavy or swung a golf club a little too enthusiastically. Or maybe you’ve been sitting in an uncomfortable desk chair for two weeks, sweating over a deadline. Whatever the reason, now you’ve flat on your back, wishing for something, anything that will put an end to the agony.
Almost every American suffer from back pain at some point in his or her life. The bad news is that unless you have a major injury or disc problem, your doctor may not be able to do much for you other than prescribe some pain medication and advice you to rest. The good news is that by following some simple steps, you can be on your feet again in just a few days.
YOU CAN AVOID HAVING TO ENDURE SIMILAR DISCOMFORT IN THE FUTURE.

EASING THE PAIN
The following remedies are appropriate for anyone who is suffering from back pain as a result of tight, acting muscles or a stain. However, if you are experiencing pain, weakness, or numbness in the legs or a loss of bowel or bladder control, see the doctor without delay.
GO TO BED
“Bed rest is a way of removing the stain from the muscles”. The back muscles job is to hold you erect. If you lie down, it takes the stress off of the muscles. The best way to lie is flat on your back with the pillow underneath your knees. Since this position forces you to twist your head to breathe and may cause neck pain.
ICE IT.
Applying an ice pack to the painful area within 24 hours of the injury can help keep inflammation and discomfort to a minimum.
Ice does one thing- it decreases the nerve’s ability to conduct a painful stimulus. Wrapping ice cubes in the plastic bag, then applying the bag on the top of a thin towel that has been placed on the skin. Leave the ice pack on for 20 minutes, take it off for 30 minutes, then replace it for another 20 minutes.
TAKE A HOT BATH.
If more than 24 hours have passed since the injury occurred, ice will not help reduce pain or inflammation. After that time, heat may help increase the elasticity of the muscles by about ten percent. Pregnant woman, however, should not sit in a hot bath for too long, since raising the body temperature over 100 degrees Fahrenheit for long periods may cause birth defects or miscarriage.
GET A MASSAGE.
If you’re lucky enough to have an accommodating spouse, friend, or roommate, ask him or her to give you a rubdown.” Lie face-down and have someone knead the muscles”. Local massage therapist may also make house calls.
RELAX.
Much back pains is the result of muscles made tight by emotional tension. Patients practice relaxation and deep-breathing exercises, such as closing their eyes, breathing deeply, and counting backward from 100.
TAKE TWO ASPIRIN.
Taking an over the counter analgesic such as aspirin, acetaminophen, or ibuprofen may help relieve your pain. However, be aware that not at all medications- not even nonprescription ones- are for everyone. Pregnant woman, for example, should not take any medication without first checking with their doctor. And people with ulcer should stay away from analgesics containing aspirin.

BACK-SAVING EXERCISES.

1. SINGLE KNEE-TO- CHEST:
Lie on your back with your knees bent and your feet on the floor. Grasp the back of one thigh with both hands; gently and slowly pull toward your chest until you
Feel mild tension ── not to the point of pain. Hold to the count of ten, without bouncing, then release. Repeat four to five times with the same leg, then switch sides. This exercise stretches muscles in the hips, buttocks, and lower back ── all muscles that become shortened and tight after a long day of sitting or standing. It
Is a good warm-up to the other exercises.
DOUBLE KNEE-TO CHEST:
Lie on your back with your knees bent and your feet on the floor. This time, grasp both thighs, and gently and slowly pull them as close to your chest as you can. Again ── pull only to the point of slight tension, and don’t bounce. Hold to the count of ten, then release. Repeat four to five times before proceeding to the next exercise.
LUMBAR ROTATION:
Lie on your back with your hips and knees bent, your feet flat on the floor, and your heels touching your buttocks. Keeping your knees together and your shoulders on the floor, slowly allow your knees to rotate to the right, until you reach a point of mild tension. Hold for a count of ten, then return to the starting position. Repeat four to five times on the right side, then switch to the left.
PARTIAL SIT-UP:
Lie on your back with your knees bent, your feet flat on the floor, and your hands gently supporting your head. Slowly curl up just to the point where your shoulders come off the floor. Avoid bending your neck. Hold for a few counts, then roll slowly back down. Remember to breathe as you do the exercise Repeat 10 to 15 times. This exercise strengthens the abdominal muscles; strong abdominal muscles help you maintain good posture and reduce the possibility of back injury.
ACTIVE BACK EXTENSION:
Lie on your chest on the floor. You can put a pillow under your stomach (not under your hips) if that feels comfortable. Put your arms at your sides, with your hands next to your buttocks. Slowly extend your head and neck and raise your upper body slowly off the the floor. Hold for five to ten counts. Slowly lower yourself back to the starting position. Remember to breathe as you do the exercise. Repeat five to ten times.
POSTURE ENHANCER:
Stand with the back of your head, your shoulders and shoulder blades, and your buttocks held firmly against a wall. Your heels should be about six inches away from the wall. Do not allow your lower back to curve excessively. Start with the back of your hands against the wall at thigh level. Slowly slide the backs of your hands up the wall, without allowing your elbows, head, heels, buttocks, or shoulder blades to lose contact with the wall. ) The movement is similar to making angels in the snow.) Stop at the point where your arms are so high that the above-mentioned body parts cannot stay against the wall. Repeat five times.
OFFICE EXERCISE:
If you spend many hours a day hunched over paperwork at a desk, chances are your lumbar, or lower, spine is being stretched and pulled in the wrong direction. (The lower spine’s natural curve is slightly inward, toward the abdomen. Hunching forward causes the lower spine to be curved outward, toward the chair.) Poor sitting posture puts stress on the ligaments and other tissues. To give your lower back a break, periodically get up to standing position, with your feet shoulder-width apart and your hands on your hips. Slowly lean back to a point of mild tension and hold for a count of ten. Repeat four to five times.
You should also practice getting out of your chair properly with your feet shoulder-width apart, your head up, your eyes focused straight ahead, and your buttocks stuck out. Use the strength of your arms, legs, and buttocks, instead of your back, to help you rise.