Preventive measures for Back Pain

Dear Readers,

In this week’s newsletter from www.orthomedical.in, lets get to know the care and the preventive measures of back pain in daily routine life which helps reduce backache. We came across this article in http://www.nlm.nih.gov/ and wanted to share this with our readers.

Back pain is the second most common cause of long-term sickness .The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress.Most of us complain of back pain at some point in our lives. Back pain does not kill but it  tortures. A common myth about back pain is that you need to rest and avoid activity for a long time. In fact, doctors do not recommend bed rest. If you have no sign of a serious cause for your back pain (such as loss of bowel or bladder control, weakness, weight loss, or fever), stay as active as possible.

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EXERCISE TO PREVENT FUTURE BACK PAIN

Through exercise you can:

  • Improve your posture
  • Strengthen your back and improve flexibility
  • Lose weight

Avoid falls, A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training.

Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. These types of aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.

Stretching and strengthening exercises are important in the long run. Keep in mind that starting these exercises too soon after an injury can make your pain worse. Strengthening your abdominal muscles can ease the stress on your back.

Avoid these exercises during recovery:

  • Jogging
  • Contact sports
  • Racquet sports
  • Golf
  • Dancing
  • Weight lifting
  • Leg lifts when lying on your stomach
  • Sit-ups

TAKING MEASURES TO PREVENT FUTURE BACK PAIN

To prevent back pain, learn to lift and bend properly. Follow these tips:

  • If an object is too heavy or awkward, get help.
  • Spread your feet apart to give you a wide base of support.
  • Stand as close as possible to the object you are lifting.
  • Bend at your knees, not at your waist.
  • Tighten your stomach muscles as you lift or lower the object.
  • Hold the object as close to your body as you can.
  • Lift using your leg muscles.
  • As you stand up while holding the object, do not bend forward.
  • Do not twist while you are bending to reach for the object, lifting it up, or carrying it.

 At Orthomedical , our back support and treatment belt WG30  helps to reduce the worst pain.People across the world have been using it  for over 20 years as a preventive measure and alternative for back surgery.

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Other preventive measures for back pain include:

  • Avoid standing for long periods. If you must stand for your work, place a stool by your feet. Alternate resting each foot on the stool.
  • Do not wear high heels. Wear shoes that have cushioned soles when walking.
  • When sitting, especially if using a computer, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.
  • Use a stool under your feet while sitting so that your knees are higher than your hips.
  • Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods.
  • If you drive long distance, stop and walk around every hour. Do not lift heavy objects just after a long ride.
  • Quit smoking.
  • Lose weight.
  • Do exercises to strengthen your abdominal muscles. This will strengthen your core to decrease the risk of further injuries.
  • Learn to relax. Try methods such as yoga, tai chi, or massage.

One of the customers  found WG30 belt as an excellent solution  for his  slipped disc problem.He’s in his sixties and enjoys golf. He wears the Disk Dr. belt as a preventive measures while playing golf and long distance driving without discomfort.He normally uses the belt for six hours every day which provides him relief from pain.

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Herniated Disc – Home Treatment

Dear Readers,

Greetings from Orthomedical !!

In this week’s blog from www.orthomedical.in, we are going to understand about various home treatment which can help relieve symptoms caused by a herniated disc. Home treatment can also strengthen your back, which may help prevent further injury.  We come across this article in http://www.webmd.com/ and wanted to share this with our readers.

The following steps may help to reduce pain:

Relax – Find a comfortable position for rest. Some people are comfortable on the floor or a medium-firm bed with a small pillow under their head and another under their knees. Some people prefer to lie on their side with a pillow between their knees. Don’t stay in one position for too long.

Walk – Take a short walk (10 to 20 minutes) on a level surface (no slopes, hills, or stairs) every 2 to 3 hours. Walk only distances you can manage without pain, especially leg pain.

Take pain medicine if needed, such as acetaminophen or medicines that reduce pain, swelling, and irritation, including ibuprofen or naproxen .These medicines usually work best if you take them on a regular schedule instead of waiting until the pain is severe.

Try heat or ice. Try using a heating pad on a low or medium setting for 15 to 20 minutes every 2 to 3 hours. Try a warm shower in place of one session with the heating pad. Or you can buy single-use heat wraps that last up to 8 hours. You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours. You can use an ice pack or a bag of frozen vegetables wrapped in a thin towel. There is not strong evidence that either heat or ice will help, but you can try them to see if they help. You may also want to try switching between heat and cold.

Steps to strengthen your back

Exercising may help speed your recovery, prevent reinjury to your back, and reduce the risk of disability from back pain. Other steps that may help keep your back strong and healthy include losing weight if you are overweight, and quitting smoking if you smoke.

Our Back treatment and support product WG 30 is recommended for Herniated Disc.

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The Disk Dr. features a unique air pocket expansion system that helps combine both effective treatment and the relief of pain by helping to reduce pressure within the lumbar vertebrae. Disk Dr. Waist WG30 not only widens and supports lumbar vertebrae but it also forces muscles around the waist to exercise more.

4 exercises to banish your back pain

A number of our subscribers had requested for exercises which would help them to banish their back pain. We came across few exercises in Reader’s Digest and have presented them here. This is for reference purposes only and should be carried out only under careful supervision. In case the pain is severe, Disk Dr.WG 30 can provide back support and treatment. Following a stretching routine can keep tendons, ligaments, and joints limber and help relieve muscle tension and arthritis pain. The following stretches target the postural muscles to help relieve muscle pain, and improve your range of motion.

Knee Hug
Target: lower back


Lie on your back with your knees bent and your feet flat on the floor. Exhale as you use your abs and hips to pull your knees toward your chest. Place your arms behind your knees with your palms on your elbows. Use your arms to pull your knees closer to your chest. Hold for two to three seconds, then release your legs, lowering your feet slowly to the floor. Repeat.

To increase this stretch, raise your chin to your knees as you hug your knees to your chest.

Cobra (Press Ups)
Target: abs and lower back

Lie facedown on the floor with your hands near your shoulders, palms against the floor. Exhale as you start to straighten your arms to raise your upper body, keeping your elbows tucked close to your sides. Keep your hips and lower body relaxed and on the floor. Stop when you begin to feel a stretch in your lower back or waist. Hold for two seconds before lowering yourself to the original position. Repeat.

Side Twist
Target: entire side-muscle groups, from outer thighs and hips to upper back

Lie on your back, your arms out to the sides, your knees bent, and your feet flat on the floor. Exhale as you lower both legs slowly to the left, keeping your knees together and bent. With your left hand, gently press down on your right leg until you feel a strong stretch along your right side. Inhale as you raise your legs toward center. Repeat for two to four reps, then switch sides.

To intensify this stretch, bring your upper leg slightly forward as you lower your legs to the side.

Cat’s Back
Target: upper and lower back and spine

Rest on your hands and knees, keeping your back flat. Exhale as you curl your back upward and lower your head until you’re looking at your abdomen. Hold for a moment. Inhale as you lower your back slowly until it is arced as far as comfortable, raising your head so you’re looking up toward the ceiling. Repeat.