A series of muscles and ligaments in your back hold the bones of your spinal column in place. You can strain these muscles by stretching them too far, causing tiny tears in the tissue. The muscles are then weakened, so they may not be able to hold the bones of your spinal column in place correctly. The spine becomes less stable, causing low back pain.
Low back strain can be caused by:
Common symptoms of low back strain include pain and stiffness in the back, along with pain in the buttocks and legs ( often in the back of the thigh). This pain is felt the most when stretching, coughing or sneezing. Since some symptoms of low back strain are similar to those of more serious conditions, it's important to get checked out by a doctor. Any numbness and weakness in your legs, or bowel and bladder problems, can be a sign of nerve damage -- and that needs immediate medical attention.
A simple physical examination is sufficient for diagnosis, but your doctor may recommend MRI or CT scan if needed.
Your physiotherapist will guide you through low back strain treatment programme. This programme will include ice and heat application, massages, light exercises which aim at strengthening and improving flexibility.
Once the back pain is gone, your physiotherapist will want you to start a regular exercise routine. This will get your back muscles stronger. It will help you recover, and reduce your odds of low back strain in the future. Your doctor will probably want you to take up low impact sports, like swimming or using a stationary bike.
Whatever you do, don't rush things. Don't try to return to your previous level of physical activity until:
Recovery time depends on how serious your low back strain is. Mild cases may resolve in a couple of days. It can take many weeks for more serious strains. This condition can be prevented by taking proper care and precautions, such as sleeping on the stomach should be avoided, losing weight (if one is overweight), maintaining a proper posture. For details regarding exercises for low back pain, speak to your physiotherapist.
Many people suffer from back pain at some point in their lives. Back pain can occur due to several reasons and not necessarily due to some serious health issues or injuries. Your sleeping position could be your back's enemy, or your mattress or it could be even your favorite pair of shoes.
If you suffer from back pain due to some sort of injury, then you should visit a doctor or a physiotherapist. And then make sure that you do not let your everyday habits ruin your back again!
Here are some crucial things to make note of in your everyday activities that cause back pain:
Stress and Depression:
Any type of stress can contribute to back pain and make it worse. It could either be physical and emotional stress, or perhaps good stress such as winning a lottery or getting married. When you're stressed out, your whole body is also stressed out, including the muscles in your neck and back, which contract and clench up.
Depression has always been known to aggravate back pain symptoms. If you are already suffering from back pain and also flooded with emotions at the same time, then your pain will be worse. If exercise doesn't help you release stress, then you should consult your physiotherapist or doctor to know about other approaches.
Sitting All Day Long:
For all those who are clinging to desk jobs, this is not a good news. Sitting all day may feel nice, but not maintaining a proper posture while sitting may lead to back pain causing your back muscles to weaken because of inactivity. Sitting puts 40 percent more pressure on your spine than standing does.
Slumped shoulders also contribute to back pain. Leaning your head forward or slumping your shoulders can pull on your back and causes pain. You should make a conscious effort all day long to maintain good posture to ease or help prevent back pain. You ears should be over your shoulders, your shoulders should be over your hip joints and hip joints should be over your ankles.
Lack of Exercise:
A diet enriched with fats and overloaded with calories may lead to weight gain. Moreover, being sedentary without sufficient exercise sums up gaining that extra weight. Exercise gives your muscles a definite tone by making it strong and gives your back the needed support keeping it pain-free. Therefore, keeping your back strong and tight with exercise will help you avoid back pain.
To avoid back pain, there shouldn't be air between your body and your mattress when you lie down. Therefore, experts suggest you should go with a mattress that has medium fitness to avoid back pain symptoms. The age of your mattress is quite crucial. You shouldn't sink in your mattress when you lie down.
Pair of shoes:
Sandals without a supportive back can do damage, causing your feet to move from side to side and distributing your body weight unevenly. Flats can also be bad for you, depending on your foot type. Heels that are too high for you will force you to arch your back stressing your joints.
Cigarettes harm more than just your heart and lungs. It deprives cells all over your body of oxygen, including those that control the motion of your back. It is recorded that smokers are more prone to develop lower back pain that those who have never smoked.
We all suffer from back pain at least once in our life-time. Maintaining a healthy body as well as a healthy lifestyle can help you take care of it and prevent it from happening again.
Trapezius is a broad triangular muscle which attaches to the base of the skull, and lies at the back of the neck, over the upper shoulders and extends down your upper back to your mid back. This muscle is more likely to get sore knots or 'trigger points'. Your trapezius muscle consists of three parts and has many different functions, including lifting your shoulders, holding up your neck and head and moving your shoulder blade.
When you are stressed out, your trapezius muscles are some of those first muscles of your body to bother you. These muscles ache with a burning sensation from the base of your skull to between your shoulder blades. The only good thing about them is that they are relatively easy to massage.
What causes Trapezius Muscle pain?
Almost all of us have at least once in our entire lifetime felt pain in our trapezius muscles. There are various reasons that may lead your trapezius muscle to cause pain. However, complete awareness along with proper physical health care can help you keep away from trapezius muscle pain. Here are some major reasons that lead to trapezius muscle pain:
The most important thing is to first relax your shoulders! Stress is one of the primary causes of trapezius muscle pain. Try not to push your shoulders up close to your ears. Avoiding talking on your cell phone by holding it between your ear and shoulder. Instead, you can always use a headset.
If you are stressed and feel stiff around your shoulders, then you can remedy your painful condition by getting a massage done. Massage the trapezius muscles first, that will help you to ease out some of the stiffness.
Bad posture is certainly hazardous to your body. It can build up many physical health problems, making your body vulnerable to various health disorders in the long run.
Many people have a habit of standing or sitting with their heads somewhat forward. This can then cause tension in the trapezius muscles and also cause pain at the back of the neck where it bends.
To avoid trapezius muscle pain, you will have to make a conscious effort to fix your posture and start standing or sitting with a straight back, relaxed shoulders and your ears straight above your shoulders.
Exerting too much of continuous pressure on your trapezius muscles can definitely cause pain. This happens when you carry your heavy backpack for prolonged periods or when you wear a tight bra.
The solution is of course to simply stop pressurizing your trapezius muscles for prolonged periods and by also loosening your clothes by getting them professionally fitted.
The best way to treat your trapezius muscle pain is by undergoing proper massages. You can also prevent your trapezius muscles from being strained by physically training your body to keep it fit and strong. Regular exercises keep all your body muscles strong and prevent them from any strains. To know the right exercises for your body type, you should consult a professional physiotherapist for further help.
Over 80% of Canadians experience some form of back pain during their lives. This makes it one of the most common health problems affecting most individuals. In turn, this has also causes plenty of myths and misconceptions to spurn out in the public space about back pain.
We've had a few customers who come up with bizarre and weird stories that pools into the myths of back pain.
So, here are the myths about back pains you may have heard of.
1. I will always have back pain from now on
Most people get back pain by overstretching themselves or by carrying more weight than they can handle. In turn, their back muscles are stressed out and they are inflicted with back pain.
Many individuals hope that the back pain will recede on its, and if it does not, they have to live with it for the rest of their lives.
2. I should stay in Bed and Rest to recover from Back Pain
Depending on the severity of the back pain, people tend to avoid doing anything and opt to rest on the bed the whole day. Furthermore, there are individuals who believe that they can sleep off the pain and make it vanish.
3. The more severe the Back Pain, the more damaged is the spine
The back muscles provide support to the spine and hence, they are connected. But this is where, their connection ends. The severity of a back pain is not connected to the spine, and the back pain does not indicate any sort of damage to your spine.
4. The Back Pain is due to Something 'Out of Place'
Some individuals complain that their back pain is caused by something out of place like the pelvis being out of alignment. This has proven not to be the case as they get x-rays done and nothing unusual is found.
The most common cause for back pain is constant stress being applied on the muscles. What is needed is not sleep, but reduction of that stress on your back and strengthening of your back muscles.
- Reduce the Stress
Your lifestyle habits are causing a constant stress on your back and ensuring you don't recover from the back pain. Take a good look at your lifestyle. Are you carrying more weight than you can manage? Is your back posture slumped? Do you sit for too many hours on the chair?
Simple lifestyle changes can work wonders to relieve you of your back pain.
- Strengthen your back muscle
By strengthening your back muscles, you can handle more stress and gain relief from the back pain. It can be simple exercises like stretching to complex ones like lifting weights.
It is best you get in touch with a physiotherapist. He will be able to analyze your lifestyle and suggest changes. More importantly, depending on how much range of motion you have and the severity of the pain, he will suggest the right exercises to strengthen your muscles.
At HCR Solutions in Edmonton, you can get access to a trained physiotherapist who will be able to alleviate your pain.
Squash is an indoor racquet sport, played by two or four players in a four-walled court with a small, hollow rubber ball. It can be a fast-moving sport that provides an excellent cardiovascular workout.
Although you need a partner to play squash, there are many squash centers and clubs that offer friendly tournaments and games where you can meet and compete with other squash players.
Squash is a game you can play at any age. The rules are simple and any person can learn it quickly. The game suits a person regardless of size. It can be played for leisure or a competitive sport.
In squash, a player uses a lot more energy than most other sports. Squash helps to:
For New Players
Even though squash is easy to play for anybody, play it wrong and you can expose yourself to injury. Every game requires a quick pace, fast reflexes and quick a bit of sprinting, turning and jumping a confine space.
If you play with the wrong technique, or sprint, stop, pivot or practice any repetitive arm movements, you invite a number of lower and upper limb injuries.
Back injuries and pain are the most common, due to the stooping motions required to reach low balls.
Back Pain Symptoms
Typical back pain symptoms include:
Solutions for Back Pain
Most physical therapy programs are designed to treat low back pain, and include a combination of numerous exercises and stretches, which include
- Lie on your back, hands above your head.
- Bend your knees and roll them slowly to one side while keeping your feet on the floor.
- Hold for 10 seconds.
- Repeat 3 times on each side.
- Kneel on one knee, the other foot in front.
- Facing forwards, lift the back knee up. Hold for 5 seconds.
- Repeat 3 times on each side.
One-leg stand (front)
- Holding onto something for support if needed, bend one leg up behind you.
- Hold for 5 seconds.
- Repeat 3 times on each side.
- Lie down with your knees bent.
- Tighten your stomach muscles and flatten your back against the floor.
- Hold for 5 seconds.
- Repeat 5 times.
If the idea of exercising regularly doesn't excite you, one of the simplest methods to prevent back pain is by following a simple pre game warm-up routine.
If you think there is no difference despite warming up and taking other precautions, contact your local physiotherapist for help regarding the same.
A chronic back pain usually occurs because of your lifestyle problem than an actual medical one. So the best way to deal with it and ease away the back pain is to make some alterations in your lifestyle. By constantly straining your back, it will take a toll and affect your spine and back muscles.
Here's what you should consider changing in your life.
Stop Carrying Heavy Things
You aren't Hercules, so don't push your body to carry more weight than it can. Whether it is your grocery bags or a carton, avoid it if it is too heavy. When your muscles aren't built for that strain, then your back muscles are going to feel a terrible pull.
Sit Right at the Desk
Half your back pain is probably caused by slouching over at the desk. Sitting stiff, hunched over the computer just tenses your back muscles.
- Stay aware of your posture at the desk and sit upright.
- At least every hour or so, take a break from your desk.
- Stretch your arms out when sitting.
- Find the right desk height. Adjust the chair height to ensure you're sitting at the best possible one.
A Tensed Sleep
Your sleep may not be relaxed enough for your back.
- Use a pillow when you sleep so you don't strain your head and neck.
- Never sleep on your stomach, it is uncomfortable and you're straining your back muscles.
- The best position to sleep on is your side. Place a pillow between your legs to provide support to your hips.
- If you sleep on your back (which is not a bad position), place a pillow underneath it.
Find the Right Mattress
Many people sleep on the wrong mattress and fail to realize that it's the cause of their back pain. If you feel that your back is stiff in the morning, then it's probably the mattress that's the problem. You got all kinds of mattresses to choose from like airbeds, foam, latex, futons, etc.
The right mattress needs to be comfortable, have good support for your back and be firm. Firmness is very important – the correct firmness provides the right support and comfort. Keep searching until you find one that fits within these three criteria.
Go for a Walk
A walk is a fantastic way to release the tension from your back. It stretches out the muscles helping it relax. Also, stretch down and touch your toes.
It's a simple and effective way of getting rid of any stiffness in your muscles.
Wear a Back Brace
A back brace provides your muscles with additional support. Start wearing it often and you'll find a world of relief descend upon you.
Back pain is more than a daily annoyance. If you've been ignoring or living with it for a long time, you should do something. Following these tips is a good option that will give you some relief and improve the situation.
Anyone constantly plagued by chronic neck pain knows that it is more than just an annoyance. . Like every other chronic pain, the chances are that your neck pain has been caused by your lifestyle. The way you carry your bag, your posture and even your walking style can contribute to your neck pain.
We may use the neck to only move our head, but its muscles are connected with the rest of our body. This means a strain on your shoulder, arm or spine can easily affect your neck muscles.
The Screen Staring
Whether you are at office or home staring at your computer or television screen, your posture makes a difference. A number of studies have found that the longer a person sits in front of a screen, the more the back, shoulder and neck pain.
Do not sit at the screen for too long. Get up, take a short walk and then sit back. Additionally, keep flexing your body to prevent stiffness.
Carrying Your Bag
Whether it is a backpack, a small carry bag or purse, its weight and how you carry it matters. In general, try to keep your bag light. If the bag is heavy, make sure it has straps on the shoulders so you can evenly distribute the weight.
The worst thing to do is to carry the bag on one shoulder, especially when you can two-strap it. Using one strap misaligns your body.
Taking a Drive
If you have a car, you probably use it a lot to commute to work and social functions. Those long times you spend in the car can be the cause of your pain. Once again, it largely depends on your posture.
- Don't slouch on the seat
- Adjust the seat so that you're seated comfortably
- If it is a long distance drive, don't strain yourself. Take breaks and stretch yourself
Picking up the Phone
If you are someone who is constantly on the phone making long calls, then you are definitely straining your neck. Long phone calls can lead to holding the phone by the crook of your neck between your head and shoulder. That's the worst thing you could so, as it's such an obvious strain on your neck muscles.
Either get a Bluetooth headset or use the speakerphone - talking for hours over the phone will be much easier.
The reason for your stiff or frozen neck could just be your sleep posture. Never sleep on your stomach as it just makes things awkward for your neck and head. The best position would be to sleep on is your side.
Also, have a pillow that is comfortable. You don't want one that is too high, plump or hard.
Physical therapy will offer relief for your neck pain, but if you really want to completely stop it from recurring... change your lifestyle!