We don't give back pain enough attention because it's so common.It usually resolves on rest after taking a painkillers.If these conditions are not taken care of, they could be the first sign of progressive water loss from the discs in your spine, which can lead to disc degeneration.Each day the adult spine loses up to 20mm of disc height due to the loss of fluid from the disc.Sleeping can help regain some of the fluid.By the time you reach 60, you will lose two inches due to the gradual reduction of the disc height.It is possible to get years of healthy bones and a strong back byhydrating your spine.
Step 1: Drink lots of water.
There are discs in the body.The discs are also dehydrated if the body is dehydrated.Water is important for the health of the discs.Dehydration will make it hard to get back to normal shape and function.Each day you should drink about 3 liters of water.You should be able to reach the water with your blood circulation.
Step 2: Your blood should be alkaline.
Our normal body pH is 7.4, which is slightly alkaline.It is possible to deposit calcium in immature bones.The excess acid in the body can be mitigated by various alkaline substances.Calcium is lost from bones and cartilages.Coffee, cigarettes, alcohol, refined sugar, junk foods, and fast foods.Make our body acidic.Try to avoid them.Vegetables are good for maintaining alkalinity of blood and body tissue.It is a good source of calcium if you consume too much milk.
Step 3: You should eat calcium-rich foods.
The bones are made of calcium.It is important for the health of the cartilage.Calcium strengthens discs and fibrocartilages.It is important for the elderly and post-menopausal females, who are more prone to develop osteoporosis.Calcium rich foods include nuts, seeds, green vegetables, and nut-milks.If you have a calcium deficit, you can take calcium supplements.If your symptoms disappear completely, you should take Tab Calcium 500 or Tab calcium+ Vitamin D once daily.
Step 4: It is possible to exercise.
Regular exercise is good for bones and joints.Any form of exercising can be done.Strengthening back muscles improves weight bearing potential.Increases flexibility in the spine.The weight is evenly distributed and this reduces back strain.The spines are strong because of the reduced age related bone loss.
Step 5: Lose weight.
You might have noticed that obese people complain more about their spine problems.When a person is obese the weight on the spine has to be taken care of.Minor injuries are caused by this.Try to keep your weight in check.Your doctor will be able to figure out a good weight for you and give you a plan to lose it.A few pounds can make a difference.
Step 6: Improve the flow of blood in your back area.
Good circulation is needed to keep the discs hydrated.Blood circulation will be slow if you take rest all day long.The best ways to do this are activity and massage.Ordinary activity can be used to improve circulation.If you are sitting down for a long time, get up and take a walk.Blood supply will be improved by massaging the back.You might need the assistance of another person.Ten minutes a day would benefit you.
Step 7: You should consider taking a supplement.
Glucosamine and chondroitin are important components of the body.The flexibility of the cartilage is important.You can use these supplements to strengthen your body.Tab Glucosamine + Chondroitin can be taken three times daily.The dose can be reduced after 60 days.Glucosamine sulfate cream can be used in the affected area.It will speed up the healing of the fibrocartilage.Rub the painful area with a thin layer of cream.It should be used two times a day until the pain goes away.
Step 8: Get some form of back therapy.
You're protecting your back against disc dehydration when you take precautions.You can use alternative medical therapies.When they can reduce the progression of the degeneration and cause some regeneration, they work well during the initial stages of disc dehydration.Chiropractor care.In this type of care, a hand restores the alignment of the spine.Chiropractor manipulate the joints and restore alignment with controlled force, which relieves the stress to a greater extent.Only a trained and certified Chiropractor can do this.There is massage therapy.This improves blood circulation to the joint.There are various types of massage therapy.Variable results are done.The flow of water to rehydrate the damaged disc can be aided by increasing the disc space.If there is acute swelling and pain at the site, this form of therapy should not be tried.Ultrasonic or electrical stimulation, bracing, pool therapy, posture training, flexibility and strength training are all popular.It is worth trying but under the supervision of an expert and with your doctor's approval.
Step 9: Stand and sit upright.
We need to change our postures for daily activity because they have a big impact on our discs.Some postures put stress on the discs.The discs should remain relaxed when you are moving.Make sure your torso is straight as much as possible.Put pillows under your knees while lying on your back and between your legs to support your lower back.Keep your whole back in contact with the back of the chair by sitting with your back straight.While sitting on a chair, put your buttock as far back as possible.Contract abdominal muscles while standing and keep your back straight.If you need to lift an object from the floor, squat first and then take the object with you.Keep the object on the knee if you lift one knee.Stand up and keep your back straight.Don't sit or stand for a long time.
Step 10: Repetitive movements and bad lifting postures can be avoided.
The discs can suffer wear and tear from repetitive movements.The primary position to avoid is forward bending.To lift something, bend with your legs and back straight.It's important to keep objects close to your body.Repetitive twisting and rotation can be avoided.If you are going to rotation, make sure you move with your feet first, not twisting at the waist.If you were to twist to the right, it's a good idea to put your right foot out first and then follow with your body.The body can reduce rotation at the spine.
Step 11: You should rest when you need to.
It is mandatory in all cases.When you are resting, the weight is shifted from the spine and back muscles to make you more comfortable.Since it will weaken the back muscles, complete bed rest is not advisable.Every hour or so, get up and walk around.
Step 12: Start with the medications.
Anti-Inflammatory drugs can help the patient resume normal activity.They help you to exercise, stretch out your back, and eliminate pain.NSAID's are the first line of treatment for back pain.Ibuprofen, aspirin, indomethacin, diclofenac, etc. are examples.There are narcotics like Codeine and morphine.Sometimes they are given when there is excessive pain.Side effects can create other problems if you take them for a short period of time.The most common side effects are nausea, vomiting, and giddiness.The drugs are only available by prescription.chlorzoxazone should not be taken for more than 2 to 3 days because it is associated with drowsiness, depression and lethargy.They help with muscle spasms.When there is excessive pain and all other treatment options have failed, doctors sometimes advise to inject the mixture of cortisone and local anesthetic into the space around the spine.baseline investigation is advised if the cause of pain is determined by a CT Scan or Magnetic Resonance of the back.
Step 13: Consider surgical correction.
There are different types of surgery for disc injury.Disc rehydration can be improved by laminectomy and dynamic disc stabilization.Recurrent cases of spondylosis can be treated with spine fusion.Disc regeneration using mesenchymal stem cells is definitely the future of all disc degenerative disorders, but at present it is still under the trial phase.Surgical correction may not be successful in all cases and is associated with certain risks, so it should be tried only when all other conservative methods have failed.
Step 14: Pull the knee.
It helps to relieve sciatic pain.It is best to consult a doctor before doing any physical activity.Some exercises may cause further damage to the disc.The purpose of exercise is to strengthen the muscles that support the spine.The knee pull is when you Lie flat on your back and grasp one knee with interlaced fingers.Keeping your back straight, pull the knee to your chest.Hold for 20 seconds.Do the same for the other knee.In a session, repeat this about 20 times.2 sessions a day.
Step 15: The tilt of the uterus.
The name suggests tilt your pelvis forward.Lie on your back with your feet on the floor.Press the floor with your lower back and buttock.You should keep pressing for 20 seconds.The forehead to knee stretch should be done the same number of times.
Step 16: Curls on the abdominals.
This is to strengthen the abdominal and side muscles.Lie on your back with your feet on the floor.Take your hands behind your head.Keeping your back on the floor, slowly and gradually lift your head and shoulder blade.Tension will be felt in your abdominal muscles.Slowly lower your head for five seconds.This will be repeated five times in a session.Gradually increase the repetition to 20.
Step 17: Do reverse sit ups.
Gradually increase the degree of leaning to near lying position and return to upright position as you learn to keep balance.Sit on the floor with your back straight and knees bent.Put your arms in front of you.Lean back slowly and keep the abdominal muscles tight.Use your abdominal and side muscles to avoid falling backwards.For 20 seconds, hold this position.This is done 20 times per session.There are two to three sessions per day.
Step 18: Back extensions.
The exercise helps to push the discs forward.Lie on your stomach.Put your palms on the floor and raise your head and shoulders.Return to normal position after holding for 10 seconds.Relax for 20 seconds.Increase the number of reps by twos.