Back Pain Self Care Suggestions

Most back pain can be resolved with self care techniques. Because the spinal column is so important the back muscles have quite an elaborate pain receptor system. In most cases, back pain is your body's way of telling you to rest and nourish yourself.

Some back pain is caused by physically abusing the back through trauma of lifting incorrectly or loads that are too heavy, etc. Some is because of allowing one's resources to get run down through poor nutrition, lack of rest, too many drugs or alcohol.

Here are some tips to help resolve back pain.


NUTRITION


Eat a diet with a wide variety of raw vegetables and fruits, and whole grain cereals to ensure a complete supply of nutrients for the bones, nerves, and muscles.

Adequate intake of calcium is essential for the repair and rebuilding of bones, tendons, cartilage, and connective tissues.

Fresh pineapples are recommended as they contain bromelain, an enzyme that is excellent in reducing inflammation. If the consumption of fresh pineapples causes stomach upset, eat it after meals.

To relieve cramps and spasms, eat plenty of fruits and vegetables, especially those high in potassium, such as bananas and oranges. Also drink an adequate amount of warm water.

Adequate intake of minerals, such as calcium and potassium, is essential for pain management. Deficiency of these minerals will lead to spasms, cramps, and tense muscles.

Avoid red meat and seafood in the diet as they contain high levels of uric acid, which puts added strain on the kidneys.

Avoid cold beverages, ice cream, caffeine, sugar, tomatoes, milk, and dairy products.



LIFESTYLE INSTRUCTIONS



Patients are advised to use their knees (instead of bending from the waist or back) when lifting heavy objects.

Stretching and strengthening exercises for the back muscles are essential for long-term recovery. Strengthening the abdominal muscles is also beneficial to reduce strain on the lower back.

Mild exercise such as swimming, yoga, or Tai Chi Chuan on a regular basis is recommended.

For those who are overweight, weight loss is strongly recommended to decrease pressure on the joints and relieve pain.

Proper balance of work and rest is very important. While sitting, make sure the back is straight and the elbows and knees are bent at a 90° angle. Take a break at least once every hour to alleviate pressure on the vertebrae and disks.

Hot baths with Epsom salts help to relax tense muscles and draw toxins from tissues. Rest and relax in the bath 10 to 20 minutes, but avoid becoming over-tired from the heat and soaking. If you can , after the soak, towel off quickly and get into bed to rest.

Using a warm compress can usually provide some relief as long as the back does not feel hot and swollen. You'll know within minutes if heat is appropriate because your back will feel better. In that case, heat is good.

Finally, adequate rest is essential to recovery. It is wise to review the sleeping postures to ensure that the back is being appropriately supported and relaxed.