6 Easy Ways On How To Effectively Cope With Chronic Pain

exercise-home-resistance-resistance-band-410x290Chronic pain is any type of pain that lasts for more than three months. While this is a pain that can trigger whirlwind of emotions, if well coped with, a person can still be able to enjoy life normally. When you experience chronic pain, you don’t need to beat yourself up or spend everyday wishing the pain away; by just learning various coping skills, you can find yourself facing each day with joy and peace. Here are the 6 easy ways on how to effectively cope with chronic pain:

Control your mind
Our mind and body are connected. This is why, according to research, when you face any circumstance in life, by just taking charge of your mind you can completely manage the situation. Try as much as possible to turn your mind away from the pain or any other disturbing situation. There are various techniques that you can use to control your mind including, meditation, relaxation and visualization. You can as well enroll in a Yoga class to learn various relaxing exercises.

Fun activities
This is another effective tip on how to cope with chronic pain. Engaging in fun-filled activities such as hiking, swimming, watching movies or going for vacation or even walking your dog can help you shift your mind from your pain to what makes you happy. There are different mood-lifting activities that you can engage in regardless of the pain you are going through. The amazing thing about such activities is that they make you feel good which intern boosts your immunity making the pain less severe, and thus boosting your ability to cope.

Exercise
Whether your chronic pain is mild or excruciating, episodic or continuous, there is still a type of exercise that you can engage in. Only that you should not try involving in what your doctor has not recommended or what you feel is magnifying the pain. Exercise enhances smooth circulation of blood to all the parts of the body which intern triggers quick recovery. By exercising, you reduce stress and increase the energy level in your body making your mind more powerful to cope with the chronic pain.

Nurture your spiritual life
There is nothing as freeing as knowing there is a high power above that cares and is able to take away all your pain, fears, worries or any other debilitating circumstance in your life. Taking a moment each day to connect your spirit to the high power can significantly strengthen your coping skills and even hasten the whole healing process. You can take some time everyday to pray; read and visualize on the word of God in order to increase your intimacy with Him. Another way to strengthen your spirit is joining online forums and groups where you can learn and share with people who have faced similar challenges and how they made it through.

Avoid spending time alone
Unless you are meditating or visualizing, you should always ensures there are people around you. This is important especially if you usually find yourself falling in the rut of worrying, self-pitying or self-criticizing about your pain whenever you are alone. In addition to the physical group, with internet, you can always have a virtual company in your day-to-day endeavors. This you can achieve by joining online forums, groups or even connect to various counselors online and enjoy the miraculous support. These groups share coping tips, ideas and success stories of people who have been able to overcome the pain or coped with it completely.

Be grateful and embrace the moment
Life will always happen; and that there are situations that we can’t fully take control of but we can change our perception. You should stop focusing on what you don’t have, what you are going through or circumstances you wish were different in your life. Take deliberate action to dwell on what you already have; be grateful for the supportive people in your life, your family, your children and the fact that you’ve seen another beautiful day. The past has happened and gone forever, the future only exists in our minds but the present is all we have; dwell on it. When you focus on the present good things in your life, your future will always be bright. Remember, the chronic pain may not cease but by learning how to cope with it, you can still face and enjoy your life normally and to the fullest.

What Treatments Will A Pain Clinic Perform On My Back

sibell-red-ballWhen your back is stiff, you will feel it in your upper back, lumbar area, neck and sometimes in your tailbone. Everyone will experience this type of pain and it can be many issues that will trigger this pain. Most of the time, the pain will go away after a day or two, maybe even a week later.

But when the pain lingers or becomes more intense, it may be time to get medical attention. Most people will make schedule an appointment with their primary doctor first. He or she will examine the patient, ask questions, and take x-rays.

Once they a determination where the pain is at and what is causing it, they will prescribe pain medications. However, when that isn’t helping the patient any, their doctor may refer them to a pain clinic.

The Goal: Find The Problem

Before any doctor can heal an aching back, they must find out where the pain is and what is causing the pain. At the pain clinic, there will be several professionals assigned to a patient. They each have a focus on pain and will try to discover if there are any underlying issues that are causing the back pain. At a facility such as this, treating these types of conditions with the musculoskeletal system and each will have their own focus on the various pains.

They will start by eliminating things that may be causing the pain, such as bad posture, and injury or muscle strain. The most common cause of lower back pain is fractures, osteoarthritis, osteoporosis, spinal stenosis, and spondylolisthesis.

If it is determined that one of these causes the back pain, the pain clinic team will determine which member of the team is best suited for helping the patient. It may be recommended that the patient work with one or more of the specialists depending on what kind of pain, what is causing the pain and where the pain is located.

There are varieties of treatments available at a facility like this which will either cure the pain or help ease the pain for the patient. The treatments that are most typical for back pain include the following and some not listed here:

Heat Treatment

For chronic back pain that is mild, a pain doctor may recommend using hot compresses. This is something you can do in your home once you have received instructions from the pain clinic staff.

Massage Therapy

For a patient that has been experiencing back trouble for a long time, the pain clinic team may recommend massage therapy with a therapist at there.

Physical Therapy

When the pain has become uncontrollable and you aren’t able to perform your daily activities, the pain clinic team may recommend physical treatment. The specialist that will be in charge of this will have numerous exercises for you to do there and home, all to improve your muscle performance.

Knowing What Causes Upper Back Pain Can Help You Take Proper Preventive Measures

9208621_f520Poor Posture

One of the most common causes of upper back and neck pain is a poor posture. In fact, it could also lead to headaches. The bad part with a wrong posture is that it occurs over time so people often can’t pinpoint the reason for the back pain. In fact, many ignore the first signs and it becomes a part of them. Daily activities like working at the computer for an extended period of time or reading in bed could over time lead to a bad posture. The basic rule to avoid this is to try to keep your head in a neutral position most of the time. Do not strain it or hunch the neck for a long period.

Herniated Discs

A bulging or herniated disc can cause pressure to the nerves and other parts of the body. When pressure is put on nerves that exit the spine, it can lead to upper back pain. Cervical discs are usually less prone to herniating than the lumbar ones but some kind of accident or whiplash lead to a herniated cervical disc.

Injuries

The most common injury that affects the neck and back is whiplash. Whiplash is the injury that occurs when the head is whipped back in a sudden and violent motion. It usually occurs in car accidents or while playing certain sports. At this time, the muscles, ligaments and tissue that support the neck get damaged. Very often, the consequences are not felt for a few weeks and sometimes may even start to crop up after a couple of months. So if anyone suffers from some kind of accident where whiplash occurred, it is important to keep an eye out for any signs of injury. A consultation with a chiropractor will help in minimizing any possible damage.

Stress

Muscles tense whenever there is any form of mental or emotional stress. It is a basic survival response given by the muscles in order to avoid injury, but if it keeps happening and lasts for a length of time then these tense muscles could be the cause of the injury. If you pinch your trapezius muscles and it causes you to wince, it means that the muscles are tight. Relaxation and deep breathing techniques will help to calm them down.

Subluxations

A misaligned spinal vertebra is called a subluxation. This usually occurs because of the weight of the head on the spine. Subluxations should be corrected as soon as possible because they can have very long lasting effects on the back.

 

Does Back Pain Ever Go Away

back-pain-by-algonquin-chiropractic-centerSometimes it seems that your back pain will never go away. You have tried all the treatments from rest to physical therapy, even surgery, but the pain lingers. Sure some days are better than others. There are days when there is no pain and then days when the pain just makes you want to lie in bed. Is there any sure fire way to back pain go away and never return?

Well the short answer is no! I say this based on my own experience and research. The back is a complex system of vertebra, disc, nerves, spinal column, muscles and ligaments. Keep all this properly aligned relies on many factors. Below are four of the biggest factors.

  1. Weight: Even an extra five pounds of weight can put enormous strain on your back, especially if it’s around the middle an area where most men gain weight.
  2. Lack of Exercise: Keeping the weight off goes hand in hand with exercise. We are a sedentary people. Humans were not meant to sit all day. Are bodies were designed to be on the move.
  3. Improper lifting: We all know or should know the proper way to lift. Heck many boxes have illustrations and instructions on how to lift, but do we pay attention?
  4. Weekends: Who does not love the weekends? It is a chance to relax and maybe get outside and do some yard work or play golf. But wait a minute, you have been sitting on your duff all week and now you put a strain on your body. A body that is out of shape and you get a backache. What did you expect?

So if you are suffering from back pain how can you expect it to go away if you fall into one or more of the above factors? Popping a few pain pills or even having therapy and/or surgery may reduce or eliminate the pain for the time being. But unless you seriously look at the reasons for the pain happening in the first place and address the source of your back problem the pain and discomfort will return.

The only real solution is to aggressively deal with the issues that are causing the problem. If it is being overweight than a diet and exercise program is in order. Some people have the discipline to go on a diet by themselves, but others need a more structured approach. Remember unless the change in diet is one that you can maintain after losing a few pounds, chances are you will just gain back those pounds.

If I have learned anything from my own journey it is this: Knowing what works for me and adapting a life style that helps me maintain my ideal weight and muscle tone takes time and dedication. Also knowing what triggers my pain things such as shoveling snow and raking leaves means I approach these tasks aware of the proper technique and my own limitations.

Yes I still get some back pain from time to time. Usually when I overdo it and or lay off my exercises. But based on my experience with my back and the knowledge I have gained over the years I also know what I have to do to eliminate the pain. Wanting to live an active life, I accept the fact that my back will act up once in a while, but I now know how to ease the pain and go on with my life.

Using Inversion Tables for Low Back Pain

inversion-tableIs using inversion tables for low back pain a good idea? Is it safe? Who shouldn’t use one?

These are all very important questions for anyone considering inverting. Although simply hanging upside down may seem benign, it can aggravate certain types of health conditions. In this article I’ll discuss what I’ve learned in my experience with inversion tables and what my chiropractor has told me about using them.

Over the years my back has taken a beating from martial arts, running, scoliosis, sciatica and a bad car wreck. However, the last thing I wanted to do was give up being physically active. I didn’t want to completely stop my martial arts training, my weight lifting and my running. – But, I definitely wanted to completely stop my low back pain and other issues like sciatica.

For many years I had tried medication, stretching, physical therapy, massage therapy and chiropractic care in order to treat my back issues. Yes, all of these methods helped to some degree. However, I didn’t want to have to depend on expensive prescription medications forever. Medications that would make me drowsy and worthless. I also didn’t like the expensive bills that came with physical therapy.

In the end, the best options for me seemed to be chiropractic care and massage therapy together. These two seemed to be a great natural way of easing my back pain, but again, these things cost money.

After realizing the amount of money I was spending on my chiropractor and massage therapy, I began to look at other options. My friend had been using inversion tables for low back pain for the past few years and said I should really give it a shot. So, I did.

My first time on one of these tables, I didn’t completely invert, but the experience was still amazing. As soon as I was partially inverted, I felt relief from the weight of my body being lifted off of my spine. It was pretty amazing.

So the next time I saw my chiropractor, I decided to ask for her thoughts on using inversion tables for low back pain.

She said that using inversion tables could be really good for the back because they decompress the spine. Decompressing the spine is healthy because as people get older the discs in the spinal column get dried out and decompression of the spine helps to re-lube the spine which is very healthy.

She did say however that people with high blood pressure, glaucoma and people with certain heart problems should probably not use inversion tables. Also people who have had back surgery and neck problems should not use inversion tables. In short she said, just check with your doctor.

Anyway, I was pleased to find out that she approved. Because for me, I had already tried one of the best inversion tables around and could majorly feel the difference.

So yes, using inversion tables for low back pain can definitely work. – But always remember to check with your doctor first. Especially if you have any health conditions or are taking any medications.

Permanent Cure For Back Pain

How-can-be-permanent-cure-for-back-pain-e1462391757435Nowadays, lower back pain is on the list of common disorders. Back pain, especially the lower back ache is a chronic condition where the patient suffers from a persistent mild or sharp pain in their back. Besides, the pain may accompany stiffness, burning, tingling and numbness. If you are looking for the best cure for this pain, Ayurveda is the answer. Let’s take a look at the causes and treatment methods of the lower back pain in Ayurveda.

Causes

Mostly, backache is the result of the poor posture. With balanced posture, you can reduce strain on your back, as the right posture will keep the bones, muscles and other parts of the body in the natural position.

When you maintain an abnormal sitting position for several hours, your spinal curve may get hurt or you may end up with pulled muscles. This can cause muscle contraction that can cause pain.

Other disorders that can trigger back pain include spinal stenosis, scoliosis, and osteoporosis. Besides, straining or spraining of the ligaments or muscles in your back can also cause the pain.

If the tissues around your spine suffer from a prolonged stress, or the tissues get damaged due to a hard blow, you may get pain in your back. A sedentary lifestyle is another most common cause.

Treatment methods

The traditional treatment for the lower back pain involves the use of drugs and surgical operations. These treatments don’t work in all the cases because most people don’t have backache due to an injury. Instead, the pain is the response of the mind and body to an underlying condition.

According to Ayurveda, lower back pain occurs because of the vitiation of any of the 3 main doshas. The backache is an indicator of the weakness of bones/muscles and Vata aggravation.

Ayurvedic Treatments

In Ayurveda, the treatment of most diseases and conditions is to balance the three doshas. In Ayurveda hospitals, both internal and external treatments are used to help patients get rid of the backache. Herbal stuff, such as Asthavargam is given to the patients. Apart from this, daily purgation is also used to “fix” the vitiated doshas.

Abhyanga, which is an Ayurvedic Panchakarma way of treatment requires you to get an oil massage. Besides, Basti is really helpful for relief from the pain and fix abnormalities. If you want to use Ayurvedic herbal medicine, you can go for Mahanarayana tailam, Triphala Guggul, Lakshadiguggul and Yogarajagugul, just to name a few.

Yogasana for the Lower back pain

At times, the pain in the back occurs when you push yourself beyond your emotional or physical capacity. Your spine should be stable. For the stability of the spine, your mind should be steady.

You first step is to train your mind to relax, and then focus on the areas of the back that hurt. With a little bit of practice on a daily basis, you can easily redirect the energy of your mind to get relief from the pain.

As far as Yogasanas are concerned, you can try easy back-bends like Sunbird, Cat and Locust. You can also try Hero Pose to realign your spine.

 

Don’t Blame The Desk Tips to Stay Healthy at Work

staying-healthy-at-work_3-1024x683There’s no denying that jobs used to include more physical activity. Sitting at desks and in front of screens all day has no doubt contributed to a more lethargic lifestyle, but it has hardly contributed to the growing obesity epidemic.

A common belief is that waistlines have grown because many people sit at desks 40 hours a week. People with desk jobs often develop unhealthy eating habits, which can lead to weight gain and poor diet choices. Being stagnant at a desk can cause you to have impulsive food cravings, which do not aid your health. Donuts, candy, chips, or any other bad treats in the office kitchen or building are not the answer. You can pack healthy snacks, which don’t cripple your health, that will keep you energized through the day.

The sugar that people commonly eat can lead to crashing later in the day. Replace that processed sugar with natural sugars in fresh fruits like apples, oranges, and bananas because they keep well at your desk. Not to mention, a piece of fruit has way less calories than a bag of chips, for instance, and gives you more energy. You can also go for raw nuts, almond or cashew butter, or crunchy veggies. Additionally, keep yourself hydrated with water as it increases productivity and helps you stay alert at work.

Maybe you don’t have food cravings during the day and need to be stimulated via other methods. One of the best and simplest methods is to always be mindful of proper posture because bad posture can poorly affect the body. When it comes to sitting at a desk the lower back can often become sore or stressed. You may feel a burning sensation or tightness right above your gluteus muscles. Sitting up straight like your mom told you is actually healthy. Make sure your shoulders are not rounded forward, hold in your lower abdomen, and don’t arch your back. Believe it or not, this is harder than it seems and you will be constantly thinking about it to improve the way you feel.

It is necessary to incorporate movement into your job. You may need to work at work. Tasks can be as minor as taking the stairs instead of the elevator, taking a walk on your lunch break and eating while you work, or getting up to do a few beneficial stretches. Sitting puts stress on the back, especially if you are slouching, so it is crucial for back health to relieve the pressure by moving at your desk. Lack of movement deprives the spinal discs the proper nutrients they need. Discs get the nutrients via movement, so don’t just sit there. Make a move or two, or three, or four!

Take a break from the chair and bounce on an exercise ball. Bouncing on an exercise ball can help strengthen your core and stabilize the spinal muscles. If the exercise ball isn’t your cup of tea, find working positions that benefit you the most. Take micro breaks every hour. By standing up to get a cup of water, go to the copy machine, or go to the bathroom, you restore the natural curvature of the spine. You may even need to rehab yourself at home after work. Try foam rolling, yoga, or Pilates to relieve tension and keep you healthy at work.

 

Foods to Eat & Avoid to Relieve Back Pain

iStock_000016314809SmallIntake of Anti-inflammatory Foods

Inflammation is one of the major causes of back pain. Inflammation is completely related to your food intake. If your diet consists of foods which increase inflammation, then your chances of back pain increase as well. However, there are many foods which actually reduce the inflammation and give you relief from the back pain. If you ask an eminent spine surgeon, you will come to know that if this basic cause of back pain is not controlled, inflammation will not only cause lower back pain, it will also create other problems in the body. So a healthy and nutritious diet to fight it off is extremely important.

Here is a list of anti-inflammatory foods that you can include in your daily diet to avoid back pain.

  • Vegetables like carrots, beets and sweet potatoes, onion, broccoli.
  • Fruits like cherries, berries, pomegranate, watermelon, and grapes.
  • Herbs and Spices like oregano, basil, cinnamon, ginger, garlic, cumin, rosemary, oregano and not to forget turmeric which is good for many other problems too.
  • Flax and Chia Seeds
  • Cold water fish like salmon, tuna, herring, sardines, trout, black cod and mackerel which are rich sources of Omega 3.
  • Herbal Teas like Green Tea, Oolong Tea and White Tea are very good for back pain.
  • Olives and Olive oil have healing properties as well.
  • Lean Proteins like turkey, chicken, cocoa and beans should also be a part of your diet.
  • Calcium rich foods like dairy products like milk, low-fat yogurt, low-fat cottage cheese.

By including these veggies, fruits and herbs along with teas and the proteins, you will experience a massive reduction in inflammation in the cartilage in the spinal column. It is effective for relief of stiffness and pain in the back. Intake of green vegetables and other such foods with healing properties is also good for your overall health. Calcium is extremely important for your bones. As you age, the risk of arthritis and osteoporosis also increases. Intake of calcium rich foods prevents you from these painful diseases. Also, remember to use monounsaturated oils like canola or olive oil to cook your meals.

With the consultation of a well known spine surgeon, you can also include avocados and nuts in your ideal diet to relieve back pain. Pecan nuts, almonds, walnuts and Brazil nuts, all are effective for easing the pain.

Foods to Avoid:

There are certain foods that you need to avoid if you want to maintain a healthy back and neck. We tend to be careless in our busy routines and our spine takes all the stress from our carelessness. To avoid extreme measure like surgery, it is better and even easier to maintain a healthier lifestyle.

Here’s a list of foods that you should completely take out of your diet as they are the main culprits causing inflammation:

  • Caffeine and Alcohol
  • Processed Foods, Fast Foods and Saturated Foods. All the pasta, rice, white bread, sugary and fizzy drinks, fried food and snacks should be consumed very rarely.
  • Foods with partially hydrogenated oil in them like peanut, soybean, corn, cotton seeds, sesame seeds, safflower, grapeseed, and sunflower oils.
  • Foods packed with preservatives like chips, crackers, and pastries which cannot go bad for a long time.

 

Tips After Having Laser Back Surgery

b22Be sure to pay attention to any post-op guidelines that are given to help encourage rest and limit activity to only necessary physical therapy. This way gaining mobility and strength will be easy without suffering any further injury. It can be difficult to control the urge to go out and do all the things one couldn’t before, as they will likely be enjoying less pain almost immediately after the surgery. Easing into exercises is key to prevent spinal injury again, as well as any muscle strain. Keep in mind that the body isn’t used to so much activity so starting slowly and knowing when to take a break are important.

Exerciseto aid recovery

Speaking of exercise, there are many to encourage recovery. Physical Therapy experts have developed stretches and exercises just for those who have received laser spine surgery. These exercises will make sure successful recovery. While recovering, routine checkups will be mandatory to make sure everything is going well and the back is healing the right way. If any of the stretches or exercises are painful or even uncomfortable they can recommend different ones.

Sometimes, the doctor may want the patient to seek physical therapy. Being supervised will ensure that they are being executed the correct way. The exercises will be altered as the patient recovers. Here are some samples of the various levels of exercise and things that will be done at home to feel better, faster.

Common Exercise Levels

The first group of exercises are for patients who have been out of surgery for a couple weeks. The shoulder press is a common exercise to help strengthen the upper back and aid in posture. It can be done at home by lying on the back with knees bent. Legs are about hip width apart and arms on both sides with palms facing up. The patient inhales slowly, and as they exhale they press their shoulders into the floor without arching the back at all.

The second level of exercises involves more advanced moves. They’ll usually be prescribed after doing the first level for a couple weeks. Bridges are a common exercise recommended by spinal surgery doctors and physical therapists. They are completed by lying on the floor on one’s back. Palms are turned down as the patient inhales and raises their pelvis off the floor. They lower on the exhale. This is a great exercise for strengthening the lower back and hips.

Stay Connected

It’s important to stay connected with the surgery doctor even long after the procedure and recovery. They will keep a close watch on the patient and check their back to be sure that everything is working as is expected. A very small percentage of people will need to have surgery again. The number is far less for minimally invasive spine surgery than it is for traditional options.

There are many other benefits, too. These included a lower risk of infection, faster recovery, and the ability to return to work and other beloved activities much sooner. Because of the benefits and the growth in popularity since MIS’ inception, it continues to grow and be the top choice for those who must undergo surgery to correct sciatica, slipped disk and other back issues. Just be sure to do research on the doctors and facilities performing the procedure to ensure that they are very successful before signing up for the surgery.

Choosing the Best Lower Back Brace

unduhan (100)Before choosing a back brace you will need to determine what the purpose of the back brace and what it can do for you. When getting a medical brace for your back the doctor prescribing the brace will have all this information ready when you are being fitted for a brace for your back. If you have persistent back pain you should have a brace that will help to correct your poor posture. If you are participating in activities that will require heavy lifting you will want one that gives you support. Some need a back brace that will help to support your back while you are recovering from an injury.

For bending and heavy lifting consider a lower back brace that has suspenders so when it is not in use it can hang from your shoulders. This will keep it from moving normally when you are not lifting heavy objects. The brace should wrap tightly around your stomach and lower back just above your hip bones. You want to make sure that it has good quality Velcro® as an attachment system so this will allow you to remove it quickly or be able to secure it with little effort. The back of this brace should immobilize your lower back when you are lifting heavy objects, forcing you to lift with your legs and not your back.

The posture back brace will often support your entire back and not just your lower back. You want one that is not too bulky so it will fit underneath your clothing naturally without bulging. Carefully consider what materials were used to construct the brace. While latex is very supportive it does not breathe well. This means that sweat and moisture will become trapped between the latex and your skin creating some discomfort. Choose a Lyrca® one instead because it is a stretchy material that is durable and breathable. Make sure that it fits you properly and can be sufficiently adjustable.

The back brace that is used after an injury is much stiffer and bulkier than the other braces that are used for support. This particular type of brace are used in only the most severe cases as these are usually quite uncomfortable. In any case where you will need a back brace the physician will recommend what brace to use. None of these braces will solve the problem on its own. You will have to use it in combination with other practices that are meant to help strengthen your back in order to prevent an injury again. Some of these other practices include exercises, physical therapy, rest, and more.