Back injuries are a part of everyday life. They can cause a sharp pain or a dull ache and can be accompanied by a tingling, numbness, or burning sensation. You also may feel weakness, pain or tingling in your pelvis and upper leg—a condition known as sciatica. The spine is quite good at dealing with back injuries. Minor injuries usually heal within a day or two. Some pain, however, continues. What makes it last longer is not entirely understood, but researchers suspect that stress, mood changes and the fear of further injury may prevent patients from being active and exacerbate the pain.
There are, however, some simple steps you can take to prevent back pain. These include:
– Maintain a healthy diet and weight.
– Remain active.
– Avoid prolonged inactivity or bed rest.
– Warm up or stretch before exercising or other physical activities, such as gardening.
– Maintain proper posture.
– Wear comfortable, low-heeled shoes.
– Sleep on a mattress of medium firmness to minimize any curve in your spine.
– Lift with your knees, keep the object close to your body, and do not twist when lifting.
– Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
– Use a workstation that is ergonomically correct.
Research has shown that chiropractic adjustments are not only safe and effective, but can cut costs and get workers back on the job faster than other treatments. Studies also show that spinal adjustments offer better short-term relief of chronic back pain than medication. Here are some exercises for back pain relief: