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Do you need a mandatory bed rest when you have pain in the back? What if the pain disturbs your sleep at night? There is practically no adult who did not experience at least one incidence of back pain.
Causes of low back pain may be strained muscles (myofascial syndrome), herniated disc, degeneration of vertebrae, spinal stenosis, and several other injuries and diseases.
Pain In The Back
- In 85 percent of the pain in the back cases, it is difficult to determine the clear cause or reason for the occurrence of the pain. Even the sophisticated diagnostic procedures such as magnetic resonance imaging cannot provide the exact location or cause of the pain.
- The back pain may be acute or chronic. Acute back pain usually lasts up to one month, while chronic back pain typically lasts more than a month. In most cases, the pain unexpectedly disappears without any form of treatment. There are also rare cases wherein the pain becomes chronic. When that happens, additional testing and counseling must be conducted.
- Almost everyone has experienced stiffness in the shoulders and neck. The head feels heavy and you often feel tired. You also feel that your neck muscles are stiff and painful.
- The improper posture, laborious transport of heavy loads by hand, and folded back can lead to back problems. Aging and carrying heavy loads are a lethal combination that can cause arthritis. Even activities that seem to be harmless such as exercising, reading a book in bed, and sleeping in irregular patterns can also cause pain.
Essential Tips To Gain A Healthy Back
- Sitting for long periods of time can lead to the weakening of waist muscles. You need to stand up and shake your right leg for five minutes and do the same with your other leg. Do regular exercises that can help strengthen your back muscles, and prevent the causes of low back pain.
- If you have a 5-year old or older mattress, it is time to buy a new one and replace it. In some cases, having a new mattress can drastically improve the condition of your back and enhance the quality of life.
- When you lay down to sleep, remember not to sleep on your stomach because doing so can harm your neck and back.
- You can try walking for at least 30 minutes per day. Hiking is another good recommendation to help you stretch and relax your back muscles, and it is an effective treatment of low back pain.
- Avoid carrying heavy loads. Doing so can deform and amplify the pain that you feel in your spine. The simple act of tilting and lifting heavy loads or bags can cause harm to your spine and can even lead to injuries and pain.
- You may experience the same discomfort when you need to carry your small child. It is recommended to crouch first, then bend your knees, and use your thigh muscles as you lift your child.
- Keep in mind that whatever you do it is best to always bend your knees. However, you can do away with bending your knees as you stand when brushing your teeth, lifting the baby, or other similar occasions.
Back Pain Can Affect Other Areas Of Your Body & You Need To Be Careful Of Your Neck
Shoulders have a bit more specific spherical joints, which provide a wide range of movements. However, the flexible joint is prone to damage. The shoulders may become sore due to one or more of the following reasons:
- Stiffly shoulder
- Unstable shoulder joints
- Fractured hand
Possible Causes Of The Spread Of Pain To The Neck
- Neck pain is either acute (pain continues to persist for 12 weeks or less) or chronic (pain continues to persist for more than 12 weeks). There are several reasons that cause neck pain such as:
- Stretching of or damaging the structure of the neck area (ligament, muscle, or tendon) – it is the most typical cause of neck pain.
- The risk factors that lead to cramping or stretching the muscles of the neck and the episode of neck pain include reduced physical activity, poor posture while sitting or walking, stress, poor posture while sleeping, work-related sitting, etc.
How To Reduce Pain At Home
Apply a hot or cold compress to the problem area. You need to repeat the application between 2 and 3 hours. It is medically confirmed that the hot or cold compress can certainly reduce the causes of low back pain as well as neck pain.
Do proper exercises. Daily exercise and movement of neck muscles for a longer period can help ease or stop the pain. It is believed that routines to strengthen the neck muscles can help a lot, especially if you need to deal with chronic neck pain.
Massaging the affected area is an excellent way to relax the neck muscles and relieve the pain. If it’s impossible for you to visit a massage parlor or let someone massage you at home, you can massage your self.
You need to change your position when you sleep and the pillow that you use to sleep on. It is recommended to use a feather pillow, which follows the contour of your neck and head. You can also opt for a pillow that uses memory foam, which also follows the shape of the neck and head. Take note that the pillows with feathers may no longer be as effective as before after a certain period of time and you need to change them. At night, avoid using the pillows that are very hard and high because they don’t follow the contour of your neck and head, and they usually give you a neck pain in the morning. If you sleep on your side, your stiff pillow can prevent the curvature of the spine. It is recommended to use a pillow that allows your neck to be higher than the area where your head is supposed to set. When taking long trips, there is always a huge possibility of falling asleep. You need to bring along a cushion, which looks like a horseshoe, to give you a substantial support for your head and neck as you doze off.
Make an effort to eliminate stress, which is the primary enemy that causes stiffness and pain in the neck and back. It is highly recommended that you should do yoga, relaxation exercises and meditation, and other things that can help eliminate your pain in the back and neck for good.