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remedies for the back and neck |
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When
you go to the dentist for a cavity, the dentist will remind you
to floss and brush your teeth daily to prevent future cavities.
Similarly, we strongly emphasize a back or neck exercise program on a daily basis
to prevent a recurrence of a back strain. That is because once a person has a
back pain attack, he or she is four times as likely to have a recurrence. Being
a past victim of back pain, the individual needs to work extra hard to prevent
future recurrences.
A
home exercise program will
usually be customized for the specific back problem. These exercises
can often be done on the living room rug while watching TV. Other
stretching exercises can be done throughout the day to increase
flexibility. The way to prevent future back or neck pain is with
customized exercises that make the back stronger, more flexible
and injury proof. |
Just
as a person with a heart problem needs to watch cholesterol, diet and
exercise, a person with a back problem needs to keep the back flexible
and strong. When posed with a lifting task, this same person needs
to use proper body mechanics, or get assistance if the object is too
heavy and poses excessive risk of re-injury.
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Studies
maintain exercise is more effective at treating simple back
pain than bed rest and drugs. That is ironic, because when
a person's back hurts, just the thought of exercise sounds
painful. In truth, drugs only mask pain symptoms. Exercise,
on the other hand, is like oil for the joints in the spine.
In addition to improving blood flow to discs, joints and muscles,
exercise makes muscles more flexible, stronger and resistant
to future strain.
When you feel the onset of back or neck pain, there are a few rules of thumb
to follow to help relieve the pain at home: |
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Hot
and Cold Packs
First, be sure to put ice on the injured area, then alternate with heat.
The ice helps reduce inflammation be constricting the surrounding blood
vessels, reducing blood flow and swelling. Never apply ice for more than
five minute increments, however, as the cold can freeze the skin and
soft tissue. After two days, heat should be used to increase the blood
flow to that area.
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Anti-Inflammatory
Medication
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as Advil, Nuprin or Ibuprofen
have an advantage over other pain killers as they also reduce swelling. Those
with allergies to Ibuprofen should try Aleve, Tylenol or Aspirin to reduce pain.
If
you have an attack of back pain, start taking NSAIDs for the
next few days as instructed on the bottle. It is much more effective
to have a constant
level of the drug in your body than to take some medicine, let it wear off
and then take another dose the next day. |
Keep Bed Rest to a Minimum
When you hurt, your body is telling you to stop the activity that is
causing the pain. Back or neck pain can cause almost any activity to
hurt and laying down for a few days seems like the most logical solution.
However, more than two days of bed rest can cause the muscles in the
back to weaken making any activity even more painful and recovery slower.
After one or two days, get up and move around. A good idea is to take
a slow walk to get moving again.
Put Your Best Foot Forward
Walking around the neighborhood is a great way to help alleviate back
pain. A walk helps to stretch out muscles and get blood flowing. Stiff
muscles begin to relax. Another alternative to walking is to walk in
a pool. This alleviates pressure put on the spine, joints and ligaments.
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