Practically everyone experiences low back pain at some point in life. Some experience it more frequently than others. If you struggle with frequent episodes of low back pain, here are some tips to help you prevent it.
1. Think BEFORE You Lift : By thinking about how to lift properly, you can prevent 90 percent of the causes for a sudden, sharp pain in the back. Place your feet shoulder width apart, bend the knees and tighten up your abdominal wall; all of this is done before you lift.
2. Provide a Good Base of Support : Think as if you are a chair; one leg is pretty wobbly. Two legs are better than one, especially with the feet widely placed for extra support. Place a hand down on a counter top for even more support and now you are a three-legged chair. And both legs and arms in contact with something solid will give your spine the most stable base of support possible.
A basic idea in science says that for every action there's an equal and opposite reaction. If someone gets pushed, the usual reaction is to shove back. The same thing happens when we walk. The foot and the ground each exert a certain amount of force on each other. What if someone has hip pain from arthritis? The natural response is to change how fast and how hard the foot hits the ground. However, the force of the ground meeting the foot doesn't change. Where does the rest of that energy go? Interesting question! When it is necessary to change the way we walk, the body compensates by moving differently. The force goes to a different section of the body. Suddenly, the foot isn't striking the ground on the painful side of the body as hard as it is on the other. The force or action is shifted away from the hip to the pelvis and the knee. How do scientists know that? Advances in camera technology have made it possible to study how people walk. Specialized cameras can capture movement during...
Treatment - muscle strain
How do you treat a muscle strain ?
Rest and ice for the first few days after the injury. Anti-inflammatory medications or acetaminophen (Tylenol) also can be helpful to reduce pain and swelling in the first few days after the injury. As the pain decreases, using heat helps, along with stretching and light exercises to bring blood to the injured area.
Seek immediate medical help if you have a lot of swelling with the muscle strain or if you can't move your arms, legs, or joints.
See also: Strains - first aid
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