home
***
CD-ROM
|
disk
|
FTP
|
other
***
search
/
Software Vault: The Gold Collection
/
Software Vault - The Gold Collection (American Databankers) (1993).ISO
/
cdr13
/
ahg.zip
/
BACK
< prev
next >
Wrap
Text File
|
1993-06-20
|
10KB
|
245 lines
HELP FOR THE BACK
^^^^^^^^^^^^^^^^^
Nearly 80 percent of Americans will experience back
discomfort at some time in their lives.
In this section, you will be given some general
information about the back and shown how to relieve
pain there:
Keeping the spine in a straight line during all
activities is one of the, if not the most effective
ways to prevent low-back pain, especially while walking
and sitting. Lazy posture places extra strain on the
vertebrae and disks, especially if there is disc
damage. To help you avoid slouching, place a small
pillow 2-3 inches thick behind your lower back when you
sit. And avoid prolonged sitting. Equally important
is lifting properly. When lifting, bring the object as
close as possible to your body. This lessens spinal
strain and places the weight in a position where the
powerful leg muscles can help lift. Even more important
than sitting up straight is a healthy diet. A junk
food, high in fat and sugar diet causes your bones and
muscles to be undernourished and can eventually cause
deterioration of spinal disk material, bones and
muscles.
People who have been in pain for awhile tend to
tighten their muscles to guard the area, which makes it
like a chunk of steel. Gently stretching will help you
prevent this. If it hurts to stand or sit up, lay on
your back as much as possible. Put several pillows
under your legs and bend your knees a little. Place a
rolled bath towel under your back - right in the lumbar
curve. If you tape the towel's ends it'll stay rolled
and keep its shape. That reduces the pressure on your
back and will allow you to feel more comfortable. If
you lie on your side, put a pillow or a small roll
under your waist and a pillow between your legs. It's
best not to sleep on your stomach if your back is
aching, according to back experts.
Lower back sufferers usually have a swayback. This
condition can gradually be changed by tucking in your
chin, tightening stomach muscles and by tucking the
buttocks under, which tilts the pelvis toward the back,
providing support for the lower spine. Keep your knees
unlocked or slightly flexed. This will help you to
keep the all-important "S" curve. For those of you who
flop themselves down hard on a chair or a sofa - stop!
This technique overstretches the lower back ligaments
while compressing the spinal nerves. When standing for
awhile, tilt your pelvis back and flatten the small of
your back by putting a foot on a stool.
For long-term back pain relief, you need an
exercise plan that improves posture, strengthens
stomach, back and the hamstring muscles and one that
stabilizes the lower back - the most vulnerable point.
You might want to check out the YMCA's "Y's Way to a
Healthy Back Program."
Walking is great for your back, also. It
strengthens and makes it more flexible. It also
reduces everyday stress which contributes greatly to
lower back pain.
Bent leg sit ups, curling to the middle of the
back, while keeping the lower back on the floor,
provide a safe way to tone stomach muscles. Even
touching your toes can be safe. Just be certain to
flex your knees, tuck the hips and slowly reach down to
your toes. Another way to get those "abs" in shape and
help your back - is to lie on your back on a cushioned
surface with knees bent, tense your stomach muscles
pressing the small of your back into the floor. Now
tighten your buttocks, lift your hips slightly off the
ground, and hold for a count of eight. Release slowly
and rest for eight counts and repeat.
Again, for optimal "back health," regular exercise
is necessary. If its walking or running, do buy some
top quality shoes before beginning your program. 8,000
steps are taken everyday by the average person, most of
them on hard surfaces like cement, tile and wood. The
spine's lumbar area is irritated when the heel hits -
causing shock waves to travel there. If you must walk
on hard surfaces, wear well-cushioned and thick-soled
shoes. If you run or walk a lot, if possible, do so on
soft earth.
Ask your practitioner about nutritional support for
your spine (especially for women). If you have flat
arches, do yourself a tremendous favor and talk to your
podiatrist or chiropractor* about orthotics and
possibly a spinal adjustment. If your ankles turn
excessively in or out, they will throw your entire
spine out of line all the way to the base of your neck.
This could cause hip joint, back, and other pain. For
those of you unable to purchase an orthotic at this
time, try the new shoe inserts made of space-age
polyurethane. These inserts help lower back pain by
compressing at impact and then returning to their
original position, thus increasing impact duration.
*Dr. Dean Edell in his nationally syndicated column in
October, of '92, says this about back and neck trouble,
"Before you agree to something as drastic as drugs or
surgery for pain, see if a chiropractor can help."
Mind Over Matter
Dr. Sarno of New York City's Rusk Institute of
Rehabilitation Medicine, believes that subconscious
feelings, and in particular, repressed anger and
anxiety, cause the brain to restrict blood flow to
areas of the body. Most people refuse to look at these
so-called unacceptable emotions. When denied and
avoided they tend to express themselves through the
body as illness, and/or pain. Tiny blood vessels
narrow, lessening the oxygen supply to muscles and
nerves. This results in pain, numbness, tingling,
weakness, or some combination that causes one to live
in dread of the next pain episode.
Dr. Sarno says that within 2-3 weeks of attending
his lectures, 90% of the audience will realize
dramatic, if not complete pain relief. He also tells
them to give up any back exercises they're doing. He
says, "Don't exercise to ease your back pain."
"Exercise to feel good, to grow fit and strong, to be
as vigorous as you can be." He insists that people make
the connection between feelings, thoughts and their
physical states. To learn more about Dr. Sarno's
fascinating findings, read: MIND OVER BACK PAIN
(Berkley, 1986, paperback, $3.95) and its sequel,
HEALING BACK PAIN (Warner Books, paperback, $9.95).
Relief For General Back Discomfort
Lie on your back and carefully put ankles on top of
a chair back. If chair is unpadded, place a doubled up
towel beneath your heels. Breathe deeply while doing
this for 4-10 minutes. The pain will usually lessen
within the first few minutes. When your pain
diminishes, try this: While laying on your back, bring
one knee to the chest and hold for 10 seconds while
breathing deeply. Repeat with other knee. To stretch
hamstrings, in same position, pull straight leg up to a
perpendicular position with a belt or tie and pull it
slowly as close to your chest as is comfortable. If
someone is around, have them pull and gently stretch
each leg 5-10 times. This can alleviate the pressure
by giving the vertebrae more "space". Also, alternate
applications of heat and ice to the pained area. Bed
rest, not longer than 2 days, can help.
Foot Reflexology For the Back
Foot reflexology can be an effective treatment for
a sore back.
Before beginning the reflexology, soak the feet in
hot water and Epsom salts or 1/2 cup each of baking
soda and sea salt (find in natural foods store) to
assist toxin release. This also soothes and relaxes
tired feet. For neck and shoulder tension release and
general body pain, work the corresponding area of the
foot with a small circular motion.
For Lower and General Back Pain
STEP 1
Rub the arches of each foot with moderate pressure for
15-30 seconds each.
STEP 2
Press firmly on edge of tailbone for 10-20 seconds.
STEP 3
Move to the base of your spine and press points for
three seconds each along both sides up to your
waistline.
STEP 4
Locate the indentations in your buttocks and press with
thumbs firmly for 30 seconds or more - if time.
STEP 5
Massage buttocks with a kneading motion for 10 seconds.
STEP 6
Rub the hollows at the top of your neck deeply and rub
scalp vigorously for 15 seconds or longer.
Upper and Middle Back Pain Relief
1. Work the entire length of the arch-edge using firm
pressure.
2. Press firmly on the tip of your tailbone for 4-12
seconds. Then press the points on either side all
the way up to your waistline.
Sciatica Relief
1. Find the indentations on the outside edge of the
buttocks. Press one side at a time deeply with
the thumb for 5-10 seconds, then rub circularly
for 15-30 seconds.
2. Massage the buttocks with a kneading motion while
paying special attention to the tense areas.
Foot Reflexology For the Lower Back
Locate the spots on lower arch-edge of the foot.
This area corresponds to the lower back.
With one foot, then the other, massage these points
with your thumb, working in a circular motion, probing
deeply. Do each point for five seconds.
NOTES: If you're experiencing severe or persistent
pain, see a qualified health professional.
If you do a lot of standing, put your bent leg on a
chair or your foot on a short stool to relieve back
pressure.
Here's a number to call if you have any questions
about the nature of back pain:
Texas Back Institute 1-800-247-2225.
End of file.