Back Aches & Stress
Get rid aches, stomach ache stress, muscle aches stress
Back ache is a common problem faced by many people. The reasons for getting
a back ache are many. Mental stress is one main cause for back ache. Reduction
in back ache can be vividly seen if the stress is reduced. But it should
be noted that stress is not the only reason to get back ache.
Consulting a doctor becomes important if you have radiating back pain
till your legs or buttocks, numbness in arms or legs, loss of control
over bowel or bladder, very intense pain causing sleeplessness.
Managing Back Ache:
Most people get cured of their back pain within a week, but for some it
takes up to 4 – 5 weeks. There are many home remedies available for treating
back ache. It is to be noted that on the contrary to the regular belief
complete bed rest does not cure back ache.
Many of the cases of lower back ache are accompanied with fever, weakness,
weight loss, bowel control loss, or loss of bladder control. If these
symptoms are not seen then reduction in the activities for a few days
may be helpful. But restoration of the activities is required at the earliest.
Some tips to handle pain are:
• Stopping physical activities done normally for a few days, which help
in reducing inflammation.
• Giving heat and ice treatment in the affected area. Ice may applied
for 2 – 3 days followed by heat application.
• Intake of common pain killers available over the counter like ibuprofen
or acetaminophen.
• The sleeping position has to be in a curled up position with pillows
between the legs or lying down straight with pillows below the knees.
This helps to relieve the pressure.
• . Do not perform exercises that involve twisting or weight lifting for
6 weeks from the pain beginning.
Top Weight Lifting Exercise to Ease Back Pain
Lifting weights have been proved to reduce back ache. In one study on
27 people suffering with back ache, it was observed that those who performed
weight lifting exercises had 60% recovery rate than those who did only
aerobic exercises. Those who did aerobic exercises had a recovery of only
12%. The subjects who did weight lifting increased their weights every
3 weeks and then decreased it on the 4th week (recovery). This continued
for 15 weeks. It is important to consult your doctor before you continue
with weight lifting. The weight lifting has to be done with care.
Some of the exercises that were followed by the subjects in the study
are Leg Extension, Leg Press, Bench Press, Leg Curl, Shoulder Press, Triceps
Pushdown, Biceps Curl, Abdominal Crunch, Prone Superman, Lat Pull Down,
Ab Crunches on exercise ball, Incline Press
