Tag Archive for: exercise program

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Treatments To Consider For Low Back Pain

Most cases of low back pain can be caused by a variety of problems, including muscle strain or sprain, herniated disc or degenerative disc disease. Typical sources of low back pain include:

  • Osteoarthritis
  • Muscle spasm
  • Ruptured or herniated disk
  • Sciatica
  • Strain or tears to the muscles or ligaments supporting the back
  • The nerve roots in the low back, may be irritated
  • The bones, ligaments or joints may be damaged

Low back pain from a muscle strain is the most common and can be caused by lifting a heavy object, lifting while twisting, or a sudden movement or fall.  While pain or discomfort can happen anywhere in your back, the most common area affected is your low back.

When the muscles in the low back are strained or torn, the area around the muscles becomes inflamed.  This inflammation causes the muscles in the back to spasm and cause low back pain.

Treatment for low back pain depends upon the patient’s history and the type and severity of pain. The vast majority of lower back pain cases get better within six to eight weeks.

Treating low back pain consists of a combination of treatments, such as Chiropractic, Massage, Physiotherapy, Acupuncture, Cryo/Hydro Therapy, Laser Therapy, TENS therapy, Ultrasound, eToims, Decompression Table, Graston Technique, Shockwave Therapy, Neuro-mechanical Adjusting Tool as well as topical ointments such as Traumeel and nutritional supplements that help with inflammation.

An exercise program is necessary and essential to rehabilitate the spine, increase your range of motion and help alleviate back pain.

With the first symptoms of low back pain, stop the activity for the first few days; this allows injured tissue to begin to heal, and reduce any swelling or inflammation. You can also apply heat/ice to the painful area. Always use ice for the first 48-72 hours, then use heat.  You can also take something to help with the inflammation such as ibuprofen or nutritional supplements.

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What to do before starting an exercise program

recreational-activities-1Making a decision to begin exercising is the easy part, committing to your program is the hard part; so remember to ask your healthcare practitioner before starting an exercising program.

Often, the biggest challenge is changing your lifestyle. All of us have created bad habits over the years and changing these requires a committed effort to consciously recognize and alter these unhealthy patterns. It takes time to develop new habits, so staying positive and having a forgiving attitude is essential.

Begin by checking with your health care practitioner to ensure that you can safely exercise without restrictions. Then surround yourself with supportive  healthy minded people; having a support system you can rely on is crucial when starting a workout program.  Accountability and motivation are very important to your success, so ask people you know how they’ve set up their active lifestyle.   Remember that your goals need to be realistic and measurable in a way that you will see your progress and keep motivated.

Think about hiring a qualified personal trainer for one or two sessions to learn what to do to reach your fitness goals. Find some activity that works for you whether it’s biking to work, walking, or joining a sports league.  There are so many options and opportunities to be active – we just have to recognize them.

A great way to get active is to join a local charity event such as a fun run or sponsored golf event.  Not only will you be helping people in your community, you will be getting out, getting active, having fun and meeting like minded folks…and who knows, it might even lead to you joining a team or group!

When you make physical fitness and a healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life.

So ask your health practitioner when starting a new exercise program, and keep in mind that there is no right or wrong way to stay active, just get moving!

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