Tuesday, March 09, 2010
I'm going to go to sleep early tonight if my brain and body will let me. I have fallen back to exactly where I was in early February. Another email and another meeting (tomorrow) except the topic is totally unknown to me. It is working with my back pain to make me emotionally and physically sick. I know that I have God on my side and things will be okay, so these physical reactions are not called for. I have a feeling this is God's answer to the prayers I have been making--and the answer may be very clear to me tomorrow.
As always, I am glad to have you all as friends and for the support and kindness you show me. I am trying to focus on the positive in my world and push this negative stuff out.
God bless each one of you!
Tuesday, March 09, 2010
I got an email from "Everyday Health" today which included this list of five really bad things to do to your back. Some of them match up quite well with what I am doing and being told at physical therapy. I thought that I should share them with all of my friends who are as hungry for information to help improve their own painful back situation.
As for today--it has been a busy day. I seem to have a problem with one of my young adult children every other day anymore. (Maybe it is because I have so many of them, lol...) I think I have straightened things out, but it sometimes takes me behaving in a way that I don't much like or approve of to get the needed talking to happen. Oh my, at least nobody is going to bed not speaking to each other.
This can be found on "Everyday Health"
Back Pain Prevention: 5 Harmful Habits
Breaking yourself of certain bad habits can help protect your spine.
By Eeric Truumees, MD, for Spine Universe
We all have bad habits some of the time. But now is a good time to fix the bad habits that can be harmful to your spine and cause back pain. Here are the top 5 bad habits that can be harmful to your spine:
#1 – Twisting when Lifting
So many people make this mistake! We forget to check our body mechanics while lifting, yet too much of this type of movement can be very damaging to your back. When lifting, follow these steps:
Get close to the object
Bend your knees and grasp the object firmly
Lift straight up (don't twist!) in one fluid motion
Hold the object close to your body
Move close to where you want to place the object
Bend your knees when lowering the object
#2 – Bad Posture
How often to you think about your posture? If you're like most people, not often enough. But bad posture — slouched shoulders, head down, knees locked — places an enormous amount of stress on the spine. Good posture keeps your body in balance and helps avoid that stress. Here's what good posture looks like when standing:
Feet slightly apart
Chin slightly tucked in
Be sure to check and correct your posture during your everyday activities. Soon you will find that you are actually more comfortable when your spine is in balance!
#3 – Too Little Exercise, Too Much Weight
A sedentary lifestyle has become all too common in our society today. Eventually our spines will pay the price. In fact, research shows that people who do not exercise regularly and are overweight are more likely to suffer from back injures and pain. To keep that from happening to you, get up and get moving! Find a way to put exercise into your daily activities. Not only will it help keep your spine healthy, it will help you to shed those unwanted pounds and feel great, too!
#4 – Ignoring the Pain
None of us like going to the doctor, but persistent back pain should not be ignored. If you suffer from persistent, chronic, or recurring back pain, see your doctor. In most cases there is an easy, non-surgical treatment that can return you to a pain free life. However, if left untreated or allowed to progress, back pain can lead to serious and severe disability.
#5 – Smoking Tobacco
Among the many harmful effects of cigarette smoking on the body, early and more severe degeneration of the back is getting more and more attention. Nicotine — in any form — blocks the transport of oxygen and important nutrients to the spine's discs. Starved of oxygen, the discs are much less able to repair themselves and tend to collapse at a much earlier age than is seen in non-smokers. This painful collapse — degenerative disc disease — can lead to chronic back pain. Moreover, should any surgery be needed, smokers have been found to have much slower healing times and a high rate of failure to heal.
Last Updated: 11/24/2008 Content provided by Spine Universe.
I am guilty of breaking numbers 1, 2, 3, and 4. I have been working hard on how to lift without that twisting. It seems as if I am making things easier and faster by twisting, but I now recognize the pain that it causes in my back. I have so much trouble standing up straight, especially if I am in any pain, that I have to conscientiously push my back straight--and at the same time, I pull my abdomen in to strengthen my core. I am trying to correct things with too little exercise and too much weight--enough said on that topic for now. As for the fourth item, ignoring pain--I am guilty of that most of the time and have been for a long time. I know that there is a reason for most of my pain, but I haven't dealt with the recent increase of pain I have been dealing with. I think I have long since been at the severe disability stage with my back anyway.
This is important information, and I want to make all of my friends who are dealing with their backs to be aware of what they might be doing to make problems or bigger problems for their backs, so they can fix those issues and protect themselves.
Take care, Sylvia
Sunday, March 07, 2010
It's been a busy and productive day. I have been so tired this week that I have had to forego some of the things I usually do here on SP. Forgive me if I haven't stopped by your page or posted on a team thread, but I know that aI have to listen to my body and do what it tells me to do. It has told me to sleep and after all of the insomnia I have had over several years, I appreciate simply being able to sleep.
I will come by tomorrow after church and visit with my friends and share my weigh in. Thanks for being patient with me and being understanding yoo.
Sweet dreams to you all,
Friday, March 05, 2010
Here is the last of the article on back exercises. These are low impact aerobics, and as I told you before, I cannot do everything from this article. I pick and choose what I can do and what I need to do considering what I did at the pool or the gym earlier in the day.
I got my "Squeeze it in" DVD yesterday afternoon and I am going to watch it later tonight. I'll share my thoughts with you in my next blog. (I'm sure they won't be as well writen as Coach Nicole, but I'll be able to let you know what I can do with this given my lousy back and arthritic joints. There are so many fitness videos and shows out there that I cannot do because they are too fast paced or because the activities require things like getting on your knees or flat on your back or the pace won't work for someone who needs a walker to stand and walk.) The parts of this I watched on their website were things I could do with little emotional stress and that I could benefit from.
With no further chit chat...
Low Impact Aerobic Exercise
Doing low-impact aerobics is a relatively safe way for persons with recurring back pain to begin strengthening their back and abdominal muscles. For those with weak back or abdominal muscles, strength must be built up gradually to avoid re-injury and more back pain.
Aerobic exercise also helps keep weight down, which relieves back pain, especially lower back pain. Aerobic activities also help relieve muscle tension and back pain by relieving stress.
Low-impact aerobics tone the muscles that support the back without causing undue strain on the back. Besides strengthening muscles, low impact aerobics increase circulation, which aids in healing and improves the health of the intervertebral discs.
Low impact aerobics include: swimming, walking, using a stationary exercise bike or an elliptical trainer.
High-impact aerobics (where both feet leave the ground at the same time) such as jumping rope or running puts undue stress on your back. When your feet hit the ground extra stress is placed on the intervertebral discs and joints of the spine. If you suffer from lower back pain, or want to prevent back pain, stick to low-impact activities.
Water exercise is especially beneficial for those with back pain caused by osteoarthritis of the spine or disc problems. The buoyancy of the water supports the majority of the body weight, taking pressure off the joints and intervertebral discs. The resistant properties of water make the muscles work harder to perform movements such as walking, marching, or other water exercises. You can strengthen the muscles that support the back without stressing the joints and discs. The pressure the water exerts on the body prevents an injured joint from further inflammation and post exercise back pain.
Always warm up for at least 5 minutes with of walking or performing the same activity as you are about to do but at a slower pace. This slowly increases your heart rate, breath rate and body temperature to allow your body to adjust to the higher demands of aerobic exercise. Cooling off in the same way for another 5 minutes allows your body to adjust to its resting state and prevents blood from pooling in your extremities. 5 minutes of walking can help flush waste products from the muscles and prevent post exercise soreness.
Tip: Wear proper footwear. Wearing footwear with adequate cushioning and support help absorb shock and decrease the risk of back pain. For more information on how footwear can affect back pain click here .
Tip: Stay Hydrated. Drink plenty of water before, during and after aerobic activity to replace water lost by perspiration. Dehydration can cause muscle aches - plenty of water is needed to help the body flush out the acidic waste products that can build up in the muscles during exercise.
You Will See Results
Keeping fit with an exercise plan that includes back stretching and strengthening exercises is very effective for the prevention of recurring back pain. Exercises for all the muscles that support the back, especially the abs, are also important.
Increase the duration of back exercises gradually to avoid overuse injures. It may take a couple of months, but if you stick with it, you will see results.
*Check with your physician before doing back exercises if you have a back condition or other medical condition.
That's it for now...again this can be found at: bigbackpain.com If you'd like the entire article in an email, contact me and I'll send it to you. I printed it up so that I can use it and make notes on it, and keep it with my physical therapy pages and soem other fitness articles I have. (It may be time for me to create a binder with these things, so that I am organized. I could add some of my SP exercises to it as well.)
Take care everyone and keep those backs happy!!
Get An Email Alert Each Time ENUFF81020 Posts