Before one of my classes today a student was telling me about back pain she has been experiencing after spending many hours sitting at work. For so many of us the majority of our time is spent sitting at a desk, sitting in front of the TV and sleeping. Getting rest is fine. But it doesn’t take long for your muscles begin to atrophy and that means you get weaker and the chances you will injure yourself are likely.
If and when you do injure yourself there are a few things that you will want to do. One of the most important things you can do to help yourself recover from back pain is to stay mobile. Take a walk even if its a short one just move. The worst thing you can do for yourself is nothing. Here are a few other things you can do to be proactive about your injury.
Ice Ice Baby: For the first 2 days you can apply a cold compress to the area to reduce the amount of blood flow to that particular body part. Remember not to apply a ice pack directly to the skin. You could get freezer burn. Put a washcloth between you and the compress. After two days try using a heating pad on the affected area. Heat can reduce muscle tension.
Massage: Sure pain-relieving ointments feel great but they are just skin irritants. What really works is to manipulate the muscle with massage. You can use gels or creams but take the time to rub it into your skin.
Pain Pain Go Away: Ibuprofen, naproxen and aspirin are good for a short term relief of pain but be sure to read the label and don’t overdose. Oh and go see a Doc to get things checked out.
I know we all spend a lot of time working on the abs but to ensure that your back is healthy make sure to do the following exercises EVERY time you work your abs:
Spinal Rotation:
Back Extensions
And of course be sure to see a doctor.
Being proactive when pain hits is a sure fire way to stay sassy!
If and when you do injure yourself there are a few things that you will want to do. One of the most important things you can do to help yourself recover from back pain is to stay mobile. Take a walk even if its a short one just move. The worst thing you can do for yourself is nothing. Here are a few other things you can do to be proactive about your injury.
Ice Ice Baby: For the first 2 days you can apply a cold compress to the area to reduce the amount of blood flow to that particular body part. Remember not to apply a ice pack directly to the skin. You could get freezer burn. Put a washcloth between you and the compress. After two days try using a heating pad on the affected area. Heat can reduce muscle tension.
Massage: Sure pain-relieving ointments feel great but they are just skin irritants. What really works is to manipulate the muscle with massage. You can use gels or creams but take the time to rub it into your skin.
Pain Pain Go Away: Ibuprofen, naproxen and aspirin are good for a short term relief of pain but be sure to read the label and don’t overdose. Oh and go see a Doc to get things checked out.
I know we all spend a lot of time working on the abs but to ensure that your back is healthy make sure to do the following exercises EVERY time you work your abs:
Spinal Rotation:
- Lie on your back (on the mat or on the floor) with arms outstretched at shoulder level. Bend both legs.
- Slowly, drop your knees to the right until the right knee is touching the floor. While dropping your knees, keep your shoulder blades flat on the floor. However, don't force the stretch. Hold for 8-10 seconds and repeat with the other side.
Back Extensions
- Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down.
- Slowly raise yourself up from your torso (using your lower back muscles) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Hold this position for about 3 seconds.
- Now slowly lower yourself back to the floor in the same manner.
- Don't forget to breathe. Inhale as you raise yourself, exhale as you lower yourself.
- Do about 2 slow sets of 12-16 reps, 2 to 3 times per week.
And of course be sure to see a doctor.
Being proactive when pain hits is a sure fire way to stay sassy!
