What is Back Pain?
Acute or short-term low back pain generally lasts from a few days to a few weeks. Most acute back pain is the result of trauma to the lower back or a disorder such as arthritis. Pain from trauma may be caused by a sports injury, work around the house or in the garden, or a sudden jolt such as a car accident or other stress on spinal bones and tissues. Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and range of motion, or an inability to stand straight. Chronic back pain is pain that persists for more than 3 months. It is often progressive and the cause can be difficult to determine.Is there any treatment?
Most low back pain can be treated without surgery. Treatment using a swiss ball to reduce discomfort and lots of water to reduce inflammation. The goal of treatment is to restore proper function and strength to the back, and prevent recurrence of the injury. Exercises are often used to treat acute and chronic low back pain. Effective pain relief may involve a combination of rest and exercise. Although the use of cold and hot compresses are scientifically proven to quickly resolve low back injury, compresses may help reduce pain and inflammation and allow greater mobility for some individuals. Bed rest is recommended for only 1–2 days at most. Individuals should resume activities as soon as possible. Exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. In the most serious cases, when the condition does not respond to other therapies, surgery may relieve pain caused by back problems or serious musculoskeletal injuries.
What is the prognosis?
Most patients with back pain recover without residual functional loss, but individuals should contact a C.H.E.K practioner if there is not a noticeable reduction in pain and inflammation after 72 hours of self-care. Recurring back pain resulting from improper body mechanics or other nontraumatic causes is often preventable. Engaging in exercises that don't jolt or strain the back, maintaining correct posture, and lifting objects properly can help prevent injuries. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, vibration, repetitive motion, and awkward posture. Applying ergonomic principles — designing furniture and tools to protect the body from injury — at home and in the workplace can greatly reduce the risk of back injury and help maintain a healthy back.
Metabolic Syndrome
What is the metabolic syndrome?
The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
• Abdominal obesity (excessive fat tissue in and around the abdomen)
• Atherogenic dyslipidemia (blood fat disorders - high triglycerides, low HDL cholesterol and high LDL cholesterol - that foster plaque buildups in artery walls)
• Elevated blood pressure
• Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
• Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor-1 in the blood)
• Proinflammatory state (e.g., elevated C-reactive protein in the blood)
People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. The metabolic syndrome has become increasingly common in the United States. It’s estimated that over 50 million Americans have it.
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can’t use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.
Other conditions associated with the syndrome include physical inactivity, ageing, hormonal imbalance and genetic predisposition.
Some people are genetically predisposed to insulin resistance. Acquired factors, such as excess body fat and physical inactivity, can elicit insulin resistance and the metabolic syndrome in these people. Most people with insulin resistance have abdominal obesity. The biologic mechanisms at the molecular level between insulin resistance and metabolic risk factors aren’t fully understood and appear to be complex.
Holistic Lifestyle Coaching can help you if you have metabolic syndrome.
What is good Posture for a Healthy Back?
What is good posture?
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture:
• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.
Proper posture requirements
• Good muscle flexibility
• Normal motion in the joints
• Strong postural muscles.
• A balance of muscles on both sides of the spine.
• Awareness of your own posture, plus awareness of proper posture which leads to conscious correction. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture.
What contributes to bad posture?
• obesity
• pregnancy
• weak muscles
• high-heeled shoes
• tight muscles; decreased flexibility
• poor work environment
• poor sitting and standing habits
Body mechanics is defined as maintaining proper position during movement. Constant or repeated small stresses over a long period of time can cause faulty body mechanics and can lead to injury.
Ergonomics is the process of changing your environment to encourage good body mechanics. This can be accomplished by modifying a tool, work station, counter height, task or job.
The essentials of good body mechanics include:
• Learning proper posture, lifting and carrying techniques
• Becoming aware of your body position during all activities
• Altering your habits, positions or your environment to provide a safe and efficient work area
• Practicing good body mechanics at all times, not just when you are recovering from pain or injury
As a C.H.E.K. PRACTIONER I will show you how to stand and teach you good lifting and sitting to have a healthy back.