Rent out your spare space to make money

In recent years,several initiatives have sprung up helping you to rent out various spaces in your property. This means you could set up a regular rental income without having anyone living in your home!

Spareground.co.uk will help you rent out loft or cellar space (to be used for storage). It will also help you rent out part of your garden (as an allotment, for example) or even your garden shed.

And schemes like ParkAtMyHouse.com and ParkLet.co.uk allow you to rent out your driveway or parking space to other motorists.

Your parking space could prove particularly lucrative if you live near a popular destination, like a stadium or airport.

Pros: It's an easy way to make serious money.

Cons: You need to have the space to spare in the first place!

Natural Swimming Pool in Greece

Natural Swimming Pool in Greece.

Great Barrier Island, New Zealand

Great Barrier Island is a remote, tranquil island 90km north east of central Auckland. Located at the edge of the Hauraki Gulf, it is one of the most beautiful natural landscapes in Aotearoa (New Zealand).

Pacific Ocean swells break against its eastern side, where the beaches of Awana and Medlands are popular with surfers; the western coast has sheltered deep water harbours and bays.

The island has four main settlements – Port Fitzroy, Whangaparapara and Tryphena on the western side; Claris on the eastern side.

Hiking, mountain biking, fishing and diving are the main sources of adventure on the island. There are tracks leading to secluded hot springs and historic kauri dams.

Great Barrier is a haven for rare birds and lizards. Accommodation ranges from basic hikers’ huts to luxury lodges.

How Are Epidural Steroid Injections Performed?

There are three common methods for delivering steroid into the epidural space: the interlaminar, caudal, and transforaminal approaches. All three approaches entail placing a thin needle into position using fluoroscopic (x-ray) guidance. Prior to the injection of steroid, contrast dye is used to confirm that the medication is traveling into the desired area. Often, local anesthetic is added along with the steroid to provide temporary pain relief. 

An interlaminar ESI, often referred to simply as an ‘epidural injection’, involves placing the needle into the back of the epidural space and delivering the steroid over a wider area. Similarly, the caudal approach uses the sacral hiatus (a small boney opening just above the tailbone) to allow for needle placement into the very bottom of the epidural space. With both approaches, the steroid will often spread over several spinal segments and cover both sides of the spinal canal. With a transforaminal ESI, often referred to as a ‘nerve block’, the needle is placed alongside the nerve as it exits the spine and medication is placed into the ‘nerve sleeve’. The medication then travels up the sleeve and into the epidural space from the side. This allows for a more concentrated delivery of steroid into one affected area (usually one segment and one side).  Transforaminal ESIs can also be modified slightly to allow for more specific coverage of a single nerve and can provide diagnostic benefit, in addition to improved pain and function.

All three procedures are performed on an outpatient basis, and you can usually return to your pre-injection level of activities the following day. Some patients request mild sedation for the procedure, but many patients undergo the injection using only local anesthetic at the skin. 

What types of conditions will respond to Spinal Epidural Steroid Injection?

For over forty years, ESI has been used to effectively treat chronic neck and back pain as well as a variety of other conditions. The most common diagnoses treated with ESI include herniated or bulging discs, spinal stenosis, and recurrent pain following spine surgery. Other conditions that may also respond to ESI include spondylolisthesis (slippage of the vertebral column) and post-herpetic neuralgia (pain after shingles).  

Holistic Treatments Methods for BACK PAIN

Holistic Treatments Methods attempt to help treat the root causes of the pain, not just the symptoms. Practitioners take into account all aspects of one’s life to assess which treatments or herbal supplements will help best to manage the pain.

• Physical and Occupational therapy
• Acupuncture, Massage, Trigger Point Therapies
• Chiropractic Therapy
• Cognitive Behavioral Therapy, EMDR,
• Hypnosis, Meditation and Visualization Techniques
• Herbal Medicines

EPIDURAL STEROID Injections for Back Pain

Epidural steroid injections may help patients with radicular symptoms. Studies have found conflicting results, but the trend is toward a small improvement for up to three months after injection. There is no evidence to support the use of epidural steroid injections in patients without radicular symptoms, and injections are less effective in patients with severe spinal stenosis and those with stenotic lesions encompassing more than three lumbar levels.
An Epidural Steroid Injection is generally successful in relieving pain for approximately 50% of patients. If a patient does not experience any back pain or leg pain relief from the first epidural injection, further injections will probably not be beneficial. However, if there is some improvement in back pain or leg pain, one to two additional Epidural Steroid Injections may be recommended.

Natural Cure for Back Pain

Back pain has become an increasingly common complaint in the last couple of decades. This increase has been attributed to a change in our work style, where we spend many hours at a sedentary job hunched over a computer monitor screen. Treating back pain is not very tough but it is important to keep in mind that a change in lifestyle is required in order to experience lasting results.

There are several ways to treat back pain and this would include warm compresses and other remedies for back pain. Warm compresses help to dilate the capillaries within the skin which allows more blood to flow through. This increase in blood flow helps to increase the rate of repair of damaged muscles and tendons. Furthermore, the warmth helps to soothe the aching muscles and provides immediate relief from back pain. Home remedies for back pain also include gentle and relaxing massages. A massage helps to increase blood flow to a certain area as well as massage and soothe strained muscles. Aromatherapy is a preferred treatment of back pain as the compounds in the oils help to relax the muscles and provides several therapeutic benefits. While this is a well known method to cure back pain, it is not a recommended method of back pain treatment for pregnant women. Back pain during pregnancy is very common as the added weight of the woman’s growing belly tends to place pressure on the muscles of the lower back. Essential oils used in aromatherapy contain very strong and volatile oils that can have a negative impact on the unborn baby. 

A warm soak is another effective natural remedy for back ache. Immerse yourself in a tub of warm water for at least twenty minutes to allow the warm of the water to penetrate deep into your skin. You can add a few drops of eucalyptus oil to the water to increase the efficacy of this method. In order to get rid of a back pain, you can first have a long and relaxing massage and after that pamper yourself with a long soak in your tub. This combination is effective in dealing with even the most severe back pains. 
In addition to resorting to treatment for back pain, it is important to determine the exact cause of the pain. Make sure that your chair is comfortable and that you do not need to hunch when sitting at your computer. In addition to this, it is important to get up every hour or so and stretch your limbs as this will prevent prolonged strain on your back muscles. All of these methods would help you to get rid of back pain and to live a much healthier and active lifestyle.

Back pain Medications

Medication: When you have uncomplicated musculoskeletal back pain (without sciatic nerve root compression), you won’t often need prescription medication to relieve your pain. Over-the-counter medication such as Tylenol (acetaminophen) will usually provide adequate pain relief. But do not continue use of such medication for longer than about a week at a time. In most cases, the acute pain of a nonspecific back problem will subside after a few days. If pain persists unrelieved, see your doctor. Prolonged or excessive use of acetaminophen, aspirin, or any of the nonsteroidal anti-inflammatory medications (NSAIDs) can have serious side effects. Use medication only as needed if a cold pack or a hot pack does not relieve the pain enough to allow you to lie down and sleep at night.

PREVENTING LOW BACK PAIN

There are a number of ways to prevent low back pain from returning. Perhaps the most important are exercise and staying active. Regular exercise that improves cardiovascular fitness can be combined with specific exercises to strengthen the muscles of the hips and torso. The abdominal muscles are particularly important in supporting the lower back and preventing back pain. It is also important to avoid activities that involve repetitive bending or twisting and high-impact activities that increase stress in the spine.

Bend and lift correctly — People with low back pain should learn the right way to bend and lift. As an example, lifting should always be done with the knees bent and the abdominal muscles tightened to avoid straining the weaker muscles in the lower back .

Take a break — People who sit or stand for long periods should change positions often and use a chair with appropriate support for the back. An office chair should be readjusted several times throughout the day to avoid sitting in the same position. Taking brief but frequent breaks to walk around will also prevent pain due to prolonged sitting or standing. People who stand in place for long periods can try placing a block of wood on the floor, stepping up and down every few minutes.

Cauda equina syndrome and BACK PAIN

Cauda equina syndrome. Cauda equina syndrome is the impingement of the cauda equina (the four strands of nerves leading through the lowest part of the spine). The cause is usually massive extrusion of the disk material. Cauda equina syndrome is an emergency condition that can cause severe complications to bowel or bladder function. It can cause permanent incontinence if not promptly treated with surgery. Symptoms of the cauda equina syndrome include:

• Dull back pain
• Weakness or numbness in the buttocks, in the area between the legs, or in the inner thigh, backs of legs, or feet; may cause stumbling or difficulty in standing
• An inability to control urination and defecation
• Pain accompanied by fever (can indicate an infection)

SPONDYLOLISTHESIS Back Pain

Spondylolisthesis occurs when one of the lumbar vertebrae slips over another, or over the sacrum.

In children, spondylolisthesis usually occurs between the fifth bone in the lower back (lumbar vertebra) and the first bone in the sacrum area. It is often due to a birth defect in that area of the spine. In adults, the most common cause is degenerative disease (such as arthritis). The slip usually occurs between the fourth and fifth lumbar vertebrae. It is more common in adults over 65 and women.

Other causes of spondylolisthesis include stress fractures (commonly seen in gymnasts) and traumatic fractures. Spondylolisthesis may occasionally be associated with bone diseases.

Spondylolisthesis may vary from mild to severe. It can produce increased lordosis (swayback), but in later stages may result in kyphosis (roundback) as the upper spine falls off the lower spine.

Symptoms may include:

• Lower back pain
• Pain in the thighs and buttocks
• Stiffness
• Muscle tightness
• Tenderness in the slipped area

Pain generally occurs with activity and is better with rest. Neurological damage (leg weakness or changes in sensation) may result from pressure on nerve roots, and may cause pain radiating down the legs.

Chronic Psychological Back Pain

Why do you think there are so many instances of treatment-resistant chronic back pain? Why do so few people find a true cure for their pain, rather than just symptomatic relief? Any guesses?

Of course, it is impossible to cure a pain condition if you are not treating the actual cause of the problem. Treatments, drugs and surgeries will not help a back pain condition that is caused by a psychological process. This is the reason why so many patients never find real relief from their suffering. It is so sad, but so true. This fact is one of the main reasons for the back pain epidemic.

The incidence of pain surrounding a spinal abnormality or other bodily irregularity is not coincidental. Dr. John Sarno writes about this often in his books, stating that the mind recognizes the unusual structural condition and often will place pain in proximity in order to convince us of a purely structural model for pain.

This is clever, but if you correlate many symptoms to the expected diagnoses, there will often be a selection of criteria which will not match. In these cases, the structural issue can often definitively be ruled out as the true source of symptoms. This takes a skill that many doctors no longer care much about or concentrate much upon: Proper diagnostic technique.

Psychological and Social Factors of BACK PAIN

Psychological factors are known to play a strong influential role in three phases of low back pain:

• Some evidence suggests preexisting depression and the inability to cope may be more likely to predict the onset of pain than physical problems. A "passive" coping style (not wanting to confront problems) was strongly associated with the risk of developing disabling neck or low back pain.
• Social and psychological factors, as well as job satisfaction, all play a role in the severity of a person's perception of back pain. For example, one study compared truck drivers and bus drivers. Nearly all the truck drivers liked their work. Half of them reported low back pain but only 24% lost time at work. Bus drivers, on the other hand, reported much lower job satisfaction than truck drivers, and these workers with back pain had a significantly higher absentee rate than truck drivers in spite of less stress on their backs. Similarly, another study found that pilots, who generally reported "loving their jobs," reported far fewer back problems than their flight crews. And yet another study reported that low rank, low social support, and high stress in soldiers was associated with a higher risk for disabling back pain.
• Depression and a tendency to develop physical complaints in response to stress also increase the likelihood that acute back pain will become a chronic condition. The way a patient perceives and copes with pain at the beginning of an acute attack may actually condition the patient to either recover or develop a chronic condition. Those who over-respond to pain and fear for their long-term outlook tend to feel out of control and become discouraged, increasing their risk for long-term problems.

Studies also suggest that patients who reported prolonged emotional distress have less favorable outcomes after back surgeries. It should be strongly noted that the presence of psychological factors in no way diminishes the reality of the pain and its disabling effects. Recognizing this presence as a strong player in many cases of low back pain, however, can help determine the full range of treatment options.

Neurological Disorders and Back Pain

Nerve roots, which originate at the spinal cord and travel within the spine until they exit to become nerves, can be injured by spinal disorders. Most commonly, the nerve roots are injured where they exit the spine by diseased disks, bony abnormalities (such as those accompanying osteoarthritis of the spine), or some combination of these disorders. Some patients with chronic pain that develops after surgery or trauma, the injury to the nerve roots is presumably related to scarring. Other problems, such as tumors, are very uncommon. Injury to nerves can refer pain down the leg. When severe, it can cause weakness or numbness. Very severe injury, which occurs rarely, can cause a caudia equina syndrome, in which there is injury to all the nerve roots, which can cause weakness and numbness of both legs, and bowel and bladder problems.

DESTINATIONS IN THAILAND

Travellers to Thailand are presented with an amazing choice of destinations reflecting the diversity of its landscapes and built environments. The streets and lanes of every village, town and city in Thailand offer scenes of often incredible contrast between old and new, rich and poor modern and antique. Venturing along these streets and lanes to witness this contrast will often bring you within sight of a golden temple spire rising above the rooftops. To enter the grounds of the temple will lead you to world of glittering mirror mosaics and tinkling bells, an escape from the bustle outside.
Thailand’s landscapes vary incredibly also with tropical islands surrounded by azure seas in the South, forested mountains in the North, fertile river plains in the heartland and the Isaan plateau to the Northeast. The land is like an artists canvas changing with the seasons. During the rainy season the whole country will be bathed in a blanket of green with rice fields being tended by farmers, rivers brimming with life and the sky often showing natures beauty.
Thailand’s capital city Bangkok has become one of Asia’s most dynamic and exciting places where modernity meets tradition in all aspects. It is a vibrant city which will leave its footprint in the mind of anyone who visits.
Further afield Thailand offers ancient cities such as Chiang Mai the ancient Lanna capital and now handicraft centre of Thailand which sits in a farming valley surrounded by forested mountains; Hua Hin a quiet seaside fishing village which has become a popular setting for holiday makers to visit the beach and eat fresh seafood, explore a national park or have a round of golf on one of several local international courses; Phuket island is the ‘pearl of the Andaman’ and is surrounded by some of Asia’s most amazing scenery and the worlds best scuba diving sites; Samui Island offers a truly tropical scene with coconut palm lined beaches and at times the most calm azure seas to be found anywhere and for visitors seeking laid back rural lifestyles, Angkor period ruins or pre-historic relics, the famed North East of Thailand (Issan) is waiting to be discovered.
There is much more to Thailand for the slightly adventurous traveler willing to ‘get off the beaten track’ and see some of the unknown places that represent the real Thailand where daily life goes on behind the scenes.

Paradise Island in the Maldives

 Paradise Island in the Maldives

What about the radiation dose in OPG?

Although the radiation dose associated with OPG and cephalometry is extremely low it is important that the procedure is performed using modern dose efficient equipment. In 2006 Barwon Health installed new digital OPG and Cephalometry systems that utilise direct radiography (DR) capture of the x-rays. This results in a potential dose reduction of 50% compared with conventional x-rays using either film or computed radiography (CR) phosphor plate technology. There are also specific paediatric dose reduction protocols.

How can you prevent or minimize back pain during pregnancy?

Back pain may not be prevented completely, but there are things that you can do to reduce the severity or frequency. Here are a few steps you can take to help reduce the back pain you are experiencing:

• Use exercises approved by your health care provider that support and help strengthen the back and abdomen
• Squat to pick up something versus bending over
• Avoid high heels and other shoes that do not provide adequate support
• Avoid sleeping on your back
• Wear a support belt under your lower abdomen
• Make sure your back is aligned using a chiropractor
• Get plenty of rest. Elevating your feet is also good for your back

LOW BACK PAIN SURGERY

Only a small minority of people with low back pain will require surgery. Surgery is often necessary if there is evidence of cauda equina syndrome (problems with the nerves at the base of the spinal cord), another serious back condition like a tumor or infection, or severe weakness due to spinal stenosis or compression of a nerve root.

Surgery may also be considered for people with persistent radiculopathy due to herniated disc or spinal stenosis that has not responded to other (non-surgical) therapies. There is controversy about whether surgery is beneficial for people with degenerative disc disease alone.

Referral to an orthopedic surgeon or neurosurgeon is recommended under the following circumstances:

• Increasing neurologic problems (measurable weakness)
• Loss of sensation (eg, numbness) or bladder and bowel symptoms
• Failure to improve after four to six weeks of non-surgical management, with persistent and severe sciatica and evidence of nerve root involvement

Psychological Causes of Back Pain

Psychological factors often play a significant role in the development of and adaptation to chronic low back pain (Goldberg 1999, Kendall 1999). Pre-existing depression, anxiety and stress, together with lack of effective coping skills, may predispose individuals to back pain. Research has shown that having a variety of coping strategies, a person's belief in their ability to control their pain, and the level of catastrophizing about their condition is strongly associated with healthy adjustment in chronic pain patients and their families (Simmonds, 1996). Some believe that psychological factors such as these are primary causes of back pain (Sarno, 1991). Distress, whether secondary to physical restriction or to pain, may aggravate the pain and thus the disability (Simmonds 1996). A vicious cycle can be established in which pain causes stress or stress causes pain, and both produce more stress, anxiety and/or depression which causes more low back strain and pain. 

The Reason Why Back and Body Injures Start

The quads are always going to be stronger then the hamstrings, so you may be wondering what is wrong with that. Let me give you some possible examples of what can happen if your quads are out of balance with your hamstrings. As I give this example, understand that there are other imbalances that often happen at the same time to develop this condition. For example, the hip flexors and the glutes can be out of balance too.

When the quads are out of balance with the hamstrings, there can be uneven and excessive wear and tear on the cartilage and ligaments of the knee. The knee will not function correctly and conditions will develop to the point were running or physical activity will be impossible.

Second, balance between the quads and the hamstrings keep the pelvis in a neutral and stable position. But when you have overly strong and overly tight quads, your pelvis will be pulled in several different directions. In some cases the whole pelvis is pulled excessively forward. In other cases one side of the pelvis comes even more forward and the hip goes too high, causing the pelvis to rotate. This is very common in physically active women over 40.

When the pelvis is not in the most neutral and most stable position possible, the spine may go into abnormal curvature. It is that abnormal curvature caused by the muscle imbalance that can set you up for hip problems, SI joint problems, back problems and sciatica.

What's the best way to sit?

Sit in chairs with straight backs or low-back support. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on. Turn by moving your whole body rather than by twisting at your waist.

When driving, sit straight and move the seat forward. This helps you not lean forward to reach the controls. You may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.

Sedentary lifestyle and BACK PAIN

Lack of exercise can cause or worsen back pain because of increased stiffness and weakened muscles.

Sedentary people miss out on the benefits of regular physical activity, including nourishment of spinal discs, soft tissues and ligaments. When there's a lack of exercise, discs become malnourished and degenerated.

Strengthening exercises for the muscles of the back and abdomen can help provide better support for the spine.

Participating in a regular exercise program that includes stretching, strengthening and low-impact aerobic conditioning can help heal existing problems and prevent future ones.

"Movement and exercise also keep the spine healthy, flexible and strong," says Dr. Finkel. "Gentle forms of exercise, such as yoga, Pilates, water therapy, riding a stationary bike or walking, are especially helpful."

Leg Lifts in the Water for Back Pain

Water exercises are also recommended if you suffer from sciatica pain. The exercises (i.e. leg lifts) can focus on working the stomach muscles and provide a good stretch for the legs.

Perform some leg lifts in the pool to work your abdominal muscles.  With your back to the side of the pool, extend your arms along the edge of the pool. Tighten your abdominal muscles and try lifting both legs. You may also bend your knees to the chest or swing your legs to the left and right.

Perform 10 lifts with the knees bent and 10 lifts keeping your legs straight.

TIPS for LIFTING and BENDING with Back Pain

Anyone who engages in heavy lifting should take precautions when lifting and bending.

• If an object is too heavy or awkward, get help.
• Spread your feet apart to give yourself a wide base of support.
• Stand as close as possible to the object being lifted.
• Bend at the knees, not at the waist. As you move up and down, tighten stomach muscles and tuck buttocks in so that the pelvis is rolled under and the spine remains in a natural "S' curve. (Even when not lifting an object, always try to use this posture when stooping down.)
• Hold objects close to the body to reduce the load on the back.
• Lift using the leg muscles, not those in the back.
• Stand up without bending forward from the waist.
• Never twist from the waist while bending or lifting any heavy object. If you need to move an object to one side, point your toes in that direction and pivot toward it.
• If an object can be moved without lifting, pull it, don't push.

Electrical Stimulation for Back Pain

Percutaneous Neuromodulation Therapy. A technique called percutaneous neuromodulation therapy (PNT) uses a small device that delivers electrical stimulation to deep tissues and nerve pathways near the spine.
Electrical Nerve Stimulation. Transcutaneous electrical nerve stimulation (TENS) uses low-level electrical pulses to suppress back pain. A variant of this procedure, percutaneous electrical nerve stimulation (PENS), applies these pulses through a small needle to acupuncture points.
When tested in high-quality studies, electrical nerve stimulation has not been found to provide much help.

Weight Bearing and Strengthening Exercises Increase Bone Density

If you have osteoporosis, check with your doctor as to the safety of any exercise.

Many people don't think of bones as living tissue, but they are. Like muscles, bones get stronger (denser) from doing strengthening exercises and weight bearing exercises.

Weight bearing exercises such as walking, stair climbing, etc. mainly strengthen bones in the legs, hips and lower spine. Strengthening exercises such as weight lifting or exercises that use the body as resistance (like push-ups) are effective in strengthening bones in the arms and upper spine.

For people who already have osteoporosis, weight bearing and strengthening exercises can help prevent further bone loss. These exercises also keep the back and abdominal and hip muscles that support the spine strong. Strong back and abs muscles reduce compression forces on the vertebrae and prevent back pain.

However, some exercises are risky for those with osteoporosis - the amount of risk depends on the severity of the bone loss. Those with osteoporosis should avoid exercises that twist the spine or excessively bend the spine to avoid a compression fracture of a vertebra. A doctor or physical therapist can recommend appropriate exercises.

Balancing exercises (which strengthen muscles that support the spine in addition to improving balance) also reduce the risk of falls; a major concern for those with osteoporosis is breaking a hip or other bone in a fall.

Why exercise is good for your back

 When abdominal and back muscles are toned, they work together like a natural corset for your back, providing support and improving posture.

 Fit muscles have better fine control and more power in reserve, giving smoother motion during lifting and moving.

 Fitness postpones fatigue, helping you avoid tired habits like not lifting correctly.

 Exercise makes bones denser and stronger.

 With stretching, exercise increases flexibility, helps you use good postures for lifting and sitting.

 Helps you lose weight and stop smoking!  Excess body weight and smoking are bad for backs.

 Exercise improves blood circulation, and so enhances nutrition and recovery processes in your back.

What Causes Lower Back Pain?

If you want a very good overview of what causes lower back pain in the general population, then you should read this article by the House Call Doctor “What Causes Back Pain”. Among physically active individuals, lower back pain most commonly occurs as a result of the following:

Picking a weight off the floor or setting one down incorrectly.

Bending from the back rather than bending from the knees.

Performing a high amount of impact based movement before the body has warmed up, or before the body is fit enough to absorb the impact.,

Repeatedly bending and extending the low back by doing hundreds of crunches or low back extensions, two popular exercises that can be over-utilized.

Exercising on equipment that is not properly set-up. Whether on a bicycle or weight training machine, one of the most common errors is improper seat height. For more on seat height, read the article “How to Use Weightlifting Machines.”

Cat and Camel exercise for back pain

Starting Position: Kneel down on the floor and assume the "all-four's" position. Keep your head straight so that the gaze of your eyes is toward the floor.

Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do no, pull it down. but let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back.

Do Not Cause Pain.

The Role of Physical Therapy for BACK Pain

Physical therapy with a trained professional may be useful if pain has not improved after 3 - 4 weeks. It is important for any person who has chronic low back pain to have an exercise program. Professionals who understand the limitations and special needs of back pain, and can address individual health conditions, should guide this program. One study indicated that patients who planned their own exercise program did worse than those in physical therapy or doctor-directed programs.

Physical therapy typically includes the following:

Education and training the patient in correct movement.
Exercises to help the patient keep the spine in neutral positions during all daily activities.
Incorrect movements or long-term high-impact exercise is often a cause of back pain in the first place. People vulnerable to back pain should avoid activities that put undue stress on the lower back or require sudden twisting movements, such as football, golf, ballet, and weight lifting.

Exercises performed after a simple diskectomy do not seem to provide much added benefit over time.

Specific and regular exercise under the guidance of a trained professional is important for reducing pain and improving function, although patients often find it difficult to maintain therapy.

LUMBAR HERNIATION Symptoms

The symptoms of a true herniated disc may not include back pain at all! The symptoms of a herniated disc come from pressure on, and irritation of, the nerves. However, many people do have back pain because they have other problems in their back when the disc ruptures. The symptoms of a herniated disc usually include:

Pain that travels into one or both legs
Numbness or tingling in areas of one or both legs
Muscle weakness in certain muscles of one or both legs
Loss of the reflexes in one or both legs

Petra, Jordan.

Petra is a world famous tourist destination noted for rock-architecture. A whole city (named Rose City) has been carved out of rocks 

Heaven's Gate Stairs in Tian Men Shan

Heaven's Gate Stairs in Tian Men Shan, Zhangjiajie, China

Mental Means of Back Pain Relief

 Please understand that being able to reduce or eliminate pain using your mind doesn’t mean that the pain is “all in your head.” Pain is a physical reality. However, because pain signals travel through the central nervous system, you can disrupt or shut down a pain signal using your mind. 

Controlled scientific studies have confirmed that mental methods such as positive thinking, deep breathing, self-hypnosis, humor, listening to music, meditation and prayer do actually relieve pain. In addition, it helps to recognize and resolve the things in your life that provoke stress.

Physical Exertion causes for back pain?

Many occupations that involve heavy physical work carry a risk for back injury. Factory workers, nurses, and those in the construction trade are more likely to suffer from back injuries than people who work at more sedentary jobs.

Exerting force on your back when lifting heavy objects can lead to injury, so be sure to lift properly with your core muscles and knees taking the strain rather than your back.

Repetitive work tasks that don't appear to tax the body physically may also be taking a toll on your back. Try to modify your movements so you are not making the same moves repeatedly. Even a desk job can be bad for your back if your chair is positioned awkwardly in relation to the computer, or you are continually twisting at an odd angle to pick up the phone.

The Most Effective Treatment for Back Pain-Laser Therapy

When you suffer from chronic back pain, all you can think about is relief, and there are plenty of options available. However, many patients don't find any relief from traditional drugs used for back pain. This leaves many of them wondering if the pain will ever stop. Thankfully there are more options than just drugs. Laser treatment is one of the newest treatment methods, and many patients are finding success with it. Here are five reasons laser therapy is the most effective treatment for back pain:

1. Light is better than drugs.For patients who suffer from chronic back pain, pain is a way of life. There is never a time when they are not in pain. Pain pills only work for so long before they eventually stop being effective. This is where laser therapy comes in because it replaces pain pills easily and does not stop being effective simply because your body has gotten used to it. Also you are not opening yourself to all the chemicals and toxins that are associated with pain medication because the low level lasers that are used for therapy are non-toxic.
2. It's non-invasive. For many back pain patients, the only alternative is surgery, which brings all the risks normally associated with going under the knife. In fact, the risks that are linked to back surgery tend to be even higher than they are with some other parts of the body because the surgeon is dealing with your spine. One wrong move could result in paralysis or even death. Laser therapy does not involve any scalpels and comes with fewer risks.
3. It's easy to handle. Pain medication comes with a number of side effects while surgery can have you laid up for months. However, you can continue to receive treatments of low level laser therapy for your back pain without missing a beat in life at all. You don't have to be careful about how you take your medications because of the side effect of the pain pills, and you don't have to suffer even more pain like what's involved in surgery. All you do is show up on a regular basis to have your back treated with a laser that is so light, it's like shining a light right on the area that hurts and then finding relief.
4. Many patients find relief... finally. Sometimes it may seem as if relief will never find you, but low level laser therapy is the solution many patients have been seeking for many years. Patients who spent years trying to find a treatment method that would work are often pleasantly surprised because laser therapy actually works for them. Often these same patients are even more surprised at how easy the treatments are because they spent so much time jumping through hoops in the past for treatments that did not help their pain in the slightest.
5. It works for many types of pain, whether the pain is from musculoskeletal problems, in the soft tissue, or caused by repetitive motion problems. The issue with many treatments for back pain is the fact that they only work for some types of pain-if they even work at all. However, laser therapy helps with all kinds of pain, no matter what is causing the pain. Sports injuries or arthritic pain are easily soothed away with the use of a laser.

Treatment of Back Strain

Treatment of Back Strain (Also applies to back sprain)
Back pain caused by muscle or ligament injury will usually resolve without any special treatment within 2 weeks (for mild strains) to 2 months.

Treating Pain and Inflammation

Temporary relief of back pain may be obtained with pain / anti-inflammatory medications and applying heat and cold. Relief from pain and inflammation from pulled back muscles / ligaments can be obtained by applying ice to the injury (wrap ice in cloth - do not apply ice directly to skin) for 15 to 20 minutes every 4 hours for two or three days. The cold helps reduce pain and inflammation and is also a distraction from the back pain. After four or five days, providing the inflammation has subsided, applying heat for 15 or 20 minutes at a time may be beneficial. Heat increases blood flow and helps relax tight back muscles. (Pain can cause muscles to tighten or spasm).

NOTE: Do not apply heat or cold if you have circulation problems or nerve damage unless recommended by your physician.

Your doctor may prescribe pain medications that contain codeine and/or muscle relaxants to relieve severe acute back pain, especially for the first week after the injury.

Tip: To avoid aggravating back pain, 'roll' out of bed: bend your legs at your knees and hips and roll on your side. Push yourself up with your arms as you hang your lower legs over the side of the bed.

There are also complementary treatments to help relieve pain, loosen tight back muscles, and speed healing - massage therapy, hydrotherapy, etc.


Exercise after Back Strain or Sprain?

Bed rest will actually delay recovery. But you could restrain injured muscles by rushing into an exercise program before healing has taken place. Maintain daily activities. Gentle stretching exercises for the back increase circulation to the muscles to speed healing, relieve tight muscles and help increase mobility.

Save the strengthening exercises until your back pain has gone or as recommended by your doctor or physical therapist. If you are unsure as to what exercises are safe or when to begin them, a physical therapist can create a personalized exercise program for you to follow.

Back Sprain

A back sprain is a ligament injury. The severity of a sprain can range from mild to severe.

Sudden movements (as in a fall or car accident) can cause injury to the ligaments because the muscles don't have time to react (contract) and keep the spine within its normal range of motion, causing ligaments to stretch or tear.

Acute pain can result from a back sprain. The pain may also gradually get worse over a couple of days as inflammation develops.

Symptoms of minor back sprains (slight tearing or overstretching of a ligament) cause minor back pain and swelling with little or no bruising. Moderate back sprains cause moderate back pain and swelling with bruising. Severe back sprains cause severe back pain, swelling and bruising and make it almost impossible to move. Like back strain, back sprains may trigger back muscle spasms.

Healing time depends on the severity of the sprain. Most back sprains heal in six to eight weeks but it can take several months for complete recovery from a severe back sprain. Ligaments take longer to heal than muscles.

Self-help for Back Pain disc problems

Given time and the right conditions, a ruptured disc can heal itself. Ongoing maintenance can reduce the risk of disc problems in the future. Be guided by your doctor or health professional, but general suggestions include:

• Try not to sit still for long periods of time.
• Avoid lifting heavy objects.
• Remember that movements such as bending and twisting (especially at the same time) can increase pressure on your damaged disc.
• Work on increasing your abdominal strength. Strong stomach muscles help to support the back. People who work hard on their abdominal muscles probably have much less recurrence of back pain over the long term, but only if they keep doing the exercises.
• Pay attention to posture while sitting, standing and walking.
• Flexibility exercises, performed regularly, can improve mobility and help reduce muscle tension and back pain.
• Include a gentle program of back-strengthening exercises.
• Yoga is recommended by some practitioners as an excellent form of strengthening and stretching for people with back problems.

Use the right chair for back pain relief

Especially if you have to sit for long hours. A proper chair should have good support for your lower back.
If your chair does not provide so, then you can use a curved pillow.
The chair should also be leaning backward a bit. Rest your back on it rather than leaning forward.
If you are working on a computer then the keyboard and chair height should be adjusted properly.
It should be in a way that your thighs remain parallel to the floor and eyes stay in level with the monitor top.
This makes sure that you are in a right posture. If required, you should redesign the car seat.
The new model cars generally have seats that can be easily adjusted to make sure you are comfortable.
If you do not have this feature in your car, use a lumbar pillow whenever you are driving.

Using Tramadol for Back Pain Relief

One type of pain that a lot of people get is back pain. 
Some tinier injuries for example pulling a muscle or straining the back can bring on pain. 
Back pain relief for these types of hurt can be helped with some anti-inflammatory products. 
The problem with back pain is that just about everyone has had it at some time. 

Low back pain is a major cause of pain, disability and cost to individuals, their families and society in general. 

Up to 85% of the general population will experience low-back pain at some point in their lives. 
In most cases, the pain eases within four to six weeks and individuals are able to return to their normal activities. 

However, by some estimates, in up to 30% of the cases, the pain will persist for up to a year or longer.

Opioids are pain relievers that act on the central nervous system. 
If used over a long period of time, they may become habit-forming. 

Opioids are used to relieve pain in a growing number of conditions, including the treatment of chronic low-back pain (LBP).

We included three studies (908 participants) that compared opioids against a placebo 
(fake medication). 

On average, those receiving tramadol, an atypical weak opioid, reported more pain relief and less difficulty performing their daily activities in the short-term than those who 
received a placebo. In a fourth study (36 participants), on average, those receiving an opioid, 

either morphine or a morphine-derivative, reported little or no difference in terms 
of pain relief in the short-term compared with those who received a non-steroidal 

anti-inflammatory medication (naproxen). In general, there was little or no difference 
between the two groups in their ability to perform daily activities.

There still remains little evidence in the medical literature to address the concerns 
of physicians and patients regarding the effect of opioids on pain intensity, improved 
function and risk of drug abuse. 

The trials that do exist suggest that a weak opioid reduces pain but has minimal effect on function. Side effects were more common with opioids but not life-threatening. 

The results of these trials should be regarded with caution and may not be appropriate in all clinical settings. 

More high quality studies are needed to address the benefits and risks of long-term 
opioid use in chronic LBP, their relative effectiveness compared with other treatments 
and to better understand which patients may be most suitable for this type of intervention.

Smoking causes for back pain?

Smokers are around 2.7 times more likely to suffer with low back pain than non-smokers. This is largely due to decreased nutrient levels in smokers which diminish when carbon monoxide is present. Carbon monoxide, which is a dangerous poison, also blocks oxygen getting to the muscles, tendons, and bones of the back. As all body cells and tissues need sufficient oxygen to function optimally, it is no wonder that smokers are more likely to have a back disorder.

Even if you are a long-term smoker, you will notice an improvement in backache very soon after you quit. Just 48 hours after stubbing out the last cigarette, nerve endings in the back will begin to return to normality, which will help restore good blood flow and oxygen levels.

Lifestyle changes in Back Pain Treatment

• Sleeping posture – Sleeping posture and mattress may be contributing to the back pain. By changing the sleeping position and/or mattress the pain may be eased or prevented. Patient is advised to sleep on their side and draw their legs up slightly towards their chest and pillow is put between their legs. For those who sleep on their backs, a pillow may be placed under the knees to maintain the normal curve of the lower back.
• Relaxing muscle tensions – this can be achieved by deep breathing and conscious relaxation of back muscles before retiring to bed each day.
• Maintaining regular physical activity – Long periods of inactivity is bad for the back. People who remain active are likely to recover more quickly. Earlier those with back pain were advised bed rest. These days they are advised to walk or perform their daily activities to prevent immobility of the back.
• Weight loss – Being overweight and obese is a risk factor for back pain. Having a healthy and balanced diet along with regular exercise helps in keeping excess weight in check.
• Reduction of stress
• Regular exercise and being active and physically fit – This may be achieved by walking, swimming, yoga and pilates. These help in maintaining the flexibility and strength of the back muscles and prevent recurrence of back pain