No More Back Pain
Written by Mike Saros
Issue 4
Table Of Contents:
1. Special Announcement-I need your help!
2. Opening Comments: More Constructive Ways To Combat, Eliminate And Manage
Each Cause Of Your Back Pain.
3. Articles of Interest
* DRIVING NEEDN'T BE A PAIN IN THE BACK...
* NEW GUIDANCE ON THERAPIES FOR BACK PAIN SUFFERERS
4. Reader Feedback And Questions
5. Affiliate Announcement
6. Next Newsletter
Special Announcement:
Hi! I need your help. I'm trying to make my newsletter really, really, really good. I would like to know what it is exactly that you want to know more about. Would you like me to focus more on the contemporary or modern forms of treatment? Perhaps you are more interested in natural remedies and different kinds of ingredients that we here at Exclusive Health Products use in our products? Do you want to know more about Yoga or Pilates? What is it exactly that you want to read about? You can email me at mike@exclusivehealthproducts.com.
Also, please visit www.SecretsToAPainFreeBack.com
for a great deal on my "Power-Pack" guaranteed to terminate
your back pain for good. You won't want to miss out on this incredible
resource for healing and strengthening your back.
Opening Comments:
Before I get to my newsletter, I just want to remind everyone out there
to thoroughly wash or rinse off all fruits and vegetables before eating
them. I have been battling really bad food poisoning now for over a week.
I don't think I will be going near blackberries anytime soon. I'll just
leave it at that.
Now the last time we answered some of the questions I gave you to help you better determine different causes of back pain. I'd like to look at a few more of the questions that some of you might have answered a 'yes' and see if we can come up with more constructive ways to combat, eliminate and manage each cause of back pain.
**Question 4**
Have I suffered from a recent car accident or fall and subsequently experienced back pain not long after? Yes!
Mike's Comments:
According to Car-Accidents.com there were an estimated 6,420,000 cars involved in accidents in the US in 2005. The cost of these accidents exceeds 230+ Billion dollars. There were about 2.9 million injury cases and 42,636 car accident deaths. An average of 115 persons die each day in motor vehicle crashes in the United States -- one every 13 minutes.
Many of you may know someone or know someone who knew someone that was killed in a car crash. A few years ago a co-worker of mine was killed in a car accident. I have friends that have lost loved ones in car accidents. Unfortunately, accidents are a common occurrence in the world we live and they can be completely devastating. I just feel so lucky that I've never lost anyone real close to me in this way. When I was a firefighter/EMT one of the things they taught us is that not wearing a seat belt is suicide because a car accident actually becomes 3 accidents in 1. Let me explain. The first accident is your car hitting another car, tree, lightpost, obstruction, etc. The second accident is your body and chest cavity hitting the steering wheel, dashboard, front seat, etc. The third accident is all your internal organs and brain slamming into the wall of your chest cavity and skull. Basically, the third accident is what kills you because everything is turned to mush. And here's the strange part. You may not even break a bone or have the slightest cut to know that you are going to be the latest statistic. Moral of the story: Wear your seat belt at all times and avoid that 3rd accident.
I'm sorry to start off on such a morbid note. I'm well aware that many of you may have lost loved ones and I hope I don't offend anybody. I just feel so strongly about it and I had to mention it.
Now, of course, a car accident can have horrible consequences to your entire neck and back including the spinal cord, vertebrae, discs, muscles, ligaments, surrounding nerves and tissue. For many it is the original cause of long-term back and neck problems.
Whiplash, a form of neck sprain, affects 2 out of 3 people involved in a car crash according to www.backcare.org.uk. Whiplash is caused when your neck is suddenly whipped backwards and then forwards, which stretches your neck muscles and ligaments more than normal. Symptoms might take a day or 2 to develop and include pain and stiffness in the neck; difficulty turning or bending the neck; stiff and painful shoulders and arms; dizziness, headaches, blurred vision, and pain from swallowing.
You should definitely see a doctor for whiplash if your neck pain does not subside after 4-6 weeks or the pain gets worse. Any numbness, weakness, or tingling sensations should not be ignored and are definite signs to seek medical assistance as soon as possible.
The best way to treat whiplash is to remain as active as possible. Resting your neck will only slow down blood flow and cause it to stiffen up even more. Every so often throughout the day practice rotating your neck. Neck collars are generally ill-advised because they might make your neck worse. Also be sure to maintain proper posture during your convalescence. Make sure you have proper neck support while sleeping. You want your neck to be in a straight line with the rest of your back. You also might want to try a heat pack or a hot shower on the back of your neck to help loosen up your muscles.
Falls although not as common are also another way you can injure your back. Here are some helpful tips on fall prevention I got from the National Center For Injury Prevention And Control.
Tips
1. Begin a regular exercise program. Exercise is one of the most important ways to reduce your chances of falling. It makes you stronger and helps you feel better. Exercises that improve balance and coordination (like Tai Chi) are the most helpful. Lack of exercise leads to weakness and increases your chances of falling. Ask your doctor or health care worker about the best type of exercise program for you.
2. Make your home safer. About half of all falls happen at home. To make your home safer:
-Remove things you can trip over (such as papers, books, clothes, and
shoes) from stairs and places where you walk.
-Remove small throw rugs or use double-sided tape to keep the rugs from
slipping.
-Keep items you use often in cabinets you can reach easily without using
a step stool.
-Have grab bars put in next to your toilet and in the tub or shower.
-Use non-slip mats in the bathtub and on shower floors.
-Improve the lighting in your home. As you get older, you need brighter
lights to see well. Lamp shades or frosted bulbs can reduce glare.
-Have handrails and lights put in on all staircases.
-Wear shoes that give good support and have thin non-slip soles. Avoid
wearing slippers and athletic shoes with deep treads.
3. Have your health care provider review your medicines. Have your doctor or pharmacist look at all the medicines you take (including ones that don't need prescriptions such as cold medicines). As you get older, the way some medicines work in your body can change. Some medicines, or combinations of medicines, can make you drowsy or light-headed which can lead to a fall.
4. Have your vision checked. Have your eyes checked by an eye doctor. You may be wearing the wrong glasses or have a condition such as glaucoma or cataracts that limits your vision. Poor vision can increase your chances of falling.
One of the things that always comes to mind when I think of falls is getting out of the shower. I normally put a bath mat outside my shower but sometimes for whatever reason I forget to put one down. I can remember a couple times stepping out of the shower and almost doing a split in my bathroom because of a slip. A fall for an elderly person with brittle bones or osteoporosis could very well be life-threatening so be sure to take the right prevention measures and always be cautious. If you have an elderly neighbor who lives alone, it is always a good idea to check on him or her on a regular basis just to make sure everything is ok.
Well, I wanted to get into more of the questions to determine causes of back pain; however, the next 3 questions are very similar. I would like to save those for next time. So next time we will discuss safe lifting techniques and how we can avoid doing the same repetitive actions and inactions over and over that might be the cause of back pain.
See you next time and buckle up!
Articles Of Interest:
DRIVING NEEDN'T BE A PAIN IN
THE BACK...
www.backcare.org.uk
Confined in a fixed position for hours on end, stressed out by traffic and with the constant vibrations of wheels on the road, it's not surprising so many people get backache after a long drive. Work, leisure and driving all contribute to wear and tear of your back over the years. Two out of three adults will experience severe back pain at some time in their lives and for half of us our backs are so badly damaged that we will suffer long term back pain. But there are things that we can all do to avoid damaging our backs or to reduce existing discomfort.
ARE YOU SITTING COMFORTABLY?
* Car seats usually feel comfortable when you first sit in them but,after a lengthy period of travelling, significant discomfort and even back pain may be experienced. Many car seats do not provide adequate support and can cause strain to be placed upon the bones, muscles, discs and ligaments of the back.
* Any lack of support is even more serious If you have a previous back injury or are suffering from muscular back strain. Good, supportive seating can help to reduce discomfort, and may also prevent postural backache from occurring in the first place.
* Providing adequate support to the back whilst travelling is important for passengers as well as drivers. Most of the following points are equally useful for passengers.
WHAT SHOULD YOU DO WHILST DRIVING?
(You may want to click on the link provided to go directly to the pdf
online that illustrates the following)
* Think about your posture: keep your chin in, don't grip the wheel too tightly as this tenses your muscles and adds to stress, relax your shoulders and keep your head upright.
* When you stop at lights or are stuck in a traffic jam, try these simple
exercises to relieve muscle tension:
-Pull in your stomach muscles, breathe out forcefully, relax and repeat.
-Raise your shoulders towards your ears, push the shoulders backwards
against the seat, relax and repeat.
-Sit with your buttocks as close as possible to the backrest.
-Adjust the distance to the pedals so that your leg is slightly bent when
you press a pedal to the floor
-Adjust the seat length adjuster so that your thighs are in contact with
the seat almost up to the back of the knees.
-The distance between the edge of the seat and the back of your knees
should be about two or three fingers wide
-Your shoulders should be as close as possible to the backrest.
-Adjust the angle of the backrest so that you can easily reach the steering
wheel with your arms bent.
-Your shoulders should remain in contact with the backrest when you turn
the steering wheel.
-The RECARO lumbar support is properly adjusted when the natural curvature
of your lower spine is fully supported.
-The backrest side bolsters should be positioned close enough to your
upper torso to provide comfortable lateral support without restricting
movement.
-Adjust the height of the seat to the highest comfortable position. This
ensures that you will have a clear view on all sides and of dashboard
instruments.
-Adjust the tilt of the seat so that you can easily press the pedals down
to the floor. Your thighs should rest lightly on the seat cushion without
pressing on it.
-Check the angle of the backrest before The upper edge of the headrest
should be aligned with the top of the head. Adjust the angle to allow
about three quarters of an inch between your head and the headrest.
WHY SHOULD YOU TAKE REGULAR BREAKS FROM DRIVING?
* It's not just your legs that need a break from driving, walking gets the circulation flowing in your back as well. The discs do not have their own blood supply, but rely upon regular movement of the spine for the supply of nutrients. To reduce the risk of lower back pain, avoid sitting still for lengthy periods and take regular exercise breaks.
* When you stop at motorway services or a supermarket, park as far from the entrance as possible so that you get the chance of a short exercising walk.
* Take frequent breaks, especially when on a long journey. A few minutes now and then can prevent time off with a painful back later. Even if you have paperwork to catch up with, don't just sit in the car, make sure that you get out and walk around for a couple of minutes first.
IS THERE A WAY OF GETTING IN AND OUT OF YOUR VEHICLE THAT IS BETTER FOR YOUR BACK?
* With the steering wheel and pedals in the way, getting in and out of your car can be difficult. Try to avoid twisting when getting out of the car -turn your whole body towards the door, lower your feet to the ground. then stand up.
* Again try to avoid any twisting when getting into the car -sit on the edge of the seat first and then rotate your whole body into position.
* If there is very restricted space in your vehicle, it may be helpful to slide the seat backwards to provide more room for getting in and out.
* When driving a particularly high vehicle, such as some 4 x 4 's, vans, trucks or tractors, always use the footstep to climb down from the vehicle. It may seem quicker to jump down, but the repeated impact can be very damaging to the spine.
WHAT SHOULD YOU DO WHEN LOADING OR UNLOADING ITEMS FROM YOUR VEHICLE?
* If you've just spent several hours on the road and your back muscles are stiff, one of the worst things you could do is lift something heavy! Even lifting small items in and out of a car boot can be bad for your back as the combination of high boot sills or bumpers and restricted access can produce awkward back postures that make the back vulnerable to injury.
* Before lifting, stand upright, place your hands in the small of your back and arch backwards a few times.
* The golden rule when lifting anything is to bend your knees, not your back.
* Turn using your whole body, don't twist. Carry objects close to the body and don't try to carry everything in one go!
* If something is particularly heavy for you, get someone to help you lift it.
* If you need something from the back seat, don't twist and reach for it. It is far better to walk around to the back door and lift it out.
* Van and lorry drivers should always minimise the need for lifting by using any tail lift or mechanical handling equipment provided. Also, special care must be taken after a long period of driving when opening rear doors, lifting roller shutters and releasing levers. Remember to bend your knees, not your back, if any levers are positioned low down on the vehicle.
AND FINALLY...
*Back pain is rarely serious. But, if you have the following symptoms,
see your GP immediately for extra help:
-You feel generally unwell, such as if you have a high temperature as
well as severe pain
-You become incontinent
-Feel numb or have pins and needles in both legs or around your back passage,
genital area, or inside the tops of your thighs
-Both legs feel weak
-You feel unsteady on your feet
-Your back pain is getting worse over a period of time for no apparent
reason.
Information sheets made available by BackCare are provided for information
only and should not be considered as medical recommendations or advice.
Medical information is often controversial and continually changing. BackCare
is not responsible for errors or omissions in the information. Some of
the information may come from outside of the UK. This means for example,
that some of the drug names may be different, and the sources of help
quoted are not available in the UK. Please consult your GP or Specialist
to discuss any specific concerns or if you are considering changing treatment
in any way e.g. adding dietary supplements or different exercise routines
© BackCare Registered charity 256751 Helpline: 0845 1302704 (local
rate) Last updated on 01/05/2005
Mike's Comments:
A lot of people who drive at the workplace would be very interested in
the above information. I have received several emails from people who
feel that their back pain originates from driving. I hope this information
helps. www.backcare.org.uk/backhealth is a great resource for people with
back pain. It offers a lot of interesting information and advice on the
aforementioned as well as other ways for treating your back pain. Be sure
to check it out.
NEW GUIDANCE ON THERAPIES FOR BACK PAIN SUFFERERS
Back Print Download By Rosamond Hutt, Community Newswire
HEALTH Back Middlesex
A Middlesex-based charity has today released a guide to complementary
and alternative therapies for back pain.
The booklet, produced by BackCare, examines the range of complementary and alternative treatments available to back pain sufferers, including yoga and pilates, homeopathy and faith healing.
In an online survey of 2,240 back pain sufferers carried out last year, the charity asked respondents what alternative and complementary therapies they had used and how helpful they found them.
The results, which are published in the booklet, showed yoga and pilates were the most effective therapies while faith healing either did not help or made people feel worse.
The booklet's author Christine Gratus, who suffers from long-term back pain, said: 'The most important aspect of the booklet is that it is evidence-based. It contains the scientific evidence base for each therapy and states which therapies have been scientifically tested and which haven't.
'Most instances of acute back pain do resolve themselves in time, but people understandably want to do all they can to speed up the process and feel they are helping themselves to recover as quickly as possible.'
Back pain is the nation's leading cause of disability with 1.1 million sufferers experiencing some form of back pain each year.
Department of Health statistics have estimated that back pain is costing the British industry an annual £5 billion and the NHS £481 million each year. Recent research has concluded that children are also experiencing various forms of back pain.
BackCare provides education and information through their publications, telephone helpline and local branches. They also fund research and campaign to raise the profile of issues surrounding back pain.
The booklet is available from BackCare on 020 8977 5474 or online at www.backcare.org.uk/catalog
Mike's Comments:
If you haven't already be sure to check out www.backcare.org.uk.
It seems to offer a lot of really great info to help you with your back
pain including relatively inexpensive books and booklets on several methods
of treatment. They even put out a quarterly magazine about nothing but
your back. It is worth checking out. By the way, I'm not an affiliate.
I just saw this website doing some research and I thought you would like
to know about it.
Reader Feedback And Questions
Robert writes: 'Dealing with my back pain has become my full time job
after having failed
back sergery. You know the day I agreed to have it done I asked about
VAX-D... I was told that it was a joke. You know this was coming from
a
person who had about 10 to 15 diplomas hanging on his wall so I put my
trust
into him and let him mess up my back. Shame on me. Enough on my pity party.
I will look into this. THANK YOU FOR ALL YOUR INFO. Nobody offers as much
as you.
THANK YOU! THANK YOU! THANK YOU!' - Robert Marchand
Mike's Email Response: Hi Robert. I'm sorry to hear about your misfortune. Good luck and keep me informed. By the way, thanks for the nice comments.
Mike's additional Comments: A lot of people have asked me about how to get more information on the VAX-D and the IDD disk decompression procedures. For information on VAX-D you can visit www.vax-d.com and put your mouse over VAX-D Centers. This will open up a drop down menu where you can click on locations. This will show locations for the VAX-D procedure in the U.S. and for our friends outside the U.S. as well.
For those interested in the IDD therapy you can visit the following link...
http://www.iddtherapy.com
This will take you to a form you can fill out to request more information on an IDD therapy location near you. Unfortunately I have not found much information on locations of IDD therapy outside the U.S. and Canada. If you are living elsewhere it might be best to talk to your doctor or chiropractor about possible locations.
Vikas writes: 'I am vikas[30 yrs old] working in dubai uae from last 3 months in heavy physical working enviroment. I have back pain from last 2 months. I have shown this problem to the doctor and taken x-rays. I am exercising, swimming, using a back belt and taking medicines but no improvement. I am fearing what to do.' - Vikas soni, Dubai
Mike's Email Response: Thanks for your email. My first question for you is 'what exactly are you doing at work?' Does it involve real heavy lifting or some awkward repetitive motion that puts a lot of strain on your back? If it is either of these, you might want to find an easier line of work if possible or maybe see about doing something not as demanding within the company you work. Also, what did your doctors say or what did the X-rays show? You need to find the exact cause of your back pain. Perhaps a herniated disk? Do you watch what you eat as well? Do you eat a lot of fruits and vegetables? Do you take a multi-vitamin. Concentrate on eating right and exercising but also finding the exact cause of your back pain before it gets worse. Hang in there Vikas and let me know if I can be further help.
Affiliate Announcement
If you or someone you know owns a website and would like to become an affiliate of Exclusive Health Products or Back Relief Elite, please goto www.ExclusiveHealthAffiliates.com to sign up quickly and easily.
Next Newsletter
I'm sorry...I was a little late getting issue 4 out. I have to blame
it on those blackberries. Next time we will go into more questions on
ways to determine the cause of your back pain. I'm sorry we didn't get
into more this time. I'll try to make up for it next time. If you get
a chance be sure to check out www.backcare.org.uk. It is nonprofit and
seems to be a great resource for a lot of back pain sufferers.
I will see you next time and thanks so much for reading.
Quick Note
If you send me an email, please leave your full name or initials along with place of residence. Also if you have any other suggestions to make my newsletter better, please let me know at mike@exclusivehealthproducts.com.
For customer inquiries please email customerservice@exclusivehealthproducts.com
Sincerely,
Mike Saros
P.S. Please tell someone with back pain to sign up for my free No More Back Pain newsletter at www.BackReliefElite.com.
P.S.S. For a great deal today on my Secrets To A Pain-Free Back "Power-Pack" just visit
www.SecretsToAPainFreeBack.com
Have a back pain-free day!