Pain or discomfort in the back is a very common health problem that usually experienced by older people and can appear and disappear over a period of several years. In most cases, the cause of back pain is not serious and the pain will disappear with a simple home treatment and over time. People with back pain often describe it as a slow and continuous feeling sharp, stinging or causing stiffness and difficulty standing still or moving, or pain or tingling in the buttocks and legs below the knee.

An acute attack of back pain is an attack that lasts less than six weeks, while chronic attacks generally last more than three months. Most back pain is related to stress or strain a muscle or ligament. Back pain affecting the nerves in the spine, causing pain in the buttocks and legs through the knee, are less frequent. The pain may begin immediately after exertion or injury or can start within a few hours. A very small percentage of back pain is related to age.

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If you suffer from back pain for over two weeks, consult a doctor for review and to ensure that the pain is not caused by a health exception. The vast majority of cases of back pain heal on their own with the help of some home care. Try the following household measures to reduce pain and promote healing:

Relax for twenty-four hours after the pain has started to avoid any other injury.

Sleep on a firm mattress with a table below. Lie on one side with a pillow between your legs to keep the hips with a rotary motion and increase the pressure on the back or lie on your back, with a rolled towel under the neck and pillow under your knees. Avoid lying on your stomach.
Get out of bed slowly and carefully, first sitting and then standing up. Apply ice or cold compresses for twenty minutes every two hours for the first twenty-four to forty-eight hours to reduce pain and muscle spasms.
After forty-eight hours apply heat to improve circulation and healing. The use of ice or heat is an individual choice that depends on what you prefer and what reduces the pain. Take pain medication and prescription anti-inflammatory such as aspirin or ibuprofen. It is best to take these medicines with milk, food or antacids to protect the stomach. However, children and teenagers should not take aspirin because aspirin use in this age has been associated with an uncommon condition, although serious, brain and liver of Reye’s syndrome. Pregnant women should consult their doctor before taking any medication. Without prescription. It is advisable that parents with children and people with medical problems read carefully the prospectus of the products and consult with the pharmacist if you have questions about their use. It must also avoid vigorous activity for six weeks after the pain is gone to get a complete cure and prevent the injury occurring again.

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Who has not heard of the famous lace? Who would not have ever hurt your knees, shoulder or other body part after having begun to exercise after a long period of inactivity? It’s what I call “collateral damage” in exercise or sports. I’m going to focus on breaking down the myth of “soreness”. We will try to explain why they occur and how we can avoid them.

Most of the population that has made exercise at the amateur level in high performance even suffered what is commonly called “soreness.” But what are they?, “Lactic acid crystallized as some say?. Do not be fooled.

The “braid”, also called DOMS (soreness Delayed Onset Muscular) or DMT (delayed muscle pain) are sore muscles that appear just hours after completing the exercise and reach a peak of pain between 24 and 48 hours later. These pains are due to overuse that involves eccentric activity type preference (when the muscle lengthens) in subjects not accustomed to it. Usually the pains are located in areas where the muscle has been stretched more and more stress endured during contraction, causing destruction microstructural level muscle (muscle tissue).

How can we prevent or remedy?

There are several options for these pains not to appear or be reduced. Forget the sugar water.

If we have not begun training, it is best to respect the principle of progression of the load, which depends on the initial force level of each subject, from there we will increase the financial burden usually from week to week. Along with this principle, will be essential to stretch the muscles worked at both the beginning and end of the activity, but eye!, Not in excess, which may be worse.

If the damage is already done, which is normal, we will focus on these three tips:

1. Cold application with massage to the affected area

2. Intake of analgesics (aspirin) and vitamin C (attacks oxidants)

3. Realization of moderate exercise (thanks to the endorphins gives us pleasure and brings our attention to other less affected musculature).

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There are two types of exercises:

1) Respiratory:

Lying on your back, knees bent. Place one hand on the chest and one in the gut. It seeks to work a deep breath for this, just hand the chest should rise, and shall note the elevation of the hand located on the gut, this is the way to verify the correct execution of the exercise.

2) Stretching:

It is essential, as is stressed in any exercise stretching does not reach the threshold of pain during the execution thereof, only for a small stretch sensation.

2.1 .- Stretch 1:

Lying on your back with knees bent, take air, take your knees to your chest until you feel the stretch in your lower back as he let it out, grabbing air halfway through if necessary – It is important to stand in the time to take a breath and breathing out while advancing the stretch.

2.2 .- Stretch 2:

Lying on your back, knees bent, contract your abdominals, lower back pressed against the ground, bend both knees to his chest. Next, a rotation of the abdomen, squeeze your knees together on the floor as close as possible to the arm (without taking off the opposite shoulder from the ground) and then, back knees to the chest and return to the starting position.

2.3 .- Stretch 3:

Similar to stretch 1 is done following the guidelines of that stretch but, with one leg. This work identified, we can differentiate both legs when there is a further retraction in only one leg in the area of the posterior musculature, consisting essentially of the hamstrings.

Normally when you perform the first exercise, in the unlikely event you have any restriction, stress will be felt in one leg before the other.

He falls back on the importance of breathing exercises as explained above.

2.4 .- Stretch 4:

Lying with legs outstretched, ankles work movements, as one rises the other falls, helps us to influence the sciatic nerve tension.

2.5 .- Considerations when to stretch:

We recommend doing 3-5 repetitions of each stretch and spend at least 30 seconds before and after them the breathing exercises, and to help us make the work of the lumbar and abdominal muscles and to relax both structures.

It is very important to balance the lower back and abdomen. A weak abdominal muscles can cause problems in the lumbar region is therefore appropriate to include in our workouts, abdominal series.

These exercises should be performed with good lumbar fixed to work properly the desired area and not harm the rest of the structures.

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Low back pain is considered an indefinite pathology encompasses different types of disease located in the lower back. Its diagnosis is often very common and widespread, but the term itself does not provide information beyond mere semantics “lumbar pain” without explaining the cause, motive or the exact location of the lesion.

Backache
The lumbar area is situated on the lower back area and consists of five free vertebrae articulate with each other, with the exception of the fifth lumbar (L5) articulates with the sacrum. On the top is built with so-called twelfth dorsal vertebra (D12). In addition to these vertebrae, the area is made up of muscle complex in what stands out for its volume, power and importance, the quadratus muscle located on either side of the column, which generates the movement of the area.

The lumbar spine allows flexion, extension, rotation and lateral flexion. Houses the final part of the spinal cord, called “horsetail”, hence the 5 lumbar disk start by the side holes of each vertebra to the bones, muscles, ligaments and skin of the inguinal, lumbar and members lower.

The lumbar addition to the burden on the rest of the spine, supports the efforts from the rising of dollars, so what should be very careful when making this type of maneuver to avoid damaging the area. The hygiene of the column, meaning that the set of principles and rules to safeguard the health of the column and guard against disease and damage, is vital. In subsequent lines outlined a series of simple tips prophylactic or preventive measures:

a) Keep the back straight

b) Sit properly

The sacral area and buttocks should be well supported at the bottom of the seat. The back straight and attached to the back. Feet flat on the floor. Knees slightly lower than the hip. Avoid tilting back when we go to any activities.

It should affect the above specs, in occupations that involve prolonged sitting stay: Office clerks, truck drivers, etc.

c) Properly weights upload

To raise a weight from the ground should flex the legs and put a straight trunk. Thus, the effort is done with the legs and arms.

You should not lift weights with your legs extended and the effort falls on the vertebrae L4, L5 and S1, resulting in very painful lower back pain.

You should not lift weights above his head, to prevent hyperextension of the spine especially at the level of vertebrae L4, L5 and S1.

You should not lift weights well separated from the body, to prevent overloading of the tonnage and column.

d) Application of a heat source in the area (electric blanket)

As quoted in the preceding article concerning the cervical spine is an important consideration in the care of our backs. It prepares the muscles, relaxing and avoiding the development of contractures.

e) Performing specific exercises

There are countless exercises, personally I think it is preferable to recommend 3 or 4 easy to do to avoid problems they involve.

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