General Spine
Spine pain can occur from normal, everyday usage that causes wear and tear, overuse, or injury. Commonly, poor posture, inactivity, and weakness of the stability muscles are to blame.
Symptoms and Possible Causes
Kyphosis
Common symptoms: Visible hump on back, spine stiffness, rounded shoulders, fatigue, mild back pain.
Serious Symptoms: Numbness, weakness, or tingling in the legs.
Scoliosis
One shoulder blade that is higher than the other, uneven hips, muscle spasm in one site and weakness in the other, back or neck pain also.
Lordosis
Muscles pain, back muscles stiffness, less elasticity in the back muscles, instability in the spine because of weak lumbar muscles.
Spine Osteoarthritis
May cause stiffness or pain in the neck or back. It may also cause weakness or numbness in the legs or arms if it is severe enough to affect spinal nerves or the spinal cord itself.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities that aggravate your symptoms.
- Use heat for 20 min. in your back muscles with a heating pad, hot compress, or by taking a hot shower
- If you lay on your back-use pillow under your knees
- If you lay on the site use pillow between your legs.
- Use a good anatomical mattress and pillow.
Not To Do …
- Lay or sleep on the couch.
- Bend a twist your spine Avoid lifting weight.
- Stay in the same position for a long period.
To Do …
- Use a chair that provides support to all spine (If not, use a pillow).
- Move your chair close to the desk or table to keep a good posture.
- If you use a computer, bring the screen to the center and it is at eye level
- Place your feet parallel to the ground. Using a wedge under your feet helps a lot.
- Use posture brace to correct your posture during the work.
Not To Do …
- Slouch when sitting – do not roll your shoulders and bring your neck forward
- Sit for long time. Change positions from sitting to standing walk and back.
- Avoid bending forward or turning your spine.
To Do …
- Warm up before exercising and stretch your spine muscles afterwards
- Take regular breaks from repetitive exercises.
- Gentle exercise low impact like swimming and walking.
- Keep an upright posture and your shoulders gently back and you chin in.
- Use good, firm shoes, or use special insoles if you have flat feet.
Not To Do…
- Suffer or continue to exercise with pain.
- Overexercise tired muscles.
- Overextend your spine during your exercises.
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