Backache or back pain are really two names for the same problem, anything from a sudden, sharp pain that can  put you out of action, to a dull, constant ache which just wears you out. Everybody experiences backache or back pain some time in this age given the change in lifestyle and the increase in deskbound jobs that expect your back be straight and sturdy! Back pain - Acute or chronic - is a common problem which makes your life a misery. Know more about it.

Symptoms of Backache:

1. Pain experienced in the region of the middle or lower back.

2. Acute pain in the back and difficulty in bladder and bowel movements are cause for concern

3. Pain in the waist and hip region.

4. Inability to move and extreme discomfort.

5. Pain and numbness experienced from the back to the legs.

Causes of Backache:
Backache can be attributed to various reasons lifestyle changes to physical and emotional health concerns. It can be the result of an accident, a fall, or lifting something too heavy or it can develop slowly, perhaps as your spine changes with increasing age. Sometimes, there is no obvious reason also.

Food to eat:
The intake of certain foods is important to strengthen the system from within. In the context of back pains and backaches the diet plan needs to focus on fortifying the back. An ideal diet plan should read like this: Have four meals daily. Include fresh fruits and milk for breakfast, steamed vegetables and whole-wheat bread for lunch, a fresh fruit or juice in the evening and a bowl of raw salad and sprouts for dinner. The key to having a strong back lies in strengthening the bones. So these are some contents which can make your back strong:

1. Proteins and Vitamin C are necessary for the development of a healthy bone matrix and Vitamin C is known to relieve low-back pain and averting spinal disc operations.

2. Vitamin D, calcium phosphorus and the essential trace minerals are also essential for healthy bones.

3. A high intake of raw vegetables and fresh fruits is considered to be good for persons with back pain. Raw vegetables for salad may include carrot, cabbage, cucumber, radish, onion and lettuce.

4. At least two steamed or lightly cooked vegetables such as cauliflower, cabbage, carrot, spinach and liberal quantities of fresh fruits.

5. Milk a good source of Vitamin D is a must in your diet.

Foods to avoid:
Avoid fatty, spicy and fried foods, Sweetmeats, sugar, curd and condiments. Give up smoking and intake of tobacco. Avoid foods that have been processed for storage to avoid spoiling as they have few nutrients and must be eliminated from the diet.

Exercises for back pain:

Wall slides: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent. Count to five and slide back up the wall.
Repeat 5 times.

Raised legs on your stomach: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

Raised legs on your back: Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

Roll: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.

Back bend: Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as is comfortable, and hold the position for one or two seconds.

Bend Knee to chest: Lie on back with both knees bent. Bring one knee to chest, grasp knee with both hands, and pull as close to the chest as you can. Lower knee back to starting position. Repeat with the other leg.

The best type and intensity of exercise needed for your backache will be different according to your physical condition, your fitness and the state of your back. You need some exercise, but not too much.

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This entry was posted on Sunday, September 28th, 2008 at 2:14 pm and is filed under pain. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.