Progressive Medical Fitness Physical Therapy

Category: How We Treat

Progressive Medical Fitness pexels-kindel-media-7298412 Tips to reduce low back pain throughout the day Exercises How We Treat Therapy What We Treat reduce low back pain lower back pain low back pain
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Tips to reduce low back pain throughout the day

Welcome to the topic, “Tips to reduce low back pain throughout the day“.

There are ways of reducing low back pain without depending on drugs or surgery. However, there are always exemptions, and your condition may vary and require more than the tips below to reduce your low back pain. Below is a list of the top tips to reduce low back pain throughout the day.

1. Posture

The posture that you have and move with is an important influence on your low back pain. The worse your postural alterations are, the more pressure your lower back has to take. Also if your posture indeed has your hips tilted a lot in any direction the more your constricted lower back will be.

2. Ergonomics

When are you seated for long periods it’s essential to make sure that the things around you support you instead of harm you. Comfortable things such as having your monitor at the level of the eye when you are at work on your computer and having a chair with a proper height are important to reducing lower back pain.

3. Stability Ball

One of the most pleasing things you can do for your posture as well as to reduce your lower back pain is to use a stability ball for seating in places where you use to sit for long periods. A stability ball is a comfortable chair as it forces your core to trigger and keeps you steady as you sit on it. It also assists in movement as you can carelessly bounce on the ball as you sit on it and read or work at the same time.

Progressive Medical Fitness pexels-mikhail-nilov-6740058 Tips to reduce low back pain throughout the day Exercises How We Treat Therapy What We Treat reduce low back pain lower back pain low back pain

4. Proper Lifting

How you lift something can easily mark your lower back. The rule of lifting with your legs and not your back still relates. When having to lift bulky and heavy objects, do whatever you can to bend down and lift pushing with your heels to the balls of your feet and not load just your lower back. Lifting mishaps are a leading cause of low back pain and should always be controlled with care.

5. Drink Water

Water may not be the primary thing to come to thoughts when it comes to having a healthy lower back but consider this, your body needs a lot of hydration to support the normal healing process. If you are dehydrated at all then you are depriving your body of its own influential natural healing abilities. Many people who have lower back pain may have had a low back injury. Drinking plenty of water can assist you to speed up the healing process.

6. Lose Weight

Excess weight is excessive stress on all of the joints. Your lower back is one of the places where stress is manipulated the most. Getting to and sustaining a healthy weight will help you to feel a great reduction in your low back pain.

7. Exercise Regularly

Staying dynamic is essential to keep a healthy back. Without consistent exercise, the power of your muscles quickly deteriorates and the feebler muscles tend to tighten up and result in pain. Exercise is a good way to keep your body mobile and loose and can play a great role in reducing your lower back pain.

Progressive Medical Fitness pexels-ketut-subiyanto-4426321 Tips to reduce low back pain throughout the day Exercises How We Treat Therapy What We Treat reduce low back pain lower back pain low back pain

All of these tips will help you a lot in reducing your pain and maintaining the health of your lower back. Aside from these seven tips, many people have lower back pain because of muscle discrepancies that are caused because of our new lifestyle. Once you state those muscular imbalances that are resulting in your pain, then you can start feeling real relief and these tips will be important to maintain the health of your lower back.

Keep visiting for more tips and solutions to health problems.

Progressive Medical Fitness ice-vs-heat When to use ice versus heat? How We Treat Therapy What We Treat Work Injury ice vs heat ice versus heat heat vs ice heat versus ide
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When to use ice versus heat?

Welcome to the topic, “When to use ice versus heat?”

Ice versus Heat, are both considered cheap, easy-to-use treatment methods for pain and injuries. But in the days or even moments after an injury, people often fail to recall which choice provides the most advantage.

There is really no wrong or right answer, but ice is typically used for recent or acute injuries, while heat is used for chronic and muscular pain.

Ice is a good choice for the first 3 days after an injury because it assists in reducing swelling, which causes pain. On the other hand, heat helps soothe inflexible joints and relax muscles. However, neither choice should be used for more than ten to fifteen minutes at a time.

When to use ice?

Ice helps reduce swelling. By rubbing an ice pack, bag of frozen taters, or cold cloth at the beginning of an injury, swelling can be decreased, which lessens pain. It is okay to have direct contact with ice only if it is for a short span. Otherwise, applying a cover between the ice and the skin is greatly recommended.

When to use heat?

Heat actually has the reverse effect of ice. It causes blood vessels to open which can rouse inflammation rather than relieve it.”

Heat management should be used for chronic illnesses to help loosen tissues, and relax and enhance blood flow to the area. Heat is a highly recommended treatment option for chronic conditions resulting from arthritis or even old injuries. Heat can be useful before participating in actions to help limber up. Against using heat therapy after activity or after a severe injury because heat treatment can cause the swelling to aggravate.

Progressive Medical Fitness pexels-andrea-piacquadio-3807730-1 When to use ice versus heat? How We Treat Therapy What We Treat Work Injury ice vs heat ice versus heat heat vs ice heat versus ide

Heating packs are the most used heat source, but even a hot, wet towel can be useful for relief.

Ice and heat in moderation

Patients face burns due to excessive use of either cold or heat. It is important to take out the ice or heating pad for 15 to 20 minutes after each treatment phase.

Some people do not endure ice or heat well. It often comes down to an individual preference of what brings a decrease in symptoms. It’s also significant to remember that ice and heat are not a treatment for any injury, but are a source of relief.

Here are some of the conditions for which ice vs heat is used frequently:

Arthritis 

The inflammation of joints caused by arthritis can result in stiffness and pain in places like elbows, fingers, shoulders, and knees. For these cases, using moist heat, like a bath in a tub or shower benefits.

Muscle Strains and Sprains 

Muscle sprains and strains usually benefit from a mix of both heat and ice when they occur. Whether there is a pulled muscle in the back doing yardwork or sprained ankle while playing basketball, it’s best, to begin with, ice to relieve inflammation (including tenderness, redness, or swelling of the injury). Only after the inflammation decides is it a good idea to shift to heat; this can assist relieve any muscle rigidity at the injury site.

Progressive Medical Fitness pexels-kindel-media-7298647 When to use ice versus heat? How We Treat Therapy What We Treat Work Injury ice vs heat ice versus heat heat vs ice heat versus ide

Tendonitis

Tendonitis, a painful inflammatory condition caused by repetitive actions, affects the tendons, the connective tissues between a muscle and bone. To reduce the pain, rest, over-the-counter pain reducers, and ice treatment are recommended. Ice is preferred to relieve the inflammation and help lessen the pain.

Get Help

PMF is dedicated to keeping you pain-free and active – getting you back to what is essential in life. If you are having an old or current injury and it is not reacting to home treatments, get help from us today.