Vim & Vigor - Spring 2014 - North Mississippi - (Page 23)

R aise your hand if you've ever had a backache. Your hand is up, isn't it? That's probably because back pain is almost as universal as the common cold. "About 80 percent of adults will experience back pain during their lifetime," says Warner Pinchback, MD, a spokesman for the American Academy of Orthopaedic Surgeons. "It causes an extreme amount of lost work hours, too." In fact, it's one of the most frequently cited reasons for taking a sick day. Don't want to have to devote your time off to back pain? We hear you. Our timeline walks you through the potential progression of back pain and offers tips on squashing those aches sooner rather than later. DAY 1 WELCOME TO OUCH-VILLE Uh-oh. You overdid it in the garden, in your exercise class, picking up your toddler ... ﬁll in the blank. And there's a stabbing, aching, throbbing sensation in your back. The good news is that the most common cause of a backache is overactivity (a pulled muscle), which means the pain should go away with time and a little TLC. "Apply ice and rest a day," Pinchback says. "You can also try sleeping in a fetal-type position with your knees pulled up to your chest to stretch the muscles." Also consider wearing a back brace, which you can get at most drugstores, suggests David Hanscom, MD, a board-certiﬁed orthopedic surgeon and the author of Back in Control: A Spine Surgeon's Roadmap Out of Chronic Pain. "It can help you get through the day by unloading pressure from the spine," he says. Work It Out The best way to beat back pain? Prevent it from happening in the first place, which means exercising regularly and combining stretching exercises with core-strengthening and cardio workouts. Need a little guidance? These three DVDs-all available at amazon.com and other retailers-offer a pushand-play way to get your back (and the rest of your body) in shape. EXHALE: CORE FUSION BARRE BASICS FOR BEGINNERS This reinvention of the ballet classes you took as a kid focuses on improving flexibility and posture and increasing core strength. There are seven 10-minute workouts, so you can target every muscle group without getting bored. BELLY BLASTING WALK Don't let the title fool you: This routine incorporates DAY 2 moves that will strengthen your entire core, including your abs, back and glutes. Plus, the moves are simple-no confusing choreography here. YOGA TO THE RESCUE FOR PAIN-FREE BACK, NECK AND SHOULDERS Yoga instructor Desirée Rumbaugh leads you through a 30-minute flowing sequence designed to ease your aches and pains. And the 30-minute tutorial shows how to perform the moves safely. GET OFF THE COUCH When back pain strikes, you shouldn't get too comfy on the couch. Being sedentary can make things worse. "It used to be that people would go to bed for a week with back pain," Hanscom says. "But we don't recommend that anymore. The key is to keep moving and minimize bending." Go for a walk, and try some light stretching (see box, next page) to keep your muscles from getting stiff and the pain from intensifying. If the twinge is still strong, try an over-the-counter pain reliever, such as aspirin or ibuprofen. SPRI NG 2014 23 http://www.amazon.com

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2014 - North Mississippi

Vim & Vigor - Spring 2014 - North Mississippi
Contents
Opening Thoughts
Cardiac Caretakers
Mending Hearts
Occupational Hazards
The New Rules of Play
Shopping for Two
Back to Basics
Burn, Baby, Burn
Angelina Jolie
Rock Your Health
Breaking Up with Salt
Disgusting! (or Not?)
Virtual Health
One Day at a Time
The Doctor Will See You Now
Catch the Spirit

Vim & Vigor - Spring 2014 - North Mississippi