Gardening is one of the joys of life for many of us, but back pain can throw a wrench into the best-laid planting plans. That doesn’t mean you need to cross gardening off your list. With a few adaptations and a dash of creativity, you can still exercise that green thumb by following these 11 strategies for minimizing injury.
Overview - Sometimes moving your shoulder can trigger a clicking sound or a popping sensation near where the joint connects at the top of your arm. That popping feeling is called crepitus. In some cases, there’s a sharp pain or warmth that comes along with cracking, grinding, or popping shoulder. That pain can be a symptom of other health conditions or an injury. Shoulder pain, injuries, and stiffness are the third most common muscle and joint issues that bring people to the doctor.
Your Shoes - High heels, for example, put more pressure on the balls of your feet, which can thin your foot’s natural padding where you need it most. Avoid heels higher than 2 1/4 inches when you’re going to do a lot of walking. Flip-flops and overly pointed or flexible shoes also could lead to foot pain. You can avoid this if you match the shoe to the activity and make sure of proper fit and support.
Low back injuries often restrict movement and lead to the weakening of low back muscles. Exercise balls are a great option for a gentle core-strengthening program that can stabilize the muscles surrounding the spine and help prevent future injury. One of the simplest ways to incorporate an exercise ball into your routine is just to practice sitting on it. Sitting on the ball activates the core muscles required to maintain balance. If you are having trouble balancing, deflate the ball a little for added stability. If your balance feels good, try replacing your office chair with an exercise ball or sitting on the ball while watching television. Besides working your core muscles, the ball also reduces stress on the spine.
Getting osteoarthritis (OA) symptoms under control can take some trial and error. Most treatment plans focus on medication for pain and swelling. But don’t underestimate how much exercise and physical activity can do for you. In addition to participating in low-impact exercises like swimming and light walking, add these five strengthening exercises to your weekly routine.
When other pain treatments have failed, spinal cord stimulation may be an option - Spinal cord stimulation is a procedure that delivers low-level electrical signals to the spinal cord or to specific nerves to block pain signals from reaching the brain. What Happens During the Spinal Cord Stimulation? During spinal cord stimulation, a device that delivers the electrical signals is implanted in the body through a needle placed in the back near the spinal cord. A small incision is then made to place the pulse generator in the upper buttock. The patient may turn the current off and on or adjust the intensity of the signals. Some devices cause what’s described as a pleasant, tingling sensation while others do not.
Swimming is an excellent form of low-impact aerobic conditioning that is easy on your back and spine. The buoyancy of the water supports your body's weight, reducing stress on your joints and spine and allowing for a greater range of motion. However, as with all forms of exercise, you need to be careful if you swim for exercise. Many strokes and maneuvers in the pool can actually make your lower back or neck condition worse. Read on to learn about the Do's and Don'ts of swimming if you have back pain.
Overview of osteoarthritis - Osteoarthritis (OA) is caused by wear and tear on your joints and can be painful and frustrating. It typically occurs in your: Knees, Hips, Lower Back, Neck, and Shoulders. OA causes the cartilage that pads the bones in your joints to deteriorate. It’s common to have decreased mobility as a result. About 27 million Americans have OA. It’s the most common type of arthritis. Arthritis is the No. 1 cause of work-related disability in the United States. It’s important to find the right approach to manage and treat your OA so it doesn’t worsen over time.
Sometimes pain relief can be accomplished through physical therapy. Physical therapy (PT) involves treatments that focus on the prevention and management of injuries or disabilities. PT helps to relieve pain, promote healing, and restore function and movement. PT is practiced by a professionally trained physical therapist. A physical therapist is a specialist skilled and educated specifically in the evaluation and conservative management, including rehabilitation, of orthopedic, neurologic, and cardiovascular conditions.
The best back pain treatments in the world won't do much good if your diagnosis is not correct. Causes and treatments for back pain involve a surprisingly complex set of factors, and unfortunately, the experts don't agree on many aspects of back pain. That's why it's important that you continue to educate yourself on your own condition and treatment program—as no one is more motivated to manage your condition than you.
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