5 Steps towards Managing Aches and Pains

Tips for Managing Chronic Pain

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2. Reduce stress in your life. Stress intensifies chronic pain.

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Lifestyle strategies for pain management

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Muscle Aches

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Should I apply ice or heat? Not only does this habit raise your risk for lung cancer, heart disease, hypertension, and a plethora of other health problems, it also jeopardizes your back.

Research shows that smokers have more frequent episodes of back pain than nonsmokers, and the more a person smokes, the higher the risk that he or she will experience such an episode, according to one study. Scientists believe that the nicotine in cigarettes contributes to low back pain in two ways. First, nicotine hampers the flow of blood to the vertebrae and discs. This impairs their function and may trigger a bout of back pain.

Second, smokers tend to lose bone faster than nonsmokers, putting them at greater risk for osteoporosis, another common cause of back pain. Backpacks have become ubiquitous — at school, at work, at play. But an overstuffed backpack can be a harbinger of back pain. If you use a backpack, you can take steps to protect yourself. For starters, use both of the pack's straps instead of slinging one strap over a shoulder. Try to carry only the essentials, and lighten your load whenever possible. Opt for backpacks that have different-sized compartments to help distribute weight evenly.

Lifestyle strategies for pain management - Mayo Clinic

And look for wide, padded straps and a padded back. When carrying a heavy load, put the heaviest items as close as possible to the center of the back, and use the hip strap for support. For very heavy loads, use a backpack with wheels. Above all, remember to bend from your knees when picking up your pack.

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Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren't schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips:.

Stay fit Weak back and abdominal muscles — due to deconditioning or age — cause or exacerbate many cases of low back pain. Maintain a healthy weight Although carrying too much weight per se has not been proven to be a primary cause of back pain disorders, being overweight or obese can slow your recovery.

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Kick the habit You've undoubtedly heard this message before: Lighten your load Backpacks have become ubiquitous — at school, at work, at play. Develop back-healthy habits Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren't schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips: While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small step stool.

Don't remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can. When bending from the waist, always use your hands to support yourself.

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