Health for life

Perhaps you bent the wrong way while lifting something heavy. Or youre dealing with a degenerative condition like arthritis. Whatever the cause, once you have low back pain, it can be hard to shake. About one in four Americans say theyve had a recent bout of low back pain. And almost everyone can expect to experience back pain at some point in their lives.

Chill it. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation, says E. Anne Reicherter, PT, DPT, PhD, associate professor of Physical Therapy at the University of Maryland School of Medicine. "Even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes," she says. After 48 hours, you can switch to heat if you per. Whether you use heat or ice -- take it off after about 20 minutes to give your skin a rest.
Keep moving. "Our spines are like the rest of our body -- theyre meant to move," says Reicherter. Keep doing your daily activities. Make the beds, go to work, walk the dog. Once youre feeling better, regular aerobic exercises like swimming, bicycling, and walking can keep you -- and your back -- more mobile. Just dont overdo it. Theres no need to run a marathon when your back is sore.
Stay strong. Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles. "They help you maintain the proper posture and alignment of your spine," Reicherter says. Having strong hip, pelvic, and abdominal muscles also gives you more back support. Avoid abdominal crunches, because they can actually put more strain on your back.
Stretch. Dont sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. "Because most of us spend a lot of time bending forward in our jobs, its important to stand up and stretch backward throughout the day," Reicherter says. Dont forget to also stretch your legs. Some people find relief from their back pain by doing a regular stretching routine, like yoga.
Think ergonomically. Design your workspace so you dont have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.
Watch your posture. Slumping makes it harder for your back to support your weight. Be especially caul of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.
Kick the habit. Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can lead to compression fractures of the spine. One study found that smokers are about a third more likely to have low back pain compared with nonsmokers.
Watch your weight. Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.
Try an over-the-counter pain reliever. Anti-inflammatory drugs such as ibuprofen (Advil, Motrin), naproxen (Aleve, Naproxyn), and aspirin can help reduce back pain and swelling. Acetaminophen (Tylenol) is another over-the-counter option for pain management. Be sure to check with your doctor or pharmacist about any interactions over-the-counter pain relievers may have with other medications you are taking. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) should avoid some medicines

Important, Muscle Pain Treatment | Pain by the common people regarded as trivial and treated potluck. In fact, chronic pain can worsen health.

It is delivered by Aida Tantri of the Department of Anesthesia and Intensive Care, Faculty of Medicine RSCM Jakarta, Saturday (10/3), the International Forum on Pain Management held Joint Commission International (JCI), institutional providers of health care accreditation and certification, as well as pharmaceutical companies Pfizer Indonesia.

Chronic pain has become a major health problem especially in the Asia Pacific region. This disorder affects one in five adults worldwide. Chronic pain is predicted to be one of the critical health issues in the Asia Pacific region with increases in the elderly population.

Unfortunately, the disease is often overlooked because of a lack of understanding of the community. In fact, chronic pain can limit the quality of life and well-being of patients and can drastically heavy burden on the health care system, Aida explained.

Acute pain is usually considered a symptom of disease or injury. Chronic pain in the long term or after an injury or disease difficult to cure. In this case, the pain becomes chronic health problems that are specific, physiological and psychosocial related problems.

Chronic pain can worsen the quality of life for patients because it would reduce the ability to work, cause sleep disturbances, anxiety, frustration, and depression, lack of appetite, increased susceptibility to disease, have a negative impact on the attitudes and lifestyles, as well as dependence on drugs and medical care.

Postoperative survey data at the RSCM, according to Aida, showing persistent pain experienced by 16.6 percent of patients. Degree of pain perceived weight 16.67 per cent of patients, pain was 41.7 percent, and the remainder mild pain.

Chronic pain often associated with diabetes, cancer, HIV / AIDS, and depression. In addition, also associated with diseases of old age, such as shingles, arthritis, back pain, and muscle aches. "Its time to educate patients, health professionals and the public about the need to reduce chronic pain and prolonged pain," says Aida.

Reduce and cope with pain is an important goal for medical personnel. Controlling pain can help patients to recover more quickly. "In addition, reducing the risk of complications after surgery, such as pneumonia and blood clots," said Paul Chand, Managing Director of JCI Asia Pacific. In JCI, pain management becomes an integral part of the accreditation process for safety and quality of patient care.

To improve the quality of pain management and hospital management, the Government of Indonesia in cooperation with Dow and Pfizer Indonesia to improve the quality of management in the hospital.

Health providers and local hospitals or the prevention protocol introduced effective pain management. During this time, monitoring of medical conditions is performed by measuring height and weight as well as a variety of vital indications of health conditions, such as blood pressure, pulse, respiratory rate, and body temperature.

JCI international forum aimed advise physicians to evaluate and improve disease management procedures and implementation of international standards of health care in Indonesia.

In Indonesia, in cooperation with JCI Ministry of Health and public health agencies to evaluate and improve patient care, said Chairul Radjab Nasution, Director of the Ministry of Health Reference Health Efforts. [kompas]

Home aerobic program as effective as clinical therapy in treating lower back pain, finds TAU researcher

Lower back pain is a common complaint, and treatment often requires many hours of physical therapy over multiple weekly clinic visits — a costly commitment. Now Dr. Michal Katz-Leurer of Tel Aviv Universitys Stanley Steyer School of Health Professions at the Sackler Faculty of Medicine says that a simple aerobic walking program is as effective in alleviating lower back pain as muscle strengthening programs that require specialized equipment in rehabilitation clinics. The program includes walking two to three times a week for a period of 20 to 40 minutes.

Dr. Katz-Leurer and her colleague Ilana Shnayderman, a graduate student at the Department of Physical Therapy and a practicing physiotherapist at Maccabi Health Care, say that their treatment option fits easily into a daily routine and allows those with back pain to be more responsible for their own health.

Their study was published in the journal Clinical Rehabilitation.

According to Dr. Katz-Leurer, research has shown that when people walk actively, abdominal and back muscles work in much the same way as when they complete exercises that target these areas. And unlike muscle strengthening programs, which often call for specific equipment and can involve exercises that require expert supervision, walking is a simple activity that can be done alone.

For the study, the researchers recruited 52 patients with lower back pain to participate in a randomized control trial. Through questionnaires, they were initially assessed for pain levels, feelings of disability, and avoidance of daily activities, as well as muscle and walking endurance.

Then, half of the participants completed a typical clinic-based muscle strengthening program, with two to three exercise sessions a week for six weeks. The other half completed a six-week aerobic walking program, walking two to three times weekly. Participants started with 20 minutes of walking, then progressed to 40 minutes as their endurance improved.

Results showed that both groups improved significantly in all areas of assessment, demonstrating that the walking program was "as effective as treatment that could have been received in the clinic," says Dr. Katz-Leurer.

The path to a healthier lifestyle

Dr. Katz-Leurer says that the walking program has the additional advantage of encouraging patients to follow a healthier lifestyle overall. In terms of physical fitness, those in the walking group were able to walk an average of 0.05 miles farther during a six-minute walking test at the end of the program compared to the pre-program assessments.

She also notes that that regularly active people are less likely to suffer typical aches and pains over their lifetime. Walking, a low-impact activity, also lowers blood pressure, boosts brain and immune system functioning, and reduces stress, she says.

If you follow six simple steps -- some obvious, others often overlooked -- chances are good youll sail through life with comfortable, pain-free feet.

1. Pay Attention to Hygiene and Pedicures

Feet are easy to ignore, especially in cooler months when theyre often in closed-toe shoes or boots. But a little attention can go a long way toward comfort, Frisch says.
Make sure you cut toenails straight across" to avoid ingrown nails, Frisch says.
Moisturize dry skin on the foot when its cracked to keep feet comfortable, Frisch says, and to help ward off infections when bacteria enter through cracked skin.  
"If you go to a pedicurist, be sure the shop is clean and take your own tools," Frisch says. Pedicure tools are widely sold at beauty supply stores and at some nail salons.
If a shop recommends you bring your own tools, thats a good sign, he says, indicating they are aware of the importance of good hygiene standards.

2. Be Alert to Age-Related Changes

Expect your foot to change as the years go by, Frisch says. Although the timing varies from person to person, changes in the 40s and 50s are typical, he says.
"With age, we lose some of our fat pads [on the bottom of the foot] and cushioning," Frisch says. That might mean wearing sturdier shoes, he says.
Arthritic changes can set in, Frisch says. The toes may bend or contract more, and the nails may be thicker, making you more prone to ingrown toenails.
Be alert for problems such as hammertoes, in which the middle joint bends down and the toes begin to look deformed; or for bunions, bony bumps at the base of the big toe that can be painful. These conditions may appear or worsen with age.
"Foot size can change as you get older," Frisch says. Generally feet get longer and wider as the tendons loosen, he says. Dont be surprised if your shoe size changes, and be sure to get feet measured when you buy shoes.

3. Wear Shoes That Fit -- and Match Your Activity

When trying on shoes, be sure they are not too tight in the toe box, Ross says. Otherwise your feet will be squeezed and uncomfortable.

"Measure your feet every time you get shoes," Frisch says. Buy shoes at the end of the day, because your feet tend to swell as the day progresses.
If you are buying athletic shoes for walking, running, or other workouts,  buy the appropriate shoe for the activity, Ross says. Walking shoes, for instance, have different features than do running shoes.
Next, pick the shoe thats best for any foot problem you have. For instance, if you are an overpronator -- your feet roll inward too much -- you should consider motion control shoes, Ross says.
If you read the marketing information that accompanies athletic shoes, Ross says, you can educate yourself about features the shoe has that you may need.

4. Give Your Arches the Support They Deserve

Foot specialists talk about the importance of proper arch support, but how can you tell, besides eyeballing your foot and guessing whether your arch is flat, high, or normal?
You can ask your foot doctor to take a look, or you can evaluate your arches at home, Frisch says.
Take a brown paper bag, wet your foot, and put your foot [down] on it," Frisch says. "If you see just [mostly] the heel and the toes and a big gap, you have a high arch."
If you see a wide footprint, all filled in, your foot is probably flat, and needs more support than other types of arches.
"A flat foot needs the most [support]," Frisch says. If yours is flat, you might consider over-the-counter orthotic arch supports, he says. If those dont keep your feet comfortable, ask a foot doctor about custom orthotics, Frisch says. Theyre made to fit just your foot, and sometimes give better results.

5. Reconsider the Stilettos and Flip-Flops continued...

Ross, too, concedes that very occasional high heel wear is probably OK, but only up to a two-inch heel.
If you notice friction points, areas that become irritated when you wear high-heeled shoes, put a bandage on ahead of time to cut down on the friction, Frisch suggests. Often, the friction point is the pinkie toe, especially in closed-toe shoes, or the heel, he says.
Flip-flops are another point of contention with foot specialists. Skip the flip-flops," Ross says. Thats especially true, he says, if you overpronate. "Your feet will roll in even more," if you have a flip-flop habit. "There is no protection, there is no support, there is no stability."
When pressed, Ross says occasional flip-flop wear may be OK for dedicated lovers of the shoe style -- but only if you are not doing a lot of walking."
For those who cant give up their flip-flops, Frisch suggests considering the flip-flop styles with built-in arch support. Manufacturers note the arch support feature prominently.

6. Pick Your Baoot Moments

When in the warmth of your home in winter, or on a warm summer day, its tempting to shuck your shoes and socks.
But its easier to have an accident when baoot," Frisch says. You can easily step on something, especially outdoors, or stub your toe on furniture indoors.
People with healthier, pain-free feet are safer going baoot than people with foot problems, Ross says. If your foot still has an adequate fat pad and no calluses, its OK sometimes, he says. But if you have foot problems to begin with, he advises against going baoot.
Consider the environment when deciding whether to go baoot, Ross says. In a health club, for instance, you may be risking a fungal infection if you shed shoes and socks.