Since medications such as Vioxx and other similar ones have been removed from the market, millions of people are now searching for alternatives. Plain old Motrin, or Ibuprofen, if taken regularly can certainly increase your risk of gastrointestinal bleeding, while, Tylenol taken regularly can be harmful to the liver.
The time has come for people to look for natural approaches that can be of great benefit without any of the harmful side effects.
As always I start with foods. So, I ask my patients to avoid the night shade plants for six weeks at least. These include white potatoes, tomatoes, all peppers except for black, eggplant and finally tobacco. In addition, I may also have them do the allergy elimination diet to see if there are any other foods the patients is eating that could be problematic.
Exercise is very important for the joints. The easiest is walking. Yoga may also benefit you. Pool exercises are also worth considering. Stay active.
Supplements include the following:
Back Pain Exercises
Back expert James Rainville, chief of Physical Medicine and Rehabilitation at the Spine Center at New England Baptist Hospital in Boston, recommends the following for those who want to start exercising: Start slowly and gradually over 4-8 weeks to where you are exercising as strenuously as possible. Be aware that the pain may not go away for a while. The goal is to restore your back’s normal function, which you can do even when it still hurts.
See a chiropractic physician to rule out any serious conditions that might preclude exercising. Once you get the go ahead, then do the following:
Stretch the back and legs for 20 minutes every day. For the back, do forward, backward, and side bends- as well as torso twists to the right and left. For the legs, do hip, quadriceps and hamstring and calf stretches. Hold each stretch for 30 seconds (work with a chiropractor, physical therapist or trainer at the gym if necessary).
Twice a week do strength training to improve muscle strength for back extension and side to side rotation (again you can work with someone who can help you). Also work on your core abdominal muscles.
Two or more times a week do some form of cardiovascular training- i.e. walking, cycling, step aerobics for at least 20 minutes and at 75% of your maximum heart rate (220 minus your age).
According to his article in the Spinal Journal 2004 based on numerous studies done on exercise and low back pain, patients who exercised regularly were less likely to have recurrences of pain and to miss work. Also there is a direct correlation between intensity of exercise and the amount of pain reduction.
According to some experts like Vijay Vad, a sports medicine specialist at the Hospital for Special Surgery in New York City and the official back care adviser for the Professional Golfers, the problem with aggressive boot camp type programs is that people can injure themselves doing too much too fast.
Also some people just can’t handle it, particularly those who have been sedentary all their lives or who have office jobs that keep them in their seat all day- according to Richard Guyer, a spinal surgeon who founded the Texas Back Institute in Plano Texas over two decades ago.
Vijay Vad promotes his new book Back RX: A 15 minute-a-day Yoga & Pilates based program to end low back pain. It includes three levels of difficulty that incorporates physical therapy, yoga and Pilates.
I also recommend you get your Vitamin D levels checked. Deficiency or insufficiency of Vitamin D can possibly contribute to your arthritis pain.
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