How do I reduce my back pain?!


Question: How do I reduce my back pain.?
Hi I'm 19 and I work as a CNA (certified nursing assistant). I work 7 days a week and lately
My back has been hurting a lot. My client is about the same height as me (5'5) but much thinner. Lefting him is taking a toll on my back. The pain shots down the back of my theigh sometimes. I was thinking if I work out some more it will get better but I am not sure. Thanks in advanceHealth Question & Answer


Answers:
I had pain at my lower back for so long. The exercise that really helped in eliminating the pain is toe touches. Near instant relief from pain. =)

1st exercise.
1. Stand straight with hands on hips. Feet should be a feet apart.
2. Now bend forward and try to touch your toes. At first you mightn't able to touch your toes. Try not to bend your knees.
3. Then get back to your original position. Hands on hips. That's 1 rep.
4. After a couple tries, you will gradually reach your toes.
5. Do 10-20 reps.

2nd exercise.
1. Stand straight with hands on hips. Feet should be more than a shoulder apart.
2. Try to touch your left foot with your right hand. And without getting up, touch your right foot with your left hand.
3. Then get back to your original position. Hands on hips. That's 1 rep.
4. Remember to alternate hands. So for the next rep, start with your left hand.
5, Do 10-20 reps.

3rd exercise. Only do this once you are more comfortable doing the exercises above. Maybe you can add this exercise after a week. Just do this once a day instead of twice a day.
This exercise is basically the same as the 1st exercise but you use weights like a dumbbell.
1. Feet should be a feet apart. Both hands should be holding the dumbbell. One hand at each end.
2. Now bend forward and try to touch your toes with the dumbbell.
3. Then get back to your original position. That's 1 rep.
4. Do 10-12 reps.

I suggest you start with one light dumbbell. 2lbs should be OK. Increase weight by 1-2 lbs gradually per week and work yourself up to 10-12 lbs.


Remember to do these exercises slowly. Do them twice a day. Morning and evening before you go to sleep. After a couple of weeks, you can do them every other day for maintenance. In my case, I now do them maybe once a week if I remember. I also don't do the dumbbell toe touches anymore because I'm too lazy. =)


The reason why I think this worked for me because these exercises helped build and strengthen the muscles around the lower back. You should feel a difference in your lower back muscles when you do these exercises especially the 3rd one.



A little extra that I feel helped somewhat..
Drinking milk or taking of calcium supplements.



GOOD LUCK!Health Question & Answer

Get some muscle relaxers and take a weekend off. Get a massage (be sure to drink plenty of water) and take a muscle relaxer and stay in bed for the rest of the day. Health Question & Answer

well...
wear comfy shoes....
thats always helpful for back pain...
but take some anti inflammitory like the other person said...
and if you go work out... build up the muscles in your back specifically
it should help
and BEND WITH YOUR KNEES :D lol
its actually really importantHealth Question & Answer

I would suggest seeing a doctor to make sure it is nothing serious. also, keep in mind to drink plenty or water and cranberry juice.Health Question & Answer

anti-inflammatory's are really good.... and if its affecting your life that bad, you should go seHealth Question & Answer

proper ergonomics will really help you. that is whatis required nowHealth Question & Answer



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