Inflammation - What a Pain! By Terri DeVore

Did you know that back pain is the second most common reason for missing work? Most of these complaints will be due to back strains or sprains. A back muscle strain occurs when the muscle fibers are stretched or torn. A back sprain occurs when the ligaments are torn from their attachments. Both lumbar sprains and strains can result in inflammation of the tissues which can result in pain.

Inflammation is defined as swelling, redness, pain, tenderness, heat, and disturbed function of an area of the body, especially as a reaction of tissues to injurious agents. This pain can come from over-training and not allowing adequate rest, lifting a heavy object, twisting or straining your back, or even from bad posture. Whatever the cause, most back aches can be subsided with a few easy home remedies.

Think warm:
Use a warm compress, heating pad, or a heated gel pack. One reason this helps is because the heat promotes blood circulation in the area which reduces inflammation.

Get some Zzz's:
Get to bed early and let your body rest. Make your goal 8 hours of sleep a night. Sleep is so important as this is the time your body uses to grow and repair itself. To help relax (and reduce the inflammation) take a warm bath with Epsom salt as the salt reduced the symptoms.

Watch what you eat:
Did you know some foods are anti-inflammatory foods? They consist of omega-3 fatty acids and include items such as fish, almonds, avocados, oatmeal, and fruits. Aim for as many of these foods in your diet as possible.

If all else fails:
You can also try an over-the-counter pain killer such as ibuprofen or aspirin. These pills can help with the pain.

The thing to remember is to let yourself get better before you begin working out again. It may be difficult but being "out of commission" a day or two will be better in the long run. Apply heat, get plenty of rest, watch what you eat, and you'll be back to your exercise in no time!

To avoid sprains and strains in the future make sure you use the proper technique of lifting using your legs instead of your back. Also, include anti-inflammatory foods into your diet everyday. If you are not already following an exercise routine, begin with stretches and strength-training exercises to help build your back muscles and make them strong.