Table content:
- The spinal cord's major function.structure of spinal cord.Enjoy benefits of massage.Top 5 best foods for spine health.Tips for health Spine.11 Ways to Indulge Your Spine.Foods That Help Heal Broken Ribs.
The spinal cord’s major functions include:
Electrical communication. Electrical currents travel up and down the spinal cord, sending signals which allow different segments of the body to communicate with the brain.
Walking. While a person walks, a collection of muscle groups in the legs are constantly contracting. The action of taking step after step may seem incredibly simple to us since we have been doing it all of our lives, but there are actually a lot of factors that have to be coordinated properly to allow this motion to occur. This central pattern generators in the spinal cord are made up of neurons which send signals to the muscles in the legs, making them extend or contract, and produce the alternating movements which occur when a person walks.
Reflexes. Reflexes are involuntary responses resulting from stimuli involving the brain, spinal cord, and nerves of the peripheral nervous system.
The Structure of The Spinal Cord
The overall structure of the spinal cord is enclosed by the protection of the vertebral column. The spinal nerves are located in the spaces between the arches of the vertebrae. Spinal nerves are divided into these separate regions:
Let your spine really rest while sleeping.
While you're lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.
See Mattresses and Sleep Positions for Each Back Pain Diagnosis and Best Pillows for Different Sleeping Positions
Your choice of mattress and pillow is largely based on personal preference, your preferred sleep positions, and your specific back or neck problem.
As long as you're choosing a mattress to ensure the best support and sleeping position for your condition, there are many available types of mattress can be helpful.
Exercise your core to strengthen abs and back muscles.
Your core muscles, your lower back and abdominal muscles need to be strong and supple in order to support your spine and take pressure off your lower back.
Whether you're walking for exercise or just to get where you're going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heels is snug, but not overly tight, as a good fit in the heel prevents over pronation or supination—or too much rolling of the foot to the outside or inside.
Read more: Guidelines for Buying Walking Shoes
Also, consider using shoe orthotics or inserts if you need further balance or support.
Enjoy the benefits of massage.
Massage for Spine Pain
Top 5 Questions About Massage for Spine Pain Answered
Practical advice from an expert about getting the most benefit massage therapy to help relieve back and neck pain.
Massage is a popular treatment option for people with back and neck pain. While studies show the benefits of massage for spine pain, finding relief is not as easy as relaxing on a massage table and having your pain magically rubbed away an hour later. Taking full advantage of massage means being an engaged and active participant in the therapy.
Once you’ve found the right massage therapist, the tips below will help you get the most out of massage and set you up for long-term success.
Q: Is there a difference between the type of massage I receive in a clinical environment, spa, or health club? Does it really matter where I get a massage?
A: Before I answer this question, ask yourself what you want to get out of massage. That will provide insight into which environment you should pursue for your treatment.
While the place of massage doesn’t necessarily predict the type of massage therapist, it does offer a good indication on the specialty. For instance, some therapists seek additional education in performance enhancement (like athletic training and recovery), and those therapists often work in health clubs, gyms, or other environments that promote sports and athletic engagement. If you want to relax and be pampered, seeking out a massage in a resort or spa is a good choice. If you are seeking pain management related to a back, neck, or other medical issues, massage therapists in a clinical environment (like a chiropractic, medical, or therapeutic specific office) are more likely to be specially trained in managing spinal pain or other potentially complex issues.
My advice is to match your treatment location to what you want to get out of your massage therapy session.
Q: How can I extend the benefits of my massage therapy session at home?
A: Quite simply, don’t “check out” during your massage session. Be an active participant in the massage experience. I often hear of people falling asleep during massage, but that’s not the best way to take advantage of your time during the treatment.
Be engaged in the experience, especially when your therapist is targeting specific pain trouble spots. Notice what’s happening, and ask your therapist what you can do at home to reinforce the work they’re doing and the progress you’re making. Your massage therapist should give you strategies—either by using your own hands or a tool like a tennis ball—to access the trigger points, or self-awareness tips to help you hold the work between therapy sessions.
Q: How many massage treatments do I need to see an improvement in my back pain?
A: This is one of the most common questions massage therapists hear. No, there is no universal “dose” of massage therapy sessions that will reduce or eliminate pain. Massage works your muscle groups—and depending on your specific pain situation, it could take many regular sessions to retrain those muscle groups into healthy patterns that better withstand the daily wear and tear we put them through.
Think of it this way: How could a single 1-hour massage session undo a 15-year battle with chronic back pain? Consider how much time your pain pattern has had to accumulate. I often tell people to think of their body as a scale with two plates on either side: On one side, you have the complexity and magnitude of your pain; and on the other side, you have your efforts to reduce that pain. Several doses of massage are needed to balance the scale.
Once the muscular work starts holding for longer periods of time, you can go for longer periods between massages.
Be patient with massage. Set expectations that are realistic and reasonable—and balance that with what your pocketbook can withstand (as massage is not typically covered by health insurance). Finally, make the commitment to support the massage work you’re investing in with your other health behavior choices. Good self-care (massage or otherwise) will reinforce and help maintain the progress you make with your massage regimen.
Q: Is there a “good” or “bad” time to get massage therapy?
A: People may say there’s no bad time for a massage, but they’re mistaken. Some of the worst massages I have ever gotten were those that I arrived to just in time or directly after stressful situations. It wasn’t until middle or later into the session that I was finally able to bein the moment and engage with the work—and by then, the session was almost over. I’ve had equally self-induced negative massage experiences when I am busy worrying about being late for whatever I have to do right after the session.
In short, be mindful of when you schedule your massage session so that your time is not pressed immediately before or after your massage. For instance, scheduling an appointment at 8 a.m. on Monday so you can start your stressful work week by 9:30, may not be ideal. Consider scheduling your appointment with a time buffer prior to and after the session to allow you to prepare for and fully benefit from the massage in which you’ve invested time, money, and energy. Set yourself up for success by protecting the time before, during and after your scheduled massage.
Q: Should I tell my treating spine specialist that I’m getting massage?
A: Absolutely! In fact, a July 2016 survey by the American Massage Therapy Association found that more than 51 million American adults (or 17 percent) had discussed massage therapy with their health care providers in 2015.
Because there is not a lot of inter-professional dialogue or shared record keeping between massage therapists and other health care providers, patients/clients should take it upon themselves to link the various treatment approaches together. Ultimately, you want the care provided by your multiple health care providers to align with your overall treatment plan.
I encourage all clients to talk to their physicians about their massage therapy sessions. To really create a strong synergy between what your spine specialist recommends and the work of your massage therapist, I suggest clients ask questions to their massage therapist about their work. Essentially, ask your therapist what he or she is doing and why—and then take that information back to your spine specialist.
Expect your massage therapist to be able to describe what and why they are doing the things they are doing, so you can share that and your progress with your spine specialist. If a massage therapist cannot explain what and why they’re doing a particular technique in a particular area, you might want to consider finding a different massage therapist. An informational dialogue between you and your massage therapist should be part of every therapy session.
The Top 5 Best Foods for Spine Health
Most people think about spine health in terms of what we do. We know that work habits and the pursuit of activities that demand a great deal from our bodies can exact a toll.
But you are what you eat. That includes thehealth of your spine. What you eat has a strong bearing on how well your spine will serve you over the course of your life. So let’s review the top 5 foods for spine health, remembering that what you put into it, you get out of it.
Eat your vegetables.
How many times did your mother say that to you? Well, we’re here to tell you that you should have listened, if you haven’t already. Vegetables provide crucial nutrients that support the health of your spine as the primary pillar of your musculoskeletal system.
Vegetables with a strong natural pigment (green leafy varieties like kale, spinach and broccoli, for example), provide your spine with healthy nutrients that support and strengthen it. They’re also key sources of natural anti-inflammatory agents that help your body fight back pain.
Fruit.
Highly-pigmented fruits (like highly-pigmented vegetables) are the most effective in helping you combat back pain. They provide your body with the same type of anti-inflammatory nutrients vegetables do. You may be tired of hearing about the benefits of natural foods, but doesn’t “natural” make a lot of sense, when you think about it?
Berries are especially high in the type of nutrition your spine needs to be well. Their pigments are natural. These vegetables and fruits grow on the earth for a reason – to help us achieve the kind of health that supports our spines effectively. They’re incredibly important and at the very head of the list of the top 5 best foods for spine health.
Nuts.
Nuts, especially those high in naturally-occurring, healthy fats and calcium are some of your spine’s best food friends. Brazil nuts, almonds and pecans are especially good choices in terms of what they can do for your spine and your musculoskeletal system, in general.
Nuts also make a healthy snack, when less healthy alternatives are around. They’re easy to keep on hand and they’re highly portable.
Protein.
While we know that not everyone reading this eats meat, there are so many other options for protein-rich foods which serve the purpose of maintaining spine health. Meat eaters should seek out lean options, like chicken and fish. Nuts, beans and legumes provide alternatives for vegetarians and vegans.
Avocados.
Native to Mexico, the avocado is one of nature’s most perfect foods. Its properties are numerous and its role in supporting the health of the spine, undeniable. It’s a great choice anyone can enjoy, making it a superstar on my list of top 5 best foods for spine health.
Tips for a Healthy Spine
Millions of people are affected by back painevery day. And beyond living with the pain itself, this kind of condition can diminish your quality of life, causing you to miss work and social activities that you enjoy and preventing you from being able to accomplish even simple, everyday tasks.
In fact, low back pain is the leading cause of job-related disability.
Taking care of your spine — that is, your back and neck — now will help you lower the chances of experiencing back pain later.
Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.
Taking Care of Your Spine
Lift right. It's very easy to twist the wrong way and damage your spine if you don't use proper form when lifting an object. Here's how to lift correctly, according to NINDS: Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don't try to lift it yourself — get help.
Sleep tight. Sleeping well is important to your overall health, says Anne Coffey, DC, a chiropractor with Lustig Healing Arts in Lodi, New Jersey. Your body needs a good night's sleep to repair itself, she says. Sleep on your side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to prevent sleep apnea symptoms and give you a better night's rest, according to the National Heart, Lung, and Blood Institute. "Invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck," Dr. Coffey says. Be sure to turn your mattress regularly so that it wears evenly.Stretch out. "I never go a day without reminding people that they need to stretch to help their back and neck," Coffey says. "Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury." If you start your day with a few good stretches, it can not only be invigorating, but can also promote spinal health.Stay active. You're at an increased risk of experiencing low back pain if you're not active or physically fit, according to NINDS.
"Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain a healthy spine," Coffey says. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity.Maintain a healthy weight. Exercise, along with a healthy diet, also helps you lose weight or maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain — excess weight, especially if you have belly fat, can put added stress on the muscles, ligaments, and tendons in your lower back.Stay hydrated. "Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints," Coffey says. "Our intervertebral (spinal) disks are vulnerable to loss of hydration and can begin to lose height." As spinal disks begin to shrink, you become more susceptible to painful disk conditions. Herniated disks, also known as slipped or ruptured disks, occur when the loss of fluid causes the disks to become brittle and eventually slip out of place. According to the American Academy of Orthopaedic Surgeons, a herniated disk is the most common cause of sciatica, a specific type of back pain that radiates down one of the legs. Bulging disks can also occasionally cause sciatica, according to UpToDate. In addition, as the protective padding of the spine diminishes, it further contributes to the loss of structural health, Coffey says.Work smart. Proper ergonomics can help reduce a lot of stress on both the lower and upper back, which in return, reduces the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica, Coffey says. Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides lower back support, or place a pillow or rolled-up towel behind the small of your back. Your knees should be at 90 degrees (at about the same level as your hips) and your feet should rest comfortably on the floor. Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain. Also, plan regular breaks to periodically get up and walk around the office or home.
Staying in one position for too long will cause back muscles to tighten up and become immobile," Coffey says. Plus, she notes, a short break is good for your mental health and productivity — a study published in 2011 in the journal Cognition found that occasional mental breaks can improve your focus on the task at hand.Pay attention to any warning signs."Don't ignore spinal problems or pain," Coffey says. Although it’s common to have back pain once in a while, it can indicate a more serious problem. Left untreated, problems with your spine can worsen and become quite serious. "Listen to what your body is telling you . Don't overdo it at the gym or at work, or self-medicate to relieve symptoms. Seek medical care to learn about your spine and the correcttreatment for your symptoms.
11 Ways to Indulge Your Spine
Let’s face it, most of us don’t take very good care of our spines. This lack of care can lead to physical discomfort and make us susceptible to future injuries and complications.
Do your spine—and your overall health—a favor and take the time to treat your spine to a few of these 11 indulgences:
The spinal anatomy is designed to be incredibly strong and highly flexible, providing for mobility on many different planes.
1. Make exercise a lifestyle
Exercise is essential when it comes to maintaining a healthy spine—and it can also aid in the rehabilitation of your injured spine.
You don’t need to be an expert in physical fitness to indulge your spine with regular exercise. A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can go a long way toward distributing nutrients into your spinal discs and soft tissues, accelerating your healing process, and keeping your discs, muscles, ligaments, and joints healthy.
2. Engage your mind
If you suffer from chronic pain or discomfort associated with your spine, take the time to engage in mindful meditation every day. While no single treatment option works for everyone, studies have shown that mediation is an effective tool for fighting chronic back pain.
A daily mediation requires only a dark, quiet room and 15 minutes of your time. There is no right or wrong way to meditate, but you might try focusing on a pleasant, relaxing place—such as the beach—where you feel carefree and comfortable.
3. Reevaluate your sitting posture
Your spine has a series of natural curves, and if your typical sitting posture does not support these natural curves you may damage yoursensitive spinal nerves.
If you have a job that involves a lot of sitting, take time to make sure your office chair and desk are ergonomically aligned to support your spine. Additionally, consider working at a stand up desk or sitting on an exercise ball for a portion of the day. Last but not least, it’s a good idea to stretch and walk around every half hour.
Aerobic exercise has long been shown to reduce the incidence of low back pain.
4. Go for a walk to help support your spine
The benefits of walking are plentiful, including strengthening the core muscles that keep your body upright, nourishing spinal structures with necessary nutrients, improving flexibility, and strengthening your bone structure.
If you're in pain, be sure to get clearance from your doctor before starting any new walking program. Often, a doctor's recommendation will be for you to walk as much as can be tolerated. If you are new to walking, or if you're dealing with pain, start out with several short walks each day rather than a single long walk. Additionally, consider walking in a pool to minimize the pressure on your spine if your pain is severe.
You can make a low-cost moist heat pack at home with a few simple items.
Watch: Video: How to Make a Moist Heat Pack
5. Soothe your pain with heat therapy
Applying heat to the muscles around your spine increases blood flow, which in turn brings healing nutrients to your muscles. Heat therapy can also reduce pain associated with the muscles and joints around your spine—and it may relieve your muscle spasms.
There are many options for the local application of heat therapy. You can try heating pads, heat wraps that adhere to your lower back and deliver a low level of heat over several hours, warm gel packs, hot water bottles, or a warm bath. Heat therapy is largely a matter of personal preference, so you may need to try a few options to see what works best for you.
6. Match your pillow to your sleeping position
When you lie down to sleep, you want a pillow that supports the natural curve of your neck. This means that people who prefer different sleeping positions will need different kinds of pillows.
For example, if you sleep on your side you typically will need a thicker pillow to ensure your neck and head are positioned in the middle of your shoulders. Your height and the width of your shoulders will help determine the kind of pillow you ought to buy—so if you’re petite you will need a slimmer pillow than if you’re broad-shouldered.
7. Choose your food wisely
Your daily diet plays an important role in maintaining the health of your spine. Try limiting your diet mostly to foods you would find in nature—vegetables, fruits, meats, whole grains, and legumes. Eventually try to eliminate processed foods entirely, and make sure to limit unhealthy sweets to an occasional treat.
Additionally, eating foods that are high in calcium and other nutrients and vitamins can help prevent spinal problems like osteoporosisand osteoarthritis. Finally, maintaining a proper weight through exercise and a healthy diet can reduce pressure on the spine and minimize back pain.
8. Exercise in the water
Exercising in a pool reduces the downward stress of gravity as the buoyancy of water helps to support your spine, thus reducing the risk of injury or pain during certain exercises. In addition, the viscosity of water provides gentle resistance by means of friction.
Water therapy programs are usually taught in warm water, and many people find the warmth soothing on their joints.
9. Treat yourself to massage therapy
Studies show that massage therapy is an effective treatment for some types of back pain. Massages offer several potential benefits, including improving blood circulation for the recovery of sore muscles, restoring spinal range of motion, helping with insomnia, and upping your endorphin levels—the body's natural chemicals that boost your feel-good emotions.
10. Resolve to quit smoking
Smoking increases your likelihood of developing degenerative spinal disorders and back pain. The reason for this is that smoking damages the vascular structures of your spinal discs and joints.
Quitting is difficult, but there are many products, support groups, and strategies that have worked for thousands of people.
11. Lift correctly
Improperly lifting heavy items can put your lower back muscles in abnormal positions that may lead to painful muscle strains. Additionally, improper lifting may cause your spinal joints to lock or your spinal discs to rupture.
Correct lifting involves more than just incorporating your knees. It’s best to keep your chest forward and lead with the hips rather than the shoulders.
Do you practice the right lifting techniques?
You may not be able to indulge in all 11 of the above suggestions, but pick 1 or 2 of the above ideas for indulging your spine that you can easily incorporate into your daily life. Over time, even small changes to your daily routine will add up to provide meaningful and sustained pain relief.
Foods That Help Heal Broken Ribs
Broken ribs, or rib fractures, are an often painful health problem that can be challenging to treat. The National Center for Emergency Medicine Informatics states that rib fractures are most commonly caused by chest wall trauma incurred during a fall or after being struck with a blunt object. Excessive coughing can also cause broken ribs, especially in older individuals. Ask your doctor about the merits and drawbacks of diet and nutrition in treating this health complaint.
Broken Ribs
Bruising, muscle strains and ligament sprains often accompany broken ribs, notes the Aurora Health Care website. In some cases, broken ribs may also injure organs, such as your lungs, causing serious health complications that require immediate medical intervention. Some of the most common signs and symptoms associated with broken ribs include chest wall pain, swelling in your affected area, pain that is worse with coughing, and deep breathing and extreme tenderness when your affected area is palpated, or examined by hand.
A Helpful Diet
Certain dietary practices may help speed the healing of your broken ribs. In her book "Prescription for Nutritional Healing," certified nutritional consultant Phyllis A. Balch states that consuming half a fresh pineapple every day until your fracture heals may be particularly helpful. Balch also notes that you should consider avoiding red meat, foods containing preservatives, and soft drinks with caffeine and other caffeinated beverages. Other beneficial foods for this health purpose include foods rich in calcium, such as milk, yogurt, cheese, black beans and spinach.
A Commonly Used Food
Yogurt may be one of the most commonly used foods in treating broken ribs and other fractures. Yogurt, notes nutritionist and biologist George Mateljan, author of the book "The World's Healthiest Foods," contains a significant amount of calcium, phosphorus, zinc and potassium and has historically been used in treating numerous health problems, including yeast infections, excess body fat and low immune function. Yogurt that contains live active cultures may be more effective in treating various health problems than yogurt lacking beneficial lactic acid bacteria.
Warning
In most cases, broken ribs do not lead to serious health complications, although some injuries involving rib fractures may also involve organ damage that requires the immediate attention and care of emergency medicine specialists. A licensed health care provider can assess the severity of your injury and suggest relevant treatment measures to help promote optimal healing of your injured tissues. Some foods traditionally used in treating fractures may require further scientific testing to determine their true effects.
Stretching Exercises for Broken Ribs
The most common cause of broken ribs is a major blow to the chest, for example, from a fall or sudden impact, as in a sporting tackle. Often broken ribs are actually cracked or fractured and, while painful and tender, heal themselves over time. Once the initial pain, swelling and discomfort when moving have eased, gentle stretching exercises can restore range of motion.
Initial Care
Immediate treatment of a cracked or broken rib is rest and pain medication, such as codeine, paracetamol or ibuprofen. It is important not to just put up with pain, because this can cause you to take shallow breaths, which can in turn, lead to lung problems and even pneumonia, says the Patient UK website.
Bandaging or compressing broken or cracked ribs can also impede your breathing and is, therefore, not recommended as treatment for this injury. Before starting any rehabilitation – usually aimed at improving your posture, strength and flexibility -- talk to your doctor.
Chest Stretch
This exercise stretches the chest by squeezing your shoulder blades together. Sit or stand up straight and bend your arms to 90 degrees. Draw your shoulder blades together at the back, moving your elbows back behind you as you do so. Squeeze as hard as you can without causing any pain, holding for a couple of seconds, then relax and repeat 10 times. Try to do three sets of 10 throughout the day.
Doorway Chest Stretch
This exercise provides a good stretch for your pectorals as well as the intercostal muscles between your ribs. Stand in a doorway, with your arms bent out to your sides at 90 degrees and your forearms resting on the doorframe. Keeping your arms in this position, inhale and, as you breathe out, push your chest forward through doorway, keeping your arms on the frame. This will increase the stretch across your chest.
Arm Stretches
Range-of-motion exercises can help restore your chest mobility and your joint and muscle health. It targets your shoulders, but also gently stretches your chest and ribs. Stand or sit up straight, making sure you have space around you to stretch your arms out in all directions. Bring one arm straight up in front of you until it’s in line with your ear then lower it back down. Next, raise it back behind you, and lower. Finally, raise your arm out to the side, lower it, and then stretch it across your body at shoulder height. Repeat these stretches with your other arm.
Foods That Help Heal Broken Ribs
Broken ribs, or rib fractures, are an often painful health problem that can be challenging to treat. The National Center for Emergency Medicine Informatics states that rib fractures are most commonly caused by chest wall trauma incurred during a fall or after being struck with a blunt object. Excessive coughing can also cause broken ribs, especially in older individuals. Ask your doctor about the merits and drawbacks of diet and nutrition in treating this health complaint.
Broken Ribs
Bruising, muscle strains and ligament sprains often accompany broken ribs, notes the Aurora Health Care website. In some cases, broken ribs may also injure organs, such as your lungs, causing serious health complications that require immediate medical intervention. Some of the most common signs and symptoms associated with broken ribs include chest wall pain, swelling in your affected area, pain that is worse with coughing, and deep breathing and extreme tenderness when your affected area is palpated, or examined by hand.
A Helpful Diet
Certain dietary practices may help speed the healing of your broken ribs. In her book "Prescription for Nutritional Healing," certified nutritional consultant Phyllis A. Balch states that consuming half a fresh pineapple every day until your fracture heals may be particularly helpful. Balch also notes that you should consider avoiding red meat, foods containing preservatives, and soft drinks with caffeine and other caffeinated beverages. Other beneficial foods for this health purpose include foods rich in calcium, such as milk, yogurt, cheese, black beans and spinach.
A Commonly Used Food
Yogurt may be one of the most commonly used foods in treating broken ribs and other fractures. Yogurt, notes nutritionist and biologist George Mateljan, author of the book "The World's Healthiest Foods," contains a significant amount of calcium, phosphorus, zinc and potassium and has historically been used in treating numerous health problems, including yeast infections, excess body fat and low immune function. Yogurt that contains live active cultures may be more effective in treating various health problems than yogurt lacking beneficial lactic acid bacteria.
Warning
In most cases, broken ribs do not lead to serious health complications, although some injuries involving rib fractures may also involve organ damage that requires the immediate attention and care of emergency medicine specialists. A licensed health care provider can assess the severity of your injury and suggest relevant treatment measures to help promote optimal healing of your injured tissues. Some foods traditionally used in treating fractures may require further scientific testing to determine their true effects.
5 Ways to Treat Fractured Ribs
Fractured ribs can be extremely painful. They can hurt every time the patient moves or breathes. Therefore, the doctor will prescribe some non-steroidal anti-inflammatory medications such as Ibuprofen (Motrin) to treat fractured ribs. Take this medication as directed. Not only will it help control the pain, it will also help control the swelling to the broken rib and the surrounding areas. In some extreme cases, a doctor may prescribe a strong pain reliever that has codeine in it to help the patient relax and sleep.
Fractured ribs can be extremely painful. They can hurt every time the patient moves or breathes. Therefore, the doctor will prescribe some non-steroidal anti-inflammatory medications such as Ibuprofen (Motrin) to treat fractured ribs. Take this medication as directed. Not only will it help control the pain, it will also help control the swelling to the broken rib and the surrounding areas. In some extreme cases, a doctor may prescribe a strong pain reliever that has codeine in it to help the patient relax and sleep.
Exercising with Rib Pain
If you're suffering from rib pain, a visit to the doctor is warranted before you continue exercising. The pain could be the result of any number of issues, from a strained muscle, inflamed cartilage, stress fractures, inflammation of the membrane that surrounds the lungs and rib cage, a bruised or cracked rib or a slipping rib. Rib pain may manifest when you breathe deeply, twist or lie prone. Isolating the reason for your pain will then let you know if and what type of exercise you can do safely.
Fractured and Bruised Ribs
If you've had a clear blow to the chest, you may have a fractured or bruised rib. These types of injuries can happen if you fall off your bike during a cycling accident or experience a rough hit during a football game. In the case of bruised or fractured rib, you should avoid exercise for several weeks -- or as long as your doctor recommends. Immobilization assists with healing a fracture -- if you try to exercise through it, you'll delay healing.
Rib Sprains
Rib sprains can occur if you twist suddenly or in an awkward manner, such as during a hold in a wrestling match. The pain can be intense and immediate, but lingers for several days or weeks. You're encouraged to rest in the immediate days following a sprain, and with your doctor's guidance, return to exercise gradually -- depending on the severity of your sprain.
Stress Fractures
Certain sports and activities can lead to stress fractures in the ribs. They can occur when you repetitively reach up and overhead, such as in basketball or tennis, and less commonly in activities that involve twisting, such as golf. Stress fractures can only be diagnosed with an MRI or X-ray, and often require you to wear a sling. You're discouraged from exercising for eight to 10 weeks in the case of stress fractures.
Slipped Ribs
Lower rib pain can be a symptom of a slipped rib, which occurs when the eighth to 10th ribs are not securely attached to the sternum or rest of the rib cage. Your doctor will likely discourage you from doing the exercise that precipitated the condition for several weeks. When you do return to workouts, flexibility and core stability should be a focus.
Infections and Inflammation
A lung infection or inflamed lining can cause rib pain when you breathe. Exercising will slow healing of the infection and has the potential to make your condition worse. Inflammation of the cartilage that attach ribs to the sternum can cause tenderness and pain, but is generally a benign condition. However, if the pain is severe -- you shouldn't exercise as it could affect your form, concentration or range of motion and cause an injury elsewhere in your body. Your doctor may discuss treatments, such as pain relievers and steroid injections, to deal with the pain.
Can I Still Work Out With a Fractured Rib?
You've suffered a fractured rib, and now, every time you bend and twist, your rib cage becomes more painful. While the best treatment for a fractured rib is rest and immobilization, depending on how big a crack you've incurred, you might be able to continue with a portion of your workout routine. Before undertaking any exercise, however, you should consult your doctor and follow her instructions to avoid further complications.
Pain
Your pain level will guide the amount of exercise and physical activity your fractured rib can withstand. Before starting any workouts, you should get checked by a doctor to make sure your rib has not punctured or damaged any of the organs it protects. The PhysioAdvisor website recommends you avoid any activity that places stress on the fracture, such as lying on that side or performing any exercises that cause you to wince. Rest is the primary treatment for broken ribs. As your pain subsides, you can increase the amount of activity you perform.
Prepare
Prepare for your workouts by strengthening your rib cage with shoulder-blade squeezes. This exercise stretches the surrounding muscles and ligaments, and helps you to maintain proper posture that will allow you to continue with modified workouts. Stand straight and bend your arms at your sides at a 90-degree angle, with fists facing forward. Squeeze your shoulders blades back as far as you can without increasing your pain level. Hold for a few seconds and repeat 10 times at least three times each day.
Breathe
Deep breathing is a vital piece of rehabilitation from a fractured rib. Taking deep breaths might be uncomfortable, but you've got to work through that pain to maintain sufficient lung capacity to do any kind of exercise. Deep breathing exercises also ensure that you won't experience a collapsed lung when you try to work out. Sit or stand up straight and take a deep breath through your nose, filling your diaphragm. Breathe out through your mouth. Repeat five times often throughout the day. Take breaks during your exercising to take a few deep, controlled breaths.
Ease Back
For the first couple weeks after your injury, you might have to wear a sling to immobilize your ribs to prevent further damage. During this time, you should concentrate on lower-body workouts, such as leg presses and leg lifts. Continue walking on the treadmill, but avoid high-impact activity, like running, that jars your rib cage. After you lose the sling, get back into upper-body exercises slowly. For example, if you were lifting 20-lb. free weights before your injury, start back with 5-lb. weights and see how it feels. Gradually increase the amount to 8 lbs., then 10. By easing back into your normal routines, you'll continue to heal without losing much momentum.
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