Saturday, July 6, 2013

Reduce Back Pain With Sciatica Exercises


Majority of people work in environments whereby the have to sit throughout the day. Majority of people also tend to ignore lower back sciatica exercises as very few people actually participate in exercising and are totally unaware of the effectiveness as well as importance of exercising. Lower back sciatica exercises reduce back pain as well as strengthen the back muscles and tone the muscles.

There are several sciatica exercise programs that can be done to avoid sciatic nerve pain. Exercises such as leg extenders, sit ups, hip twists and more are excellent for eliminating pain in the lower back. Before going straight into doing these exercises one need to first warm up and then do the back pain exercises. In addition to participating in these types of exercises one can also include other exercises such as swimming and cycling etc.

All the above mentioned sciatica exercises will definitely bring pain relief. However, if you have a herniated disc or any other lower back problem you should first consult with your physician before doing such exercises. These exercises should be monitored by a physical therapist as well. In order to become dynamic people from all age groups should focus on strengthening their lower back as strong muscles eliminated the possibility of injuries occurring to the spine.

Here is one of the sciatica exercises that will help you strengthen the muscles in the back as well as provide you with pain relief:

Chair exercise - this exercise helps the abdominal as well as lower back muscles. This exercise is effective and safe. Firstly place your knee on the seat of the chair and your hips at the top where it is padded. If you do not have a chair that is padded then cover the top with a thick towel. Place your arms behind your neck and slowly bend forward from the hip and lower the upper body going towards the floor. Hold for a few seconds and then straighten upwards. Repeat this exercise for eight cycles.

Depending on what type of lower back problem you have will depend on what type of sciatica exercises will benefit you. This is why it is important to consult with a professional as there are stipulated exercises for specified lower back ailments. If you have a herniated disc you will be given specific exercises that are effective for your condition. Do not participate in any type of exercises as you may end up doing more harm than good.

Back Pain on the Job


In times of economic recession, lay-offs and unemployment leave people desperate for anything they can find. Many people have lost their desk jobs and are moving out of the office in search of anyone hiring. Besides the federal government, Walmart is the largest employer in the U.S. with almost 2 million employees.

As anyone who has worked either in a chair or on their feet all day can tell you, back pain is a common occurrence, especially lower back pain. People who work for Walmart, especially those who are stationary most of the day, like cashiers, are highly susceptible to both upper and lower back pain.

Poor posture is one of the leading causes of back pain in the retail industry. Posture is not merely a matter of remembering to sit and stand up straight; maintaining spinal alignment throughout the day requires conditioned core muscles.

Another factor of back pain for those employed by Walmart and similar companies is immobility. A lack of movement limits blood flow to your muscles, causing rigidity and soreness.

Posture

Supporting the weight of the upper body is a chore; the spine is meant to receive the assistance of muscles in the lower back, stomach, pelvis and buttocks to support this weight. In this culture of sitting, however, many people do not have a strong core group. This leaves the spine without the support it needs to maintain alignment, and places the burden of the upper body's weight almost exclusively on the lower back muscles.

The most common type of poor posture includes stooped shoulders, the pelvis jutted forward, lumbar arch nearly flattened, and head craned forward. With the change in spinal alignment, the discs that cushion vertebrae receive uneven pressure, which can eventually lead to damage. Muscles from the lower back up to the neck are strained, creating both upper and lower back pain. Posture-related strains tend to be chronic, unless steps are taken to correct posture by developing the core muscles and using ergonomics for assistance if necessary.

Stationary Position

An eight-hour shift as a cashier entails nearly eight hours of standing. While state laws vary, employers generally give employees two 10-15 minute breaks and one 30-60 minute lunch break during an eight-hour shift. Since the lunch break is generally not considered work time, the actual working shift is about 7.5 hours. Standing behind a register for 7.5 hours a day, employees do not have many opportunities to move around and get the blood flowing.

The contraction and relaxation cycle of muscles pumps oxygen-rich blood in and out. When muscles are held in contraction for a prolonged period of time, as when standing in one place for hours (particularly with bad posture), fresh blood is not being pumped through the immobile muscles. When muscles contract, they use oxygen to convert glucose into energy that enables them to do work. In the absence of oxygen, waste is produced. Fresh blood flow is needed to flush these waste products out of the muscle; without this flow, the waste pools in muscles, leaving them rigid and sore.

Treatment

If you are just beginning a job at Walmart or a similar company, you may be able to prevent back pain or stop it early on your own; developing the core muscle group and finding creative ways to move around at work may suffice.

The Mayo Clinic offers a slideshow of core exercises that will leave your muscles balanced and strong; find it at http://www.mayoclinic.com/health/core-strength/SM00047. These exercises especially help to relieve lower back pain.

For ideas on how to keep the blood flowing at work, see http://www.rsiguard.com/help/ErgoAnswers/micro_stretch.html. Try out a few of these standing stretches between customers. Your back, neck and shoulders will likely benefit.

If posture and immobility have wreaked havoc on your back for some time now, it would be wise to seek consult with a physical therapist. Chronic muscle strain leads to muscle imbalances that wrench the spine further out of alignment and exacerbate pain. A physical therapist can help you identify which muscles need relaxing and which need developing. After balance has been achieved, your muscles will need to be retrained to support correct posture; this will help you prevent further cases of upper and lower back pain.

In nearly every situation of back pain, education can lead you to a solution. Work should not be painful. Make sure you know the risks and how to avoid them.

How To Relieve Back Pain Using Lower Back Exercises


Whilst the short answer is - loosen off tight hamstring, buttock and hip flexor muscles and embark on a serious all round body strengthening program - the longer answer may provide you with a better understanding of why you need to do these exercises to relieve back pain.

A few weeks ago I unsubscribed from a medically-oriented back pain forum because I thought that most of the information supplied by regular writers was unhelpful.

In answer to the question, 'What's the cause of back pain?' most of the correspondents made statements like this one:

'... there is a central disc protrusion with a focul annular tear... facet joint arthropathy and ligamentum flavum hypertrophy... there is a disc bulge which is paracentral to the left side and extended in to the foramen and far laterally... there is mild crowding of the cauda equine... .

Whilst it's all well and good to know what's going on in your back, we need to go back a stage and find out what has caused the 'central disc protrusion with a focul annular tear... facet joint arthropathy, ligamentum flavum hypertrophy... and disc bulge.'

Few people in the medical industry know where to look.

An X-ray is useless. It just tells you what's happened. It doesn't tell you why it's happened.

Neither will the radiologist nor the doctor tell you that you've generated the problem yourself. The incident that brought the problem to a head - lifting a bag of groceries into your car, digging in the garden, sneezing... will get the blame, but we all know that normal healthy human beings are designed to put groceries into cars, dig the garden and sneeze without collapsing in a screaming heap.

It's highly likely that what's happened over the weeks, months, years and decades, as muscles have gradually tightened and become weaker, bones have moved out of alignment. That's why it's a personally generated dysfunction. It's why rubbing, crunching, heating and vibrating the spot where it hurts isn't going to lead to the permanent restoration of poor function to good. These activities are not related to what really needs to be done.

And when bones are out of alignment it only takes an incident of minor proportion to tip you over the edge into 'central disc protrusion with a focul annular tear... facet joint arthropathy, ligamentum flavum hypertrophy... and disc bulge' territory.

Q. So what is the underlying cause of a high proportion of back pain?

A. Vertebrae that are out of alignment.

Q. Why are vertebrae out of alignment?

A. Usually because the pelvis is out of alignment.

Q. Why is the pelvis out of alignment?

A. Because tight muscles - usually hamstring, buttock and hip flexor have pulled it out of alignment.

Q. Why are these muscles tight?

A. Tight muscles come with decades of sitting down for long periods of time, often with a poor posture - and without a flexibility training program. Just doing a few yoga exercises every couple of days would be enough to stop it from happening.

Unfortunately, most therapists will get straight to work rubbing, crunching, heating and vibrating at the spot where it's painful and forget to give you a good flexibility training program for the muscles further down the body that are causing the problem.

Plus people get a warm feeling in their singlet when they've been rubbed, crunched, heated and vibrated. It feels like it must be doing them good. They love someone to do something to them, even if they're better off doing something to themselves.

A physio might get you to do the cobra yoga pose (masquerading as the McKenzie exercise). The doctor might tell you to lie on your bed and bring your knees up to your chest. Both exercises are useful but miss the point, which is focusing on loosening of hamstring, buttock and hip flexor muscles.

So when it comes to lower back exercises always keep in mind that the underlying cause of the pain it rarely located at the site of the pain. You need to loosen off hamstring, buttock and hip flexor muscles.

You also need a good, all round body strengthening program - situps, pressups, squats and the Superman back arch. You can do that at home.

If you go to a gym three times a week and spend 40 minutes pushing and pulling weights, so much the better.

In the meantime stay tuned, highly tuned and remember that when it comes to lower back exercises, the key ones are those that loosen off tight hamstring, buttock and hip flexor muscles.

John Miller

How to Cure Lower Back Pain in Women


Lower backpain in women is quite common. In fact, any kind of back pain in both genders is quite common. Studies have shown that close to eighty percent of all people will experience back pain at least one time in their lives. There are a number of causes that could contribute to back-pain in women.

Some of the causes of pain in women are muscle, nerve and ligament stress in the lower back, a sudden injury like a fall or something caused by an automobile accident, arthritis, any job that requires repetitive movement or sitting in chairs that do not promote good posture or standing for long periods of time. There are also some distinctly female causes for low back pain in women like fibroid tumours, menstrual cramps, pregnancy and endometriosis.

You should always see a doctor when you experience any lower back pain's. Even though most of the time it is caused by routine wear and tear on the muscles, sometimes back pain's in women (and men) is a sign of something more serious. A doctor can look you over and make sure that you are okay. You should always go to the emergency room if your lower backpain comes on suddenly or if it is accompanied by any sort of numbness in your extremities, flu like symptoms or if you experience a loss of control over your bowels. Those conditions when paired with lower back pain are a good reason to rush you to the nearest hospital's emergency room.

There are a great number of treatments for back- pain in women. Treatments can include rest, ice, heat, an over the counter medicine like Advil or Naproxen and regular exercise. There are specialists in lower back pain who advocate acupuncture, seeing a chiropractor on a regular basis and taking up muscle and strength building activities like Yoga and Tai-chi.

There are also plenty of ways to prevent back pain in women. Women should get regular exercise, even before the pain starts. Regular exercise will keep her muscles strong and help fend off any stress or strain on the muscles in the back. She should always practice proper posture. Her office chair should be ergonomically correct and she should always walk and sit with a tall, straight back. She should do her best to maintain a healthy body weight (this can be worked out with her doctor) and should not smoke. Smoking can lead to other health hazards that will increase the risk of her contracting lower-backpain. Above all else, she should always remember to lift with her knees, not with her back.

Back pain in women is quite common. As previously stated, eighty percent of the world's adult population will experience lower back pain at least once. As it turns out, our parents and teachers were right after all. Standing up straight, lifting with our knees and getting regular exercise really will be important in our adult lives.

Slipped Disc Treatment - How Can You Get Rid of That Extreme Pain Which You Have Been Enduring?


Getting slipped disc treatment is something that everyone suffering from a slipped disc thinks about daily. It occupies their minds due to the mindboggling pain that can result from this condition.

A slipped disc, often referred to also as a herniated disc or a bulging disc, is what relatively causes sciatica or low back pain. Most people enter into a panic after they are diagnosed as needing a slipped disc treatment. This is due to the fact that what comes to their minds first is that surgery will be involved to take care of their herniated disc.

The truth is that nearly all bulging discs can be treated successfully and effectively through the application of specific exercises designed for people suffering from this condition and the conscious use of rest as another slipped disc treatment.

Discs are really designed to act as shock absorbers which assist your body with movement akin to how shock absorbers in cars work. They are positioned or located in between the vertebrae of your spine and help to absorb the shock accompanying your every bend or twist and saving you from having to feel the stress involved with that.

Unfortunately, just like those in cars, your disc can themselves become damaged and require treatment to fix them. When that happens, it will often lead to the inflammation of the adjacent structures, including the sciatic nerve, which results in the pain you feel.

This article will look at 3 slipped disc treatments which you can take advantage of and which do not require surgery or anything like that.

#1. Anti Inflammatory Courses...
Due to the fact that herniated discs can often times be incredibly sensitive, especially in acute cases, you may need to undergo a short course of anti inflammatories.

Once your general practitioner gives you the go ahead you can begin to take these types of medication which are a very effective herniated disc treatment.

#2. Exercises...
I know that the mere thought of moving causes you extreme mental anguish, but these types of exercises are actually designed not to aggravate your bulging discs.

These are low impact exercise routines which are geared towards reducing the bulged disc back into its correct location in between vertebrae.

#3. Lying Correctly...
Whenever you lie down, ensure that you are lying down correctly. You should always prop yourself up when you lie down and while resting slightly on your elbows for a few seconds.

FACT: Most conventional treatments for slipped disc only work as a temporary band aid solution; they all fail to work in the long run!

Health Tips - Key Exercises For Lower Back Pain


The aim of these exercises is to help you overcome back discomfort and help in the prevention of back pain. Strong backs do not get injured nearly as often as weaker backs. Stretching alone will not help you if your back is not strong so it is important to do regular exercises for lower back pain.

If you purchase some weights all of these exercises can be done in the comfort of your own home. It is important that before you undertake any exercise programme however, that you get cleared by your doctor particularly if you suffer from chronic back pain or have recently undergone surgery. These exercises are aimed at making the spine stable and they will make it stronger if done regularly; generally it is recommended that you try to work out at least 3 times per week.

Start with 15 reps at a time for each exercise; you can build up the number of sets as you become stronger and more stable. When doing these exercises, in order to activate the transverse abdominal muscles you need to pull in your belly button to the spine. People have a tendency to distend or push out the belly button when they exert force, this has an adverse reaction to core stability, so remember pull in the belly button, suck in those abs and hold but don't forget to breathe!

OK for the first exercise lie on the ground, keeping the pelvis relaxed, but exaggerating the curve in the lower back by bringing the belly up towards the ceiling, making the contraction nice and hard by exaggerating the curve however the opposite movement is where the exercise comes in to play. Tilt your pelvis back towards your head as you suck your belly button down towards your spine, then tilt back towards your knees and then back towards your head. Repeat. This is the key exercise to start with if you have an acute episode of back pain but only work to your pain tolerance. This exercise aims to increase the range of motion and also by bringing the pelvis back it will help to relax the muscles by taking the pressure off the discs.

To take this exercise to the next level, as before make the contraction nice and hard by exaggerating the curve in the back, lift the pelvis off the ground towards the ceiling into the bridge position, supporting through your shoulders. When you are in this position it is important to keep your body nice and hard by contracting your abdominal muscles and your pelvic floor muscles as you move into the plank position by kicking the right leg straight out,the knee must be in the same plane as the knee of the balancing leg. Keep your stomach tight and avoid twisting or slouching. Maintain the plank for ten seconds keeping nice and strong then bring the extended leg back down, alternate and extend the other leg straight out. By taking the balance point away the small muscles of the lower back will have to contract hard in an effort to stabilise the spine.

Next, lying on the ground, engaging the core, arms outstretched to the side, palms up, lift both feet off the ground bending the knees at a 90 degree angle to the hips, keeping the core still and the knees and heels together, rotate first to the left side and then to the right. The idea is to keep your shoulders down and your head still looking straight up all the time.

To progress from this exercise, in a similar position, extend your knees away from your chest a little further and continue to rotate from side to side maintaining your core stability.

Now still lying flat on your back in the starting position, engaging the core, lift your head up off the ground as you extend your left hand diagonally to the right leg as that leg comes high off the ground to meet the hand, then head, hand and leg go back down to the starting position, then alternate opposite hand with opposite leg again lifting the head off the ground as the cross extension occurs. Alternate, repeat.

For the next exercise again in the starting position, lift the left leg high off the ground towards your chest assisting with your arms to pull all the way as you lift your head off the ground to meet your knee. Alternating right leg, left leg, this exercise will stretch out your hamstrings and lower back.

OK time to get up. Standing before a low bench or table if you are doing these exercises at home, gently squat by bending the knees keeping the head and chest up, rotate, extend arm and reach across to the opposite side of the bench and back up to the standing position, then squat, rotate and reach with the opposite arm to the opposite side of the bench. It is really important that we do not hunch over for this exercise, make sure to bend the knees but keep the body upright in the extension.

Next getting a dumbbell approx 8-10lbs in weight, standing upright, feet close together, dumbbell in left hand, elbow fully bent, tilt body down to the same side as the one you are holding the weight, then back up extending arm straight up above the head. Do not push the arm over the head or tilt to the opposite side; arm comes up and straight next to the head. Do 15 reps and then alternate weight to other side and repeat.

When using weights for some of the exercises,if it is too easy with the chosen weight, increase the weight 5lbs at a time until you get to the point that it is challenging on the last rep.

Next, holding weight in both hands above the head for the next exercise, tilt from side to side, keeping core engaged and head central to arms.Head moves with the tilt i.e. don't let your arm fall on to your head. Head must be in the middle as you move from left to right. One rep equals left to right tilt.

For the next exercise holding a load in one hand only, core engaged, tilt again from left to right, you don't need a load in each hand for this exercise, so tilt down to one side, back up and over to the other side, keep chest up and take your time. The aim of this exercise is to work your quadratus lumborum and your obliques. The QL connects the pelvis to the spine and it is a common source of lower back pain. The aim of this exercise is to make this area of the back nice and stable.

Finally an exercise for posture that you can do in the sitting position, sitting nice and tall, suck your belly button in, posture erect, bring your head back and down almost creating a double chin, roll your arms back, keep your shoulders down and pinch your shoulder blades together, hold for one minute. This exercise can be done during the day for one minute every half hour as part of your daily routine at the office or home.

By practising these general exercises over a period of time you will build up the strength necessary to live a normal life free of back pain. The key is though to focus on the core abdominal muscles as much as possible and get used to thinking about them and activating them before you go about your regular activities like gardening of vacuuming or lifting the children.

Friday, July 5, 2013

Chronic and Recurrent Low Back Pain - Ayurvedic Herbal Treatment


Low back pain is a universal symptom, and almost every individual suffers from it at some time in life. Chronic and recurrent low-back pain is also very common, and almost sixty percent or more of the general population complains of this problem, usually while approaching middle age. The causes for this condition are multiple, and usually relate to the bony lumbar spine, muscles and ligaments in the lower back, the nerves emerging from the lower part of the spinal cord, internal organs of the lower abdomen, and the skin covering the lower back. Treatment for chronic low back pain therefore, depends upon the known cause for this condition.

The Ayurvedic management of chronic or recurrent low back pain is similarly based upon treating or removing the diagnosed or suspected cause of the condition in individuals presenting with this condition. An acute low back sprain is usually treated with rest, local application, hot fomentation, and medications to reduce pain and inflammation. Medicated oils like Vish-Gargha-Oil and Maha-Narayan-Oil are used to reduce pain and muscular spasm. The beneficial effect of local applications can be reinforced with hot fomentations using hot water bottles, electric heating pads, or medicated steam of decoctions of medicines like Nirgundi (Vitex negundo) or Dashmool (Ten herbal roots). Pain, spasm and inflammation can be reduced using medicines like Triphala Guggulu, Trayodashang Guggulu, Maharasnadi Guggulu, Vat-Gajankush-Ras, Vat-Vidhvans-Ras, and Vish-Tinduk-Vati.

Recurrent low back pain is usually because of a faulty working posture, a contributory working environment, poor muscular tone, obesity, and lack of regular exercise. A detailed history of the affected individual is necessary in order to identify and help remove or minimise the known cause. Health life-styles need to be inculcated in order to reduce weight and exercise regularly and sensibly. Relaxation techniques and yogic asanas help considerably in reducing this condition. The appropriate medical investigations need to be done in order to rule out organic causes of the condition.

The commonest cause of severe, intractable, chronic low back pain is usually irritation of the lower back nerves due to bulging, degenerated, herniated or fractured spinal discs or overgrowth of the spinal vertebral bone. Aggressive and long-term treatment, ranging from three to six months, is usually required to bring relief from pain. The medicines which can be used in this condition include Trayodashang Guggulu, Laxadi Guggulu, Maharasnadi Guggulu, Panchtikta-Ghrut Guggulu, Tapyadi-Loh, Ekangveer-Ras, Vish-Tinduk-Vati, Vat-Gajankush-Ras, Trivang-Bhasma, Mukta-Bhasma, Praval-Panchamrut, Shrung-Bhasma, Godanti-Bhasma, Ashwagandha (Withania somnifera), Haridra (Curcuma longa), Asthishrunkhla (Cissus quadrangularis), Guduchi (Tinospora cordifolia), Amalaki (Emblica officinalis) and Musta (Cyperus rotundus). The patient has to be strongly advised against physician-shopping, in search of a quick remedy.

Regular and moderate exercise and a well-balanced diet provide excellent protection against low back pain. Trunk-rotating exercises and all exercises which bring about an extension of the back muscles are beneficial in this condition. Qualified supervision and advice is however, necessary in order to obtain the maximum possible benefit, while avoiding adverse consequences.

Lower Back Pains and Cramps - The Issues Concerning Early Pregnancy


Early during pregnancy of women, they usually experience cramps. These cramps feel similar to what they would have before their period comes. Cramps may be caused by the uterus' preparation for the baby, and the hormonal changes that come with pregnancy. Cramping may also have spotting with it which would sometimes cause some women to think that the period is already beginning to take its course. The spotting may continue for two to three days and is typically lighter compared to what you see during the menstrual period.

During pregnancy, cramping is considered to be a normal predicament; the scenario is that the embryo is making its way through the uterus' lining and that activity causes the cramping together with spotting; an occurrence that may be considered normal. Lower back pains on the other hand have to be carefully taken into account. Early during pregnancy this may be caused by pressure on the spine due to restricted movement imposed on pregnant women early during pregnancy.

It should however be carefully observed and noted if it is accompanied with lower abdominal pain. If the pain is accompanied by abdominal pain, then you have to suspect that the pregnancy may be in danger. The physician in this case may recommend bed rest until such time that the condition improves.

Lower back pain early in pregnancy may also be manifested because of the strain or other muscle injuries in the lower back. The nerves that run through the area that extends through the legs will be affected which causes the pain. It is known as the sciatic nerve and it makes the leg and foot muscles feel. To avoid this from taking place it is advised that pregnant women perform some exercise to relieve the pressure on their lower back. This way they will be taking pre-emptive steps in avoiding lower back pains from occurring.

Curing Lower Back Pain With Yoga Therapy


Lower back problems can affect one's productivity in many ways. If you are suffering from severe back pain, this can impair your performance at work or at school because you cannot concentrate on your tasks. Millions of people all over the world are sharing the same sentiments with you. Just like you, they are looking for possible treatment options that will help in improving their back problems.

However, not all treatment procedures for back pain are easily done. Pain medications can damage your liver, surgeries cost a lot, and chiropractic sessions can be really expensive. One alternative to these costly treatments is yoga.

Closer look at yoga

Yoga is a system of mental and physical exercises practiced by a millions of people for thousands of years already. Now, it is making a comeback among health buffs since yoga helps them stay in shape. Apart from that, yoga for back pain is a good alternative that will help alleviate the symptoms associated with this health concern.

The stretches involved in this exercise will help you because a lot of these positions target the back muscles in the body. Once you have reinforced your back and core muscles, injuries and pain are significantly reduced. Yoga is recommended for people who are suffering from both chronic and acute back pain.

Practicing yoga at home

There are many gyms out there that can teach you about yoga, but if you would like to do the exercises within the comforts of your own home, you are free to do so. You just need to wear comfortable clothes and have the following materials: lots of floor space, yoga mat, and a couple of tennis balls.

To begin your yoga for back pain exercises you need to lie straight on your back with the help of a yoga mat. Ensure that your back is straight and start to bring your legs up to tabletop height, strengthen your arms to your side and start to rock your whole form from side to side. This form is a modified version of the palm tree pose. Twist your body from side to side, but make sure that your back is still straight to prevent further spine injuries.

Another exercise of yoga for lower back pain is the cat stretch pose or bidalasana. You need to get up and be on all fours position. Your knees and hand are all facing the floor, just like a cat. Make sure that your whole body is aligned as you straighten your back. Once you are positioned correctly, start with your breathing exercise. Arch your back as you exhale and tuck your stomach as you inhale. Do a couple of repetitions.

The locust pose or shalabha-asana is also good for treating back pain. Lie facing your front side and straighten your body. Gently lift your head and look towards the ceiling, bringing your hands and feet as well. Keep this position for as long as you can but make sure that your abdomen is firmly planted on the floor.

By practicing yoga, you become more in tune with your body. Apart from addressing back problems, yoga can instill discipline in you. Before you perform any yoga exercises, check with your physician first and seek for professional advice. But generally, yoga exercises are safe for all.

Sciatica and Its Treatment


After suffering from sciatica for many years I found that the pain associated with sciatic nerve damage can be prevented by doing the right kind of exercises.  These exercises come from a physical therapist by the name of Robin McKenzie and are known as the McKenzie Method.

These exercises are not only good for preventing sciatica but can also be very beneficial in relieving the pain during time when you are suffering from sciatica.  These exercises can be used for sciatica treatment and are associated with extension of the spine or backward bending. What they really do is help you test for, and then exercise in, positions and stretches that relieve the pain in the legs and feet and centralize it in the lower back or produce "centralization of symptoms."

All this means is that the symptoms are centralized in the butt or lower back, if you have lower back pain that is running down the leg (sciatica) then centralization would be where the pain lessens or leaves the leg or legs, even though the pain in the butt and lower back stays the same or worsens.  In time, if you can centralize the pain in the butt and lower back, the pain in the butt and lower back will also start to see improvement.

McKenzie exercises most often involve extension of the spine but, they can also involve flexion or forward bending, side bending, and rotation, it all depends on what positions centralize or reduces the pain.  When preforming these exercises, as a sciatica treatment, the thing to remember is that you are looking for positions that reduce the pain furthest away from the spine and centralize it in the lower back.  Any positions you try that worsens the pain furthest from the spine should be avoided.

You will need to keep testing different positions until you find the ones that do the best job of centralizing the pain.  When testing positions you will need to stay in the position for thirty seconds to a minute to see if they are working then, repeat doing them throughout the day.

Following are the most common helpful exercises for sciatica treatment:

1. Lie on the floor or another firm surface on your stomach propping up your upper body with your elbows while keeping your hips or pelvis down on the floor.  Hold this position for thirty seconds to a minute or more.  Try bending your upper body to the left, then the right, to see which position centralizes the pain the best.  This can be done throughout the day during times of sciatica flare ups.

2. This next one is sometimes called "The Cat Stretch" and is an alternate to the exercise above.  Get on your hands and knees and then slowly relax your back and stomach muscles so that your stomach hangs down and the lower back curves downward. Keep your head up and look forward, hold this position for thirty seconds to a minute and again, this can be done throughout the day during sciatica flare ups.

The next two exercises for sciatica treatment will require an exercise ball, if you don't have one, you may be able to use several pillows under the low back to achieve extension.

3. Lie on the exercise ball or pillows on your back allowing your back to curve backwards (if you have difficulty balancing the ball have someone help you hold the ball) and maintain this position for several minutes, make sure you raise your head periodically to avoid getting light headed.

4. As I said earlier, McKenzie exercises are normally associated with spinal extension or backwards bending but, they also include flexion or forward bending to centralize the pain of the sciatic nerve.  Forward stretching can be done on an exercise ball or by lying on a pile of pillows or even the arm of a sofa.  Since forward bending can worsen the problems with the discs in the lower back, you should only use this position for short periods of time, one minute or less unless advised otherwise by a doctor or qualified therapist.

Lower Back Pain Treatment - Harnessing the Strengthening Effects of Exercise


According to surveys, 4 out of 5 people will suffer from lower back pain at one point in their lifetime. Mainly because the disorder will stem from strenuous physical work that may involve lifting, bending, twisting, assuming an awkward position or even by just standing in a single position for a long time.

In fact, pregnancy and obesity are also causes of lower back pain; due to the weight the rear is expected to support or carry. Hence, the need to find the best lower back pain treatment becomes important in order to prevent the excruciating experience from recurring.

The availability of treatments or therapies does not present any problem since a wide selection of remedies is at hand. However, not all of them can guarantee that the sufferer will no longer experience a troubled back support no matter how limited or extensive his or her physical activities are. What medical experts are recommending as the best lower back pain treatment is through regular exercises.

Even if a person is already ailing from a back disorder, doctors still recommend exercise as the best form of relief in order to strengthen the back muscles and ligaments. A study was conducted in order to prove the benefits of engaging in different forms of exercises as opposed to remedies that merely nursed their back pain injuries using anti-inflammatory medications and pain killers.

Exercises as the best lower back pain treatment were classified into two groups. Under these two groups are the suggested physical activities that can provide the sufferer possible long term relief from their back ailments:

General Exercises which aim to strengthen:

1. Aerobic exercises
2. Cycling
3. Rowing
4. Core related sit-ups
5. Dynamic back extensions,
6. exercise of the latissimus (Latissimus, being the larger flat muscle on the trunk)
7. Leg presses
8. Coming up from a seated position using a low chair

Individually Tailored Exercises - These lower back pain treatments are conceptualized by a physiotherapist in relation to the work engaged in by the sufferer:

1. This form of exercise gives focus to the work or tasks of athletes, childcare workers, airport workers, hotel bellboys, dock workers, truck loaders, movers or any occupation wherein the person suffering from lower back pain is often expected to lift weights which may be relatively light or heavy.

2. The physiotherapists will tailor fit exercises by simulating the object and the weight of the load being lifted as part of
the sufferer's occupation. The patients will be required to lift and move the simulated objects in the proper form and posture until they master performing the skills without feeling any back muscle strains.

3. These exercises will be undertaken regardless of the pain or discomfort that the worker may feel during the term of the program which is for at least twice a week and for about 6 months.

There may be other remedies available and may prove to be equally effective as the best lower back pain treatments only if it qualifies as the cure that will eradicate the root cause of the lower back discomfort. For back aches experienced from causes other than cancer, fracture, compression due to fracture, degeneration or slipped disk, the lower back pain treatment most recommended to provide long term relief is by way of regular exercises.

Pinched Lower Back Nerve - How to Treat a Pinched Nerve in Your Lower Back


If you are struggling with the pain resulting from a pinched nerve in your lower back, there are a variety of treatments and exercises that should prove to be helpful in reducing or eliminating the pain. It is, of course, important to say up front that if the pain has persisted for more than a few weeks, it is best to see a doctor and get an MRI taken of your spine to rule out any serious spinal problems or illnesses.

Simple measures to take are to make sure that you have a proper ergonomic station if you sit at a computer all day. If you tend to slouch a lot or make your chest concave as you are working, then this can wear down the natural elasticity of the lower spine over time and lead to low back pain and sciatic problems.

Also make sure that you are doing a few minutes a day of core strengthening exercises. Your core is the area just underneath your navel. When these muscles become flaccid due to lack of use, your spinal integrity will be compromised and you will be much more vulnerable to pinched nerve and low back pain.

I also recommend that you make sure that you are getting gentle movement on a daily basis. Bike riding is an ideal form of exercise for a pinched nerve in the lower back, as many people find great relief from the repetitive cycling motion. There are indeed many exercises that can be of great assistance in reducing the pain and healing the spine.

Thursday, July 4, 2013

Free Pilates Exercise to Eliminate Back Pain


A lot of people understand the benefits of Pilates when it comes to toning and shaping the body. However, Pilates is also a great way to treat back pain. Back pain can be a stressful inconvenience for normal every day life, not to mention when you're trying to get through your regular exercise routines. Through the techniques found in Pilates, you can learn how to prevent and reduce your back pain. There are several reasons why this works.

With free Pilates exercise, you can learn the methods for proper spinal cord alignment. If your spine is not aligned, you will experience dull, aching pains in all areas of your back. A lot of people also experience pain in the lower part of their backs. Pilates is a fantastic remedy to utilize for learning the proper alignment.

Another great additional benefit of using free Pilates exercise is that you strengthen the postural muscles in your back and learn the proper posture for both resting and exercising. Pilates focus on the proper posture during workouts to prevent back pain. This is also great for alleviating that nagging lower back pain that can drive us crazy.

Through free Pilates exercise you can learn what NOT to do. You will become aware of movements or positions that may stress your spine and cause back pain. You will see things that you may have been doing all along that will contribute to back pain. You will discover how to move properly so that this does not happen anymore.

Here is a great free Pilates exercise designed for people with back pain.

You will need 'the magic circle' for Pilates for this exercise. The magic circle is a prop that is used to do some Pilates exercises and you can benefit greatly from using it.

1. Stand with your knees a shoulder length apart, and your head straight. Keep your shoulders dropped. Breathe slowly and deeply.

2. Grab the magic circle with both hands behind your back. Your arms should be parallel, with your elbows bent. Keep the circle low, just above your butt.

3. With a pulsing motion, squeeze in on the circle and back out. Control the push and the pull.

4. Do this five times, and repeat the whole exercise five times. You should be able to feel the muscles working in your upper back.

5. As you master this workout, you can slowly move the ring up further, and increase your exercises to 8 pushes and pulls 10 times.

Here's another great free Pilates exercise for the back.

1. Sit on the floor with your feet spread apart about half a yard, and your feet pointing up toward the ceiling.

2. Extend your arms out in front of you, fingers pointing, and breathe slowly.

3. On the exhale, allow your body to move forward as if your body were curving to make a C.

4. Pull your abdomen in, flexing the muscles, and continue in the C curve.

5. When you are fully extended, inhale, and allow that inhale to raise your body back up, slowly.

These are just a few of the really great Pilates exercises that you can use to strengthen your back and get rid of your back pain.

Lower Back and Hip Pain Relief


Back and Hip Pain can be excruciating not only for the sufferer, but for the people close to him/her. Partners of people who have these pains tell of random shrieking screams that come from them even when they do something simple like bend over to pick up that toy truck your son was playing with. The truth is, at this stage, there really isn't any cure for back pain. Professionals tell parents to make sure their kids get in the good habit of having a good posture... but if you've already lived your childhood and have turned into an adult with back pain, they don't really have any answers for you.

There are exercises that definitely help relieve the pain. Back sufferers will notice that if they get lazy and stop doing their exercises, their pain will get worse. Doing the right exercises correctly is essential to the ongoing improvement of your back and hip pain. Doing these exercises incorrectly can actually lead to your pain getting worse, so make sure you know what you're doing is advised.

Fake Push Ups

One popular exercise to assist in relieving lower back and hip pain are those fake push ups you sometimes see people doing. While a normal push up will increase strength in your biceps these push ups focus on your back and not your arms. Whatever you do do not do a normal push up because that will put strain on your back and you'll be paying for it for a few days.

To do a Fake Push up:

1. Lie down on your stomach with your hands firmly planted on the floor.

2. Push your torso up with your hands but keep your legs flat on the ground and stretch your lower back. Hold for 10 seconds.

3. Lower your torso and repeat 15-20 times.

Leg Swipes

It may sound like a break dancing move but it does work. This one more targets the hip but also does cut down on lower back pain.

To to a Leg Swipe:

1. Lie down on your back with your knees bent as if you were about to do a sit up.

2. Simply slowly move your legs to the left and right 30-40 times or until you start feeling tired.

While these are two effective exercisers to provide some release for your back pain, there are also many others that also do a fantastic job. For further information please click the link below for my recommendation on some great back pain workouts.

Are You Willing to Follow Eight Yoga Exercises For the Lower Back?


EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

Healthy Herniated Disc Exercises - Do the Right Stretching Exercises to Recover Faster


As I have always been saying to one of my friends who is currently suffering from lumbar pain caused by disc herniation- Choosing the right stretching exercises are very important in healing the lower back. Firstly, due to the injury condition of our lower back, there are many types of stretching exercises are not suitable for us because the pain we have to endure can be severe.

Secondly, it is unavoidable to perform any exercise without any pain, hence choosing the right set of stretching exercises that can lower the pain to the minimum point is what a lumbar pain patient really needs.

I was once a herniated disc and sciatica patient. I've been through a lot of types of treatment over the years. Honestly speaking, there isn't any treatment is as effective as performing the right stretching exercises when it comes to healing the herniated disc condition.

Here are a few simple stretching exercises I've been doing a few years back when my condition was chronic:


  • Face down and let your stomach, chest and hips face to the floor (prone position). The low back is gently placed into extension and propping the upper body up on the elbows. Try stretching your back muscles bit by bit until you feel the pain. Get back to the original position and repeat these movements until you're tired.

  • The second exercise is quite similar to the first. Remain the prone position, straighten your hands and push your palms to let your body to form an obvious curve. If the pain is severe, try do it slowly and lightly. The important thing to note is that you are stretching your lumbar muscles where the disc herniation happened. It can cause you lots of pain initially but once you get used to the exercises, you'll feel a lot better the next time you perform the exercise.

  • Next is another exercise you can perform every morning when you wake up or before you sleep- Raising your legs straight. This will be tough if your condition is serious. Hence, you can try asking your wife or children to help pushing your legs upward when you performing it. Or, if raising both your legs is quite impossible at the moment, try lifting one of them and switch to another. If you can't even lift one of your legs, try lie your back on the bed, bending your legs with your feet touching the bed. This should be a simpler exercise than the previous one.

These exercises were exercises I used to perform a few years ago and had worked very effectively on me. Obviously, initially you will feel intense pain as that's the normal reaction your body would react. After trying for a few days or perhaps weeks, you will feel recovering the strength of your back again.

Remember, self-discipline plays a very important part in healing your lumbar herniated disc problem. If you want to recover fast, doing these exercises consistently is a must. I would say perform them a few times a day if possible.

3 Sleep Positions to Relieve Back and Sciatic Pain


"Start the day right". How many times have we heard this line? A lot of experts have said this before to motivate us in doing our daily routine with positive disposition and outlook. This is absolutely correct. Nobody would want to start the day with the wrong foot. Experts now believe that for a person to start the day right, one essential thing is that he must have slept comfortably the night before. We always associate comfortable sleeping with a good mattress, pillows and everything. But we often forget one important thing and that is the way we sleep. Sleep positioning plays a huge factor in achieving a good night's sleep.

Studies reveal that proper sleep positioning relieves back and sciatic pain. Majority of working individuals have already experienced back pain at some point in their lives. The most likely causes are improper posture at work and during sleep.

Sciatic nerve is the longest nerve in the human body. It starts from the lower back, down the buttocks, legs and knees. Because it starts from the lower back and extends until our lower limbs, our sleeping position also affects this nerve making our night very long and uncomfortable. There is also what we refer to as Sciatica which refers to the pain, numbness and tingling sensation in the leg. Improper sleep positioning worsens all of sciatica's symptoms as well.

Let us now take a look at some expert-recommended sleeping positions as well as which positions to avoid relieving back and sciatic pain:

1. Do not sleep on your stomach. This position only increases the pressure on our spine because it exaggerates the arch on your lower back thereby increasing pressure or strain causing back pain.

2. On your side in a fetal position. This is probably the best position for sleeping because it relieves most of the strain or stress on the back. Make sure to properly lie on your side, make a fetal position putting a pillow in between your legs to ensure a restful night.

3. On your back. If this is your style, then there must be a big, fluffy and comfortable pillow under your knees. This way, most of the strain is kept away from the lower back and sciatic nerve. This position maintains the normal curve of the back as well.

There are also simple and safe exercises to help relieve back pain. Here are three easy routine that you can do every day for just 15 minutes:

1. Knee bending - do some simple and gentle knee bending exercise. To be safe and just in case you have knee issues, pull up a chair or stand in front of a table and hold onto it for support. Stand straight, shoulders relaxed slowly inhaling and exhaling. Slowly bend the knees while pulling up your heels in the process to relieve tensions on the knees while supporting the lower back as well. Do five to ten repetitions. Avoid over straining the knees and back.

2. Hip twist or Hip rolls - a simple and straight forward exercise we've seen a couple of times being done in aerobic classes. Stand firmly, legs apart. Tighten the abdominal muscles and put your hands on your hips. Rotate the hips alternately counter-clockwise and then clockwise, five counts each. Breathe normally while doing this exercise.

3. Waist twist - also a straight forward exercise just like the hip roll. Stand straight, feet apart and hands placed on your sides. Start twisting to the right with hands slight raised towards the shoulders. Do the same going to the left. This will stretch and exercise the lower back as well as the shoulders. Make sure to breath slowly in and out and not to over stretch to prevent from straining the hips and the back.

A good sleep positioning along with easy simple exercise to relieve back and sciatic pain can absolutely contribute to making the start of your day right. Remember to maintain proper posture at all times; while walking, working, sitting and most importantly sleeping.

Lower Back Pain Worse in Morning - Some Exercising Tips


Lower back pain can be worse especially if it occurs early in the morning when you get up from the bed. There are lots of people, who though find this bearable, are unable to do their daily activities with relative ease and comfort. We would, in this article, look at some of the treatments for this lower back pain.

As soon as you get this lower back pain in the morning, it is advisable that you relax and refrain from any kind of physical activity. Physical activities will only strain you more and therefore worsen the already existing problem. These physical activities should be brought down at least for a couple of days or till the pain subsidizes. Such rest will help in calming your muscles and also will bring down the risk of inflammation.

Application of ice packs will also be another good idea to get rid of this problem. The icing on the back should be done for two to three days and then it should be followed up by some massages with a warm cloth on the affected area.

These treatments will take some time for showing its effect and in the mean time if you are not able to bear the pain and suffering, then you can take some pain killers or over the counter medicines. These medicines would only give temporary relief from the pain and will not completely cure the problem.

There are also some sleeping positions that one should keep in mind when he or she is going through this problem. If the person sleeps on his or her back, then it would be recommended to keep a pillow underneath as that will give some support to the back and also reduce the strain on it.

One has to be slightly patient with these exercises as it would take something like five to ten days for getting completely cured.

Wednesday, July 3, 2013

Low Back Pain Stretches - Fix Your Back Today


The lower back muscles, erector spinea, the two cords responsible for good posture... and most low back pain.  Stretching these muscles are the key to stopping most low back pain.  Try this out.  And I think you will be pleasantly surprised.

If you've experiencing low back pain already, then take it easy.  Use some anti-inflammatory pills, like ibuprofen, and use hot and cold packs.  But once you are feeling better you may want to try this out.  Don't over-do it, but start slowly and build up the tension as your low back pain leaves and your low back strengthens.  I know this has helped me strengthen my back and has kept me from experiencing lower back strain.

Once you do are doing this stretching exercise, hold it for 30 seconds to get the most benefit from this isometric stretch.  Fewer seconds is alright if you fatigue.  But make sure you keep keep breathing.  If you are prone to hypertension or high blood pressure, consult your doctor.

Now for the exercise:  The Superman.

Lie on your stomach with your arms outstretched in front of you and legs behind (like Superman when he's flying).  Now slowly lift your legs and arms off the floor using your back muscles.  Keep your legs and arms straight.  But don't do more than your back can take, if you are experiencing back pain currently.  But progress slowly.  Keep your legs and arms straight, yet off thew floor.  Take this in small steps, but after your back is better, tense it fully, holding for the full 30 seconds if you can.  And you will, in effect,  "Ache-proof" your lower back.

Lower Back Pain Relief Strategies for You


A typical disorder in the spine, lower back pain is not generally connected with an illness or a specific injury. Because the trigger just isn't definitive, there is also absolutely no definitive method of dealing with the disorder.

Luckily for individuals who are afflicted by a lower back ache, episodes of this problem do not frequently last long. Actually, most of episodes last from a few days to a couple weeks and rarely do they last more than 90 days. If they do, then you are suggested to consult a medical doctor given that pain might be a warning sign of a far more severe injury or disorder.

In most cases, certain pain management techniques enable you to achieve lumbar pain comfort. The treatment might vary from utilization of over the counter drugs to massage therapies as well as traditional remedies just like acupuncture and the like.

Listed here are a number of the popular techniques used for low back pain relief:

Natural Home Remedies

Home remedies for lower back ache relief are your very first line of treatment when you have problems with this dysfunction.

Non-prescription Medicine

You might take nonprescription back pain relief medications, including:

Aspirin
Ibuprofen
Acetaminophen

Cold/Hot Compress

In addition, you may even apply a cold or heat pack towards the agonizing area. Leave the compress on for 5 to 10 minutes at any given time. This low back pain relief treatment will be recommended if you have been suffering pain for the very first 24-48 hours.

Continual Motion

Continual movement is also recommended. A few therapists prescribe resting your back but this lower back pain relief technique is only responsive for 1 to 2 days. After that period has gone by and you still have problems with pain, restrain from relaxing your back as this might weaken your muscles, leading to a reduced recovery. Instead, continue on with your daily activities even though it's painful.

Nevertheless, do take steps in safeguarding your back from excessive strain while you perform these kinds of activities, and if feasible, avoid performing strenuous routines.

Exercise

On the list of actions that can offer you lumbar pain relief can be exercise. To control pain, you may do virtually any of the following:

Go walking short distances
Stretch and do flexibility routines
Use a stationary bike
Go swimming

Professional Treatment

Lower back pain relief from the healthcare community or even professional healthcare is a reasonably limited option. Since there is usually no abnormality or injury to treat, the amount of treatments is very low. Medical doctors frequently conduct a radiological examination or get X-rays of the person's back. This can be to ascertain if you will find any kind of abnormalities within the vertebrae - regardless of whether the bones aren't aligned correctly or bulging or ruptured disks (herniated).

Sometimes, surgery is suggested to treat these types of irregularities. But lower back ache relief and also recovery might take place even without surgery.

Home Remedies For Back Pain


Back pain can be relieved in number of ways. For usual cases rest regiment combined with cold/hot compresses, therapy, exercise and pain medications is very effective way to relieve back pain.

Rest is needed in order to give your back time to heal if you suffer acute lower back pain. However, try to be active as much as possible, without doing even more damage. Standing up and moving around the room or house will ease much of the stiffness, provide better blood circulation for your back and thus worm the injured area.

Use cold/hot compresses. Use them each on its own or combined (cold/hot regimen), in either way this is one of the best and fastest way to relieve your back pain. Heat relaxes the back muscles and improves circulation by dilating blood vessels. Improved circulation brings more oxygen to the painful area and thus reduces spasm along with pain. Remember not to apply treatment for more then 30 minutes, it can damage the abdominal organs. Do not sleep with heat packs!

Cold compresses are commonly used to ease the inflammation. Most common usage is for arthritis or sports injuries. Cold decreases the blood vessels, reduces blood flow to the affected area and thus reduces inflammation and swelling. As with heat, compresses avoid prolonged usage to avoid frostbite.

Stretching is useful for reducing the stiffness in the lower back, and to sometimes relieve spine compression. In addition, exercise will strengthen your core muscles (back, stomach and buttocks) which will result in a much better support for your spine.

Ask your doctor or better yet your physical therapist to show you how to properly execute those exercises. Properly is the main word here, if you exercise the wrong way you will only do more damage then good.

Massage is often used as a very effective back pain therapy. Massage works in a similar way as the hot compresses do. It stimulates the blood flow to the painful area, thus helping muscles to relax. Do not use untrained or unregistered massage therapists.

Nonprescription medications are another way to ease the back pain. Often they include analgesic medications like Tylenol or Aspirin. Ointments, creams and gels can be used as effective topical analgesics. Some examples of those are Ben Gay, Zostrix and Icy Hot.

You can also use other anti-inflammatory medications like Advil or Motrin (contain ibuprofen), Orudis and Actron (ketoprofen) and Aleve (naproxen sodium). If these prove ineffective visit your doctor, ho/she can prescribe a stronger pain-relieving drug if necessary.

However, if the pain does not subside in a week or if you experience any other symptoms like fever, vomiting, stomach pain, loss of bowel movement control, numbness in groin or legs visit your doctor right away.

Swiss Ball Exercises For Lower Back Pain


You see them every time you go to the gym, either sitting in the corner, or under someone rolling around on them. It seems to be a strong trend these days to exercise on swiss balls, but, can the swiss ball help you with your lower back pain?

The swiss ball is an excellent tool in the war to end back pain. Why? There are many outcomes that may be accomplished while using it, and through its use, provides one of the most important ingredients to postural correction. Here are just a few ways using a swiss ball can help you with your back pain:

1. Increase your body awareness: While its easy to just "zone out" while performing exercises on machines or other stable pieces of equipment in the gym, you can't do this on a swiss ball, and if you do, you'll spend more time on the floor than on the ball! Learning body awareness is a key ingredient to eliminating back pain. Connecting with your body and paying attention to how slight changes in body position, how your muscles feel and function, and what areas may be tight or weak, can provide a wealth of information on how to get out of pain, and keep it that way!

2. Improve your stability and balance: Using a swiss ball enables your body to turn on many small "stabilizer muscles" that may have been dysfunctional or weak as a result of having back pain. This is due mostly to the fact that it requires more attention while exercising on an unstable environment in order to stay balanced. The more unstable the environment, the more your spinal stabilizers need to activate.

3. Work your body as a whole: Postural imbalances that result in lower back pain come in groups, not in isolation, therefore, it may be best to train your body as a whole, rather than isolating muscle groups too much. The swiss ball is an ideal tool for full body, bodyweight exercises. It requires little to no other equipment, and provides a full range of motion for back pain stretches and exercises.

4. Have fun while you exercise: This is a very important factor to include. Lets fae it, doing the same exercises and stretches all the time can be boring. Using the swiss ball can spice up your back pain relief program, and give you the flexibility to create variations and mix it up a bit. Make it fun to do, and you'll find yourself doing your program more often!

Now as you have read, the swiss ball is a very versatile tool, and should be used by anyone who wants to get optimal results in their back pain relief efforts.

Back Pain Muscle Imbalance - The Right Back Pain Therapy Exercise Can Help Heal Your Back


You might have heard about back pain muscle imbalance and the different back pain therapy exercises that are really effective, but if you aren't considering going to physical therapy, you might be confused as to which exercises really work and which ones are just, well, okay. There are some things which you need to consider when working to do exercises to ease your pain, such as the fact that it's going to hurt a little before it stops hurting. Its worth it, as it works to keep your back strong and healthy. Once you have mastered these concepts, however, you will likely find that you have good results with doing exercise as a therapy for your pain.

Physical therapists will first recommend that you work to ease your current back and muscle pain through different therapy exercises that involve more stretching and less strengthening for the moment. For instance, there are many muscle balance therapy exercises which you can do to stretch tense and painful back muscles. Therapists suggest these exercises, as they don't require you to lift anything and they focus on keeping the small of your back pressed to the floor so that you can avoid straining yourself.

You might also find that work with an exercise ball is an effective back pain therapy exercise as well. Usually, you will do this as you get a little bit stronger and are more able to pull the buttocks up when your feet are resting on the ball. The important thing to remember when you are doing these exercises is that you need to stop when you feel pain, but repeat often. A little pain is okay, but don't push it. Chances are, you have weak muscles which have been strained or pulled and that is why you have a back pain muscle imbalance. If you work too hard to get past the pain, you may only harm them more.

Strengthening The Back For Later

Once most of your pain has subsided, you should keep doing your back pain therapy exercises, which work to strengthen and correct the back pain muscle imbalance. Muscle balance therapy works on your core muscles, so that your back always has the essential support which it needs to avoid injury.

If you pay attention to your form while doing these exercises, you will likely find that you are able to be strong without hurting the potentially weak back muscles. It makes sense that if your back is strong and healthy and in perfect balance the chances of you suffering from any future pain or injury is almost going to be non-existent.

5 Hot Pilates Exercises for Chronic Lower Back Pain


Chronic lower back pain is among the most common injury suffered by both gender in all age group, but most significant in the elderly. There are many options available. If it is not too serious, you can choose to use non-invasive method like medication. Or play an active role in your own recovery by turning to Pilates if you prefer a more natural and long-term relief.

Specific Pilates exercises can strengthen core muscles to help in fighting off chronic lower back pain because your postural muscles groups are in charge of your form. If you have good core endurance, it will be reflected in your overall posture and prevent back injury.

Here are 5 great tips to get cracking:

1. Pelvic Tilt
Pelvic tilt is one of the best Pilates exercises that is used to assess your core strength especially if you have chronic lower back pain. It is a functional move. The ability to perform pelvic tilt means your lumbar spine is able to articulate and move. This mobility plays an important role in your recovery.

To perform the exercise, lie on your back. Bend your knees with feet flat on the floor. Inhale to prepare and exhale by slowly pressing the small of your back firmly into the floor and lift hips up slightly. Start by lifting only to the level you can. Draw your bellybutton down to your spine as you exhale during the lift. Avoid lifting pelvis higher than your middle back as tension will build up in the back of the neck. Repeat 5-10 times.

2. Knee Sway
Knee Sway relieves tight vertical spinal column muscles that are tired and weak. It adds instant relief and acts to quickly take away radiating lower back ache.

Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width or imagine you have a big basketball between your knees. Inhale to prepare, exhale slowly and turn both knees to one side without collapsing your knees together. Always remember to engage your abdominals when moving both knees from one side to the other. Repeat 5-10 times.

3. Alternate Knee Lift
Alternate Knee Lift helps to stretch tight weak lower back muscles and train abdominals at the same time. It is a simple beginner exercise and a safe exercise to start on your journey to strengthen your back.

Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width. Inhale to prepare, exhale slowly lift one leg (knee still bend) off the floor and towards your chest about waist level. Avoid bringing your knee too close to the face. Repeat 5-10 times for one leg and switch to the other leg.

4. Swan Prep
This exercise alleviates chronic lower back pain by strengthening your back extensors. Such muscles are usually overstretched and weak in people with back pain.

To start, lie on your tummy on the floor, face down. Put your palms at chest level, near your armpits, under your shoulders. Your elbows are bent. Keep the back of your neck long with your nose floating off the floor. Inhale to prepare, exhale slowly and lift your bellybutton up and away from the floor. Keep the abdominals lifted as you press your palms into the floor. Exhale as you lift the chest slightly off the floor with the back of the neck long and face looking down. Avoid lifting chin up and looking forward. Face should always be looking down. Repeat 5-10 times.

5. Cat
Cat is a great for back stretching and improving flexibility. It can also be used as a warm-up for other Pilates exercises.

Get on all fours with your knees and your hands on the floor. Check to have your palms under your shoulder. Inhale to draw your tummy in and round your upper back to the ceiling and your eyes to your belly button as in an angry cat. Exhale as you arched your back (tummy dropping to the ground) and look upwards. The move resembles a stretching cat. Repeat as many times as you are comfortable.

Cool Down with Child's Pose
Child's Pose is one of the easiest and most relaxing Pilates exercises.

Start with all fours. Sit back on your heels. Your butt should be on your heels. Your chest should be on your knees. Your knees should be shoulder width apart as you keep your toes together. Drape your body over your thighs. Your forehead should rest on the floor or on the back of your palms. Next, stretch your arms out to your front. Deeply breathe and relax as you remain in the position for several minutes. This should help to release tension in your neck, hips, and lower back.

Lower Back Pain Relief Tips - Some Treatments


Lower back pain is a common problem for Americans. Around 90% of people in the United States have suffered from the problem at least once in their lives. This problem is commonly not a disease, but rather a symptom that occurs from other health problems. Most of the time, the uneasy feeling is generated by no specific reason and just disappears. When the problem attacks, here are some treatments you can try for relieving the symptom.

1. Capsaicin cream

Capsaicin is the active ingredient found in chili peppers which creates the hot burning sensation. When applied to the skin, the cream works as an analgesic which reduces the ache. In a study of the connection between lower back pain and capsaicin cream, it is found that 42% of 160 patients who regularly used the cream during 3 weeks improved their lower back cases. The result is better than the other experiment group; among 160 people who were treated with placebo, only 31% showed significant improvement. The cream can be found in drugstores, health food stores, or purchased online.

2. Massage

This method is one of the most popular treatments for relieving lower back pain. In fact, research revealed that massage is effective for relieving chronic and subacute pain. Massage is also known to reduce anxiety and depression which often come with the chronic ache. For pregnant women who suffer from the lower back problem, massage is the most often used therapy.

3. Willow Bark

White willow tree bark works similar to aspirin to reduce pain. The willow bark contains salicin which turns into salicylic acid when consumed. The same way also applies to aspirin; when the aspirin is consumed, the substance turns into salicylic acid. Salicylic acid is known as the remedy for aches as well as inflammations.

4. Yoga

Yoga balances the function of our body with its series of poses. This body exercise also helps improving strength and flexibility. When taken regularly, yoga can relieve chronic back pain. You have to take regular yoga classes at least three months in a row to see the result of the remedy.

5. Acupuncture

Traditional Chinese medicine believes that pain is resulted by blocked energy in our body. Acupuncture needles help unblocking the blockage thus relieving the pain. Scientifically, it is found that the inserted needles make the body releases natural pain-relieving opioids which calms our sympathetic nervous system. However, acupuncture cannot be done only once. Just as yoga, you need to undergo a series of the therapy to get satisfying result.

Tuesday, July 2, 2013

Lower Back Pain Exercises


Did you know that lower back pain affects up to 90 percent of Americans? Unfortunately, medical practitioners cannot find a specific cause of the pain in about 85 percent of lower back pain sufferers. To alleviate some of the pain and, at times, eradicate it altogether, try establishing a regular routine of lower back pain exercises.

Between 10 and 30 minutes of lower back pain exercises helps patients recover, according to the American Academy of Orthopedic Surgeons. Of course, check with your physician before attempting any of the following exercises.

Wall squatting


  1. Stand with your back against a sturdy, firm wall, heels wedged at the floor and wall's corner.

  2. Step away from the wall, forward, until your feet are positioned about 12 inches in front of you. They should be shoulder-width apart.

  3. Create a 45-degree angle by slowly bending your knees, while tightening your ab muscles. Hold this squat for 5 seconds.

  4. Return to the starting position with your back against the wall.

  5. Repeat this exercise 10 times.


Cat and camel stretches


  1. Get on all fours on top of a yoga mat or towels. Your hands should be under your shoulder and knees under your hips.

  2. Rest your head by releasing your neck, allowing your head to flop downward. While you do this motion, round your back by tucking your hips under yourself, making a curve that points upward.

  3. Count to five and release.

  4. Do this 10 times.

  5. Return to the starting position.

  6. Look toward the ceiling while dropping your stomach toward the floor, making your back arch.

  7. Count to five and release.

  8. Do this 10 times.


Knee to chest stretching


  1. Lie on your back on a yoga mat or towel, with knees bent pointing toward the ceiling and feet flat on the floor.

  2. Use both hands to pull your right knee to your chest and hold this position for 30 seconds.

  3. Release and return to starting position

  4. Repeat the same exercise with the left leg.

  5. Lastly, pull both knees toward your chest and hold them, one in each hand, for 30 seconds.

Start an exercise routine today. These simple lower back pain exercises might just give you the relief you need.

Lower Back Pain Exercises - A Simple Little Stretch Instantly Relieves Lower Back Pain


Lower back pain exercises are very helpful for all types of lower back pain. One of the best exercises is this simple stretch - which will almost always relieve your pain immediately - if you do it the right way.

Here's How to Do This Simple but Effective Stretch:

1. Drop down to one knee (not on the hard floor) in a comfortable position for you - You will feel what's right for you.

2. Tip your pelvis back a bit and then lean into the stretch.

3. Hold the position for 5, 10, 15 seconds or more, as much as you can.

4. This can also be a dynamic stretch - You can move in and out of the stretch.

5. If you suffer from knee pain, it is recommended that you put your foot on a chair or a bench instead. This way you will achieve the same effect without the stress on your knee.

6. Repeat the stretch with the other knee.

This simple stretch is one of the best lower back pain exercises - but it will not fix your problem permanently. It will only relieve the tightness that you will and immediately relieve your pain.

What Causes Lower Back Pain? This condition can have many causes. Some of them are: A pulled muscle, herniated or bulging disc, arthritis, trauma and muscle imbalances. Trauma and pulled muscles will usually cause acute pain only. The rest of the causes will lead to chronic lower back pain. As always, In order to really fix a problem in your body, you have to find and treat the root cause for it. The problem is that this could take a long time, and the pain almost never stops. The good news is - nature has the solutions to almost all kinds of pain and ailments.

How to Stop Lower Back Pain Naturally - Systemic Enzyme Therapy

For most of us, it's very hard to keep doing this kind of exercise every day (they have to be done every day in order to be effective). The good news is that as always. nature has all the solutions for us - We just have to find out about them.

Posture Exercises For Back Pain


Good posture is very important for the health of your spine and overall body. If you have good posture, the muscles and joints will be aligned properly and balanced to be able to support the daily physical activities. The problem is that most people do not have correct posture and this can lead to any problems in the future. Posture exercises can help to improve your posture and overall health.

Bad posture will add more pressure to some muscles while allowing others to become weaker through lack of usage. Additionally, bad posture gets worse over time, causing more and more problems, joints become more restricted in movement, muscles deteriorate and the tension within the body will result in pain and reduced movement.

The key to good posture is to start with your body core strength. The abdominal and lower back muscles are very important, they are connected to the spine and pelvic area as well as helping the movement of our chest and body rotation. Weak core muscles can lead to lower back pain, and combined with a bad posture will almost certainly lead to back problems.

Good Posture Exercises

Single Leg Extension

This is a great exercise to work your core muscles.

Lie down on your back, bend your knees and keep your feet flat on the floor. Place your hands behind your head.

Press your lower back onto the floor and lift your head up slightly from the floor.

Breathe out and pull your stomach towards your spine.

Slowly bring one knee towards your chest and extend the other leg fully at about a 45-degree angle from the ground. Sometimes this can cause your back to arch, if this happens, raise your extended leg higher until your back is flat on the ground.

Switch legs and repeat the exercise 5 times

The Crunch

The crunch exercise is great for the abdominal muscles and can really improve your core and support the spine.

Lie down on your back, bend your knees and keep your feet flat on the floor.

Press the lower back onto the floor and put your hands behind your head.

Breath out and pull your stomach in and up towards the spine.

Slowly lift your head and shoulders up from the floor. Hold the position and then lower your shoulders and head back onto the floor.

Repeat 10 times and slowly increase the number of crunches as your abdominal muscles get stronger

Remember a good posture is one of the most important factors to reducing back pain and back problems from occurring.

How to Fix Your Back Pain Effectively With Pilates


Most people experience some sort of back pain occasionally, and for others more on a regular basis Whatever, it is, if you experience pain or discomfort in your back, you should aim to treat it immediately. Temporary pain relief is ideal but you should not settle with it. Think about getting rid of the problem in the long term. Also be reminded that back pain, if untreated and neglected for a long time, can worsen and more difficult to treat in the long run.

If you are looking for an effective and long-lasting back pain relief treatment program, Pilates is your answer!

It is the ideal program for all. It not only relieves pain, the pilates exercises routine is easy to follow and simple to perform. What's more, it also eliminates and corrects any problem or condition that may eventually lead to chronic low back pain. Thus, Pilates can be considered as one of the most holistic approach against back pain.

Causes of back pain

Back pain is usually caused by muscle imbalances particularly along weak areas of your spine. It can occur as a discomfort in the area near your neck, in your mid-back, or in your lower back. Some muscles along the spine can get idle, while others tend to be overused. This leads to muscle imbalance, which can be precursor to muscle spasms and tears. It can also lead to poor posture due to over compensation!

Other causes of are herniated discs and spine degeneration disorders like spinal stenosis or spinal compression. While there are specific medications that can bring about pain relief, these medicines, whether over-the-counter or prescriptive, only masks discomfort in the short term. They do not fix the problem. Aside from that, such medications can potentially become addictive or can bring about other side effects.

Research shows that back pain relief is most effective when combined with a specific Pilates exercise routine that aims to fix the problem. Pilates fundamental program is most ideal for handling all aspects of back pain problems. The exercise routines re-educates the body in proper muscle activation. It improves the range of motion of tight and weak lower back muscles, returning it to proper function. That is why Pilates pain relief program brings not only long term results; it is also permanent.

Pilates exercises for back pain relief

Pilates lower back exercises teaches you how to awaken weak stabilizers of the spine that is no longer doing its job of supporting the spinal column. Here are some examples of Pilates exercises specific to back pain relief:

1.Bridging

-Teaches your body to understand its possible range of motion with correct method of lower back articulation. Scar tissues that are tight will start to melt away as function is restored with consistent practice. Core strength will improve as well.

2.Pelvic Bowl

-Trains specific movements of your lower back to re-orientate to function better. This is important for quick recovery. The movements aid in pain relief and strength development.

3.Neutral Spine

-Re-educate the lower back area to lengthen and stretch out. A simple and easy technique used by most doctors and physiotherapist.

Your poor posture can be a main reason for occurrence of your back pain. To prevent such a problem, you need to learn how to properly stand, sit, or walk. Correct posture can remove back strain. Pilates exercises generally promote good posture through regular training.

Pilates is suitable for all from age 7 to 70. There are many levels to the exercise methods. If you are a beginner, your program will be a basic introductory program. As you improve and get stronger, your program will progress with your needs and fitness level.

Be sure to train with the help of a pilates instructor who is certified and have experienced working with similar. And do the pilates exercises regularly if you want to help yourself manage a pain free back and live a more active and healthier lifestyle.

Why Your Lower Back Pain Won't Go Away - Unless You Try This


Did you know that over 65 million Americans suffer with lower back pain? This number is staggering to the imagination that so many people are really having a bad go of it. You'd like to be able to get rid of the pain and tension this causes in your life. Some people cannot sleep with their spouses and maintain separate quarters.

Is this you?

Some causes for lower back pain is simply do to pregnancy. The pregnancy back pain is no different than any other pain you feel. Your body gets an alarm that "something" is not right. You are so restricted from taking any type of pain reliever because of fear of harming the baby growing inside of you.

Here are a few things you can try...now keep in mind that before you do any of these things you NEED to talk with YOUR doctor before engaging in these tips.

* The first option to consider is a natural medicine. These remedies have been around for generations and have proven themselves over time. Why not give it a shot? If you go to any online store like a Whole Foods Market you should be able to read up on the products before ordering. The beauty of the internet is that you can pretty much order anything online and have it delivered right to your door. This is great news because the second most searched for pain reliever online is that of foot pain. Foot pain is a topic we'll discuss another time but suffice it to say that with the added weight of the baby plus the stress of being on your feet all day. Compounded with very "unfriendly shoes" that do not yield one iota of support - your feet are taking a pounding. Literally.

*Lower back pain stretching is another alternative to taking the pills. But really I'd suggest that you try more than one treatment at a time. Sure you can take the all natural pain reliever. But do so only after you've consulted with your doctor and have yourself read up on the ingredients. Do the stretches we are outlining here and take the pain reliever. Many patients seem to think that they can only do one or the other but that is just not try. Compound these options revealed here. If you do stretch your lower back you'll be working with the soft tissues. These muscles, ligaments and tendons are essential to your lower back pain relief.

*Right now try this simple flexion stretch. You do it by standing or sitting whichever you prefer. If you ride the subway train or drive along you may be able to modify it just a bit and still get some relief on the go. So, if you are sitting or standing, softly bend your head forward and strive to bring the chin in towards the chest. You will feel a slight stretch in the rear of your neck. If you experience any pain you must stop this movement. So go slow and be very gentle. Hold that position for say four counts. It also helps if you breath in and out to calm your body down to.

*The lateral flexion stretch can work wonders for your low back pain. In this movement you are standing upright. With your hands held close to your sides (like a soldier posing) slightly bend to your right. Think to yourself that you are trying to touch your knee. Hold that tension for say 4 counts. Then return to center. Next, you'll do the same thing but in the opposite direction. Which either one, be sure to keep your breathing in and out steadily. This supplies just the right amount of oxygen and is also great for calming your pain down. Check out this video first...it shows some great Lower Back Pain Exercises.

* Lastly, you can do these back exercises on a mat or a carpeted floor in your office. You can lie down on your back of course. Your knees are bent with your hands resting on them. In this exercise you are going to try to bring your knees into your chest. Depending on how many months you are along you may find this not so easy to do. If that is the case be sure to look for other articles on this subject on this website for alternatives.

Discogenic Low Back Pain - Symptoms, Treatment & Pain Relief Options


How is your lower back doing lately?

Do you suffer from discogenic low back pain, or want to know more about it?

1.) Introduction

Lower back pain is not as uncommon as one may think. Ninety percent of the adult population has experienced back pain in their life. Every year, fifty percent of the work force in the United States complains about back discomfort on some level. Lumbar discomfort can result from spinal stenosis, disc herniation or lumbar sprain, for example. It can also be caused by a degenerative condition such as discogenic low back problems. Discogenic refers to having one or more intervertebral discs as the source of the pain.

2.) Discogenic Low Back Pain Symptoms

Discogenic low back pain can simply be pointed to aging. During our body's aging process, several changes will occur. For example, our skin will continue to lose its elasticity, or our hair will turn gray. Aging also affects our spine, especially the intervertebral discs. During the first stage of intervertebral disc degeneration, one may not feel symptoms, and severe pain is usually absent. However, as the degenerative process continues, that is the time one will experience low back discomfort.

There are activities and involuntary movements that trigger the pressure on intervertebral disc such as bending forward, sitting, sneezing and coughing. These activities can elevate the pain on people suffering from discogenic low back pain. Radiculopathy, which can include leg pain that resulted by applying pressure on the nerves of one's lower back, is also associated with discogenic low back pain.

In diagnosing if one has a discogenic ailments, a physician may do a discography, which is a procedure wherein discs that are thought to be the cause are injected with a contrast dye to be seen under fluoroscopy. This procedure will allow the physician to assess the discs by knowing their shape and size. Similarly, the injection of contrast dye may reveal the pain pattern of the sufferer that will help pinpoint which disc is the source of the pain.

3.) Non-Surgical Treatment for Discogenic Low Back Pain

It is important to emphasize that surgery is not the only option in treating discogenic low back pain. Non-surgical treatments that are heralded by many doctors as effective are available.

One of non-surgical treatments available is physical therapy. This includes transcutaneous nerve stimulation (TENS), ultrasound and forms of massage are used in combination to relieve pain. Strengthening exercises for the lower back and abdominal muscles and stretching are applied in physical therapy.

4.) Back Support & Its Benefits

Back braces have been found to be effective tools in relieving pain and aiding the recovery of a low back pain sufferer. Back braces help alleviate the pain in the back area significantly and this should not be over looked. Many patients who have used back braces have seen a huge improvement in their situation. These supports can also foster proper posture to help speed up the recovery. Lumbar back supports are known to restrict certain movements that will further cause pain in your back. What is great about back braces is that they are created to give support directed to the lumbarsacral spine to help relieve the pressure off the lower back. Many physicians will also recommend them to the patient that have discogenic back pain. If you are interested in this alternative treatment and support, it is important to choose a back brace that is light and hardly noticeable when worn under a t-shirt then this conservative treatment option can really help you.

*This is health information. We obviously believe in the use of a well designed back supports, and our experience is positive with them. However, it is best to talk to your doctor about medical advice pertaining to your particular situation.

Monday, July 1, 2013

How To Achieve Lower Back Pain Relief Quickly And Easily


If, like me you suffer from lower back pain, relief will be the first and foremost thing on your mind.

In the early stages of lower back pain, relief can often achieved by performing some simple stretching exercises or having a gentle massage. Alternatively you could try using ice and heat packs, these will help reduce inflammation, and reduce muscle spasms.

If you are frequently experiencing lower back pain, relief can be achieved in several ways, the main two being through either an anti- inflammatory or through special and targeted back pain exercises.

Anti-inflammatory drugs such as Ibuprofen can be purchased easily over the counter at your local pharmacy, or your medical practitioner may prescribe something stronger.

Taking prescribed medication over long periods of time is not highly recommended, solution to lower back pain as some of these drugs may be addictive, or carry side effects.

There are some excellent natural products available which are geared towards lower back pain relief and some are extremely effective. Any natural product should be your preferred choice of pain killer or anti-inflammatory over prescription drugs, however you should be aware that any anti-inflammatory or pain killing products are not a cure for lower back pain; they are just giving you relief from pain.

In order to eliminate back pain and prevent future occurrences you should look at introducing a regular lower back strengthening program and some non-impact aerobic exercises into your weekly schedule.

The best aerobic exercises for fast and effective lower back pain relief are achieved either by using a stationary bicycle, or by swimming. The gentle motions from both of these exercises will get the blood flowing through your muscles, increase flexibility in your lower back and will release endorphins into your blood stream - the body's natural pain killer. Performing either of these exercises for around 20 - 30 minutes daily will have you feeling a lot better, not to mention the overall benefits to your health,

Many sufferers and experts alike agree that for long term lower back pain relief and prevention you should practice some specialist and targeted lower back pain exercises.

By strengthening and toning the muscles in your lower back, upper legs and abdomen you will give support to your spine, and the surrounding muscles. The benefit that these lower back pain exercises have will be immense. You will not only notice that you no longer suffer from lower back pain, but you will also be a lot more flexible and will find it easier to achieve many daily tasks, that were sometimes difficult or tiring.

A good lower back pain relief and exercise program will likely be available at your local health centre or gym. Your medical practitioner will also be able to offer some information on the correct exercises you should perform for optimal lower back pain relief.

You will also find further details of some online lower back pain exercise programs on our website the details of which can be found below.

In summary lower back pain relief can be achieved quickly and easily by following a these few simple steps. Firstly achieve relief with a good natural anti-inflammatory. Next start a simple aerobic exercise program, and finally introduce some targeted lower back pain strengthening exercises and stretches into your weekly schedule.

These simple steps will ensure that you will rid yourself of back pain in the shortest possible time, and will greatly reduce the chances of any re-occurrence.