Learn The Back Extension Exercise And Get Rid Of Back Pain Forever!

The back extension exercise is one exercise I recommend that can rid you of the majority of back problems you're probably experiencing. It's easy to do, only takes up a few feet of space, and produces tremendous results for anybody who takes the time to try it out (which only takes a few seconds)!

Why Is The Back Extension Exercise So Helpful

It's helpful because of the way it strengthens your back. You see, most people don't try to strengthen their back because they have "back problems" and think they'll injure it more.

The ironic thing about this statement is that about 95% of back problems are caused by weak and inflexible back muscles! This, my friend, is why the back extension is so helpful to those with back problems. Not only does it strengthen your back, but it helps loosen it up and keep it limber. It's like killing 2 birds with 1 stone.

So How Do I Perform The Back Extension Exercise?

1) Lie on your stomach with your face towards the ground.

2) Place your fingers on the back of your head (the fingers from each hand should be about an inch apart).

3) Your legs should also be close together and fully extended.

4) Exhale and lift your upper body off the floor, using your lower back to do so. Your hips and legs should not move. Do not do this in a jerky motion.

5) At the top of the movement, hold it for 1-2 seconds, and slowly lower to the starting position.

I want to mention that the first few times you do the back extension exercise you might not be able to get your body higher off the floor. That's fine. Just do what you can and keep trying to get higher and/or hold longer at the top position.

By the time you can hold yourself at the top position for a few seconds, your back problems may have simply vanished!

Remember, the key to a pain-free back is a strong back. Learn how to properly strengthen your back as well as the rest of your body and whatever pain you're experiencing will start to vanish.

Exercise Your Back Pain Away!

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life.

The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.

There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.

The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.

The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.

For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.

For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.

The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.

By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!

Is Hoola Hooping a Good Lower Back Exercise Program?

When having experienced back stiffness or pain, we are often looking for a good lower back exercise program. But how do we know if it is safe and still fun? Well, education is the first step. Here, I am going to educate you about the benefits of hoola hooping as an exercise program.

A lower back exercise program should be safe and help prevent injury to your back. You should be able to gain independence and perform your exercise program at home. It should be fun and energizing. It should feel like time well spent. Why not an activity you look forward to doing?

When choosing a lower back exercise program you want to meet these goals:

• core stabilization


• improve posture


• gain body awareness


• increase balance and symmetry in the body


• lose weight

What does all this mean? And how does the hoola hoop gain all these goals? Let me explain.

Core stabilization is a term used for the muscles that keep the spine in a safe position when doing activities. You could have strong arms and legs, but if your core stabilizers are weak, you are at risk for injury to your back and spine. Hoola hooping taps into these core stabilizers because of the natural movement your body needs to maintain the hoop spinning.

Also, in order to keep the hoop moving, your posture must be in good alignment. You also have to 'feel' where the hoop is in space, this will improve your body awareness. Otherwise, your hoop will eventually fall. Also, when performing your hooping exercises in both directions, your body will learn to balance and gain symmetry from right to left. Finally, you get a cardiovascular workout which helps you burn calories and lose weight, while having fun!

While hooping, one way to reach your goals is to use a mirror. You can use a mirror for feedback and 'feel' your movement. You want the hoop to spin 'smooth' and not 'jerky'. You want to move relaxed and not stiff. Yes, we are looking for 'effortless movement'. Equal movement throughout the pelvis and spine. You want to feel the spine move in waves.

Hoola hooping allows you to reach all these goals. These goals are ideal for a complete and safe lower back exercise program.

The Best Back Stretches to Do Before Bed

Having trouble sleeping with back pain? Getting a good night sleep is vital for everyone's health. It is especially important if you have back pain. Unfortunately those of us with an aching back can find the pain interfering with getting a good night sleep. We toss and turn and generally have a restless night, waking up feeling tired and cranky. The solution might be as simple as doing some gentle stretching before bed. Here are some of the best stretches to do before bed. Try these exercises and see if you do not sleep better.

1. Lie on your back on the floor with a small pillow or towel under your head. Now bend your legs and bring them up to your chest. Grab your knees with your hands and gently pull your knees to your chest. Relax and hold for a few minutes.

2. Another version of the first stretch is to roll from side to side as you hold your knees to your chest. You can also try bringing one leg up and holding it to your chest while the other one is keep straight out.

3. Standing upright with your hands at your side bend forward sliding your hands down your legs. Now bend at the knees and continue sliding your hands down as far as comfortable. In this position straighten your legs as you return to a standing posture.

4. Lie on your bed resting your hands on your tummy just below the navel. Breathe through your nose extending your tummy, not your chest. This is called abdominal breathing. Exhale slowly through the mouth. Although this may not seem like a stretch done correctly deep breathing will give a gentle stretch and help relax you and promote deep sleep.

5. Walking, again this may not seem like a stretching exercise but simply taking a short stroll or walk around the house stretches and relaxes the body.

Try these stretches. I have and found them very effective in helping me sleep. What you are trying to achieve here is to simply release tension that has been building up all day. Most of us do not get enough exercise. This is especially true if you have a herniated disc or other back problem. However exercise is the single most important thing you can do to relief back pain. Stretching and exercises loosens tight muscles, stretches tendons, ligaments and nerves and releases stress and tension. Just what the doctor ordered for a good night sleep.

How to Reduce Lower Back Pain With Easy Exercises

Lower back pain is a problem that many people have that can significantly reduce quality of life. Fortunately, there are quick and easy exercises that anyone can do that will greatly minimize lower back pain. Here are a few tips on these lower back pain reducing exercises.

When getting ready to do these exercises, find a good place in your home or gym to exercise. The best solution is to find an empty area of your floor where you can place an exercise mat. Because these exercises will require you to be laying down, a good exercise mat is well worth the investment.

To further prepare for exercising, make sure to stretch. Good stretches to begin with stretch the hamstrings. To stretch the hamstrings, simply sit down on the floor and try to touch your toes. You can also do this standing up. You can also stretch your back muscles by holding on to a firm bar, such as a kitchen sink, and then pulling your butt horizontally towards the rear. You should feel a nice stretch down the middle of your back. Other helpful stretches include stretching your thigh muscles and calf muscles.

Once you are fully stretched, it is time to begin the exercises. Lie on top of your exercise mat with your back flat on the floor with your knees bent. Your should be able to keep your feet flat on the floor in this position.

After being in this start position, the goal of the exercise is to bring your head straight up in the air so that your torso lifts off the mat, and then straight down. This is essentially a modified crunch type exercise. You can keep your hands on your stomach to feel your stomach muscles contracting. When beginning, you should aim for 10 or 20 crunches per set, and do three sets. As you progress with your exercises, you should be able to do three sets of 50 crunches each. In between exercises, you can lay out flat and rest your muscles, or you can bring your knees to your chest and pull them in with your arms. This will stretch your lower back muscles.

After doing three sets of modified crunches, the next and final exercise is to flip over on your belly and lay flat. In this position, you should have your arms stretched out like superman slightly angled out from your body, as well as having your legs straight out and slightly angled away from your body. You should raise one hand in the air and simultaneously raise the opposite leg in the air. Three sets of 12 repetitions, alternating sides after each repetition, is the right amount of exercise. In between sets, you should rest on your elbows and stretch out your back.

If you do the above two exercises every morning for 10 minutes, you will start to feel results right away, and within two weeks you should dramatically reduce your back pain. These exercises are easy to do, and quickly strengthen core muscles that help minimize back issues.

Beat Lower Back Pain Now!

Lower back pain is one of the leading causes for seeking a physician's care. It plagues more than 31 million people each year in the United States. Are you one of these people struggling day to day, trying to get through work, trying to get through the day? If so, keep reading!

What do we see when we look at the anatomy of the lower back? The lower part of the back contains 5 vertebrae (lumbars 1-5), the pelvis, and sacrum. Also an intricate set of muscles, ligaments, and fascia that stabilize the joints of the low back and allow for our upright posture. The muscles of the low back are considered part of the "core" muscles; therefore, core stability plays a role in lower back pain.

If you are in pain, I'm going to give you a few simple solutions to your problem:

First of all, don't feel as though you have to get surgery to cure low back pain. Conditions such as osteoarthritis, disc herniations, etc cause some physicians to jump to surgery. Most of the time pain relief from these conditions can come from alternative therapies. There are medical emergencies with these conditions though; if you lose bowl or bladder function or are experiencing severe weakness in the legs please contact your medical doctor or nearest emergency facility.

Here is a 4 step process to back pain relief:

Spinal manipulation by a Chiropractor:

Spinal manipulation by a chiropractor to the lower back has been shown to be a very effective treatment. When a chiropractor motion palpates the lower back to find an area of "fixation" or "joint locking" this is the area the adjustment goes. Manipulation acts on the cellular level by decreasing pain fibers called nociceptors. Spinal manipulation by a skilled chiropractor can unlock stiff or restricted joints; thus, blocking pain fibers.

Lower Back Rehabilitation:
This is a very important part of staying pain-free. With lower back rehab we turn on the muscles that have most likely been shut off by the brain. For example, if you have job that makes you sit all day long, unless you're out there running marathons, your glute muscles are shut off. Without proper glute function the muscles of the lower back have to go into overdrive and make up for it. This can be a significant pain generator. With rehabilitation you can wake the glutes back up, then you're on way to being pain free again. Some simple rehab exercise examples for the glute muscles are: glute bridges, bird dogs, and more advanced are tri-planar lunges.

Anti-Inflammation:
Beating inflammation should simply start with changing dietary habits. There are many foods out there that inflame your body and promote disease and pain. I go into what to eat for the anti-inflammatory diet more on my website. An acute response to any kind of tissue injury is inflammation so cryotherapy (ice) can be used on the lower back. For cryotherapy no more than 20 minutes on at a time. So an ice schedule should look like 20 minutes on 30 minutes off and do 3-4 sets or more of this a day.

Solid Advice:
Solid advice should come from a qualified health care professional. Anyone who prescribes bed rest for your low back pain is way outdated. You should turn and run from those doctors. Recent studies have shown that bed rest is the worst thing for you. Walking and moving normally is much, much better than laying in bed worrying about your pain. Fear avoidance is what we don't want in all cases.

Top 10 Tips and Advice for Easing Pregnancy for Scoliosis Sufferers

Back pain during pregnancy is not a new concept, but for people who suffer from scoliosis require a second thought to be given before, they plan to go through the process of pregnancy. Scoliosis is the disease of the spine in which the posture of the spine is deviated to form S or C shaped curvature, which can turn to be quite painful during pregnancy. However, this is not a reason that why you should postpone your pregnancy, as you can still go through pregnancy by using proper pain management techniques.

Back pain during pregnancy is a normal phenomenon that requires no fear. All the discomforts that you will be facing during pregnancy are because of the pressure that your little one inside your tummy is going to cause. Moreover, if you are a scoliosis patient then the chances of increased back pain is higher than what you would normally expect leaving you with a question of whether the back pain is owing to scoliosis or pregnancy. On the other hand, you will find pregnancy stabilizes scoliosis because of the transition that your body will be going through as a result of the hormonal fluctuations. If only you can follow these top ten tips to manage your back pain during pregnancy, and care should be taken with your scoliosis prescription, which may occasionally cause birth defects.

However, the discussion on back pain management tips will help to alleviate the problem of scoliosis. But before that there are three types of back pain - acute if the back pain does not last longer than three months, recurrent if the back pain occurs repeatedly and chronic back pain, which lasts longer than three months.

The kind of back pain that you will be facing during pregnancy and scoliosis is low back pain, which is found to occur in three different locations. Lumbar pain that may or may not spread down to your legs, sacroiliac pain occurs in the distal and lateral regions of the spine and nocturnal pain are the ones that occurs in the lumbar regions only during night. As mentioned elsewhere, the culprit for the pain could not be abruptly blamed on scoliosis or pregnancy for the possibility could be due to both of them.

1. Practice good posture:

You will find that the center of gravity shifts with the development of your baby and may force you to fall forwards. This could cause a strain on your spine with scoliosis increasing the curvature and the pain. There are some simple things that you can do to help you to alleviate the symptoms of back pain like:

Stand up straight and tall
Hold your chest high
Keep your shoulders relaxed and at the back, do not lean forward.
Stop locking your knees.
Sit on a chair that will support your back or use a pillow.

2. Wear the correct clothes and accessories:

What you wear also matters while you are pregnant and is a victim of scoliosis. Some of the clothes that can help you in alleviating the back pain during pregnancy when you are a scoliosis sufferer are the use of maternity pants and supportive waistbands. This is also advisable to wear low-heeled flat shoes to remove the strain that high-heeled shoes can cause on both your spine, back and neck.

3. Lift properly:

Whether you have scoliosis or not you are always asked to lift objects as per the size and weight of the objects in a proper manner to prevent not only back pain, but also to be gentle on your delicate spine. And if you have scoliosis, and on top of that if you are pregnant, see that you lift objects appropriately, for example, lift heavy objects by sitting to the level of the object and then stand up slowly and steadily. If you did ask what to do, I will ask for a second or a third hand too!

4. Sleep properly:

The good thing while you sleep is to have a deep sleep but conscious by developing the habit of sleeping on one side. The doctor will advise you which side to sleep depending on the posture of the baby. This is also advisable to keep your knees bent while you sleep, and place pillows between them (there is no point in giving heed to cultural taboos, just ignore them even if you are hurt), and use another pillow under the abdomen to bear the whole weight and/or use a full length pillow.

5. Try heat or cold or massage therapy:

I will strongly recommend this to anyone suffering from pain for this helped me when I was suffering from severe neck pain. A good hot mat under the area of pain relieves not only the pain but also the fear of catching cold when you use a cold mat. In contrast, the cold massage therapies are also equivalently good and choose the one that works the best for you. Alternatively, you could also ask someone to massage a balm or pain relieving ointments, but only after consult a doctor, for the doctor may suggest a professional massage therapy if required. Listen to your gynecologist and chiropractic, and see that you link both of them.

6. Follow a gentle exercise regime:

These days people become pregnant in their thirties and forties, that they get pregnant pass through their age and are therefore vital that you regularly check with your gynecologist. Besides, if you are suffering from scoliosis, the chances of the back pain becoming severe are higher, despite the established fact that there is no relationship between scoliosis and pregnancy. This is good that you take advice of your gynec to schedule some gentle exercise, which not only helps in making delivery much easier, but might also have a positive effect on your scoliosis condition, alleviating the curvature. Some of the gentle exercises recommended are walking and/or swimming, lower back stretching exercise and other stretching exercises as recommended by the physician.

7. Alternative therapies:

The option of choosing an alternative therapy has to be done only after consulting your chiropractic and gynec. One of the main alternative therapies that have been believed to be of some use in relieving pain is acupuncture therapy. This therapy involves the use of needles to prick at energy points, which in turn somehow happens to activate the natural pain relief system. You will be expecting to be pricked with needles, which will have the pain of a pinprick, and may or may not require several visits to get complete relief from the pain, at least until you deliver the baby to the outside world. Sounds awful, but many who have undergone this therapy recommend and prefer this better than medicines that might have side effects.

8. Yoga:

Prenatal yoga has been described and prescribed by many as one of the best way to tone parts of the body that will be affected by performing yoga. They have found out that the position that is attained during the yoga practice promotes the relaxation of back muscles and relieves the strain of carrying the little one in its bag.

9. Chiropractic care:

The chiropractor could be of immense help, especially if you are already aware of your condition, scoliosis, then this will do good for you to discuss frankly with your physician about your idea of having a baby. This is also best to go to the gynecologist directed by him/her, who will understand the treatment being given and will be helping in giving you a holistic approach to handle the back pain efficiently. While the chiropractor will help in relieving the stress on the nerves, which adds to the already existing woes of scoliosis, and since he knows you before the pregnancy, during the pregnancy and after the pregnancy, stick on to the same chiropractor.

10. A Balanced Nutrition and a Holistic approach:

Whatever you do there is nothing like being healed naturally by boosting your body's immune system and recuperative power. This is the procedure that has been described in detail by a chiropractor, Dr. Kevin Lau, who overcame scoliosis following a strict and disciplined diet based on his body metabolic requirements. However, when this comes to pregnancy, he has been using the same holistic approach of combining the western medicine and the traditional treatment methods of scoliosis with simple pregnancy exercises and appropriate food, which you will be able to formulate only by frankly discussing with your doctor.

Now is that you have ten important and best tips that anyone else can give you to relieve your back pain. As you would have noticed all these tips only tell you what you can do and where you can find some relief from your back pain. Try some of the simple tips like heat or cold pad to relieve the back pain initially, and if these does not help you, never ever venture into something new without consulting your doctor.

Back Pain Exercises to Strengthen Lower Back

If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.

Ask a physician for advice on the best treatment, and you will likely be told, "You need back pain exercises to strengthen lower back muscles."

What Kind of Back Exercise?

Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as "slippery heels', "high heels", and "brake pedals" will strengthen your back.

Instructions for these exercises are available from your therapist or online, and no equipment is necessary for performing them.

At the Gym

Our body's cores are often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.

When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.

If your gym has a hyperextension table or bench, by all means use it regularly.

In Your Home

The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.

1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount "box" stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.

2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.

The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of low back pain.

3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.

Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.

A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.

4. If you are determined to work your "abs" - and have a little more to spend on back exercise equipment, an "Ab and back machine" will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.

All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.

Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician's specific observation.

Lower Back Exercises - Your Keys to Love Handle Reduction and Back Pain Prevention

The lower back is often a concerning injury prone area for many people, and a lot of the problems are due to a weakness of the core, particularly the lower back muscles. In men particularly, fat has a tendency to gather as 'love handles' around the lower abdomen, and lower back areas. This is a very good indication that there is not much muscle in that area, since if there was a lot of muscle, fat would be a lot less likely to build up in that area, due to the muscles requirement for calories for energy.

Don't misunderstand - you cannot just build up your core by itself, and do no other exercises and expect the fat in the midriff to disappear - it won't, simply because there needs to be a demand for calories from the whole body, so that it then takes that energy from the localized area around the core. Let me illustrate - how many people have you seen with massively muscular limbs that are also very fat? It doesn't happen - the fact simply collects in places where the demand is lower.

Our sedentary lives do not require us to use our core and lower body generally, and due to this fact, we build up fat in these areas, as well as creating problems such as back aches, pinched nerves, slipped disks and other debilitating injuries that may be avoided with a muscular core from using lower back exercises and core exercises.

In conjunction with an effective lean muscle-building program, using whole body workouts, plenty of compound exercises, a good diet and high intensity, performing lower back exercises and core exercises will really burn away the fat in that area. Strengthening this area of your body will also mean that you will find day-to-day tasks much easier, and you may also feel as though you have a lot more energy, because these muscles do not fatigue quite as easily.

You can focus in this area if it is particularly weak, but once it becomes stronger, you must target it as part of full body workouts, rather than trying to isolate the area. In this way, all the supporting muscles get a chance to become equally as strong, and any functional movement can then become easier.

Before we get into some suggestions for lower back exercises - you should go and see a chiropractor if you have problems in this area, as your spine may also be out of alignment due to the weakness, and you would not want to cause any damage, and seeing such a professional is likely to make you feel much better and lead to long-term solutions. We will assume here that you do not have chronic pain, because if you do, it is better than you see a chiropractor or medical professional to ask advice.

So what sorts of lower back exercises can you do that will strengthen your back and core?

• Bridge where you lie on your back with your feet on the floor, and push your hips up in the air until your hamstrings and abdomen form a straight line. Hold this position if you can do


• Plank - Toes and hands in contact with the floor, in a push up position, hold for as long as you can, with your back straight, and your abdominal muscles tight and pulled in. Your back should not sag as you do this. If this is too hard try dropping to your elbows - the exercise should be performed in exactly the same way


• Side Plant - Lie on your side, with your elbow and forearm on the floor, your feet together, and the side of one foot on the floor. Straighten your body so that it forms a straight line from foot to shoulder, and hold. Perform a few holds, and repeat for the other side of the body, on the opposite elbow and foot


• Knee to elbow plank - This is a more advanced version of the above. Hold the plank in a push up position, then move your right knee to your left elbow, touch and back to the start position. Swap to the left knee, and right elbow. Do this exercise as fast as you are able, and make sure that your back stays strong - you can slightly stick your butt up for this one, as that will also engage the abdominal muscles a little more


• Prone Cobras - Laying on your stomach, with your arms above your head, slowly lift your head and bend back, as your simultaneously move your hands back, keeping your arms straight, so that you end up in something like a crucifix position on your front, but with your arms as far back as you are able and your back arched and shoulders up and back


• Bicycle crunches - make bicycle movements with your legs, as your upper body turns first left, elbow touching right leg, then right elbow touching left leg. This is a great exercise that will increase your strength in your oblique muscles as well as your abdominal muscles too


• Resistance band rotation - Using a resistance band held on the left on your body, rotate your trunk to the right with your arms straight holding the resistance band handle. Perform sets for both sides of the body


• Straight legged deadlift - with your legs straight, hold onto a barbell or dumbbells, with the weight at your shins, keeping the weights in contact with the shins, slide upward, keeping the back stretched, and the abdominal muscles tight. This is likely to be uncomfortable if you are arching your back - aim to stick your butt out as this will help you to keep your back straight and avoid the discomfort


• Deadlifts - This is a generally great exercise to be able to do once you have strength in your lower back. Do not attempt to do this exercise if your feel discomfort in your lower back. It means that you are probably arching your back - instead strengthen your back with the other lower back exercises, particularly the stiff-legged deadlift, until this becomes comfortable, as your back is able to stay straight.

Having a strong lower back through lower back exercises is going to benefit in a large number of ways, including reducing injury, preventing back aches, reducing the risk of spinal injury, as well as giving you more energy and potentially a lower body fat percentage. The additional stability gained in the core is really going to benefit you if you wish to continue training, and build lean muscle, and get six-pack abdominal muscles.

10 Tips for Alleviating Back Pain from a Physical Therapist!

Almost all of us at some time or other will experience back and/or neck pain throughout our lives. Most of us know that when we sit in one place for too long, bent forward, either so focused on a project in front of us or at a computer, we end up with an aching back and/or neck. Some of us know that we have spent years at the same job doing repetitive activities or movements that end up straining our muscles and joints. Of course there are the times when we do our share of weekend chores and wind-up pulling weeds, mowing the grass, raking leaves or shoveling snow and by the next day we can barely move out of bed. For some of us that old "injury" creeps back every once in a while until one day it becomes more and more noticeable and more intense. For whatever reason, we know that over time, life has found it's way to accumulate on our bodies. Compensations begin to develop and we become stiffer, less flexible and more out of balance.

How then do we stop this from happening? What can we do that will help reduce our symptoms and make an impact on our pain?

There are many ways to treat back & neck pain and of course there are many different causes for that pain. It is difficult to treat every individual with a "cookie-cutter" approach, however, there are simple things that can make significant changes in helping to reduce that pain.

The following are 10 tips for easing back & neck pain:

1. When sitting at a desk/computer: position yourself at eye-level to your computer screen & make sure you are not having to turn your head to one side.

2. When sitting at a desk/computer: try to position your hips higher than your knees: this will throw your shoulders back and reduce the strain on your neck.

3. Do NOT sit for more than 50 minutes at one time. Stand up and stretch backward with your hands on your hips & knees straight, inhale deeply, exhale and stretch a little further. Repeat 3 times.

4. To relieve upper back & neck tension: Clasp your hands behind your head, elbows apart, try to squeeze your shoulder blades together without shrugging, inhale, then exhale & stretch a little further (eyes & head gaze upward). Repeat 3-5 times.

5. To relieve lower back tension & pain: Stand at a counter ( bathroom height) resting one foot or calf. With your back STRAIGHT, lean your chest forward toward your foot, while reaching your hand toward your ankle. Inhale, exhale and stretch forward. Repeat 3 breath cycles 3 x each side.

6. When an injury or strain just occurs, using ice wrap or cold application within the first 48 hours works best. However, alternating between hot & cold every 20 minutes for up to 2 hours/day can be a good alternative.

7. Drink a lot of water. When recovering from an injury, our bodies require a lot of hydration to support healing. A good guideline is to drink in oz. the equivalent of 1/2 your body weight. For example, if someone weighs 150 lbs. they should drink 75 oz. water per day!

8. Take 1-2 tablespoons of Omega Fish Oils (EFA): rich in Omega 3,6 & 9 these essential fatty acids act like an "oil change for the brain." They have anti-inflammatory properties and help with promoting nervous system functions.

9. Stretch in the shower. Not only does the hot water help to improve localized heating to the muscles if you add a stretch while letting the water beat down, you will alleviate tension and pain. To help neck tension: try tilting your ear to one shoulder while taking that same-side hand on top of your head, gently let the weight of your head fall toward the side as you give yourself a little assist with your hand. To alleviate back tension: Place one hand on your hip as you lift one arm over head toward that side. Reach toward one side while you push your hips to the opposite side with your hand. This will help reduce tension to the muscles on the side of your back that often cause back pain.

10. Try to walk or exercise 20 min./day. Regular exercise whether it be walking, swimming, yoga, pilates or weight-training will improve your mobility, strength and tolerance to functional activities in your daily life that could prevent you from becoming injured.

Get Relief From Back Pain - The Right Side and Down the Right Leg

Before you can get relief from back pain on the right side or left side of the lower back that tends to run down the butt and back of the legs, you need to know what is causing it. The most common cause of the pain is due to the sciatic nerve being damaged or having pressure place on it from numerous sources such as:

o Herniated discs

o A damaged or bruised Piriformis muscle

o Lumbar Spinal Stenosis (a nerve compression disorder)

And there are a few others.

When the sciatic nerve becomes damaged or has pressure placed on it, it becomes inflamed; this inflammation, is the cause of the pain you feel in the lower part of the back that extends down the leg. Many people use a heating pad to try and get relief from the pain of sciatica but, this is the wrong thing to do as heat only inflames more so, when the heat is removed the pain is usually worse. The reason the heat feels good when applied is because the heat tends to deaden the nerve ending receptors so they are not sending the pain signals to the brain.

Inflammation of the sciatic nerve should be treated, the same as you would treat any injury that involves inflammation such as, a sprained wrist or ankle, you apply cold or ice packs for twenty minutes at a time every two or so hours until the swelling and inflammation subside.

One other thing that can be done to relieve sciatica is stretching exercises some time refereed to as backward extensions. These extensions help to realign the discs and vertebrae in the lower back which, when out of alignment, place pressure on or pinch the sciatic nerve causing the nerve to become inflamed. With the right treatment program you can become pain free and stay pain free by performing the exercises outlined and can be done in just eight to ten minutes a day.

3 Common Reasons For Spondylolisthesis Back Pain During Exercise

Exercise is commonly prescribed to help prevent and reduce back pain. But what happens when you are getting back pain during exercise? Before stopping exercise all together, review the following common reasons for spondylolisthesis back pain during exercise to prevent further discomfort.

IMPROPER TECHNIQUE. One of the most common reasons for exercise related back pain is improper technique. Those who suffer from spondylolisthesis or spondylolysis usually suffer from poor movement as well. When they perform certain exercises, the lack of proper movement leads to immediate improper technique along with additional stress on unwanted areas.

Solution - To help avoid this common mistake, make sure to pay extra attention to each exercise. Fully understand how to properly perform the exercise and know how a correctly performed repetition should feel. Also, avoid difficult exercises in a fatigued state. This leads to quick failure of technique and added stress on the spine.

PERFORMING ADVANCED EXERCISES WHEN THE BODY ISN'T READY. One common misconception behind exercise is the harder the exercise, the better it is. This could not be further from the truth when dealing with a spondylolisthesis.

For a majority of people who have spondylolisthesis an already unstable and vulnerable spine cannot handle advanced exercise. The presence of tightness, weakness, and poor movement prohibits the body from performing these movements correctly. The result is person who thinks they are performing the exercise correctly and ends up waking to a painful back and hip region.

Solution - To avoid this cause of pain start with simple exercises. The use of various stretching techniques, low load strengthening exercises in the proper areas, and a strict focus on technique will help build the support system necessary to progress to advanced exercises.

Once you have mastered the basic exercises, then you can safely progress to the more difficult versions with a sense of safety. Think of exercise like a pyramid. Start by building a solid foundation and slowly progress to the top with more difficult exercises.

LACK OF CONSISTENT WORKOUTS. In today's busy world workouts are sometimes missed. Whether it be one workout or a full week or even a month, most people miss workouts only to return thinking they can hop right in where they left off. This often leads to immediate discomfort due to the loss of strength and flexibility during the time off.

Solution - When missing an a series of workouts don't assume you have the same strength and flexibility as before. For breaks over a week be cautious when beginning workouts. Remember what weight range you began with and start there for safety. The body can lose improvement much faster than gaining it. Be as consistent as possible for the best results. When you do miss, begin with caution and you will be back to your previous level in no time.

These are a few of many reasons for spondylolisthesis back pain during exercise. Remember, use proper technique, start easy, and be consistent to get the best results and reduce you back pain.

Low Back Pain and Sciatica: Only Two Diagnoses - Surely Not?

There are many medical diagnoses attributed to low back pain and sciatica, yet how relevant are they?

When it comes to conservative treatment, I would suggest that it is not really that important, as these medical diagnoses identify the source of the pain, but not necessarily the cause of it.

For arguments sake, let's say you have a herniated disc/slipped disc. While I accept that this may well be the source of your pain, it is not really going to help us if we are to set out a treatment strategy to resolve your pain, We need to find out why the disc herniated in the first place i.e. what caused the disc to herniate in the first place.

Non-Specific Low Back Pain

It is widely accepted throughout the health profession that nearly all low back pain suffered by the general population is non-specific low back pain (NSLBP), where no single structure can be truly identified as the source of pain.

Therefore, I believe we should concentrate on a functional diagnosis as opposed to a medical one, as it is typically our functional day-to-day activities which lead to NSLBP.

I believe we need only concern ourselves with two diagnoses:

Flexion Dominated Pain (FDP)

Extension Dominated Pain (EDP)

FDP refers to pain which is aggravated by the movement of leaning forward (flexion) or any movement or posture which has a similar influence on the spine.

EDP refers to pain which is aggravated by the movement of leaning backwards (extension) or any movement or posture which has a similar influence on the spine.

So are you suffering with FDP or EDP?

If a position such as lying on your stomach helps ease your pain (maybe place a pillow or two under your stomach, because if your pain is quite sensitive laying on your stomach alone may aggravate your pain a little) it is likely you are suffering with FDP.

Alternatively, if sitting down and leaning forward to rest your forearms on your knees or maybe lying on your back and gently hugging one or both knees to your chest eases your pain, your functional diagnosis is probably EDP.

NB. If your pain is still quite acutely inflamed, then it is likely that most positions and postures will increase your pain. Under these circumstances, the first thing to do is to settle the inflammation present.

As always with the human body, it is not quite as black and white as this and some postures of flexion or extension can be quite subtle and not always that easy to identify straight way. Nevertheless, nearly all NSLBP can be given a functional diagnosis which will allow you to specifically treat the cause of your problem and consequently resolve the pain you are suffering with.

You will also need to take note of your aggravating and easing factors, but that's for another article...

Early Morning Lower Back Pain - Some Exercises

Early morning lower back pain can be got rid of easily if you are willing to do some stretches and exercises right after getting up from bed. These lower back pains could be of two types. The first type could be because of the nerve damage and the second type could be because of some sore muscles.

The type of pain can be, to some extent, determined by the person undergoing the pain. To get a clearer picture, one will have to get himself diagnosed. The muscle pain would be aching in nature and the nerve pain would be like an electrical shock or someone poking with a needle.

Heating pad can be used to get rid of this lower back pain problem. But be sure of what is actually causing the pain. If it is because of the muscle, then it would not be a huge problem. But if it is because of the nerve damage, then this heating pad is not recommended. This is because the heat from the heating pad could worsen the problem and increase the damage.

Backward extension exercises are some of the stretches that are generally recommended for such problems. This exercise was developed by Robert McKenzie, a renowned physical therapist. This exercise helps in centralizing the pain from different portions of the back region to one particular position. This eases down the pain and also makes the problem more bearable.

To get better results from these exercises, it is recommended that you do these exercises for three times a day and not just once a day. They should be preferably done when the pain arises rather than doing it randomly. Exercising when the pain shows up is better as that will help in bringing down the suffering as soon as possible. Application of ice packs wrapped in a piece of cotton cloth is also a very good way of dealing with this problem.

Too Much Stretching Can Cause Low Back Pain

Too Much Stretching Can Lead to Low Back Pain

Many times people perform stretching routines in order to overcome back pain but little do they realize that too much stretching can actually cause back pain. If you stretch too much you can develop what is known as a hypermobility syndrome. This means that a joint develops too much motion and as a result becomes unstable.

I see a good number of these cases every year and many times the patient is completely unaware that their stretching caused the problem. In fact, many patients try to stretch more in order to alleviate the pain. What they are actually doing is making the problem worse. Many times they have trouble accepting that stretching contributes to the pain because they feel that their back muscles are tight.

One joint that frequently develops instability is the sacroiliac joint. At the base of the spine is a triangular bone called the sacrum. The sacrum forms a joint with a part of the pelvic bone called the ilium. You have both and right and left sacroiliac joints. There are a number of ligaments that hold the joint together. When the ligaments become overstretched the joint becomes unstable.

An unstable sacroiliac joint can produce pain and muscle tightness. The muscles work to overcome the unstable joint by becoming tighter. They attempt to stabilize the loose joint. Many people think that these tight muscles must be stretched so they continue stretching or even worse stretch more.

I have seen these syndromes develop in people who are very flexible such as dancers and those who practice yoga. In many cases people who are flexible to begin with take up stretching which creates the instability problem.

Sacroiliac instability presents as low back pain on the right or left side usually below the belt line. Sometimes the pain can radiate to the buttock, groin or back of the thigh. There is a muscle deep in the buttock region called the piriformis muscle that also can be involved. This muscle works to stabilize a loose sacroiliac joint and becomes tight and painful. In some cases the piriformis muscle can affect the sciatic nerve which runs down the back of the leg. It is important to remember that the tight muscles are the body's way to stabilize the joint.

One test for sacroiliac instability is to lie on your back and lift the right and left legs one at a time. A positive test is when the pain is worse with lifting either leg or one leg feels weaker than the other when lifted.

Treatment for sacroiliac instability is to first avoid stretching the ligaments and creating further damage. Physical therapy modalities such as ultrasound and electrical muscle stimulation and ice can also help. A licensed health care provider such as a chiropractor or physical therapist can also prescribe stabilization exercises similar to those found in pilates routines. In some cases a sacroiliac support belt also called a trochanteric support can also help to support the joint. This belt is worn around the widest part of the hips. In many cases the belt provides some immediate relief from pain.

If you have any of the following you could have sacroiliac instability:

1. Traumatic injury to the low back.

2. Low back pain treatment that is not working.

3. Low back pain after taking up stretching or yoga.

It is best to get a diagnosis from a licensed health care provider who can also provide the appropriate treatment to help you heal. Generally, in most cases stretching is a good thing for the low back but for some very flexible people it could cause damage to the sacroiliac joint. As with any back injury, early intervention by a qualified practitioner will prevent a minor problem from becoming an aggravating, chronic problem.

The Typical Causes of Lower Back Pain

If you are experiencing any form of chronic back pain, you may have lost hope of ever living without it. You may have visited several medical professionals, ended up with half a dozen prescriptions, no evident explanation for your pain (even after MRIs, CAT scans and X-Rays), and no long term relief.

Many clinical massage clients who are experiencing chronic muscle issues are shocked when they get significant relief from just one session of focused muscle and connective tissue work, because they feel like they tried everything that 'should have' worked. The problem is that, although the traditional specialist are highly skilled in their field, they don't really address your muscular health. In the five years in my twenties when I had excruciating, chronic low back pain, I visited an orthopedist, physical therapist, neurologist... had an MRI, and X-Rays, but they found technically no 'reason' for my pain, so they declared it a bulging disc and sent me home with a handful of prescriptions. I was healthy otherwise, and active until my constant back pain became too intense. I did not find relief until my pain had been a part of my EVERY DAY for FIVE years, when I had three deep tissue massages in two weeks. It was significantly relieved after just one, but by the third massage, the pain was COMPLETELY gone, and has not returned since 1998. Since then, I have run a marathon, carried and given birth naturally to two children, and been very active, with a career in bodywork, running a multi-therapist clinic.

Back pain is epidemic! WHY? Today's lifestyles create restrictions in our bodies, patterns of tight muscles that reduce our ability to move and create pain. If you don't know what you are doing everyday to cause these tension patterns, it can get tighter and tighter until it begins to hurt. The pain can be in the tight muscle, or where that muscle group creates tension. Basic anatomy: It *can* hurt due to the pressure from a continuous contraction in the muscle, or in an area where the tissue is restricted and stuck together. These types of issues can, and often do eventually squeeze the nerve that runs through it. You are NOT crazy.

We have heard from SO many people in pain. MANY of them share that their doctors implied the pain was 'in their heads'. This is horrifying to us! There can be other structures (bones, etc) which put pressure on a nerve, but VERY often chronic muscular tension patterns can be involved, particularly when a doctor can't find another reason in testing and imaging...because...(wait for it)...they can't see muscle tension on any common imaging device. Muscles take up a lot of volume in your body. To dismiss anything they can't see on an MRI or X-ray as psychosomatic is RIDICULOUS.

So this is what we've found to be typical causes of low back pain in the world today:

Chronic postural strain from working position, sleeping posture, or recreation activity.

That sounds simple, but changing some patterns can be very difficult. The positions you most want to look at in your experience, if you are experiencing chronic low back pain from working positions are:

Sitting for long periods of time is problematic for our muscles. This position shortens every muscle in your upper leg, that attaches to your pelvis. When you move to stand up, those shortened and 'stuck together' muscles end up pulling on those structures. One of the more troublesome postures in pulling your feet under your chair. I have to share with you that this is a hard one for me to be aware of, but it shortens your hamstrings to an extreme, and can eventually create quite a bit of tension running up into your back.

If your seated position of choice involves crossing your legs at the knee, the likelihood that the pain goes into your rump, and aches quite a bit along your sacrum is really high. The reason for that is that when you cross your legs, the pelvis gets twisted a bit, often straining the soft tissues around a joint (the sacroiliac joint). This was one of the areas I had very persistent aching, even after getting physical therapy and chiropractic care, until I learned what I could do about the pattern, stop some of the positions causing trouble, and learn to stretch out the issue.

Low back pain with muscular patterns from sleeping postures often involve sleeping with the legs bent to a deep angle. When the legs are bent, the muscles shorten over time, much like sitting. One of the less troublesome postures would be sleeping on your back, because it's structurally neutral. When you sleep on one side or on your stomach, it starts shortening different muscle groups and causing pressure on joints and general imbalance. With stomach sleepers, the low back pain pattern usually involves one leg pulled out to the side, sometimes with the knee above the hip. This shortens a twists a number of muscles, so that eventually, a position close to this one is the only one that feels comfortable!

The recreation patterns with low back pain usually does not seem like the primary cause of an issue. Often, individuals who may have pain in their knee when they run, but the pain is often related to the restriction caused by their sitting position at work for 8-10 hours a day, then when they try to recruit the muscles, they are restricted, and pull on the joints they support. Often when a chronic pain pattern is caused by a recreational activity, it's a repetitive strain, something someone does many days a week, or has an extreme position, requiring a posture out of 'the biomechanical norm'. An example of this would be cycling. Leaning over, holding the upper body in a stable position (mainly with muscles in the low back and upper legs), *while* pedaling and requiring a lot of power can certainly cause some repetitive strain issues.

A solution that can address these issues involves deep tissue massage work, in coordination with a particular kind of stretching, which works with the muscles AND the connective tissue in the area.

The specific component of the stretches involves holding the stretches longer than most people do. The reason for that is, muscle fibers keep contracting during a stretch, to keep you from stretching into a tear. This reflex usually relaxes after 45-60 seconds. When we hold our stretches for 90 seconds to 2 minutes, we finally get into the deeper muscle fibers, and the connective tissue that runs the full length of the muscles to the attachments of the muscle to the bones. In fact, when stretching for the full amount of time, it is not uncommon to feel the stretch 'creep' around the 45-60 second mark. You can almost mark it on a clock. It's quite an interesting experience. This seems to be why Yin Yoga is so helpful in helping people to unravel long time patterns. In a Yin Yoga class you are usually holding your postures for up to five minutes, and that, biologically, seems sufficient time to open up restricted tissue.

There is a bit more to the process of evaluating what patterns are causing or exacerbating muscle and connective tissue pain. However, we want you know that even if you've spent quite a bit of time in pain, and you've been told there is nothing wrong with you, or that your pain is 'in your head'...there is a very good chance that your muscle structure has been affected by years of postural strains and you can still find help! Don't lose hope that you can live a comfortable life again. Keep seeking help until you find someone with the right answer. I did, and I've had 12 years without my low back pain. The depression, frustration and life changes that naturally evolve from experiencing chronic pain can make you restrict your activities in life to a great degree, and isolate yourself. Please, keep looking until you find someone who has seen what you are dealing with, and has experienced success in finding solutions. I wish you the very best in your journey!

Best Treatment for Lower Back Pain

There is no single regimen that can be considered as the best treatment for lower back pain. The wide array of back pain causes and the varying severity of each cause require that treatment methods are specifically tailored to each individual condition. Thus, it is hard to say only rest, medication or surgery can be considered as the best options for treating lower back pain for every single case that is diagnosed.

Of course, from the perspective of preference and convenience, doctors hope that rest, therapy and other non-invasive treatments will be sufficient for treating most lower back problems. This is because prescribing rest, therapy and pain medication implies that the condition has not progressed beyond the point where it already requires surgery. For doctors and patients alike, this is great news. After all, no one would want to risk surgery given all the potential complications that may arise from the procedure.

However, there are also times when surgery becomes the best treatment for lower back pain and no other method will suffice. This is usually because a herniated disc is damaged enough that it is permanently pressing on the nerve roots surrounding its location resulting in extreme and continuous pain. When this happens, rest or medication may not be sufficient to treat the condition. Even epidural injections only provide temporary and short relief when a herniated disc has progressed to a significantly advanced stage. Under these circumstances surgery may become the only option for a permanent and satisfactory solution.

There are many types of back surgery that can be used for treating lower back pain. In the mildest of cases, the protruding spinal disc is shaved so that the mass of bone impinging on the nerves is reduced. In more advanced cases, removal of the disc is required. When this happens, recovery time can take up to 3 months, but if done successfully it will provide permanent relief from the nagging pain brought about by the herniated disc.

Naturally, at the core of assessing which is the best treatment for lower back pain is the debate between necessity, benefit, and risk. This is what doctors use to decide which treatment procedure to prescribe to a specific patient. Is this procedure necessary? Are there other procedures that carry fewer risks and will still hopefully deliver the same benefit? Would you want to risk a serious back operation if a 2 or 3 week bed rest along with medication would do the job? Doctors constantly weigh these considerations in order to provide their patients with the best and safest option for treating lower back pain.

So the next time you suffer from severe back problems, do not immediately start trying a lot of self- help techniques for treating lower back pain. Instead, see a doctor to get a more complete picture of your condition. Go through the diagnostic steps. Assess your options. Only after you've done this will you have enough knowledge to choose the right treatment plan. When done properly, you can be confident that your chosen treatment method is the best for your specific condition. In the end, that is all matters. As long as you are getting pain relief by using the lowest risk options available, then you have done a superb job in making sure you are getting the best treatment for lower back pain.

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Exercise Routines That Work For Lower Back Pain

Low back pain is one of the most common complaints in those over the age of 21. A number of different conditions can cause low back pain, though muscle irritation is one of the most common causes. Other causes of pain in the lower back are spinal stenosis and disc herniation, otherwise known as a "slipped disc." While severe cases of lower back pain may require frightening surgical treatment, such as spinal fusion or disc replacement surgery, most cases can be treated through at-home methods (thankfully!)

Doctors recommend a number of different remedies that can help you alleviate that aggravating pain in your lower back. For instance, losing weight can have obvious benefits, not just for your back, but for your overall health, as well. Proper ergonomics is also vital. That means no more sitting down in the recliner slouched over or working in a desk chair without proper back and arm support. However, the best method for dealing with lower back pain is exercise. Most sufferers of back pain believe that physical exertion will actually make the problem worse, but the truth is a different matter.

In fact, core strengthening is one of the most frequently recommended options to deal with spinal stenosis or a slipped disc. Why do you need to work out to help ease that nagging pain in your lower spine? Won't exercise just intensify that feeling of pressure and discomfort?

Actually, core strengthening is capable of reducing low back pain by a considerable degree. Many sufferers report that their symptoms are almost completely gone within just a few weeks of starting a workout routine. These exercises help strengthen the muscles in your abdomen, sides and in your lower back. Additionally, they seem to be an excellent way to relieve tension in those taut back muscles, as well. What constitutes a good workout for back pain sufferers?

First, you'll need to find a low-impact workout. Do not attempt jogging, running or other forms of exercise that jar the entire body. This is a quick way to exacerbate your back pain. You'll need to find a different option to attain the pain relief you seek. Thankfully, there are numerous options available that offer very real benefits. What's the lineup, you ask? The first step should actually be a visit to your doctor, who will diagnose your condition and recommend a series of exercises. If you have already been to the doctor and are still searching for the best exercise routine, you have several options.

Yoga offers very real benefits and can strengthen those core muscles. However, if flexing and stretching while meditating does not appeal to you, there are other options, as well. An exercise ball can give you access to tremendous exercise options, as well as the reduced impact that you need to save your back extra aggravation. Abdominal workouts, such as sit-ups and crunches will also help strengthen those ailing core muscles.

Regardless of the type of exercise you choose, the key is to get up and get active. Sitting still does nothing to improve your level of discomfort.

When choosing a workout routine, make sure that you have the tools necessary for the task at hand. You won't need a weight bench or even free weights (weight training can further harm your back, so don't do it!). However, an exercise ball can be found for only a few dollars, while yoga requires little more than a foam mat and a spot on the floor. More exotic options exist, of course, but simple is usually better.

Do you suffer from low back pain? If so, what exercises have you tried? Did your doctor recommend a specific workout?

Low Back Pain - Common Strengthening Misconceptions

Considering the extremely high rate of back pain in the public it is amazing that there is so much poor information on how to prevent it. Not only is most of the information out there not useful, but many of the recommended stretches and exercises will actually hurt you in the long run. Making sure that you have correct information is the biggest key to battling back pain and making sure that is stays away.   

One of the most common mistakes I see in the gym and hear about in my office is the way people combat back pain and muscle spasms. It is a common thought that when you have back pain your lower back muscles are the weak link and therefore need to be strengthened even more. I continuously hear about people increasing the number of back extensions that they do in the gym so that they can get a stronger lower back and prevent future episodes of back pain. In fact, many times this is the opposite of what you should be doing to improve the health of your lower back.

When the lumbar spine is put under too much stress the surrounding spinal muscles spasm and tighten as a protective mechanism. These muscles cause extension of the low back which simulates leaning backwards. Now, if low back tightness and muscle spasms are a chronic problem do you think that it makes sense to go to the gym and train those muscles to work harder in that direction? Think about it this way: if your arm hurt because of chronically tight bicep muscles do you think it is wise to just increase the number of bicep curls you do? Of course not! So why do this to the lower back? The problem is not the strength of the lumbar spine muscles, but rather the strength of all the surrounding core muscles such as the glutes and abdominals. 

This brings us to another very important question: What is the core? This term is thrown around all the time, but most people don't really have any idea what it really means. The core is much more than just the abdominal muscles. It is any and all muscles that contribute to the stability of the pelvis and lumbar spine (low back). This list is too long to go into detail in this article, but just know that the core's importance in preventing back pain is critical. And now that you know the core consists of numerous muscles you can imagine how a proper strengthening program to avoid low back pain must include exercises for many different areas. You must get away from the notion that strengthening the low back requires only abdominal and low back muscle exercises.           

When many of the core muscles are not strong enough to support the spine then the low back muscles must work double-time to compensate. This is the cause of your pain! The low back muscles are doing too much work while other muscles are not doing enough. Do not then ask the low back muscles to do even more work during your exercise routines. The real solution lies in knowing how to strengthen all the other muscles that provide support to the lumbar spine. This will in time create an environment where each muscle is performing at its best and only doing the job it is supposed to be doing.

Get Help For Scatica - Ease The Pain Through Exercise

Contrary to what you might think, exercise is one of the best things you can do to help get relief from sciatica. Bed rest is okay initially for just a few days if necessary when your pain begins but it will make your condition worse if you continue. Exercise and physical movement is necessary to condition your back muscles and small spinal muscles to better support your back. Without proper exercise, your back muscles become weaker and this can lead to further back injury that will cause increased amount of pain. Exercise is not only important to maintain muscle conditioning but maintain spinal discs as well. Since your discs are not internally vascularized, movement is required to get nutrients into your discs as well as wastes out. Maintaining healthy discs will help to prevent pressure on your sciatic nerve. Many exercises can be done in the convenience of your own home. A simple sciatic exercise program generally includes strengthening core muscles, hamstring stretching and aerobic exercises.

Which Exercise's for Sciatica?

Before you get your sciatic exercise program under way, make sure that you visit your health care provider. It is important that you have a proper diagnosis of the cause of your under lying pain. For example, do you have a herniated disc or in particular spinal stenosis? This will determine the right type of exercises you will need to do. Doing the wrong exercises will increase your sciatic pain and possibly do permanent damage. Not only is it important to do the right exercises, but also the exercises must be done correctly. Exercises done incorrectly may worsen your problem. It is a good idea to work with a physical therapist or chiropractor to learn how to do your exercises properly. Then you should be able to do them on your own safely.

1.Core Muscle Strengthening

A sciatica exercise programs generally starts with strengthening your core muscles. Your core muscles include your stomach muscles and back muscles. Strengthening these muscles will provide better support for your back. Stretching exercises for your back and stomach are meant to target muscles that are causing pain because they are tight and lack flexibility. With stretching and strengthening your core muscles, you should be able to recover quickly and slow down future occurrences of sciatic pain.

2.Hamstring Stretches

Next, you can incorporate hamstring-stretching exercises. If you are not familiar, your hamstrings are found in the back of your thigh. Chances are your hamstring muscles are to tight and are creating stress for your lower back. Tight hamstrings can make your condition worse or this may be the cause of some of your sciatic pain. Hamstring stretching should be a part of your regular exercise whether you have sciatica or not. This form of stretching is known to be effective for most forms of sciatica.

3.Aerobic Exercises

The third form of exercises involves aerobic exercises. Aerobic exercises are not what you would call specific for sciatica but may be beneficial. Aerobic exercises provide for all over body fitness. One of the easiest forms of aerobic exercise is walking. I'm sure your aware that walking is a very low impact exercise and will provide excellent therapy for your sciatic pain. It is best to walk everyday. If you are not used to walking, make sure to start out slowly. Try working up to three or more miles a day. Your walk should be rather fast paced to bring up your heart rate. Walking will strengthen all of the muscles of the body allowing you to have good posture. Good posture is important to ease and even eliminate all back pain.

Important Final Tips:

Taking care of your sciatica will be an everyday endeavor. Be careful how you lift things, don't sit or stand for long times and try to keep a proper posture. Everything contributes to relieving your sciatic pain. Don't forget to get a proper diagnosis before you begin and make sure you learn how to do your exercises properly. If you follow this regime, you should have great success. In fact, you may experience relief within a few days to one week.

3 Exercises to Help Ease Lower Back Pain

There are many ways to help ease lower back pain. Use the 3 exercises that I have outlined here to help eliminate your low back pain. These exercises are designed for adults that have been suffering from either an injury or muscle strain.

First I would like to tell you about some exercises to avoid if your pain persists. If you are having lower back pain then I would suggest avoiding these exercises.

Exercises to avoid:

• Straight regular sit-ups. This type of sit-up can cause extra strain on your lower back muscles.


• 
  Leg lifts. Another exercise that can add to your suffering.


• 
  Certain weight lifting exercises. Any lifting of heavy weights above the waist can increase damage back muscles by straining or pulling. Avoid the standing military press and standing bicep curls.


• 
  Toes touching exercises. Standing while touching your toes while increase your risk of added damage to your lower back muscles.

Now let us look at 3 exercises to help reduce your pain.

1. 
   - Stretching exercises. One exercise that I recommend that is easy to do, can be done by lying on the floor, flat on your back. Slowly lift your knees with a hugging type motion towards your chest. You will feel a gentle stretching of your back. Repeat this exercise for 5 to 10 times. This is best performed when you first wake-up in the morning.


2. 
   - Strengthening exercises. Probably one of the most overlook exercises for the lower back is swimming. Swimming is a very beneficial exercise to help strengthen all the muscles around your lower back area. Another strengthening exercise is Pilates, especially lying on your back doing leg stretches which will firm up the buttocks area of your body.


3. 
   - Aerobic exercises. Low impact aerobic exercise will increase the heart rate while increasing blood flow in your body. This is very beneficial to your lower spinal area, by the increase of blood flow it will help eliminate the stiffness and muscle tightness around your spinal column. This is why a low impact type aerobic exercise is better than step or high impact because it does not put pressure on your spine.

It is important to realize that not all these exercises might apply to you, so it is a good practice to check with your doctor first before performing them. These 3 exercises are intended to help ease your lower back pain. For more information about back pain exercises, visit my website, "Pain in My Back" and pick up your FREE book, "The 7-Day Back Pain Cure". Books are limited, so get yours today.

How To Alleviate Your Back Pain With Lower Back Pain Exercises

When it comes to lower back pain exercises it is the strength exercises that are often left out of the exercise mix. It's very difficult to keep your body in alignment if the muscles designed to support it are not up to the job.

Chances are that if you have lower back pain, the muscles designed to keep your body in alignment have fallen down on the job. How could you expect any 'building' to keep standing tall if the framework and the foundation were crumbling?

It's your muscles that keep the framework in good alignment. Unless they are strong you're leaving yourself wide open to misalignment. When that happens, the ends of bones start grinding against each other. You end up with bone inflammation (arthro - itis).

Muscles, ligaments and tendons around the bones that are out of alignment are stretched beyond their pain threshold. Rubbing, heating and vibrating them will neither strengthen the weak muscles nor loosen the tight muscles that are the underlying cause of the problem.

One of the foundations of a pain free musculo-skeletal system is a body that is strong all over. To become strong you need a regular and systematic strength training program, either at home or in the gym - preferably both.

My research shows that there are four key, general body exercises you can do at home to keep the pelvis and vertebrae in good alignment - situps, pressups, squats and the Superman back arch.

If you don't have a regular exercise schedule involving these four exercises, there's a high likelihood that sooner or later you can expect lower back pain.

The corollary is true. Start doing these exercises, plus your flexibility exercises and there's a high likelihood the pain will go away.

For a safe situp, have your legs bent and feet flat on the floor. You may put your feet under a rail to help lever yourself up. In this position you strengthen most of the major muscles on the lower front part of your body. With your feet under the rail and your fingers on your ears aim to build up to 40 on the trot. If that's too hard, position your fingers and arms on your thighs.

For pressups you can start on the front of the top of your thighs (not your knees) and as your strength improves graduate to doing them on your toes. It's a convention that women do them on the thighs but I watched Valda do 30 on her toes when she was 66. The target is 40 on the toes for men and 40 on the thighs for women.

To make the squats easier, place your heels on a piece of board, an inch and a half high. That way you'll be able to take your bottom right down to your heels without falling over. If your knees aren't up to it, go half way down, to the point where your thighs are parallel to the floor. Over the weeks and the months you'll be able to build up to 40.

The Superman back arch involves lying face down, lifting your legs off the floor and then your chest and arms. It sounds easy, but a lot of people find it quite hard because the muscles on the back side of their body are very weak. You have to build up to the point where you can comfortably. Aim for a minute of ups and downs.

In the meantime stay tuned, highly tuned and strengthen your trunk, front, back and core.

John Miller

Scoliosis Exercises - The Top 2 Exercises To Relieve Scoliosis Back Pain

If you suffer from scoliosis, you don't have to live with the pain. Stretching the muscles of the spinal column and keeping them flexible can effectively reduce pain in adult sufferers of scoliosis. Scoliosis exercises are very important for children also, because they reduce the stress on their still growing bodies.

What Are The Causes of Scoliosis?
It is important to note that scoliosis is not caused by "bad" posture, too much exercise, a specific diet, or the use of back packs.
Scoliosis has many causes. It can be a condition in itself or just the symptom of another condition. It can be a birth defect, a genetic condition or the result of a limb length difference. The most common cases of scoliosis are actually idiopathic - unknown.

How Effective are Scoliosis Exercises?
Most of the adult sufferers of scoliosis are given prescribed pain killers to treat the pain caused by it. Usually they are given an exercise program to follow also. The reason for that is these exercises stretch the muscles of the spinal column and keep them flexible. This will definitely reduce pain in adult sufferers and could stop further damage to the spine.

The Top 2 Scoliosis Exercises

1. In an all fours position, arch your back up as much as possible and hold it for 5 seconds. Then slump down also as much as possible for 5 more seconds. Repeat at least 3 times. This stretch is great for mobilizing the entire spine. and is one of the most effective scoliosis exercises known to man.


2. To stretch each of either side of the spine individually, reach upwards with one arm as much as you can, while reaching down with the other arm. Keep you knees apart.

Warning: Exercises for Scoliosis Must Be Done Properly!
Exercises and stretches can cause damage to your body and your spine - if not done correctly.

Extreme Lower Back Pain - Causes and Treatment

Extreme lower back pain can be a very debilitating and frustrating condition. There can be several causes for this.

Increasing age

Ageing means the deterioration in the strength and flexibility of the muscles and bones. The discs in the spinal column lose their fluid and elasticity, which adversely affects their ability to provide support and cushion to the spine.

Lifting heavy objects

When a weak or an old person tries to lift or pull anything that is too heavy for his strength, his muscles experience strain, sprain or spasm, which leads to pain in the back.

Degeneration of bones

Degeneration of the bones may lead to bone diseases like arthritis, osteoporosis, viral infections in the joints and some other abnormal conditions in the spinal column.

Weight gain

Weight gain due to obesity or pregnancy may cause posture problems and exert pressure on the muscles of the back and cause strain on them.

All these factors cause extreme lower back pain.

Treatment

Lower back pain can be treated by do-it-yourself efforts, if it is at its initial stage and has been caused by simple activities such as lifting heavy weights, etc.

1. Rest

The pain can be relieved by lying in a posture that provides rest to the stressed back. This can be done by lying on the back on the floor and putting one or two pillows below the knees. This arrangement raises the hip slightly upwards and places the lower back flatly on the floor. A day or two of rest is likely to relieve the pain.

2. Exercises

Some simple exercises that stretch the lower back can also bring relief.

One exercise is to stretch the back by arching it. To do this, first lie with your face on the floor, put your hands on the floor and lift your upper body upwards so that it forms a slight arch. This will stretch your lower back. Stay in this position for 10-15 seconds and come back to the earlier position. Repeat this exercise 5-10 times.

Swimming, walking, yoga also helps to cure the extreme lower back pain.

Hot packs, massage with balm or taking over-the-counter pain killers like aspirin also helps to relieve the back pain.

If these simple steps do not show results, consult your doctor.

Stretching at the Office For Low Back Stiffness and Pain

If you are like most people, sitting due to work or life, has become a regular daily occurrence. And, often times, finding the time to stretch and stay moving becomes more and more difficult. If you are one of these individuals or are just tight all over, then this article will be perfect for you.

The reason stretching is so important on a daily basis is not just based on the benefits of having good flexibility, but also to have good blood flow, hydrated muscles and an overall feeling of being relaxed. The normal function of muscle is based on the "use it or lose it" philosophy. By sitting for hours a day or having a sedentary lifestyle you end up with, not only tight muscles, but also very dehydrated muscles. Someone who spends a majority of time sitting or sedentary is actually more likely to injury themselves than someone who is active and moving about. The reason, well there are quite a few, but one of the primary reasons is that people that are moving, working out and staying active tend to stretch as a "automatic response" to the activities with which they are participating. For example, if you ask just about anyone when or if they stretch each day, almost 100% of the time they will respond, " yes, usually after I workout (or some activity)." This is generally due to the association that people apply to activity and stretching. So, if you are someone who does not exercise or participate in a normal activity on a daily basis then you can see how easy it is to side-step stretching due to a lack of that association.

So in this article I will explain a few ways that you can stretch, while at work, your desk or at the office that are simple, quick and to the point that will benefit you the most.

Stretch #1: The leg cross.

Pretty basic. Step 1: cross your legs. Step 2: sit up as straight as you can, Step 3: wrap both hands around your crossed knee and gentle pull the knee towards your chest. You should feel a slight stretch (or pulling like sensation) in the buttocks on the leg you are pulling on. Now, you will likely have to move the angle that you pull the knee towards the chest and "play with it" till you find that nice deep stretching feeling throughout the buttocks area. Try to avoid "hunching" over or bending over in the back - keep it straight! Hold this stretch for 30-45 seconds one time for every hour you are sitting.

The Reason: The glute (buttock) muscles are generally the tightest on almost every patient I run across. They simple do not use them and stretch them enough for the amount of time they are seated. So this stretch will actively "wake them up" and try to keep them loose. It is also the most common cause of back pain for someone who is in-active.

Stretch #2: The seated hamstring. (or standing if necessary)

This one will require you bring a towel to the office, or use your office chair.

Step 1: while seated, sit up as straight as you can, Step 2: wrap a towel around your mid foot just below your toes, Step 3: straighten your leg as far as you can until you feel a good stretch right behind the knee and upper hamstring. If you are unable to bring a towel, then simply stand up and put your foot on your chair, with your leg completely straight and your back and body standing straight, pull your toes towards your chest and slightly lean into your foot - keeping your back completely straight. You can do this by simply pushing your buttocks backwards while initiating this stretch. This should provide you a nice stretch behind the knee. Hold the stretch for 30-45 seconds each leg at least one time for every hour you are sitting.

The Reason: The hamstrings are, believe it or not, the second tightest muscle I run across with patients generally, due to inactivity and lack of stretching. This stretch will help elongate the entire length of the muscle and also help relieve some back soreness or even pain.

While there are many stretches you can perform daily, these are two that are quick, simple and easy to perform at your desk or in your office that will provide you with great benefit in an attempt to "loosen you up"!!!!

There will be more stretches provided in the future, but please begin these today!!

Quick note: Water intake is not the answer because the dehydration is due to lack of nutrients that are able to reach the muscles with new blood that creates the tightness. So please don't begin to drink gallons of water each day that will not help. Simply be active and stretch regularly, 4-5 times daily.

Exercise - The Best Treatment For Sacroiliac Joint Pain

Sacroiliac (SI) joint pain is located at the lower part of the back, a small joint on both sides of the spine at the pelvis junction, supporting the spine and hips. Often leading to pain radiating down the buttocks or back of the thigh, females are more susceptible to sacroiliac joint pain by a 2:1 ratio. The Si area has very little movement to it, if any, with the hip points often causing pain in the individual's groin or disc pain mimicking SI pain.

Any injury or sacroiliac joint inflammation in this area tremendously affects body movement as it is a joint that transfers the upper body weight to the lower body. Simple activities such as walking up-and-down the stairs or reaching overhead in cupboards can become severely affected. Current evaluations or treatments of any sacroiliac dysfunctions are controversial - ranging from surgery to exercises.

Too often patients with painful SI joint problems are told their pain is coming from the SI joint, instead of the real culprits - the sacroiliac joint ligaments and surrounding highly innervated tissues. For this reason, surgery fuses the joint because of a misdiagnosis of "abnormal joint mobility." However, pain is still felt by 50% of all patients who have had the SI joint surgery.

Neutralizing the spine to begin SI exercises

As an alternative to surgery, it has been found that conservative therapy or special exercises work well with SI joint's inflammation or injury problems. Before beginning any strengthening exercises for sacroiliac joint pain, it is necessary to do a warm-up and neutralize the spine to avoid further pelvic alignment. If not, the faulty alignment will become even more misaligned and cause more pain.

Standing - Check the status of the lower back by placing the shoulder blades and buttocks and against a flat wall to check on the position of the lower back, as an arch between the lower black and the wall - which is the normal position. To neutralize the spine, stay in the same position but push the center of the back toward the wall.
Lying down - lie down on a soft mat with knees bent. Arms should be at the side with feet placed apart about a hip width. Create an arc by moving the body upward, drawing the middle back area down while keeping the spine in a normal position. On the mat the blades of the shoulder should be pushed flat, while drawing the chin downwards toward the chest while leaving a size of the fist.
Sitting - press the buttocks toward the seated chair's back with the spine placed directly on top of the seat area. Directly in line will be the collarbone over the hip bones, with the breastbone over the tailbone/pubic bone area. Draw the navel gently inward.

Sacroiliac joint pain exercises

The wall squats are simple exercises for working with sacroiliac (SI) joint pain. The basic position is to stand in neutral (see above) while learning on the wall - feet placed at a distance of a thigh length. Bend the knees at an angle of no less than 90 degrees, keeping the body's weight evenly on both heels. The kneecaps need to be lined with the 2nd toe of each foot. Remember that the shoulder blades, buttocks, middle back, and shoulder blades should be kept flat on wall at all times while bending and lifting. Repetition: 8 to 12 times, three times a week.

Another exercise for sacroiliac joint pain is the pelvic clock, practiced while on the mat with a neutral spine (see above) and bent knees. Imagine the hours of a clock (3 o'clock and 9 o'clock are the hips; 6 o'clock is the tailbone; and 12 o'clock is the navel). Moving the pelvis only while keeping the knees immobile, move the center of the body clockwise and then repeat counter-clockwise. Repetition: 8 to 12 times every other day (do two to three sets on those days).

Low Back Pain Treatment With Lower Back Pain Exercises

Lower Back Pain Exercises is one of the effective ways for low back pain treatment.  In fact, exercises for backache can be carried out as part of herniated disc treatment, bulging disc treatment or even pinched nerve back (or sciatica).

When a back attack strikes, the person will feel immobilized. It is important to rest on bed for one to two days depending on how bad the back trouble is. NO lower back pain exercises is advised. The purpose of this rest is to reduce the inflammation of the back. During this stage, Acupressure techniques can be applied to reduce the inflammation as well as the pain. I actually covered the acupressure techniques for lumbar back pain in a report. It can give you almost instant relief for back pain.

However, once you have overcome this period of acute attack, you should start to work on to strengthen your back muscles that surround the back. These back muscles are to be stretched so that they can hold your back. This can be carried out through proper lower back pain exercises.

I would like to share with you 2 simple lower back pain exercises that are effective yet simple for herniated disc treatment, bulging disc treatment or even pinched nerve back (or sciatica ).

Lower Back Stretch

Steps are as follows

1. Lie face down and relax your lower back

2. Place you arm beside the body. Turn head to one side and take a few deep breaths.

3. Next, place elbow underneath the shoulders. You can lean on your forearms with your back arched and head up. Hold for about 15 seconds.

4. The last step is to straighten your arm and lock your elbow and raise the upper part (ie above waist) of your body. Hold in the raised position for 15 seconds and bring down the body

5. Repeat this for 15 repetitions.

Lower Back Side Stretch

Steps are as follows

1. Lie down in a supine (face up, back on the floor) position, knees bent to about 90 degrees with feet on the floor

2. By turning your waist, twist your legs together to your left until your left knee is almost touching the floor, hold in position for 5s before twisting back to original resting position.

3. Repeat the action for the right side.

4. Do 5 repetitions for both sides.

While there are other lower back pain exercises that are also useful, the above 2 are the mandatory ones a painful back sufferer cannot do without. With additional knowledge of good postures and habits, one could prevent further episodes of backache recurrence.

How Long Does Lower Back Pain And Spasms Last

As you grow older, you tend to develop lower back pain or lumbago. Seven out of ten people will experience it at some time in their lives The risk increases if you inflict strains and sprains through incorrect lifting or awkward movement. Exercises can also injure your lower back. If your work regularly involves lifting, twisting, bending, and reaching, you can injure your back.

Studies show that people between 19 and 45 years old suffer from disability due to back ache. After the age of 45, the condition can become severe.

Usually when you impose injury on the muscles, bones, ligaments, and joints in your back , you jeopardize your back. The painful back also shows that the tendons or discs are damaged. You can feel the discomfort anywhere on your back, in between the bottom of the ribs and the top of the legs. You may find it difficult to move around and stand upright.

Usually, the pain will last from a couple of days to a few weeks. Most of the times, it will go away after six weeks. If you endure the pain in less than three months, you then have an acute condition. Once the condition extends to over 12 weeks, the condition becomes chronic.

Most of the acute cases happen because of a trauma to the lower back or a disorder such as arthritis. Sometimes, a sports injury or a damage on the spinal bones and tissues due to accident can result in acute back pain.

When the disc is damaged, the muscles on either side of the spine are in spasm. Straining of back muscles can lead to spasm. The discomfort usually go away in one to two weeks.

If a specific disorder contribute to your lower back pain, by applying treatment on that disorder may solve the problem.

To relieve pain, you can rest in bed for a few days. But don't rest for more than two days. When in bed, lie on the back with a pillow behind the knees with your head and shoulders elevated.

You can also buy over-the-counter or prescription non steroidal anti-inflammatory drugs (NSAIDs) to minimize inflammation. Muscle relaxants can also soothe muscles spasms. During the period of recuperating, wear a back pain support if you continue with any back-stressing tasks.

If you sit for a long period or lift heavy object in a job, consult an occupational therapist to suggest upper limb exercises and safer revisions on performance of such job.

Back pain can interfere your life and work. Fortunately, in most cases, it will go away on its own. If the pain persist too long, then you need to consult your doctor to diagnose your condition. You will then be given an appropriate treatment based on the underlying cause.