Exercises For Your Bulging Disc

Half of your friends, family, and co-workers are telling you to do less. If it hurts to sit, then you should sit less. If it hurts to stand or walk, then you should stand or walk less. Just do less and less, less and less often which reminds me of the old joke, "Doc, it hurts when I laugh. What do I do?" Stop laughing of course. Common sense, really. The other half of your friends, family, and co-workers are telling you to do more. No pain, no gain. If you don't use it, you lose it. Push through the pain and other platitudes. So, if you're at all good at math, you'll realize at once that exactly half these people are wrong, but which half?

As it so happens, both halves are right half the time which means that they're also wrong about half the time. Exercising a herniated or protruding disc is a little bit like driving faster with a flat tire. It's a bumpy ride and it tears up the tire. Doesn't it makes more sense to pull off the road and stop? Yes, it is rather confusing considering that you've all had it hammered into you how important exercise is supposed to be. I've seen patients who have been prescribed a back brace or neck collar, and have been taken out of work, and have stopped doing all the fun things, all of which is of course designed to limit joint motion and relieve muscle strain, who have also been prescribed physical therapy and home exercises. Aren't these polar opposites? Isn't rest the opposite of exercise?

Brushing and Flossing Won't Help
Understand that spinal exercises in the world of physical medicine are a lot like brushing and flossing in the dental world. If you have a toothache can you buy a new tooth brush and double down on flossing to make the pain go away? No, you cannot, because brushing and flossing won't help you with the underlying cavity that is causing the pain. You know this to be true so why is it that you hear so much about the importance of brushing and flossing if we all agree that it won't stop a tooth from aching? Obviously because brushing and flossing helps prevent tooth decay, it doesn't fix it - it helps prevent it.

Back and neck exercises won't fix a disc problem either for the same reason and if done too soon or too rigorously can actually make matters worse. So why is it that you hear so much about the importance of spinal exercises for back pain and neck pain? Because it helps prevent next time. You see, a flat tire won't ever change itself but sometimes a disc can heal itself without intervention, then exercise can help prevent a recurrence. Rest it to start by doing less and as the bulge or protrusion subsides gradually exercise more with the goal of preventing next time.

If the bulge or protrusion doesn't heal on its own, get help. True, like having a flat tire you could either drive anyway and cause further damage or not drive at all, but that's no way to live and just postpones the inevitable. I suppose it's also true that you could live with a toothache, but not for long enough I'm afraid. What could have been handled with a simple filling eventually requires a root canal, then crowns or bridges, and later false teeth. No one voluntarily gets false teeth just like no one voluntarily gets spinal surgery, but too soon you run out of choices.

Doesn't it make more sense to deal with the disc that is causing the pain and then do the necessary exercises to prevent next time? When a damaged disc simply won't heal by itself find out about spinal decompression before you run out of choices. Modern medical science finally has an answer for those who suffer with chronic neck pain or lower back pain.

Pilates Golf Stretching Exercises And Lower Back Stretches Help Golfers Lower Their Handicap

Professional golfers know how important golf stretching exercises are to improving their game. A fitness routine gaining popularity within the professional sport of golf; Pilate's now can help the average golfer improve their handicap simply by doing some gentle lower back stretches.

Pilate's emphasizes building strength, flexibility, posture, balance, and coordination. These are all strengths that any golfer requires in order to increase his level of golfing success, plus Pilate's golf stretching exercises add energy and stamina. Stretching exercises are the key.

Injuries are part of the game and a professional golfer needs to be physically fit to keep up with the competition. Most golfers at one time or another experience lower back pain and stiffness due to the amount of force they need to make a full swing with their club. Golf stretching exercises are the key to avoiding lower back pain injuries especially if you are a weekend golfer and may be a little de-conditioned.

Next time you tee up to play golf, Pilate's simple golf stretching exercises may be the answer. Take 10 minutes before that practice swing. These stretches work the hamstrings, spine rotation, waist, ribcage and legs and are all good lower back stretches as well.

Try these Free Golf Stretching Exercises

Wall Roll Down: Stand with your lower back firmly against a wall, your feet a foot away from the wall, knees slightly bent. Inhale to prepare, exhale to drop your chin towards your chest and roll your spine off the wall one vertebrae at a time until your arms and head are hanging down over your hips and you have reached a point of resistance.

Inhale to stay, exhale to roll back up the wall making sure each part of your spine makes contact with the wall. Use your abdominals! Repeat three times. Good for stretching hamstrings and spine.

The Saw: Find a bench. Sit with your legs extended in front of you, just wider than hips width apart. Arms are lifted shoulder height to the side. Inhale and twist your body to the right keeping your bottom squarely on the bench.

Exhale and round forward reaching the back of your left hand past the pinky toe of your right foot. Inhale rollback up, exhale and return center. Repeat to the left and then repeat three more sets. Warms up hamstrings and spinal rotation.

Mermaid Stretch: Find a bench and sit on the front edge with your feet firmly on the ground and hips width apart. Inhale raise your right arm straight up to the sky, exhale and bend to the left, reaching out of the fingertips. Inhale to stay, exhale return to center. Make sure to keep your bottom squarely on the chair and your spine upright. Repeat both sides three times through. Stretches the sides of your waist and ribcage.

Golf Swing Stretch: Stand with your feet in a wide stance. Lean forward and with straight arms place your hands together in a prayer position, fingertips facing the ground. Inhale to swing the arms up and to the right as if you were going to hit the ball, exhale and swing them all the way up and to the left. Keep your gaze down at the imaginary golf ball and keep your feet planted. Repeat three times starting with the inhale to the right, and three times starting with the inhale to the left. Warms up spinal rotation and legs.

Club Rotation: Stand with your golf club resting over across the back of your shoulders and your hands holding either end. Repeat the Golf Swing Stretch listed above.

So next weekend when you're out on the course playing you're 18 holes of golf, Pilate's golf stretching exercises just might be the perfect match play.

Susannah Marchese is a certified Pilate's fitness instructor and a senior contributing writer to
http://www.everything-about-pilates.com/golf-stretching-exercises.html

Lower Back Pain Exercises - Restore Back Health

If a strain or minor injury is causing you lower back pain, then a short period of rest and limited activity for 24 to 72 hours is recommended. However, a lack of motion can make the problem worse. Therefore, it is wise to start gentle movement once you feel it is safe. Don't allow your fear of pain to keep you down for too long. Use small, gentle movements to start, and build from there.

Your best bet is to use lower back pain exercises that move toward comfortable positions. So combining comfortable, non-strenuous exercise with gentle activity is the way to stay flexible and strong while reducing lower back pain.

There are three basic groups of exercise for this condition:
(1) stretch;
(2) strengthen; and
(3) aerobics.

The easiest form of aerobic exercise for most of us is simple walking. It reduces stress on the lower back by shifting the weight from leg to leg, which is a gentle, steady motion that releases lower back tension. Plus, it's fun! Who doesn't want a break in the routine at least once a day? So go for a walk at least three times a week for at least 20 minutes.

Here are some lower back pain exercises to help you stretch and strengthen. As you do each exercise, pay attention to proper form -- and again, don't move any faster or further than you feel is safe.

- Two easy back stretches:

1. A lot of back pain comes from doing desk work. Every hour or so, stand up, spread your feet apart slightly, place your fingertips into the hollow of the lower back, and slowly stretch back so that your shoulders move toward the ceiling. Keeping your balance, reach a comfortable position, and go no further. Hold this position for five to ten seconds. You may want to inhale and exhale "into the lower back" once or twice to help relieve tension. Repeat several times. The reason this works is that it moves the body into a position that is contrary to the sitting at the desk position, so it's great for breaking up tension. Try it!

2. Lie on the floor in a face-down position. Place the palms against the floor beneath your shoulders. Slowly lift your torso, keeping your hips on the ground as you support with the arms. When you start to feel tension, slowly return to the face-down position. Repeat several times.

- The idea is to curve the body as if you were a cobra. Try to increase the stretch over time, but be careful to avoid pain.

For many of us, it works best to see an exercise demonstrated rather than to read a description. For instance, you can search " back stretches" on the YouTube site if you want some other ideas. And if you have any chronic back pain or other forms of injury, such as repetitive stress, working with a physical therapist may be your best long-range plan.

- Two easy back strengtheners:

Once you have stretched out, build strength with these exercises.

1. Lie face-down with your arms outstretched. Raise the right leg and left arm several inches above the floor. Count to ten. Rest, then repeat with the opposite leg and arm. As you build strength, think about attaching weights to your ankle and holding a can of soup in each hand. Do this once or twice for recent back pain, then increase your repetitions.

2. Lie face-up with your knees bent. Keep your feet on the floor. Raise your head and shoulders while looking at the ceiling. Count to two. Lower your head and shoulders slowly. Do this a total of 20 times.

Back Pain Products to Help My Back Pain

If you suffer lower back pain, you are not on your own. Probably nearly all adults at some point in their lives will experience this condition that interferes with their work eg there is a high incidence of lumbar pain in drivers, everyday activities, sports (eg lumbar pain in golfers) or hobbies. Lower back pain or sciatica is considered the most common cause of job-related disability and the highest contributor to absenteeism in the western world. For example, it is second to headaches as the most common neurological ailment in the United States. Generally, most occurrences of lower back pain or lumbar pain subside after a few days, although some instances may take much longer to resolve or very occasionally lead to more serious conditions.

Short-term pain (Acute) generally lasts from a few days to a few weeks, and this condition tends to be mechanical in nature, the consequence of trauma to the lower back or a condition such as arthritis. Back pain from trauma may be caused by an injury sustained through sports activity, household jobs or working in the garden.

Sometimes, sudden jarring from a minor fall, or other stress on the lower back bones and tissues could be the root cause of low lumbar pain or sciatica. Symptoms of lumbar pain may range from aching muscles to shooting or sharp stabbing pain, limited flexibility and/or range of motion, or an inability to stand straight. Sometimes, pain felt in one part of the body may stem from a disorder or injury incurred in other parts of the body. Very occasionally acute low back pain syndromes could become more serious if untreated.

Definitions of what period or duration constitutes chronic back pain vary but pain that persists for over 12 weeks would generally be described as chronic.

Often the initial cause of the back problem is not known and this condition can sometimes be progressive The good news is that the vast majority of occurrences can be treated without surgery. Back pain treatments include analgesics, to reduce inflammation, to restoring proper mobility and strength to the back, by a variety of back pain products and therapies, to strategies for the avoidance of recurrence of the injury.

Usually patients suffering lumbar pain recover fully and don't incur continuing loss of functionality. It's advisable to contact your GP if there is no improvement or reduction in the back pain and inflammation after 3 days There is a plethora of exercises, medication, or therapy products and gadgets available to sufferers, designed to provide either, relief, prevention or both.

Although some of these back pain products (such as Magnatherapy or aromatherapy) would be described as 'alternative' or pseudoscientific ie they have few empirically or scientifically proven benefits, many are developed through the application of sound medical principle and theory. It's worthwhile asking your GP for recommendations on any therapies as well as making sure that the cause is not more serious

Back pain therapy devices PGAT devices

Inversion Tables

Inversion is a natural form of passive gravity assisted traction (PGAT) that uses the patient's body weight in conjunction with gravity to decompress weight-bearing joints. While the patient is rotated and suspended, gravity effectively creates a traction, resulting in a customized stretch that extends the spine, from the sacroiliac to the cervical joints of the neck, increasing the space between the vertebrae, which relieves the pressure on the discs and nerve roots. By reducing this pressure there is less interference with the spinal nerves thus reducing lower lumbar pain. Inversion is considered to be an effective therapy This is typically performed on what's called an inversion table.

The table allows you to lie on your back relaxed, in an inverted position. This position eliminates some or all gravitational compression, depending upon how far back you position your body. Inversion therapy relieves back pain, and it works even better when it's part of a well-rounded therapy plan that addresses the specific muscle imbalances you have. But even by itself it is highly effective. A recent study done at Newcastle University found that over 70% of patients who performed inversion therapy were able to cancel their scheduled back surgeries.

CPM Mobilisers

Backlife

Backlife is designed to apply a Continuous Passive Movement (CPM) to the lower back pain sufferer in a similar way to how a healthcare professional, as part of his back pain therapy, would apply in order to help relieve pressure between the vertebrae, and therefore relieve pain in the lumbar region. In order to apply CPM the user would lie on the floor bending their knees over the upper section of the machine. As the upper section moves, it gently rotates the pelvis in a circular fashion, allowing the joints to move, whilst the joints remain relaxed. The advertised benefits of Backlife for pain relief are that it reduces the stress and pressure on the lower back, restores back mobility and improves stability. In addition it reduces lumbar pain with regular use, improves posture, and reduces muscle tension.

Back in action Mobiliser

The Back in Action Mobiliser is an extremely powerful medical grade spinal joint mobilisation system, available for home or professional use for back pain relief. It's described as usually very effective at decreasing the symptoms of long term and chronic musculo-skeletal problems. The system applies very localised pressure to the muscles either side of the spine, simulating a practitioners 'thumbing technique,whilst mobilising the spine, flexing and extending the spine, freeing up stubborn vertebrae. In addition to this the mobilise provides a continuous passive motion (CPM) considered to be beneficial to health and aid healing The mobilise has been used to treat conditions such as: lumbago; prolapse /slipped disc, sciatica; scoliosis, arthritic hips, sacro-iliac dysfunction, whiplash injuries; fibromyalgia and many other disabling conditions. It is also comprehensively tested and endorsed by medics, so that it is probably the most commended back pain therapy care system available. Its most significant disadvantage is that it is made in small numbers and is expensive to buy however they are available to hire.

Backstretcher

The Backstretcher, also known as the Rolastretcher provides relief with a combination of massage and stretching movements, allowing the user to move and stretch different parts of the spine by moving up and down the frame. The rollers also provide pressure (acupressure) on the back muscles either side of the spine where dysfunctional trigger points (knots) often occur. It provides back pain sufferers the opportunity to complement their therapeutic treatment with a device, which is portable, The effectiveness of this device has been confirmed by scientific study by the University of Iowa's Spine Centre.

Flexibak

Flexibak is back support cradle that is designed to ease lower back pain problems, reduce discomfort, and promote relief, by decompression of key joints, allowing natural movement to return to the user. Flexibak, developed by 2 leading British osteopaths, is designed to encourage the lumbar and sacroiliac joints to open up, and encourage the return of natural movement as pressure on inflamed muscles is relieved.

Back cushions and wedges and Supports Cushions

Back cushions

These are custom shaped soft cushions which are tailored to the natural shape of the user's lower back and designed to offer support whilst maintaining an ergonomic and comfortable posture whilst sat on a chair or in the car, thus providing an element of relief for low back pain.

Seat wedges

Seat wedges provide lumbar pain relief in a natural passive manner. Sitting on a seat wedge has the effect of moving forward the pelvis which has the effect of causing the users spine to adopt a more ergonomically correct upright posture. Seat wedges maybe useful for lumbar pain suffering car drivers by angling their backs into more comfortable driving positions, or in sedentary workplace situations where the back pain sufferer may be adopting a suiting position for several hours, for example call centre workers. Ideal for everybody working in a sitting position, especially PC users. A variant of the seat wedge is the coccyx wedge which incorporates a cut away section to reduce or avoid pressure on the sacrum or coccyx which could be causing lower back pain or tail bone pain.

Back Braces

These aim to constrict the affected area of low back pain low afflicted area, these strap-on body braces help reduce lower back pain and help to correct poor posture.

TENS units

TENS (Transcutaneous electrical nerve stimulation) is the application of electric current produced by a device to stimulate the nerves for therapeutic purposes. In this case we are referring to portable stimulators used to help with back pain. The unit is usually connected to the skin using two or more electrodes or semi adhesive pads. Although the first units developed in the US for testing tolerance of chronic back pain sufferers to electrical stimulation in preparation for surgically invasive implants, many patients reported deriving relief from the TENS itself. A number of companies began manufacturing TENS units after the commercial success of the Meditronic device became known TENS is regarded as a non-invasive, safe nerve stimulation intended to reduce pain, both acute and chronic. Controversy does exist over its effectiveness in treating of chronic back pain. In 2007 a feature in the Pain Journal concluded that ENS was effective for chronic musculoskeletal pain whereas the journal Neurology advised against recommending TENS for chronic lower back pain,but other neurologists in the same journal suggested that in some patients TENS is useful. TENS units available from high street retailers Baxolve offers immediate relief for lower back pain through a combination of TENS therapy and lumbar support in one easy to use convenient belt.

Heat and cold back pain products

There is little empirical evidence that the application of hot and cold compresses actually effectively relieve back pain conditions, although the use of hot and cold compresses may provide relief by helping to reduce the lower back pain, spasms, and inflammation, in turn allowing for improved mobility for some back pain sufferers. Immediately after the trauma, the sufferer would apply a cold compress (generally ice packs or refrigerant gel) to the affected area of the lower back pain, maybe after a strain, for up to about 20 minutes a few time a day, for a couple of days to help reduce tissue inflammation. After a couple of days the back pain sufferer would then apply heat to the affected area, using a variety of methods such as heat pads, heat lamps etc for short durations. This has the effect of dilating the blood vessels which increase blood flow to the affected tissues, and encouraging the healing process. It also has the effect of relaxing the muscles similar to having a warm bath after exertion. As with any back pain treatment it's advisable to consult your GP before commencing a treatment.

Magnet therapy

Magnet therapy can be described as an alternative or pseudoscientific method of back pain treatment, using magnetic fields on the body to promote back pain relief and healing, with a perceived, though not understood positive effect on blood oxygen content. There is no scientific basis to conclude that small, static magnets can relieve pain It has its origins in Traditional Oriental Medicine (TOM) dating back some 2000 years, centered around 'Chi'or 'energy flows' around the body and instrumental in health and wellbeing, with magnetic wave therapy having associations with acupuncture or and acupressure. Although it is regarded with an element of scepticism due to seemingly physical and biological implausibility, in Eastern countries, therapeutic magnets are licensed as medical devices, and it does appear to be gaining some recognition within the US medical community, with an example of affirmative research of published in the MDBR Journal of Rheumatology. The downside to this is the difficulty associated with establishing true blind testing of magnets and associated 'placebo or Hawthorne' effects within test groups. By all means have a look at what's available but remain sceptical.

Ultrasound

Ultrasound is often used as a method of pain relief by physios and therapists in combination with other pain treatments, such as manipulation, massage, ice treatment and interferential (electrotherapy). The ultrasound device causes millions of sound waves to penetrate deep into tissue in order to promote healing of inflamed or damaged muscles, tendons and ligaments. It's claimed that ultrasound can reduce tissue inflammation by stimulating blood flow, promote healing by stimulating soft tissue, and assist in the absorption uf analgesics, and reduce pain. Again there is conflict over the effectiveness for lower back pain treatment with both positive user testimonials offset by inconclusive meta analysis. See Physical Therapy article Jul 2001 and New Zealand Journal of Physiotherapy Jul 2008

Ultralieve

Ultralieve Pro is a mains operated or portable hand held medical grade device designed for home use to help with pain and promote healing by conducting ultrasound waves into the damaged tissue. Although the device is easy its perhaps best if the user has received ultrasound treatment previously from a physio or healthcare professional, and again it's advisable to check with your GP or physio before using one to derive pain relief It should not be used as a replacement for conventional help with back pain but in conjunction with it in between sessions. Again there is conflict over the effectiveness to help with back pain with both positive user testimonials offset by inconclusive meta analysis.

Do Dead Lifts Cause Back Pain?

The dead lift is prized among bodybuilders and gym-goers for its capacity to develop large, strong muscles in both the lower and upper body. Its reputation as a stellar workout is tempered by the common awareness that it is often a cause of back pain.

The dead lift is a squat performed with a weight that is lifted from the floor to hip level. Performing this exercise works an impressive number of muscles, both primary and supplementary. There are 28 muscles that are built by this exercise in the thighs, hips, buttocks, back, stomach, arms and shoulders.

The balanced workout offered by this exercise when performed properly makes it a favorite among fitness enthusiasts. By addressing many muscles of the core group and upper legs, it helps prevent muscle imbalances that cause back pain. How, then, do dead lifts and back pain fit together?

1. Bad form is the main reason for back pain after dead lifts. Though it may sound like a straightforward exercise, there are actually a number of postural and biomechanical factors to consider. Bad form can turn this great strengthening exercise into the cause of painful injury. Here are some common examples of bad technique when performing dead lifts:

- Rounding the lower back: This bad habit doesn't allow you to engage your leg or core muscles properly and creates a significant amount of stress to the spine and lower back muscles. Keep your chest out and shoulders back while performing this exercise.

- Leaning backward: This position makes it hard for your hip muscles and glutes to assist in lifting, and causes your lower back to arch too much. The stress on joints and lower back muscles can lead to injury. This can be corrected by thinking of a dead lift as more of a push rather than a pull: You are pushing through your heels upward, not pulling the bar up at all costs.

- Hip and knee joint imbalance: It is important to straighten your hips and knees at about the same speed, since both joints need to be loaded in a balances manner. Many people straighten their knees before their hips, and straining both the hips and lower back.

Additional causes of back pain associated with dead lifts and technique tips can be found at http://www.thedeadlift.com/deadlifting/deadlifting-mistakes.

2. This is not a beginner's exercise. If your core is not already well-developed, performing the dead lift will leave your spine unsupported and strain your lower back muscles.

3. It is usually not an exercise for people who have had back trouble in the past. If you've suffered a herniated or degenerated disc, you risk re-injuring it with this exercise. Spinal arthritis or nerve pain may also make this exercise too painful to perform, as it places heavy load on the spine.

4. A certain amount of soreness is quite normal after beginning a new type of exercise. Muscles suffer small tears as they grow, and these heal within two days. You need to be the judge of whether or not the soreness you feel after starting dead lifts is normal for you. If the pain is abnormal or persists for more than the first few sessions, then it is probably a sign that your core is not conditioned enough for this intense exercise. If your core is solid, then you can suspect bad form. It is always best to learn exercise technique with a qualified personal trainer to ensure that you are not harming yourself. Also, make sure you give your muscles enough time to recover before your next session.

The dead lift is an intense workout for many of your body's essential muscles. Make sure you treat the exercise with respect and know your own limits. Dead lifts and back pain don't have to go together; don't allow your workout routine to send you to a doctor.

Chronic Back Pain Symptoms and Exercises for Lower Back Pain

The most common symptoms of back pain may be continuous or may occur only in certain positions. The pain may be aggravated by coughing, sneezing, bending, twisting, or straining during a bowel movement. The pain may occur in only one spot or may spread to other areas, most commonly extending down the buttocks and at times into the back of the legs. Chronic back pain symptoms may include splinting muscle spasm, antalgic (bent) posture, muscle weakness, inability to stand on heels or toes or difficulty in rising from a sitting or lying position. Whatever chronic back pain symptoms you may be exhibiting, the following exercises for lower back pain will strengthen your back and alleviate your pain long term.

1. Lie flat on the floor in a relaxed position. Bring your right knee toward your chest, clasping your hands around your knee. Pull your right knee toward your chest firmly and, at the same time, forcefully straighten your left leg, and hold for three to five seconds. Then relax and repeat at least five times. Repeat the same procedure with your opposite leg.

2. Lie on the floor with your knees bent and your feet flat on the floor and your arms at your sides with your palms down. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back. Slowly raise your low back and buttocks from the floor and hold for five seconds. Relax and repeat this procedure for at least five times.

3. Lie on your back with your knees bent and your feet flat on the floor, your hands at your sides and your palms down. Tighten the muscles of your abdomen and buttocks as if you are pushing your lower back flat against the floor. Hold for five seconds, relax and repeat a minimum of five times.

4. Lie on the floor with your knees bent and your feet on the floor, with your arms at your sides. Bring both knees to your chest, clasping your hands around both knees and pulling firmly towards your chest. Hold for five seconds, relax, and repeat at least five times.

5. If your chronic back pain symptoms are so severe that you are unable to lay on the floor, another set of exercises for lower back pain can be performed from a chair. Sit on the edge of a chair with your knees separated slightly and your feet flat on the floor. Keeping your back straight, bend forward and place your right forearm on your right thigh. Extend your left arm up toward the ceiling, and, while exhaling, turn and look up at your left hand. Hold for three breaths, and repeat to the other side for a minimum of five times each side. Next, increase the stretch, bend forward to place your right hand along the outside of your left foot and repeat the same exercise as above.

6. Lie on your back with your hips and knees bent and your feet flat on the floor. Roll your knees from side to side, but do not roll far enough to cause back pain. Perform this exercise as long as it remains comfortable to you and relieves tight, sore, chronic back pain symptoms.

These are just a handful of exercises for lower back pain. Long term, consistent application of these exercises will strengthen your back and eliminate chronic back pain symptoms. Other things you can do in addition to the exercises for lower back pain are to sleep on a firm mattress and place a pillow under your knees when you are lying on your back. If you are lying on your side, place a pillow between your knees. Lose weight if you are overweight, as this puts less strain on your back and muscles. To reduce the strain put on your back, don't push with your arms when you move a heavy object. Turn around and push backwards so your legs take the strain. Bend your knees and hips and keep your back straight when you lift a heavy object. To prevent any chronic back pain symptoms avoid lifting heavy objects higher than your waist or altogether. Hold packages you carry close to your body, with your arms bent. Bend your knees when you bend over and try and sit up straight while seated.

If you follow these tips in addition to performing the exercises for lower back pain, you should be able to eliminate your chronic back pain symptoms and live a productive, pain free life.

Effective Lower Back Pain Treatment

I first recall having back pains in October of 2004. On the outset it was nothing more than a minor irritant after having sat for too long. It is now become much more than that. I am definitely in one of the risk groups for needing lower back pain treatment. My problem is pretty much brought on by my own doing. I am only and I do not exercise nearly as much as I should. Add to this the fact that I work at a desk all day, and you have a recipe for disaster. Intellectually, I probably knew this, but it was easy to ignore the risk signs until it was too late and I needed to get lower back pain treatment myself.

In the beginning I thought I could tackle the problem stretching thoroughly and sleeping on a firm mattress. It actually does help alleviate the pain as the mattress supported my back a little better, and I'm sure that the stretching exercises that I did helped out.

But once again the fault lies with myself because I was never disciplined enough to stick with my exercise regimen in order for it to be effective as a lower back pain treatment. So, you can probably guess what happened next, the back pain just became worse And worse when, one day, I finally did it.

I completely threw out my back and couldn't move for four days. It was awful. I went to a chiropractor after that, and he straightened me out, but no matter how many lower back pain treatments I received, I still was plagued with pain on a regular basis.

I finally reached the breaking point where I had to do something. I decided that the best lower back pain treatment I could provide myself would be to live a much more healthy lifestyle. I had an uncle who was severely overweight, and was plagued by horrible, persistent health problems which lasted until the day he died. I did not want to suffer the same fate whether it be my heart or my back.

The first thing I did was take up jogging. As you can imagine it was a struggle just to get around the block. I would puff and wheeze, and be sore for days. But I didn't give up, and soon I could jog for half a mile without stopping. I know that may not sound like much but for me it was quite an accomplishment.

But wouldn't you know it, I then sprained my ankle and experienced pain in my knees, but by that point, my lower back pain treatment had been a complete success. It was a pretty fair trade-off altogether. Once the new knee cap that they had to install settles, I am going to begin a routine of water aerobics as my new lower back pain treatment. Take it all the pressure off my joints is the ticket. It's time to get wet.

Physiology of a Back Ache

A backache is something everyone will experience in his or her life. The pain can be so severe nothing seems to relieve it. Luckily, most backaches are minor and have no residual effects. However, they can be a warning sign of something more sinister. Generally, a backache with no other symptoms is a normal part of living. Knowing a few things about what to look for will help differentiate between a normal pain and something more serious.

Fever- A sign of infection. Seek medical attention.
Burning during urination -Burning during urination or inability to urinate can be a sign of infection or mass. Seek medical attention.
Nausea or vomiting- Seek medical attention.
Recurring- nocturnal back pain- Seek medical attention.
Backache that does not go away- If the pain persist longer than two or three days seek medical attention.
Trauma- Seek medical attention.

If the pain does not present with the above symptoms, chances are good it is a common backache. One of many things can cause a common a backache. Soft tissue spasms, such as muscle, tendons, and ligaments will cause pain if overworked. Nerve impingement from bony structures will inflame nerves causing pain. Left to itself the common backache will subside in a few days. However, some things will help a common backache subside quicker. Contrary to popular belief, bed rest does not relieve a backache sooner. Too much bed rest could actually aggravate the pain and make it last longer.

Muscle strain is the most common cause. Repetitive or strenuous activity can cause back pain. As will weak abdominal muscles, if a "Potbelly" is present, reduction of belly fat will be beneficial. Strengthening stomach muscles leads to less strain on the lower back. Performing stomach exercises, such as setups and crunches, strengthens the muscles and supports the back. Stomach exercises are more a preventive rather than a curative measure. However, the lack of pain will be noticeable after a few weeks.

Inactivity precipitates back pain. Lying in bed longer than normal or leading a sedentary life is often a reason for low back pain. The remedy for inactivity is exercise.

If someone is experiencing a backache, he will be the last to say it is common. Unless accompanied by other symptoms, there is a good chance its normal. With a little preventive exercise, and paying attention to what the body is saying, suffering will be minimal.

The Best Way to Relieve Lower Back Pain

After suffering from low back pain most of my life and constantly being told by doctors that there wasn't much that could be done about it other than, minimizing my movements, and laying on a heating pad, I decided to look into it myself.

What I found was that the doctors were giving me the wrong advice. First laying on a heating pad, only worsened the inflammation that was causing the low back pain to begin with. Second minimizing my movements did help to keep the pain from getting worse but, did nothing to alleviate it.

When the low back pain is first felt, an ice pack for twenty minutes every two hours or so, helps ease the pain way more than heat. Also, using the correct stretching exercises can help to realign the discs and vertebrae in the lower spinal column which, when out of alignment, pinches the sciatic nerve causing inflammation thus, causing severe low back pain.

The sciatic nerve is the nerve that starts in the very bottom part of the spinal cord and runs down the buttocks all the way to the toes and when pinched or damaged can cause severe pain starting in the lower back and runs down the butt and thighs and can sometimes run all the way down to your toes.

There are many ways the sciatic nerve can become damaged but no matter how it becomes damaged, the damage always causes the nerve to become inflamed. Once you treat the inflammation you will get relief from the pain and the way you treat any kind of inflammation is with cold (ice packs) just as you would for a sprained ankle or wrist.

The other thing that helps me relieve the pain is stretching exercises, designed for spinal extensions or more commonly backward bending, which are often called "McKenzie Extension Exercises." These exercises are designed to strengthen the muscles in the low back which help keep your spinal column in alignment, when one or more of these muscles are weaker than others the spine can become misaligned more easily.

Preforming these exercises regularly has kept me, pain free for quite sometime and it only takes eight to ten minutes a day to stay pain free. So, if you find yourself quite frequently suffering from low back pain due to the sciatic nerve being pinched or damaged quit using heat, try ice packs and look into "The McKenzie Extension Exercises."

Various Exercises for Sciatica Pain Relief

When the sciatic nerve becomes inflamed, impinged or damaged, it can cause both motor and sensory problems to the thighs up to the toes. This is because of the stimulation of each nerve root with certain muscles of the lower limbs. During a sciatic nerve impingement, the muscle of the affected nerve root supplies become weak. The nerve root carries sensory information from the skin to the brain and so a person may experience sensory-related symptoms like numbness and tingling sensation to the area supplied by the affected nerve root.

Sciatica is the condition in which pain associated with the nerve impingement. It is commonly marked by pain that is acute and will disappear as soon as the removal of pressure from the sciatic nerve is done. The pain is described as shooting, cramping or burning which extends from the hips, the thighs up to the feet and toes.

There are three major causes of sciatica and these are spinal stenosis, herniated disc and intervertebral degeneration.

Spinal stenosis is the most common cause of sciatica. It is a condition marked by narrowing of the nerve root canal. The nerve root canal is where the spinal nerves exit and once there are bony spurs or thickening in that area, the sciatic nerve was impinged, pressured or may even become damaged.

Another cause of sciatica is a herniated disc. Our spines have intervertebral discs that act like a cushion that helps protect the vertebral bones from bumping into one another and when these intervertebral discs bulge or rupture, it will cause nearby nerves to become impinged. Furthermore, when the herniated disc occurs in the lumbar region it may impinge the sciatic nerve and cause sciatica.

The third most common cause of sciatica is degenerative disk disease. When the intervertebral disc degenerates it will cause the upper vertebral bones to collapse on the lower vertebral bones causing instability and once this happens, the spinal nerves will most likely get impinged.

There are several medical treatment that could be used such as NSAID or non-steroidal anti-inflammatory drugs which will greatly improve the swelling issues. Once the swelling has gone down, exercises are recommended to help with the residual pain, restore flexibility and prevent sciatica again.

These are the different types of exercises for each major causes of sciatica.

Exercises for Sciatica Caused By A Herniated Disc

For a herniated disc the idea is to over extend your spine toward the back to lessen the pain. The goal is to centralize the pain.

Exercise 1. Prone with both elbows bended and fixed on the floor. Arch your back as far as you can with your elbows firmly placed at the back. Hold this stretch for several seconds and then repeat it up to five times.

Exercise 2. Prone with elbows extended and palms placed on the floor. Over arch your back and hold this for few seconds then repeat up to five times but be sure to take enough rests in among these exercises.

Exercise 3. Prone with a pillow at the front for support. Bend your right elbow and place your arms at the back of the crook of your spine then do the same thing with the other arm.

Exercise 4. Prone with knee and arms extended. This is like swimming but only on the ground. You raise one leg and the opposite arm off the floor. Keep this action for few seconds and then do this to the opposite arm and corresponding opposite leg as well.

Exercise 5. The starting action of this exercise is lying down. Bend the knee and firmly place the feet on the ground. With both of your arms folded across your abdomen you do a curl up to strengthen the muscles of your abdomen.

Exercises For Sciatica Caused By Spinal Stenosis

The goal is to increase or restore flexibility of the lower back.

Exercise 1. Lie on your back with both of your knees bended. Pull one leg at a time and when you have both of the legs pulled up, stretch the lower spine by drawing both of your knees close to your chest. Keep that positions for about 30 seconds or more.

Exercise 2. With your head bowed to the ground and hips flexed, stretch your arms directly in front of you until you feel a stretch on your lower back.

Exercise 3. Lying on your back you bend your hip and knee while lying on the plinth or bed. With your left hand internally rotate your knee toward the left side of your body and try to feel the stretch on your lower back. Hold this action for few seconds then do the same with the opposite side of your body.

Exercise 4. Bring up the right ankle and cross over to the left knee. You basically make a figure-4 with your knee and ankle. Grab the left leg and pull it up to the chest to feel a stretch on the lower back. This will increase flexibility and help relieve pain. Hold the stretch for few seconds then do the same exercise using the opposite leg.

Exercise for Sciatica Caused by Degenerative Disk Disease

The goal is to strengthen your abdomen but at the same time to stretch your lower back.

Exercise 1. Do the pelvic tilt exercise by lying on your back with your hips and knees flexed. Try to tighten your abdominal muscles and flatten your lower back by trying to push your lower back to the floor. Hold action for five seconds or so and repeat five times.

How To Treat Lower Back Pain With Water Therapy

With so many causes of lower back pain, we all wish there were just as many cures. Unfortunately, that is not the case and those who deal with lower back pain on a daily basis spend almost as much time in a chiropractor's office as they do at home. That being said, we wanted to turn you on to a different kind of treatment using what is called water therapy.

You may not be familiar with water therapy, but there are a few other names that may be familiar such as aquatic, hydro, or pool therapy. For years, this form of therapy for lower back pain has been utilized by elderly people around your local communities. Ones who have endured such issues as fibromyalgia, osteoporosis, and other cases or forms of arthritis, water therapy has become a morning routine for many to make it through the day comfortably.

However, over the past 5-10 years, many people suffering from back pain have tried their hand at water therapy, even with issues such as tears and sprains. When in pain, the weight of your body can affect the way you exercise and when trying to heal your lower back, using water therapy will help reduce the stress of the weight. This allows you to have more flexible motions that would not normally be possible if you were trying to exercise in your home.

There are several things to think about when you have made the decision to try water therapy involving your health. Doing water therapy exercises with the guidance of a professional is important so you do not hurt yourself even more if the exercises given to you are not done correctly. Also, regular family doctors will tell you that if you have a fever, infection, or have had heart failure before, you should not be involved in the exercise. The safe thing to do is ask your doctor if he/she would clear you for water therapy.

However, if you are at home and need attention for mild backaches, try taking a warm bath. Even if you get in with your swim trunks, lay on your stomach and have someone pour water gently over the area of concern. A detachable shower-head that can be used somewhat like a hose to keep a steady run of warm water on the painful area would be a good investment. You can do this for around fifteen minutes.

A few other things that may help your pain is sitting in a sauna for a specified amount of time. Anytime you have a strained muscle saunas help because of the blood flow stimulation they help provide. However, a 20 minute sitting is about the maximum time you should spend and if you are pregnant, it's not an option to go in at all. There are heat wraps, electric blankets, and many other options to help alleviate pain, but finding the right research is the key.

If you suffer from lower back pain and are researching different types of solutions which include water therapy, you may want to consult your physician before you try any of them. All of our bodies work differently, which is why each of us is unique in our own way, but something that is said to work from an article on the Internet may not be appropriate for certain people to use, especially those that have other ailments that could be affected by trying water therapy or any other options to get better. So keep that in mind before you try everything you can find information on, because if you do it the right way you'll be better off in the long run, with the idea of lower back pain as something of the past.

Get Instant Lower Back Pain Relief

If you suffer from the pain in the lower back portion, getting lower back pain relief at the earliest would be your life's greatest desire. There are various long-term remedies available to get rid of this killing pain. However, when it strikes you, your first priority would be to get immediate respite from the pain. Thereafter, if the problem recurs, you would need to consult a doctor.

So what should you do to get an immediate respite? Here are some suggestions.

1. Take rest

If the pain is due to muscle strain resulting from incorrect posture or lifting heavy objects, lying down for some time could solve the problem.

2. Medication

If the pain is severe, the quickest way to get lower back pain relief is to take medication such as ibuprophen, paracetamol or aspirin. However, you should not take these medicines frequently, as you run the risk of getting addicted to them. Instead, seek advice from a doctor if severe pain occurs often.

3. Hot compress

The hot compress works on the premise that applying heat to the affected area will help to relax the muscles and reduce the pain. Thus by placing a hot water bottle or heating pads to the lower back, you can get relief.

4. Cold compress

In the cold compress technique, ice packs are placed on the lower back for a small period of time so as to cool the area and tighten the muscles. Thereafter, when the ice pack is removed the muscles will relax automatically and bring relief.

5. Massage

Getting a massage is another soothing way of getting lower back pain relief. One does not require professional masseurs to do the massage. Even, a friend or family member can massage your back for you at home.

6. Exercise

If you have a mild or bearable backache that is caused by muscle strain, exercising could help you. Here is a simple exercise that you could do; lie on your stomach. With the support of your elbows, slowly lift yourself up, arching your back such that your hips are in contact with the floor. Remain in this position for as long as you feel comfortable. Thereafter, you can relax by lying on your back.

The remedies mentioned above will only provide temporary relief. So if backache occurs frequently, you should consult a doctor. A thorough examination would reveal the underlying cause. A proper treatment for lower back pain could then be prescribed for you.

5 Simple Exercises to Get Rid of Lower Back Pain

Many people, including myself, suffer from lower back pain. Unless treated properly, back pain can affect your ability to carry out typical, everyday activities such as bending, lifting, and in some cases, even walking. I still experience back pain from time to time in spite of having lower back surgery. So, how do I deal with this problem?

The way that I deal with lower back pain is by exercising and stretching daily. I also walk on a regular basis. I only take pain pills when the pain is excruciating - which only occurs when I overdo my limits in a physical activity such as tennis or basketball, or attempt to lift something that is too heavy.

I will share with you 5 of my favorite stretches or exercises.

Abdominal Trunk Stability Exercise
Lying on back with knees bent, contract or tighten your stomach muscles while pushing the surface of your lower back toward the floor. Hold this position for 5 seconds. Repeat 20 times per set. Do 2 sets.

Single knee to Chest Stretch
Lying on back, with hand behind knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Hold for 15 - 20 seconds. Repeat with opposite knee. Repeat 5-10 times on each side.

Bridges Exercise
Lie on your back with your knees bent and with feet and knees 4-6 inches apart. Raise hips toward ceiling. Hold for a count of 5. Then lower hips slowly. Repeat for 10-20 times. Do 2-3 sets per day.

Straight Leg Raise Exercise
Lie on your back. With right knee bent, lock left knee straight and lift leg off of floor 10 inches and hold for 5 seconds. Pull toes and foot back toward knee and maintain knee completely straight until leg is resting on floor again. Do 2-3 sets of 10 to 20 repetitions per day.

Lower Trunk Rotation
Lie on back. Bend knees of both legs. Keep knees together and feet on floor. Rotate legs to left side. Hold for 5 seconds. Rotate legs to right side. Hold for 5 seconds. Repeat 15-20 times. Do 2-3 sets per day

I suggest that the exercises be done daily. If done on a regular basis, these exercises and stretches will strengthen, help to stabilize, and make your lower back muscles more flexible, thereby, alleviating pain. Remember to contact your physician before trying these stretches.

Swimming With Back Pain

Swimming is one of the greatest forms of exercise for people with back pain. Whether your pain is caused by a joint, soft tissue, spinal disc or bone injury, swimming can help you safely build muscular and cardiovascular health which promote healing. Water's density makes it an ideal workout environment; your weight is reduced in water causing less stress on your bodily structures and the density provides resistance against which your muscles work. Another plus is that warm water surrounding your body causes increased blood flow, which can help heal injured structures.

Reaping the benefits of water doesn't have to cost a lot of money. Many community centers, YMCAs and other similar organizations offer inexpensive or free access to indoor, year-round pools. While you could spring for a class, many people choose to enjoy water exercise in their own way and on their own time by swimming.

It's hard to think of a more perfect kind of workout for back pain than water exercise. As with any form of exercise, though, there is risk of injury. The best way to avoid harm when swimming is to know what can cause it. The following information will help you protect your back and neck from injury while swimming.

Form

There are various strokes used in swimming, and each has potential form difficulties. During the breaststroke, frog kick and crawl, for example, it may be easy for you to hyperextend your back, meaning that it arches inward too much. While water exercise is typically ideal for people with joint problems, a hyperextended back can cause further joint problems.

During any front or side stroke, proper form when taking breaths is imperative. If you're going fast and you need air, you may find yourself jerking your head up or far to the side for air rather frequently. Any jerking motions can cause an injury to the neck as well as the back. Make sure your head stays in line with the body when going up for air. Also, try to exhale evenly; this will decrease the amount of times you need to come up for air.

Though not necessarily a form problem, neck pain can result in beginners attempting the backstroke. This is because the muscles in the front of the neck work during this stroke to hold the head out of water. When they aren't used to being worked this hard, they can grow fatigued. Start slow with the backstroke.

When doing a flip turn underwater, it is important to keep your head tucked in close to the body. Holding it away from the body will cause the water to push it backward, straining the muscles, ligaments and joints.

See the image at http://seattletimes.nwsource.com/sports/olympics/sydney_00/bysport/swimming/strokes.html for more detail about the different types of strokes commonly used in swimming.

Different Strokes

If you have back pain, it may be best to rely on backstrokes and sidestrokes when swimming. These styles are less demanding of the back. Strokes that involve screwkicks, or rotation of the knees and ankles, should be avoided as they can strain the lower back and sacroiliac joints.

If your back pain starts or worsens when swimming, try to find a trained coach or physical therapist to watch you in action. He or she can identify form problems and help you find a pain-free style. If this doesn't help, take a break from swimming and seek further diagnosis.

Swimming is a great back pain exercise when done properly. Educating yourself about the risks will help you avoid them.

Are You Experiencing Back Pain and Want To Know How to Make Your Back Pain Go Away?

In this article you will learn the treatment for back pain, the common causes, and the ways of preventing back injury. Nearly everyone at some point in their life will experience back pain that can interfere with their daily activities, work or recreation.

My wife and I both have suffered from severe back pain. We have gone to physical therapy and to chiropractors and have learned that doing daily back exercises and walking was crucial to the health of our backs.

Common Causes of Back Pain

You can experience back pain after lifting a heavy object, moving suddenly, sitting in one position for too long or having an accident or injury.

The Structural Problems That Can Cause Back Pain:

Ruptured or bulging disc (the cushions between your vertebrae).
Sciatica nerve (discs pressing on the nerve, causing a shooting pain down the buttock and leg).
Osteoporosis (loss of bone density, increasing the risk of vertebrae fracture).
Irregularities of the skeleton (abnormal curvatures of the spine, scoliosis).
Arthritis (narrowing of the space around the spinal cord).

Risk Factors That Contribute To Lower Back Pain:

Physically strenuous work.
Sedentary work or lifestyle.
Obesity.
Age.
Smoking.
Stress.
Pregnancy.

How To Diagnose A Back Injury:

A thorough physical examination, with medical and family history.
X-Ray imaging.
MRI scan.
Bone scan.
Ultrasound imaging.

Treatment For Back Pain:

Most back injuries can be treated without the need for surgery. Home treatment for back pain involves using the following methods:

Stop normal physical activities for the first few days.

Put ice on the injured part of the back (the ice pack should be wrapped in a towel). Ice the back several times a day for a maximum of 20 minutes at a time for 2 to 3 days.

Apply moist heat 24 to 36 hours after the initial back injury for several times a day for a maximum of 20 minutes at a time.

Take over-the-counter pain relievers, such as acetaminophen (Tylenol)or ibuprofen (Advil or Motrin) to help reduce pain and inflammation.

Sleeping in a fetal position with a pillow between your knees will help to put less stress on your back while you sleep. If you sleep on your back, place a pillow under your knees to relieve the pressure on your back.

Refrain from doing any exercises, stretching, heavy lifting, twisting or strenuous activities for at least two to three weeks. Then gradually resume your exercise program with your doctor's approval.

When To Get Medical Attention:

Back pain after a blow or fall.
Loss of bowel or bladder control.
High fever with back pain.
Swelling or redness on the back of the spine.
Severe shooting pain traveling down your leg.
Numbness or weakness in your thigh, leg, pelvis or buttocks.
Blood or burning when you urinate.
Extreme pain when you lie down, which keeps you awake at night.
Back pain lasting longer than four weeks.

Ways of Preventing Back Injuries:

Back stretches, it is important to stretch your back muscles before doing exercises or other strenuous activities.

When standing or sitting, do not slouch (keep your weight balanced when standing on your feet).

When at home or at work, your work surface should be at a comfortable height for you (ergonomically correct).

Wear low-heeled, comfortable shoes.

To reduce stress on your back, sleep on your side with a leg pillow between your knees on a mattress that gives you firm support.

Do not lift objects that are too heavy for you, ask for help. When lifting, bend at your knees not at your waist, use your leg and stomach muscles, while keeping your back as straight as possible.

Do not twist your body when you are bending down to lift up an object.

Do not lean forward while reaching for an object. Stand as close as possible to the object you are lifting.

Place a lumbar pillow or rolled up towel behind your lower back when driving or sitting for long periods of time.

When driving on long distances, stop and walk around at least once every hour.

Stay on a proper diet and try to reduce excessive weight.

To promote new bone growth, take a daily vitamin that includes, calcium, phosphorus and vitamin D.

If you smoke, quit smoking. Smoking reduces blood flow to the spine and spinal discs.

As part of our treatment for back pain, my wife and I do daily back exercises, use a Chi Machine, an Inversion Table, a Rebounder and walking to keep our backs in good shape. We have found that these methods work for us!

3 Ab Exercises That Don't Hurt Your Back Or Neck

One of the biggest complaints people have about doing ab exercises is that they hurt their back and neck. Indeed, some of the more commong stomach workouts can indeed place a lot of strain on your lower back and neck, cause discomfort and even pain.

However, doing a stomach workout does not have to be this way. It's entirely possible to get an awesome abs workout without feeling any discomfort in your back and neck. A lot depends on your choice of exercises. You just need to do the right ones.

Often, stomach exercises that involve lifting your torso toward your knees are those that create neck and back strain. However, the opposite movement is often much easier on the back. I'm talking about exercises in which you bring your knees and legs toward your chest. You're still crunching your abs to get that tightening feeling but you don't have to lift your head or back off the floor so you're not placing too much strain on them.

Here are 3 ab exercises you can do without hurting your back:

1. Hip lifts - Bring both legs up straight at a ninety degrees angle to the floor. Keep your entire upper body and head on the floor. Lift your hips a bit of the floor pushing your legs straight up. Make sure to use your abs to make this movement. When you go back down, don't let your legs fall toward the ground. Maintain control over them throughout the movement.

2. Reverse crunches - Similar to the regular crunch, you begin this exercise by lying on the floor with both legs bent at the knees. Lift your legs a bit off the floor. Curl both legs toward your chest. You may raise your buttocks off the ground a bit to bring your knees close to your chest. Don't lift your head to not strain your neck. Make sure to exhale while bringing your legs up and inhale while lowering them. Don't let your legs touch the ground.

3. The third abs exercise that you can do without hurting your neck and back is what I like to call the half-bicycle. The bicycle abs workout is done with a movement of your upper body and lower one both. In this version, you only use your legs.

To do the half-bicycle, lie on the ground, raise both legs a bit off the floor and begin alternating between them, bending one and bringing it toward your upper body and straightening the other a bit over the ground.

You can and should do abs exercises. If you suffer from neck or back pain, do these exercises and you may feel better.

7 Steps to Eliminate Lower Back Pain - Permanently!

Do you suffer from Lower Back Pain? Would you like to move around free and easily, being able to do sport or just play with your children... without the fear of your lower back pain getting worse?

Well, you are in good company. Over 80% of adults experience lower back pain at some stage. Most leave it for months or years before they do anything about it. Yet there are some simple steps to follow that can eliminate your lower back pain - completely and permanently.

Step 1: Muscle Stretches

Yes I know you know about stretches. There are countless ones about and all say they are the miracle cure to your lower back pain... only if you do them this way or that.

But there are no miracle stretches. Sure there are better ways to stretch, but the most important aspect is not how to stretch. The most important aspect of stretching is stretching the right muscles at the right time. There are certain muscles that cause lower backpain. Stretch these and lower back pain will ease, stretch them at the right time and you will not only remove lower back pain you will improve your flexibility in half the time or quicker.

Step 2: Muscle Strength

So which gym am I promoting or which type of exercise is best. In fact - if you don't improve the nerve supply or the blood supply to your muscles, no exercise will create the benefits you need. If a muscle has its' nerve or blood supply compromised, then no matter which exercise you do, the muscle will not gain strength.

Without muscle strength, you fail to have your joints supported. Also if one muscle is too weak it can callow another to tighten. So you need to know the best stretches and strengthening techniques or your muscular system will not heal 100%.

Step 3: Joint Mobility

Your joints need to move freely and easily. If the joint gets "sticky" then the muscles around it will tire out or tighten up. If a joint moves well the muscles are able to function correctly and stay in their ideal state of tension.

But... surely moving joints is in the domain of Chiropractors, Osteopaths and Physio's. Actually there are many techniques that you can use at home to get your joints moving freely and easily. Add in the muscle techniques and the major causes of lower back pain are eliminated, simply and easily.

Step 4: Inflammation

Inflammation can be removed through medication, supplements, Homeopathics and other natural products. You can also use Acupressure or Acupuncture (although Acupuncture is hard to use at home - who wants to stick needles in themselves anyway) which are both highly effective at removing inflammation.

If your joints are tender to touch, if your muscles are sensitive also, then inflammation is likely there. Removing it helps the area heal faster. Left there too long and the area will stiffen and become slower to heal, and even scar tissue can form as a protection.

Step 5: Posture

Is you posture correct, do you stand up straight? Well don't be alarmed, neither of these is important. Posture is a function of lower back pain, energy levels and general health. If you are suffering lower back pain, then your posture changes to accommodate it. If you are tired then you will slouch and have a less ideal posture. Posture is important to help the long term removal of lower back pain and the next step is vital in all postural issues.

Step 6: Rest

Rest means rest. Yes you should relax and rest, stop using your spine each day for at least an hour. Take time here and there to lie down and stop fighting gravity. Gravity is the biggest cause of stress on your spine and muscles.

Lying down is the only way you can rest against gravity. If you lie down a few times a day then your muscles will not tire as easily, joints will have less pressure on them, your disc in your spine will not be squeezed as often and your energy levels in general will be better.

All you need to do is every few hours, take a 5-10 minute break and lie on the floor. When you get home and watch TV, lie on the floor or sofa to rest while you watch the TV. All these help to ease tension off your spine and will also benefit your posture - as if you are less tired, if your muscles have more energy - your posture will improve.

Step 7: Seek Help

If in doubt seek help, if lower back pain persists see your doctor. Lower back pain will usually ease itself within a few weeks. If you use the steps above then you can shorten this time considerably. However if lower back pain persists... seek help. If you follow these 7 steps to eliminate your lower back pain, you will find pain disappears quickly and easily. If you fail to complete any of these steps, or worse if your practitioner does, then lower back pain will return at some stage. To find out which muscles to target, how to move your joints and all the details on the other steps just visit our web page on lower back pain.

Low Back Pain Relief - Exercises You Can Do At Home

Low back pain relief is foremost on the mind of those who suffer from chronic back pain. A lot of people are suffering from pain in the back; although in most cases, the pain is completely manageable. One of the major causes of the pain are inflexible and weak core back muscles that include the lower back muscles, the abs, the hamstrings, and the butt muscles. If these muscles are kept supple and strong, you will be taking away one of the chief causes of lower back pain.

The problem is easy to correct with proper exercise. You can combine it with a complete body workout that will also condition the rest of your body. If the pain is being aggravated by excess weight, you need to shed off those extra pounds. But before performing any exercise, be sure that you have your lower back examined by a doctor.

One of the exercises you can perform for low back pain relief is the stability ball hyperextension. This is done by lying down on the stability ball with your stomach. Your upper thigh should cover the top part of the ball. You should then put your feet flat against the wall with the toes touching the floor. Put your fingers on your temples and point the elbows on the sides. You will then have to lean forward as far as you can without moving the feet. Pull the torso as far up as you can and feel the tightening in your lower back at the end of each repetition. This exercise should be done from five to twenty times.

You can also do the toe touch. With your feet together, bend over while slowly ensuring that your knees remain straight. The arms should be fully relaxed and hanging loose, with the fingers pointed towards the toes. Do not force the stretch; rather, let gravity work on your form and hold the position for around thirty seconds. This exercise is one of the low back pain relief exercises that you should do on a regular basis.

There are a lot more exercises that can help relieve any back issues that you are having. You need to work through a variety of them to see which works best on the pain you are having. Make sure before starting any exercise that you get the approval of your doctor, as you do not want to injure yourself any further.

You do not have to continue to suffer in pain there are lots of low back pain relief options available to you. Find out what works best for you, and get back into your pain-free life.

Causes and Cures For Upper Back Shoulder Pain

When you hear people complaining of back pain, the pain is usually in the lower back. However, not all back pain is low in the lumbar region. Some of it is up high. The reasons for upper back shoulder pain are usually different than the reasons why people get lower back pain. For the most part, there are some serious things that could be going on, but many that have this type of discomfort have done something to cause the pain, and there are some simple things that can help clear up the pain within a few days.

Sometimes, all you have to do is sleep funny to get upper back shoulder pain. If you like to sleep on your side or stomach, with your arms around your pillow or curled up in front of you, you can sleep in the wrong position, you can easily cause a muscle to pull or strain. This will be something that causes you discomfort for just a few hours. Usually simple yet slow stretches will alleviate some of the discomfort. If the pain does not go away in a few hours, it is more than just how you are sleeping each night. Topical lotions that produce heat can help.

If you work at a computer or desk all day long, and you suddenly feel upper back shoulder pain, it could be that you have been holding your neck, arms, and shoulders in a bad position. This often happens to people when they start a new job or get a new desk either at work or at home. They are sitting and working in a new position, thus straining muscles that may not have had much of a workout. The first clue this is happening is a sudden onset of pain.

For this type of muscle strain, it may talk longer than a few hours to get the pain to dissipate. The first thing to do with this type of upper back shoulder pain is to stop what you are doing. Allow your arms to hang and let your muscles relax if you can. If you have a muscle spasm going on, it is going to hurt not matter what you do. You should probably take some time away from your desk and apply ice to the sore areas to reduce inflammation (which causes a lot of the pain), and then heat to relax the muscles. You can try an over the counter anti-inflammatory as well.

If you have upper back shoulder pain that is not getting better with rest, medication, and heat-ice therapy, you may want to see your doctor. It could be that you need stronger medication that you can only get through prescription. Some injuries require a muscle relaxer to get this spasm to let up. You may also need to have your spine realigned by a chiropractor in some cases, though most spinal problems are in the lower back. A relaxation or deep tissue massage may also help to loosen things up and get you up and moving again.

How To Treat Chronic Lower Back Pain

Here's a list of 10 principles for successfully treating chronic lower back pain

1. Most back pain is personally generated. It's all based on the law of too much and too little. Just ask yourself what do I do too much of and what do I do too little of that's caused my back pain? It's usually too much sitting down and too little strength and flexibility exercise.

The good news is that if your back pain is personally generated, there's a fair chance you can personally 'ungenerate' it.

2. It's muscles that move bones out of alignment. The good news is you can get muscles to move bones back into alignment - if you do the right exercises.

3. The cause of the pain is rarely at the site of the pain. Rubbing, crunching, heating and vibrating the spot where it hurts won't do as much good as strengthening and loosening the muscles that have allowed you body to move out of alignment.

4. The X-ray tells you what's happened; it doesn't tell you what's caused what's happened. Without the 'why' it's just another useless medical tool.

5. Most people with back pain don't have a regular and systematic strength and flexibility training program. Duh! The likelihood of a doctor or surgeon prescribing a decent strength and flexibility training program to get your body back in alignment is extremely remote.

6. The cheapest and most effective way to get yourself back in alignment would be to join a yoga group and spend at least half an hour a day doing yoga. Most people aren't prepared to do that. Their pain persists. Duh!

7. It's a big task expecting to get better by having someone do something to you - sooner or later you have to do something to yourself. You can't outsource your strength and flexibility training program - nor your sitting posture.

8. If you're prepared to devote a couple of hours a night doing a few simple exercises in front of the TV, you may well find that in a couple of months you feel heaps better. Just remember a good fix is unlikely to be a quick fix. It could take more than a couple of months. It could take a year, but in ten years time you'll have been pain free for nine years.

9. Back pain is a symptom of bones being out of alignment. Treat the cause not the symptom. The cause is usually tight hamstring, buttock and hip flexor muscles that have dragged the pelvis out of alignment. When the pelvis moves the bones above it move stretching ligaments, tendons and muscles beyond their pain threshold. Discs become herniated. If a portion of the disc hits your spinal cord you'll really experience pain. It will hurt to sneeze and cough. If the disc impinges on the sciatic nerve you'll get sciatica.

The solution? Square the pelvis up and the bones above it will go back to where they belong. Pressure taken off ligaments, tendons, muscles, discs, spinal cord and sciatic nerve. Problem fixed. Pain goes away.

10. Don't ask what your doctor, chemist, chiro and physio can do to fix back pain, ask what you can do for yourself.

What Causes Back Pain Between The Shoulder Blades?

Back pain is something that strikes virtually every person around the world, both men and women of all ages. It's said over 80% of us will seek severe back pain relief at one time or another.

Causes...
While not as common as lower back discomfort, many people feel back pain between the shoulder blades (the scapulas). This upper back pain between the shoulder scapula can be caused by a number of factors:

• Being physically fit and trying to look good have never been more prevalent so... many young people spend a lot of time exercising. Often they are over-doing it, doing the exercises incorrectly, not properly warming up and stretching. This causes the muscles that run from their neck down between their shoulder blades to get strained very easily. Exhaustion of the muscles causes back pain between the shoulder blades too, so don't push beyond your effective limits.


• Many of us are spending more and more time in the office, sitting in uncomfortable office chairs (with bad posture), taking phone calls (with the phone propped between the ear and shoulder), lifting, twisting, bending and doing tasks that cause our bodies to tire out. When your body gets tired, usually your back begins to sag and back pain between the shoulder blades sets in.


• As mentioned, those of us with poor posture tend to slouch - which can cause pain throughout the back, not just in the upper back area.


• Men and women who are overweight and women with above average sized breasts tend to have back pain between their shoulder blades thanks to the added strain of the weight placed on their spinal column.


• Add in potential medical disorders and diseases such as a pinched nerve, disc herniation, disc degeneration, and others... and the muscles in the upper back don't stand a chance.

These things are only a few things that can be the causes of back (thoracic) pain, but they can cause discomfort ranging from mildly annoying to seriously painful, chronic and debilitating.

It is important to do what you can to address and alleviate these issues. We have enough to worry about under normal circumstance without adding in pains from back issues.

First... as always, before you seek upper back pain relief and start self treatment, see your doctor to get a diagnosis of what is creating your particular issue.

Causes for an upper back problem and back pain between the shoulder blades are many and varied and you need to find out what condition is causing your aches before you do anything that could make them worse.

Be sure to follow whatever advice your therapist recommends. I'm constantly amazed at how many of us pay for professional advice - and then ignore it.

There are back pain exercises to help loosen the muscles and strengthen your back, but those who do exercise need to ensure that they don't overexert themselves when cycling, running, training on the elliptical machine, or other activities. Make it a point to get a good stretch both before and after exercise.

Those spending a good amount of time in the office need to ensure that they have comfortable chairs to sit on. A poorly designed chair is more of a common cause of chronic back pain between the shoulder blades than most of us realize.

I like seeing a shapely leg as much as the next man, but many women wear heels that are too high, and the overly high heels contribute to their back aches. (As well as damage the feet.) Wearing comfortable shoes in the workplace is vital for back pain relief. Save the heels for a night on the town.

Poor posture can easily lead to a herniated cervical disc. It is easy to slouch, but correcting your posture will go a very long way towards avoiding potentially severe back problems.

If you suspect that you have poor posture, take a look in the mirror to check it out. If your chin is more than 2 inches in front of your chest, then you are probably hanging your too head low and slouching.

Roll your shoulders back and lift your head towards the roof. Straighten your back and lift your chest to correct your posture. You need to make the effort to walk around with good posture, it may be a hassle, but it's easier than surgery, years of physical therapy, medication and trips to your physician.

Those with large breasts should ensure that they wear bras that offer sufficient support. Larger breasted women can visit a bra specialist to obtain information on what kind of bra is the best to provide the necessary support..

Taking these small steps to change can actually help you reduce the amount of back pain between the shoulder blades that you experience, and you may find that these few small changes are the difference between acute discomfort and a pain-free life.

Five Benefits of Doing Pilates Pain Relief Exercises To Relieve Chronic Pain

Lack of exercise and repetitive movements can cause certain muscle groups to tense and become stressed. This can lead to bad form, imbalanced muscles, tight closed-up joints, and short tendons and ligaments to act up. These tight, short tendons and ligaments inhibit movements and do not work functionally. Over time, tight joints become stuck and stiff and lose its ability to move.

Pilates pain relief exercises are specific to even out tight cranky angles in joints. It is about smooth, well-controlled movements that are recommended to address tight muscle knots. When done properly, the risk for injury is minimal and it is also a good method to use in building flexibility, muscular strength, tone, posture, stress and tension relief, and core muscle endurance.

If you are a beginner, it will be a great idea to understand the fundamentals of the Pilates Method. Pilates is a total body conditioning regime that is aimed at stretching and strengthening you at the same time. It also teaches core connection - body mind connection. Its effectiveness as a pain relief exercise works in a way that it aligns certain parts the body back to its neutral position.

Tips on the benefits of pilates pain relief exercises:

1. Increases Flexibility

Pilates is commonly known to increase flexibility of all the tight muscles of the body, namely the hamstring, lower back, neck and shoulders. It has a series of exercises that increase flexibility of other tight areas like the hips, side and front of the body and middle back. The routines are done on the Pilates machines are very specific and highly recommended to achieve good results.

Strengthening and stretching are very important as they help in maintaining physical balance. All of these pilates pain relief exercises promote both strength and flexibility. Once the body's muscle coordination and flexibility are improved, the person would start seeing results in relieving pain especially in the back, neck, shoulders and knees.

2. Improves Muscular Strength

Muscles get stronger when they are used more often; likewise the bone gets denser and stronger when it is challenged. Bone density naturally declines when the one reaches the age of 30 or earlier. It's a major health issue especially for women who suffered from osteoporosis. Lack of exercises can indeed result in weaker bones because less demand means porous bones.

In order to lessen the risk of spinal issues, pain, fractures, and conditions associated with osteoporosis, it is highly recommended to perform some pilates exercises to strengthen the bones and muscles.

Pilates exercises have proven to maintain the density and the mass of the bones specifically those that involve resistance and weight bearing. In these techniques, the muscles and bones are pitted against gravity. Pilates involves bone strengthening exercises that support the spine and teach safe movements and posture that can be used everyday.

3. Develops Proper Posture

Good posture means the body is balanced and in sync. It assists the body to have good flexibility and wider range of motion. Pain in the neck, shoulder, and back is contained when the core, back and abdominal muscles are developed evenly and well balanced.

As daily tasks and activities related to sports and fitness can cause the imbalanced development of certain muscles, those that are used less often become weaker. And those that are used often become stronger. Pilates exercises improve posture and promote uniform bilateral muscles, thus creating a well centered and balance body.

4. Relieves Stress and Tension

Stress is major factor for muscle tension where the muscles can act up and become sore. Pilates, with its mind and body exercise technique, can relax a person's mind as well as loosen those muscles that are over tight. This eliminates tension, which is particularly beneficial for people experiencing from simple ache to chronic pain in the neck and shoulder areas. This can even prevent more serious conditions linked with high levels of stress including stomach ulcers, hypertension, migraines and heart attack.

5. Strengthens Core Muscles

The core muscles in the central portion of a human body include the pelvic floor, abdominal group, and diaphragm areas. These components essentially provide support to the spinal column and hold the key to overall posture. Aside from just properly maintaining the body's posture, it also provides stability to most bodily movements. Once the core muscles are weakened, not in sync, it can manifest to pain in the lower back and ultimately affect the body's ability to function normally.

Pilates aims to strengthen the core and alignment of the spine through stretching and strengthening movements. Its resistance training allows the core musculature to be stressed at a certain intensity level just enough to provide the desired result.

Dealing With Lumbago and Lower Back Pain

Most people at some time in their life will experience lower back pain, which also known as Lumbago. Knowing what Lumbago is and some ways to help relieve the symptoms may save you from some painful days.

There are many different degrees of lower back pain that people with Lumbago suffer from. Some people may have severe pain which may need medical attention or some may have a constant ache. The pain may be intensified from such things as being overweight, damp or cold weather, having very bad posture, or the straining of the lower back muscles. Lumbago can also get worse the older and more unconditioned a person gets.

What is Lumbago

Lumbago is most often caused by the straining of the lower back muscles. This can occur from a sudden bending or twisting motion or from improper technique when lifting something that may be heavy. Sometimes the muscle strain to the may not be felt immediately and may come on gradually as the area tightens up. Since Lumbago is muscular in origin, there are ways that these symptoms can be reduced or alleviated. Such things as improving posture, reducing body weight, cardiovascular exercises, weight training, and stretching, are all techniques that can be done to prevent Lumbago.

What You Can Do

Low impact aerobics like swimming, bike riding, and walking will help build up your conditioning and help you lose those unwanted pounds. Begin with a regimen of 2-3 days a week of 15 minutes of light aerobic work. Gradually build yourself up to 30 - 40 minutes for 4-5 times a week and watch the results really start to kick in!

Strengthening the core muscles is crucial to preventing Lumbago. Having strong abdominal muscles will give support to your lower back. It is also important to strengthen the muscle of the lower back as having muscle balance of strong lower back muscles and strong abdominal muscles will give you the core balance needed to help prevent getting Lumbago. Your core is a natural girdle that straightens you up, pulls you in, and protects your lower back. Often people will want to work there abs everyday but one must remember that it should be treated like any other muscle group and not worked everyday. Working abs everyday will often lead to straining the lower back muscles especially if the exercises are not done properly.

Stretching exercises will give you a greater range of motion and increase your flexibility. When stretching, 10-15 minutes of moderate stretching is usually enough. It is important to stretch your hamstrings which are the muscles in the back of the upper legs. Having hamstrings that are loose and not tight will give your lower back a better range of motion. Having flexible hamstrings does not put the strain on your back muscles as tight hamstrings will. Stretching is another great way to help prevent Lumbago.

Having Lumbago can be devastating to a person's everyday life. Knowing there are some steps you can take to improve your posture, muscle strength and general fitness can lessen the symptoms and possibly prevent Lumbago.

Stop Your Lower Back From Hurting - 3 Simple Exercises to Instantly Stop Feeling Pain Back There!

Don't let your back pain spoil your day! There are plenty of ways for you to get instant relief from the pain, even without taking any painkillers. All you have to do is make a little bit of space and start doing some simple exercises to loosen up your muscles. And that should be enough to stop your lower back from hurting and get you started to enjoy the rest of your day!

These exercises below work well to get the blood moving in your body, release the endorphins, and throw the pain in your back away, at least for the time being:

1. Knee Bends

Use a chair, desk, or table for support. Place your hands on the support, then slowly bend your knees to lower yourself as much as you can comfortably go. Remember to exhale while doing so. Then slowly bring yourself to stand back upright while inhaling. Do this motion for 10 times.

2. Waist Twist

Stand with your legs slightly apart. Let your arms fall loose to your sides. Then, gently swing your arms left and right, letting your hands pat the lower part of your back each time they reach around. This will gently massage your kidneys. Do this motion for about 10 times also.

3. Hip Roll

Remain standing with your legs shoulder-width apart. Tighten up your stomach muscles and place your hands on your hips. Imagine you are playing the hula and just start rotating your hips 5 times clockwise and 5 times anti-clockwise.

How do you feel now? You should no longer feel the pain in your lower back after doing these exercises properly, and be able to get on with your daily activities as usual now!

But don't get me wrong here...

These exercises are not meant to PERMANENTLY stop your lower back from hurting. Once you have regained mobility and flexibility after doing the exercises, you should definitely look into finding what is the root cause of your back pain, and how to get rid of it altogether in order to enjoy life to the fullest, for good!

Back Pain: Is Your Gym Training Aggravating or Even Causing Your Back Pain?

Every day, thousands of people worldwide experience this sudden onset of excruciating back pain, and they all have the same questions:

• What did I do to suddenly be in so much pain?


• How can I prevent it from happening again?

To answer the first question: You strained your back because of either overuse or the wrong use of certain muscles in your body. Now, the muscles reacted in the only way they know to protect your body from further injury: by contracting the muscles. So, in a sense, by causing you to feel the pain, your body saved you from worse.

From my own experience as a back pain sufferer and also working as a personal trainer in several gyms, the reason you are in pain is not the movement you just made or the weight you just lifted. The pain is the result of muscle imbalances somewhere in your body that have developed over the course of your life. These imbalances develop when a muscle in the body is getting too strong, while its opposing muscle has been underused and is therefore weak. An example is the imbalance between very tight thigh muscles, which can be found in many people, while their hamstrings are extremely weak. This imbalance causes the hip, and thus the lower back, to get out of their normal alignment. This, by the way, is one of the most common underlying causes for back pain.

Another common muscle imbalance in the body is a strength difference between the right and the left side of the body. To explain how such a strength difference would affect your gym training, let's have a look at the Seated Bench Press. As this is a great chest exercise, most people do it as part of their workout routine. If you were new to the exercise, you would start with a low weight, and probably be pleased with yourself that you can easily push the bar all the way up. But then, suddenly, after the sixth or seventh repetition, you feel the muscles in your lower back contract, it is as if you suddenly have a knot on the right side of your spine. You can hardly manage to bring the bar back down, and when you try to get up from the bench, you realize that you can no longer stand upright due to the terrible pain in your back.

What has happened here? Due to what you have done all your life up to this point, like working your job, playing computer games, playing tennis, etc., your right arm may be much stronger than your left, which is actually another very common muscle imbalance in people. Totally unaware of this discrepancy, you start to push up the bar with a weight of let's say 20 pounds. However, because your right arm is so much stronger, you might actually be pushing 14 pounds with the right arm, and only 6 pounds with your left arm.

But there is more. Not only do you push more weight with the right arm - which strengthens the already stronger side even more - but in order to accomplish that, you actually have to twist your spine when you initiate the pushing up movement. And it is this twisting of the spine that is causing the sudden muscle contraction in your back. This can happen in the very first training, but it can also happen four or six months into the training, when you are starting to lift much heavier weights. Because of the way you have trained so far, you have conditioned your stronger side to become even stronger, so at some point, your right side may be pushing 60 pounds when you initiate the movement, while your left side is only pushing 20! I am not exaggerating, I have seen this happening!

So, instead of actually doing your body some good, you have actually caused some more damage. Not only have you increased the gap in muscle strength between the left and the right side of the body, but what is worse, on top of that you have created a serious problem in your lower back.

However, it does not necessarily take some new exercise to cause your back muscles to contract. If you have a muscle imbalance somewhere in your body, any movement like bending down to pick up a pencil or twisting your body in the car to look over your shoulder can cause it.

As a personal trainer and body awareness teacher, my advice is that you should go and find someone who can check your body for existing muscle imbalances before you take up any weight lifting training, or for that matter, any kind of fitness training. But even if you have already started your training, you should have your body checked in order to prevent injuries caused by muscle imbalances. Once you know what imbalances you have, it is a matter of doing the right exercises for a few weeks to correct them.

The only way to find these muscle imbalances is through a thorough body assessment. Unfortunately, only very few gym trainers, or doctors and physical therapists for that matter, know what a muscle imbalance is, and are therefore unable to tell if you have any. They would not even spot them if they were watching you train. And this is one of the main reasons why people hurt their backs in the gym.

Early Pregnancy Lower Back Pain

Lower back pain usually occurs in the first trimester of pregnancy and is pretty common. A lot of times the pain can be one of the first signs of pregnancy. Two most common causes of the pain is your expanding uterus and the hormonal changes. The expanding uterus can cause a change in posture putting a strain on the lower back. Hormones produced during pregnancy affect the back and can cause pain. Another reason might be your spine might be out of alignment.

Ways To Alleviate Lower Back Pain

• A good way to alleviate the pain during your pregnancy is to pelvic tilts, they will strengthen the back and reduce the pain. Try to avoid lying flat on your back because the weight of your uterus may press on the vena cava.


• Start an exercise program to stretch and strengthen back muscles,legs, and abdomen. Swimming for example is a great way to strengthen the abdomen and lower back.The buoyancy takes the strain off your joints and back


• Avoid high heels and wear comfortable shoes such as flat heels. As your belly grows and your balance shifts, high heels will throw your posture even more out of whack and increasing your chances for pain.


• Posture is very important. Always stand upright. Pregnant women tend to slump their shoulders and arch their backs as their bellies get bigger, this can put an additional strain on the back.


• Avoid gaining too much weight.


• Another more uncommon way is to get chiropractic adjustments. This a great way to relieve the pain. Just make sure you find a chiropractor that specializes in pregnant woman

What Kind of Mattress For Lower Back Pain Can Provide Good Night of Sleep?

Lower pack pain is characterized by a nagging soreness at the lower back area starting from the waist up to the hips and buttocks. If you are suffering from this condition, you will know how debilitating lower back pain is and how much it can impair your functions every day.

Here is the thing, you can greatly alleviate this condition if you pick the right mattress. There are so many orthopedic-type mattresses available that specifically cater to this particular problem. Your job is to sift through these choices to find the one that will really work for you well.

Let me give you an advice-go for those mattresses that have a slightly cushiony and bouncy mattress feel but still firm enough to give sturdy support to your upper body. Experts say that the upper body needs a firmer support but the lower part of the body needs something to cushion it.

Your best bet is to go for latex mattresses. This type of mattress is well-known for its slightly bouncy and slightly firm mattress feel. Latex itself is bouncy so you should expect the mattress to have the same feel to it.

You have two options-choose Talalay latex or Dunlop latex. Talalay is bouncier than Dunlop which is why this is more popular and lot more common today. But the fusion of Dunlop and Talalay in one mattress provides a supportive and comforting mattress that can withstand wears and tears for a long time.

If some companies tell you that Dunlop is better or that Talalay is better, do not believe it right away as both these latex manufacturing style is inherently good. The pincore holes integrated in it are the ones that can give you right combination of support and comfort that your body needs.

On the other hand, memory foam mattress is also known as a mattress that can alleviate pressure points, body aches and pains. However, some people feel lower back pains more likely because of the unbalanced comfort and support as the mattress tend to be a bit firmer than what you may have been accustomed to so it takes a bit of time getting used to it.

Your best bet is to go for semi-firm mattresses. Latex can be a bit expensive so you have to run through as many choices as you can to find out which brand is really worth buying.