Lower Back Pain from Sitting Too Long - Useful Tips

There are lots of times when we keep sitting continuously during work or while watching a play or a movie in a theatre. We also enjoy sitting because it is more comfortable and relaxing when compared to standing. But we do not realize the kind of back ache problems such continuous sitting could create. This is realized by people after they get up from their seat and find it slightly difficult to move swiftly. We would, in this article, look at some of the tips to get rid of this problem.

Do not sit continuously in a place for more than fifteen minutes even if you are at your work place. Try to take a walk down the aisles and have some chats with your colleagues. Such breaks should be taken for a couple of minutes. This will not only cure the back pain problem but it will also make you more active and fresh.

Try to place some supporting pad between the chair and your back. The support could be anything right from a pillow to any other cushion. The type of padding depends on the kind of chair you are sitting in. If the supporting back of the chair you are sitting in is very straight and erect, then you would probably not require a pad. But if the chair back is slightly curved or bent, then a soft pad is definitely required.

The angle of the hip and the knees is very important and it should always be at right angle. If possible try to get some foot rest where you can place your feet while you are sitting. One more important thing is that you should not keep your feet crossed while you are sitting. You must also ensure that the feet are perfectly placed on the floor and not just some portion of the feet is touching the floor.

Guide to Effective Exercises For Kyphosis

Exercises for kyphosis can be an effective way of treating this condition naturally. Kyphosis is a deformity that involves the rounding of the upper back. Although mild kyphosis may not cause any major problem, the severe cases can affect various organs, tissues and nerves of the body resulting in pain and other physical problems. Let us have a look at the causes and symptoms before moving on to the exercises for kyphosis.

What Are The Causes And Symptoms Of Kyphosis?

Thoracic kyphosis can be caused by factors such as poor posture, poorly designed exercise programs and internal organ stress. When the upper back is rounded more than 40 to 45 degrees, the person is said to suffer from kyphosis. The most common symptoms of this condition include the appearance of poor slouching posture with a hunched back, mild back pain, stiffness or tenderness in the spine and muscle fatigue. In most cases these symptoms may remain fairly constant and may not worsen with time. But in severe conditions, the symptoms may worsen and lead to an exaggeration of the hunch. In rare cases it may also lead to neuralgic symptoms such as loss of sensation and bladder control.

Our spine is composed of the vertebral bones that are held together by fibrous bands called ligaments. The vertebral column consists of neck vertebrae, thoracic vertebrae and the lumbar or lower back vertebrae. The lumbar vertebrae carry most of the body's weight.

Kyphosis is of three main types. Postural kyphosis, observed more commonly in girls than boys, is caused due to poor posture, weakening of ligaments and muscles in the back. Scheuermann's kyphosis occurs due to structural malformation of the vertebrae. Congenital kyphosis, the least common of the three, is a result of an atypical growth of the vertebrae during development before birth.

Exercises For Kyphosis Treatment

Choosing proper exercise for kyphosis is very important for getting the best results. One of the best exercises for kyphosis is the prone extension. This exercise should be done by lying face down on the floor, with the arms placed at your sides and the palms facing down. Then put both your feet together, squeeze your butt muscles and lift your chest as high as you can. Lift your arms while rotating them externally squeezing your shoulder blades together and downwards towards the middle of your back. Do this, while look straight in front, keeping your head aligned with the rest of your body. It is important to choose an exercise for kyphosis that corrects the weakness in the muscles extending up to the spine as well as forward head posture.

Another exercise to achieve good postural alignment and reduce strain on the muscles involves sitting at the edge of a chair with knees spread apart a little bit. Then as you perform a slight anterior pelvic tilt, rotate your arms so that the palms are facing forward. Then align your head with the rest of the body by retracting it and breathe naturally while holding this position. You can look forward to a healthy back and good posture after performing these exercises for kyphosis.

Lower Back Pain Stretching Exercises

Lower back pain stretching exercises are a good place to start when your job involves a lot of sitting for long periods of time. The most common areas I see day in and day out with my patients are the hamstrings and the hip rotators.

This makes sense when you consider that these muscles are often placed in positions in which they are at their shortest. Sitting, especially at the computer or while driving, keeps these muscles short and little leg movement steadily decreases their flexibility.

The hamstrings are commonly stretched before exercise, but not the muscles of the hip. Even so, many patients come in with hamstrings that are very tight.

You can stretch your hamstrings by sitting in a chair or on the floor with one leg straight out in front of you. Reach out for your toes and get as far as you can. If you can only reach your thigh, then that's your starting point.

Hold the stretch for at least a count of 10 and then do the other side. You would also benefit from doing some walking before you really engage in any stretching activity, giving your legs a chance to warm up a little.

For the hip rotators, you'll want to lay on your back (you can do it in a chair, but it's harder) and pull your knee to your chest. You should feel it "pull" in your butt, however the muscles we're going after are a fan of muscles underneath you glute muscles.

Again, you'll want to hold it for at least a count of "10" and then repeat on the other leg. Stretches do a good job of beginning the process of improving posture and preventing other posture-related problems.

Why Pilates Reformers Exercises Are Recommended for Back Pain?

For more than a decade, Pilates has continually emerged as one of the most popular exercise systems practiced by millions. Pilates has been proven to help relieve and prevent back pain. It works very deep muscles from the inside out. The benefits include balance, stability, flexibility, and strength to the body. It also improves overall physical posture and form to help the body to carry out physical activities efficiently.

The Pilates Reformer was invented in the 1920s by no other than Joseph Pilates. As the founder, he created the machine for patients during the war in Germany. Up until today, the equipment is highly recommended for its overall versatility, with some modifications done under different brands.

The Pilates Reformer is a long platform machine, much like a bed like structure that features springs that create resistance. The Pilates Repertoire of machine consists of more than 5 types but Pilates Reformers are the most popular. It has a sliding platform that is anchored at one end of the frame end with springs while the other is hooked on to a short raiser with straps going through. The platform slides when the ropes are pulled. There is also a stationary bar that could be pushed off, either by arms or legs.

Why choose Pilates Reformer exercises for back pain treatment?

Support Weak Back It is ideal for supporting your back when you are weak - you lie on it. And when your back gets well and become stronger, it works at challenging it with springs acting as resistance. This machine is very flexible at supporting the weak links of the lower back area. So when you have a back problem, you will want to work with a machine that gives you the most effective results. The benefits of using Pilates Reformers are numerous. But it is most ideal for bringing about back pain relief.

Retrain Core Muscles Pilates exercises are all about total body conditioning methodology. It trains the body to engage deeper than any other form of discipline. It teaches the body to connect mindfully to build up your core strength using very specific set of functional basic routines. With your legs position higher than your hip on the foot bar, it makes it easier to initiate pelvic hip movements for improving range of motion.

Comfortable & Safe Most Pilates Reformers exercises are performed while you lie down on the machine. It has a headrest where you should comfortably put your head. From that comfortable position, many challenging physical tasks would emanate. You could observe that most movements are easier when done on the Pilates Reformer as compared to versions of basic Pilates exercises performed using a mat.

Versatile & Varied The equipment facilitates pilates exercises performed in many varied positions like standing, sitting, kneeling, side-lying positions and more. Pilates Reformers exercises also integrate pulling and stretching routines. Those movements are aimed at lengthening your body. The process is quite challenging and tones the muscles, but they do not lead to the building of bulky muscles.

The Benefits of Pilates Reformers exercises As a tool to help relieve back pain, Pilates Reformers are highly recommended. It helps you perform Pilates exercises effectively and correctly. And as you learn and progress more into the work, you can perform the exercises on your own or under the care of a professional pilates instructor.

Pilates Reformers exercises are also best for rehabilitation of any injury to the joints. That is why pilates is a great injury preventive choice chosen by tennis players, gymnasts, boxers, and other athletes. If you are looking for permanent back pain relief, working with the Pilates reformer should be your best choice!

What Causes Lower Left Side Back Pain?

Many people experience lower left side back pain, which can last for days, weeks or months at a time. Common symptoms may include localized pain below the ribs and around the side of the torso. In addition, lower left side back pain may be intermittent in frequency in which it is more tolerable during certain hours of the day. Often times, people who have lower left side back pain will notice a stabbing or dull, aching pain. Many people may also be hyper-sensitive to touch, which stays localized to the lower left side of the back. For others, the pain remains unaffected even with changes in dietary habits. Some people who have lower left side back pain may also experience discomfort when taking deep breaths, lying still or during exercise. Changes in bowel movements may also be accompanied with lower left side back pain.

Frustration can be a common emotion for many people experiencing these symptoms because many doctors have trouble finding an accurate diagnosis. Even extensive testing such as medical imaging, colonoscopy, ultrasound, heart scan, blood tests, urine tests and stool tests may all come out normal.

Your doctor may prescribe pain medication, which may or may not help alleviate your pain. Although it is difficult to remain patient during period, please remember that lower left side back pain can be caused by many factors, which make it very difficult to diagnose your condition. If you and your doctor have tried every approach to diagnosing and treating your pain, ask your physician to refer you to a specialist. If you have tried this approach without much success, you may want to consider seeing a new physician. Doctors are very knowledgeable about medical conditions but some may have more expertise and relevant experience with your particular condition. The key to your success is finding a physician who is willing to work with you in treating your condition.

Here is a list of conditions which can cause pain in the lower left side of the back:

Hypochondrial pain: Symptoms include pain under the rib cage, which can be referred from the colon or spleen.

Ectopic pregnancy: A woman with a developing ectopic pregnancy may not display any signs or symptoms of being pregnant. Symptoms include lower abdominal pain, vaginal bleeding, cramping or stabbing pain around the pelvic area, dizziness and felling lightheaded.

Endometriosis: Symptoms may include pain in the pelvis, abdomen and lower back. Heavy flow of vaginal bleeding may accompany these symptoms.

Pancreatitis: Symptoms that are chronic may include indigestion, abdominal pain, back pain, weight loss and steatorrhea (stool that is appears oily and foul smelling).

Irritable Bowel Syndrome (IBS): Also known as spastic colon, IBS may be accompanied by abdominal pain, diarrhea, headaches, low back pain and chest pain.

Peptic Ulcer: Symptoms may include a burning pain in the chest, nausea, vomiting, weight loss, change in appetite and back pain.

Gastroesophageal Reflux Disorder: Symptoms may include heartburn, chest pain, back pain, difficulty swallowing or dry cough.

Gastrointestinal bleeding: Common causes include esophageal varices, stomach ulcer, erosions of the esophagus, duodenum or stomach; duodenal ulcer, abnormal blood vessels, colon cancer, anal fissures, colon polyps, diverticulitis, inflammatory bowel disease, internal hemorrhoids and inflammation of the large bowels.

Celiac Disease: Symptoms of celiac disease may mimic those of other conditions such as anemia, parasite infections, irritable bowel syndrome, gastric ulcers and skin disorders. Symptoms may include joint pain, weight loss, back pain, weakness and fatigue, bone disorders such as osteoporosis, diarrhea, abdominal cramps and anemia.

Radicular pain: This occurs when there is irritation or compression along the nerves exiting the spine. Symptoms include pain that is accompanied by weakness, numbness or a tingling sensation. Causes of radicular pain can be due to injury, trauma, soft tissue, disc degeneration, disc herniation, facet syndrome or bony changes to the vertebral column.

Kidney stones: Symptoms include pain below the ribs, pain around the torso and back pain. It is also common to experience pain radiating into the lower abdomen and groin region. Other symptoms include pain during urination, nausea and vomiting.

Gallstones: Symptoms may include pain between the shoulder blades, pain in the center and upper right region of the abdomen, back pain and pain into the right shoulder. Additional symptoms may include abdominal pain after eating meals.

Problems with the adrenal gland: Common symptoms include headaches, dizziness when standing up or changing positions quickly, sensitivity to bright lights and low back pain.

Is Back Pain Due To A Lack Of Exercise?

Many people seem to want to know if you can just exercise lower back pain away. Is it only about exercise? That is, did you end up with lower back pain due to a lack of exercise? Or could it be something else?

Your back pain is not necessarily caused by a lack of exercise, but it's probably a good place to start looking. When I ask patients if they exercise, most are still saying "no." Those that do exercise tend to stick with the same machine or routine for their entire program. (And almost none of their "routine" exercises focus on improving their back muscles.)

So on one hand, we have those that don't exercise and have lower back pain. It's easy to take a guess and see that their spine is having problems due to a lack of muscular support. While their spine may need more work at this point (check with your healthcare professional), eventually they'll exercise lower back pain away by creating a muscular back support around their spine with regular exercise.

Those that do exercise, but are not performing a variety of movements are causing a different problem; muscular imbalance. They are likely only developing certain muscle groups while largely ignoring others. Worse, they may be performing activities that are alarmingly similar to what they already do all day.

They are strengthening muscles that are already overworked (muscles in the front of the body) and not strengthening muscles that are typically ignored (back muscles). This is a standard recipe for developing lower back pain problems and should be avoided.

Overall, maintaining a variety of activities that includes exercises to enhance cardiovascular health, strengthening and stretching will help exercise lower back pain away for good. The same formula works for almost everyone. First, due some exercise regularly. Next, make sure you take some time to strengthen your back muscles (especially if you already know you need it!).

Some Good Exercises For Herniated Disc L5 S1 Treatment

The discs we are talking about here are the cartilaginous plates cushioning the bones making up your spine from rubbing on each other. Inter-vertebral discs make spine movements supple. Sometimes these discs get torn or herniated and in the process, they may themselves protrude into the spinal column or the gelatinous substances inside them may exude into the nerve canal. This causes the nerves to be constricted in that portion of the canal.

L5 stands for the fifth lumbar bone and S1 stands for the first branch of the sciatic nerve trunk. Whenever inter-vertebral plates are ruptured in the L5 region the S1 nerve is affected causing pain and discomfort in the lower back, the pelvis and even down to the upper portions of the legs.

While it is possible to alleviate the pain temporarily with drugs or surgically repair the damaged disc, it has been found that taking drugs need not be done too frequently nor is there any actual need to operate on the spine. The right kind of exercise done at the right intervals during the day can do much for temporary removing discomfort as well as improve the patient's over-all condition.

The following routines are recommended for this type of back pain:

1. To flush out the toxins in the vertebral column, get a ball made of sturdy material. Be sure the ball is big enough and inflated just right for you to be able to sit on it. While seated on the ball, bounce your bottom on it. This action will put pressure on the spine and help to remove the substances clogging it up and contributing to your discomfort.


2. To stimulate the nerves responsible for your balance and thus enhance the functionality of the muscles, get a small trampoline and with your arms stretched out on both sides, bring one knee up and then down. Repeat with the other knee and cycle over again for about 10 minutes daily.

Additionally, you could get hold of exercises that will stretch the muscles of your lower back and thighs.

Upper Back Pain Exercises That Work - 3 Effective Exercises to Relieve Your Back Pain

Many health conditions can be minimized with the right exercises. To reduce your upper back pain, exercises will need to be light to moderate to ensure you do not cause further damage to your back.

You should also speak with your doctor before beginning an exercise regimen. Your doctor should be able to assist you in finding the perfect exercise regimen to meet your overall needs.

Upper back pain exercises are not difficult and generally should not cause you to be in more pain. By exercising the upper back muscles on a regular basis you are giving them essential flexibility to avoid future pain. In addition to the prevention of back pain you can also reduce existing pain with the right exercises.

Here are some recommended exercises that you should discuss with your doctor:

1. The first exercise is the Pec Stretch. You will need to stand in a doorway for this. Grab onto both sides of the frame and lean forward. You should begin feeling your chest muscles tightening. Hold your position for about 15 seconds and then release. You should do this particular exercise in intervals of three.

2. The second exercise is called Mid Trap Exercise. For this exercise you should lay flat, with your stomach to the ground/floor. You will need a pillow. It should be put under your chest for this exercise. Your hands should be at your sides but outstretched.. Raise your hands slightly into the air until you begin feeling the tension. Essentially you should be squeezing your shoulder blades together. Repeat this for at least 10 times.

3. The final exercise you should consult with your doctor about is the Arm Slides. This is another very simple exercise to do. All you need is a wall for this exercise. You need to stand flush against the wall with your palms facing out. Move your hands slowly but constantly up the wall. Once your hands are over your head you can slowly glide them back down to your sides on the wall. Repeat this at least 10 times.

As you can see, upper back pain exercises are fairly simple. Taking a few minutes a day out of your hectic schedule could prove to be in your best interest if you want to avoid upper back pain. These exercises should be done even on the days that you are not suffering from back pain, to prevent future back pain.

Rehabilitation Exercises for Spine Related Neck Injuries and Back Injuries

Injuries involving the spine are very common and these can lead to a wide variety of symptoms, from mild pain to paralysis and even death. The spine can be viewed as the wiring harness of the body. It carries and protects the spinal cord and enables the brain to communicate with and control the whole body. Serious damage to the vertebrae can lead to impingement of the spinal cord, pain or loss of any feeling (e.g. in the hands, arms, chest) and in the worst case total loss of control in certain parts of the body.

Like a wiring harness in a car, the spinal cord branches out into adjacent parts of the body as one moves down from the neck to the end of the spine (coccyx). This means that the location of a spinal injury (i.e. which vertebrae are damaged) can be determined by identifying which part of the body is exhibiting injury symptoms.

The vertebrae are divided into 5 main groups:

1. Cervical spine (top 7 vertebrae forming the neck)
2. Dorsal spine (next 12 vertebrae forming the upper back)
3. Lumbar spine (next 5 vertebrae forming the lower back)
4. Sacrum (bottom 5 fused vertebrae between the buttocks)
5. Coccyx (the 3 to 4 fused vertebrae at the end of the spine)

When you visit an injury specialist they will explain to you which vertebrae are injured by using a simple code system. For example, C3 is the third cervical vertebrae from the base of the skull.

Most of the vertebrae are separated by an intervertebral disc and articular cartilage that allows a certain range of motion of the spine. Each disc contains a gel like substance to provide cushioning, lubrication and energy absorption. Anterior (front) and posterior (rear) longitudinal ligaments connect the vertebrae. In addition, various other ligaments manage how the spine is loaded and integrated into the various muscle groups during lifting. For example, in the cervical region (ligamentum nuchae) and from C2/C3 to L5/S1 (ligamenta flava).

Some of the injuries that can occur to the spine include:

1. Vertebrae fractures can be especially dangerous because the spinal cord passes through the vertebrae and displacement of the vertebrae walls can put pressure on this very delicate structure. Cervical fractures in particular need immediate medical attention and neck immobilisation to avoid serious injuries (e.g. paralysis) and long term problems (e.g. Osteoporosis). The most common fractures occur in the lumbar (e.g. L5) and these cause pain spreading across the lower back, back stiffening and tight hamstring muscles (that often cause muscle imbalances and posture changes).

2. Vertebrae abnormalities such as bone spurs (bony projections that form along joints) can cause pain and limit joint motion. Some of the symptoms include neck, shoulder and arm pain, loss of balance and even headaches radiating to the back of the head.

3. Spinal cord and surrounding nerve root damage can occur in whiplash injuries (e.g. due to a car accident) or nerve stretch injuries (e.g. due to a rugby tackle from behind that causes the neck to be bent backwards). A pinched nerve refers to a condition in which one of the cervical disks is putting pressure on one of the spinal nerves connected to the spinal cord. There are a very wide range of symptoms from numbness, tingling and burning feelings in the skin to muscle weakness, pains and stiffening in the neck and arms to ear ringing, blurred vision and even irritability.

4. Disc injuries. The term slipped disc (also known as a herniated, ruptured or prolapsed disc) is used when a disc becomes split and the gel like filling leaks out to cause pressure on the spinal cord or surrounding nerves. These injuries normally occur in the lower back. Symptoms may include neck and back pain, tingling in the buttocks, back, legs or feet and even incontinence.

5. Thoracic muscle strains. The spine can not be considered in isolation to the groups of muscles that support the whole upper body. These muscles can be divided into three main groups; the extensors (back muscles and the buttock muscles), the flexors (front of the body muscles such as the abdominals) and the obliques or rotators (the side muscles). They work together to protect and support the spine. However, if for example, a certain back muscle is strained during lifting this protection is compromised. The body reacts with muscle contractions that cause a stiff back and a more limited range of motion.

6. Spinal ligament sprains. In general, the strong but relatively inflexible ligaments will take longer to recover than muscles because of their poorer blood circulation. This means that more care should be taken in ligament rehabilitation with a longer period of rest and flexibility rather than strengthening exercises.

The key objectives of an injury workout routine are to regain the range of motion, flexibility and strength of the spine and surrounding ligaments and muscles. The first objective is to regain the flexibility, stability and range of motion of the spine and this article describes injury workout routines to do this. This will enable muscles to relax, injured tissues to regrow in the correct manner and a person to restore a normal life faster (e.g. with no pain). These routines should always be followed up by whole body workout routines to restore muscle strength and balance in the whole body, for example to restore correct posture (one of the main factors that can contribute to spinal injuries).

Daily stretches can be used to slowly increase the flexibility of the spine and these should be followed by gentle strengthening exercises so that the body is ready to move onto whole body exercises. The following is a list of injury workout routines for stretching and strengthening the cervical spine, dorsal spine and lumbar spine. Hold a stretching position for as long as feels comfortable and repeat a strengthening exercise for as many times as you are able to (aim for 5 to 10 repetitions and hold each repetition for a few seconds initially).

Cervical spine (neck) stretching exercises:

1. Supine spine relaxation and lengthening. Lie on your back next to a wall so that your feet are resting on the wall, your lower legs are horizontal and your knees are bent at 90 degrees. Start with your spine in a natural curved shape (your hand should be able to just pass under your lower back). Slowly relax your spine into the floor and lengthen it by imagining a piece of string pulling the top of your head, so that your spine is straightened out. A warm blanket, water bottle or electric blanket under your back will help you to relax the muscles. All you need to do is relax and listen to the TV or music for as long as you like!

2. Sitting posture correction. Sit on a bench next to a wall. Begin by sitting upright in good posture with your shoulder blades pulled together and downwards. As with the first exercise imagine a piece of string gently pulling the top of your head upwards so that you lengthen your spine upwards. In the beginning you can sit against the wall to check how upright your posture is. However, try to hold this position away from the wall once you get a better feeling for the correct posture. Every day try to increase how long you can sit like this.

3. Once you are able to hold a good sitting posture you can move on to some neck flexibility exercises. The first is simply rotating your head forwards (remember to imagine the spine lengthening) until your chin touches your chest and then rotating it upwards as far as you feel comfortable.

4. Taking turns on each side of your body and facing forwards, bend your neck sideways towards each shoulder blade (remember to keep your good sitting posture throughout!).

5. Roll your head forwards (only) from one shoulder to the other with your chin remaining in contact with your chest.

6. Roll your head all the way around (as in the previous exercise but roll your head behind you as well) in a smooth gentle motion.

Cervical spine (neck) strengthening exercises:

1. Sitting with good posture place a palm on each side of your neck with your thumbs under the back of your jaw and your elbows raised sideways above your shoulders. Tense you muscles on the back of your neck downwards against your fingers (that are resting on the base of your skull).

2. Again sitting with good posture move your elbows forwards and upwards. Place your palms on each side of your forehead. Gently press your forehead against your palms so that the front of your neck becomes tense.

3. In the sitting position raise one elbow sideways above your shoulder and place your palm on the side of your forehead. Gently press the side of your forehead against your palm so that the side of your neck becomes tense. Repeat on the other side of your body.

4. A partial diagonal crunch. Lying on your back on a soft mat with your knees together and bent at 90 degrees place your fingertips on your ears and allow your elbows to rest on the floor (at the same level as your shoulders). Raise one elbow whilst keeping your fingertips (only) in contact with your ear and your neck in line with the rest of your spine (i.e. try not to poke your neck forward). The main idea is to force the neck to carry the weight of your head rather than concentrate on working the abdominal muscles.

5. The plank position enables you to strengthen all the muscles that support the spine. Begin by lying face down on the floor and then place your elbows directly under your shoulders whilst making your upper arms vertical and placing your forearms forwards so that your hands are clasped together. You should only have your toes, elbows, forearms and hands touching the floor. Make sure that your whole spine is in its normal curved position and your body is effectively straight without the bottom sagging down or unnaturally pushed upwards. It is important to keep your abdominals and core tightly engaged.

6. Standing press ups against a wall with your hands wide apart, your feet together and your shoulder blades pulled together and down will help to start rebuilding the strength of the neck and shoulders.

Dorsal spine (upper back) stretching exercises:

1. Supine spine relaxation and lengthening. See the cervical stretching exercises description for the details.

2. Sitting posture correction. See the cervical stretching exercises description for the details.

3. Standing upright place the palms of your hands behind the neck and smoothly rotate the upper body first to the left and then to the right. Concentrate on rotating your head, neck and shoulders as one. This means that you begin facing forwards and your face ends up looking to the left or the right.

4. Again standing in good posture and facing forwards with your palms touching your hips, bend your body sideways by first sliding one hand down your thigh and then the other hand. Remember to keep your body in a vertical plane (don't lean forwards or backwards when bending).

5. In a sitting position hold a rod behind your back between both of your hands (with your elbows pointing downwards). Use the rod to pull your shoulder blades down and together so that you form a valley between your shoulder blades.

6. Kneeling on the floor on all fours with your arms straight and vertical rotate your pelvis forwards so that your back arches up. Hold this position for a few seconds and slowly lower back down to a normal spine position (i.e. do not arch your back down).

Dorsal spine (upper back) strengthening exercises:

1. Hip lift. Lying on your back with your knees bent at 90 degrees, feet shoulder width apart and your arms folded across the abdomen raise your hips upwards as far as is comfortable and then gently lower.

2. Partial crunch. Lying on your back with your knees bent at 90 degrees, feet shoulder width apart and your arms folded across the abdomen raise your chest upwards as far as is comfortable and then gently lower. Try to keep your neck in line with the rest of your spine and not to poke your neck forward.

3. Partial back extension. Lying face down with your hands resting on your buttocks gently try to raise your chest upwards a small distance. As with the other exercises keep your spine in line with your neck and rotate from the hips. The aim is to tense the back muscles and not to lift the body high off the floor.

4. A partial diagonal crunch. For full details see the cervical spine strengthening exercises.

5. The plank position. For full details see the cervical spine strengthening exercises.

6. Standing press ups against a wall. For full details see the cervical spine strengthening exercises.

Lumbar spine stretching exercises:

1. Supine spine relaxation and lengthening. See the cervical stretching exercises description for the details.

2. Sitting posture correction. See the cervical stretching exercises description for the details.

3. Lying on your back with your knees together and bent at 90 degrees, first move them to one side on the floor and then the other. Keep the whole upper back in contact with the floor so that your face does not move.

4. Lying on your back (on a soft mat) with your knees together curl up into a ball with your arms wrapped around your shins and pull your legs to your chest. You can also rock to and fro slightly when fully curled up.

5. Lying on your back with your knees together and bent at 90 degrees, begin by sliding one hand under your lower back to check the curvature of your spine. Hold this spine curvature as your starting point and then close the gap by rotating your hips forward. As with many of the exercises imagine your spine being lengthened and straightened not shortened and compressed.

Lumbar spine strengthening exercises:

1. Lie on your back with both legs straight and your hands by your sides. One at a time rotate each bent leg towards your chest as far as is comfortable. Keep your buttocks in contact with the floor at all times and the hips remain horizontal (i.e. do not lift one side).

2. The same as the first exercise but rotate both legs at the same time with the knees together.

3. Lie on your back with your hands by your sides, both legs straight, knees together and your feet resting on a small box about 20 cm high. Rotate both straightened legs upwards and then slowly downwards down on to the box again.

4. The same as the second exercise except that when both legs are fully raised move them as if you were cycling.

5. A partial crunch. See the second dorsal spine strengthening exercise for full details.

6. A partial diagonal crunch with opposite knee lift. Lying on your back on a soft mat with your knees together and bent at 90 degrees place your fingertips on your ears and allow your elbows to rest on the floor (at the same level as your shoulders). Raise one elbow whilst keeping your fingertips (only) in contact with your ear and your neck in line with the rest of your spine (i.e. try not to poke your neck forward). As you raise your elbow lift the opposite knee upwards at the same time.

In summary, spinal injuries are relatively common and you should always consult an injury specialist to fully understand the nature of your injury and undergo some initial treatment. However, this is not the end of the story if you want a full recovery. You need to follow up any medical treatment with injury workout routines that focus on the spine and then workout routines for the whole body. This article has focused on appropriate stretching and strengthening routines for the three main parts of the spine; the neck, upper back and lower back.

Abdominal Exercises - Relieve Back Pain and Lose Your Love Handles With the Side Plank Exercise

Many people try endless side-bending and side-crunch exercises to lose their love handles and slim their waists. In this article I will introduce you to the Side Plank exercises. Not only will the Side Plank exercise will give you superior results compared to the other exercises I mentioned, they will also making your low back more resistant to injury by improving your spinal stability.

What Does It Work?

The Side Plank primarily works three of your core muscles. Two abdominal muscles and one low back muscle:

• External obliques: Abdominal muscle that runs from the side of your ribs to your pelvis in a forward diagonal pattern.


• Internal Obliques: Abdominal muscle that runs from from the side of your ribs to your pelvis in a backward diagonal pattern


• Quadratus Lumborum:Back muscle that runs from your hip bone (iliac crest) to your spine (the transverse processes of your upper four lumbar vetebrae).

To perform the Side Plank exercise:

1. Starting Position:Lay down on your side with your upper body propped up by your forearm at a ninety degree angle to your body. Your upper arm, from your elbow to your shoulder, should form a ninety degree angle with the ground. Your body should be in a straight line with good spinal alignment and your feet on top of each other.


2. Tighten your abdominal muscles and legs while using your arm to push yourself up into a good side plank position with good spinal alignment.


3. End Position:Hold the side plank position with your head, spine and legs in a straight line with good postural alignment.

Common mistakes in performing this exercise include:

• Your hips drop toward the ground. This means that you are too tired and unable to hold good form or lack the body awareness to feel a good position. Use a mirror to check your technique and stop the exercise when you cannot maintain good form


• Improper neck position. Make sure you maintain strict alignment of your neck during the exercise.

How Do They Work?

The Side Plank works its magic by forcing you to holding a position without moving. Instead of challenging your lateral core muscles by working them through a range of motion, the side plank works them by preventing movement through isometric contraction. This develops muscular endurance and stability i.e. the ability to hold a good postural position under load for time. Spinal rehabilitation expert Dr. Stuart McGill considers this exercise as one of his top three exercises to treat painful backs. Another benefit is that because there are more muscles involved, you will be raising your metabolic rate and burning more calories than other isolated abdominal exercises.

How To Incorporate Them Into Your Workout

My recommendation to start using these exercises at the beginning of your workout. Start with 2 sets of 45 second holds on each side and make sure you start with your weaker side first.

What If You Can't Hold It For 45 seconds?

If you can't perform a 45 second hold, come into the position and hold for as long as you can then rest for the same amount of time i.e. if you can hold the side plank position for 15 seconds then you rest 15 seconds before coming back into the position. Repeat this until you have totaled 45 seconds then perform on the other side. With each workout, try to hold the position longer until you can maintain a 45 second with good form.

Spinal Anomalies, Low Back Pain

The bouts of pain may occur as the individual engages in their usual employment, household chores, gardening, or when they engage in sporting activities. At times even the slightest wrong movement, such as lifting, reaching, or twisting, may bring on a bout of pain.

There can be many, many reasons for low back pain; however, we will discuss a very important reason that has not been spoken of or even usually thought of in diagnosing this condition. These are called "congenital anomalies". A congenital anomaly is something we are born with, that is not within normal limits. An anomaly can be found in any area such as, bone, muscle, ligament, tissue or organ. Very often congenital anomalies can be an inherited trait. The anomaly we are primarily focused on is found in the lower spinal column and its relation to the pain it can cause.

The lumbar area of the spine is comprised of 5 lumbar vertebrae. The 5th lumbar vertebra sits on the broad triangular bone called the "sacrum". On either side of the 5th lumbar and the sacrum are the 2 hipbones, called the"ilii". An anomaly can occur in any of the lumbar vertebrae, the sacrum, or the hipbones (ilii). There can even be one vertebrae missing, or an extra 6th lumbar vertebra, or even a half vertebra. More often anomalies or abnormalities are found in the facets of the vertebrae. The facets are the articulations that align the vertebrae with each other, keeping them fro shifting or sliding.

However, we will discuss another very prevalent anomaly that is found in the 5th lumbar vertebra. Consider this vertebra as one of a child's building blocks. On either side of the block (vertebra) are two fingerlike projections, called the "transverse processes". It is these transverse processes where the congenital anomalies occur. When an individual is born with enlarged transverse processes they will have a tendency to meet and rub against the hipbones (ilii). This can occur on either one or both sides. They can also enlarge even more over a period of years. After years of this occurrence, the transverse processes will cause a fusion with itself and the hipbone, creating a false joint, or joints. There will of course be no normal movement in these false joints.

A condition such as this can set up a myriad of circumstances, affecting the muscles, ligaments and tendons that cause a progression of symptoms and finally severe bouts of low back pain. Although the individual may not lose any motion of the low back, they may have some difficulty in bending forward or backward. After activities that require such prolonged movements, the individual may find some difficulty in getting out of bed, or getting up from a sitting position.

Should an individual find they are experiencing symptoms such as bouts of pain that are nagging, dull and vague in character, and they just can't seem put their finger on the exact spot where it is originating from, they should of course seek professional advice from their healthcare provider. The doctor will after a physical examination, take x-rays that will enable him/her to make a definitive diagnosis. After the diagnosis, they may recommend medications that will only help with some of the pain. Most individuals are already familiar with these over the counter medications OTC). Unfortunately, this condition is not correctable by conservative methods.

Once a definitive diagnosis is made, it will be up to the individual to create a plan to deal with the situation in an effort to prevent more invasive measures such as surgery. Read more on how to plan in the Health Hints below.

Health Hints***

• The individual must be mindful of his/her lower back inadequacies at all times. This means that when they engage in some activity, such as, sports, gardening, or stressful household chores such as vacuuming, ironing, etc., they should gently stretch their back muscles. It will only take one or two minutes. If you golf, hold two or three clubs and gently swing them up to one shoulder following through to the other shoulder. If you bowl, throw a few balls down the alley slowly and gently. Do the same for any other sport following the protocol of that particular sport.


• Before and after engaging in these sports or chores, you can apply a good analgesic gel.


• Should you experience a sharp pain during golfing, bowling, etc., it would be advisable to stop any further participation in that activity.


• If you do experience sharp pain after playing sports, the use of ice is advisable. An ice massage is excellent. This can be accomplished by keeping a few paper cups in the freezer filled with water and having them frozen, ready for such uses at all times. When ready to use, tear about a half-inch strip from around the top of the cup. As you massage the painful area in circular motions, keep tearing small strips from around the paper cup as the ice melts. This should be repeated 3 to 4 times daily, using the analgesic gel between the applications of the ice massage.


• After 48 hours, if the pain persists, start using applications of heat. Apply the heat in the form of a heating pad for 20-30 minutes to the painful area 3 to 4 times daily. Using a moist heat pad is more beneficial as it allows an easier, deeper penetration. Again, apply the analgesic gel between the applications of the heat.


• The above steps will help in the alleviation of the pain. However, the best way is prevention with the long-term outlook of preventing the onset of these painful episodes. To do this, you must start an exercise program that will strengthen, support and reinforce the entire low back structure. Before starting any exercise program you should discuss it with your healthcare provider. Once you have been cleared, you must find a program that you are comfortable with, and one you will stay with for the long haul.


• The next step in choosing an exercise program is choosing one that will not aggravate your condition. It also needs to strengthen the abdominal and low back muscles, ligaments and tendons that are of key importance in supporting the lower back. For this you need a non-impact exercise program.

Whatever exercise program you start on, just make sure you do no harm. Be comfortable with it. Be able to find the time to do it. AND, stay with it for the long haul. You will feel better.

Low Back Pain - 3 Simple Exercises You Can Do at Home For Lasting Relief

It is estimated that around eighty percent of our population will suffer from a back pain episode at least once in their life. Thankfully the majority of those episodes will only be temporary but when the pain continues after a day or two it is important to do something about it before it becomes a lasting problem. Naturally you should consult a medical professional to assess any damage that may have been done, but if the majority of your pain is found to be muscle or ligament related there are a couple of exercises that I myself found very useful for my lower back pain.

Working as a motor mechanic for almost ten years a sore lower back became a normal occurrence after a hard day's work and it wasn't until I had done some pretty major damage before the pain stopped me in my tracks. I still use these exercises today and even though I have other back issues that are yet to be dealt with, I do find a good amount of relief from my daily exercise routine.

The first exercise is simply swinging your arms from side to side in a loose, relaxed fashion. This serves as a good warm-up for your back and shoulder muscles and helps to promote circulation through the muscles. Stand with your feet at shoulders width apart and swing your arms loosely from side to side by rotating your upper body. Although this exercise sounds simple, don't under estimate it, if you over do it you will certainly know about it!

The next exercise centers around strengthening the glutes and hamstrings. Strengthening the muscles in and around your lower back increases your chances of being pain free as the muscles are more able to do their job. The idea with this one is to lie face down on an exercise mat or mattress with your arms beside your head and do straight lifts of your legs, one at a time. Lift each leg around twenty-five centimeters high off the bed and hold for ten seconds before carrying on to the other leg. Be sure to only use the hamstring and glute muscles to lift your leg into this position.

The third exercise that I would like to share with you is the wall sit or wall squat. Stand with your back against a wall, your feet about a foot away from the wall and while keeping the lower half of your legs perpendicular to the floor you slowly lower your body down to a level where you can feel your upper leg muscles and lower back muscles working to keep you in that position. The recommended time that you spend in this position is twenty minutes so don't go down too far to begin with. You may also find that reading a book or watching television is a good distraction while doing this exercise.

When the twenty minutes is up, straighten yourself up and walk around a little and you'll be sure to feel where the muscles have been working. The beauty of this exercise is that as you get used to it you can simply slide further down the wall to keep the pressure on your muscles at all times.

Low Back Pain Exercises That Will Ease Your Back Pain

Back pain is one of those pains that makes you want to just give up on life. You stop wanting to walk or run, exercise or have fun, and even just lying around the house can hurt.

For many people, their entire life is changed or even ruined by a bad back. If you find yourself in this situation, then you need to start looking for treatment before it gets even worse.

A life with back pain is no life at all, and it doesn't always cost a lot or require surgery to fix your back. In some cases, just low back pain exercises can work to relieve pain.

If you have resisted going to the doctor to have your back looked at, you are not alone. You probably already know plenty of people who have been to a doctor, a back specialist, or even a chiropractor, looking for help for a chronic bad back. If you see a doctor, you will most likely be given pills to take and told to use ice and heat - not much help for people who have been suffering for years.

The truth is that pain relievers can do more harm than good in the long run. For one, pain relievers can have side effects, ranging from nausea to headaches to vomiting. For another, pain relievers cost a ton of money. Worse, they increase your dependence on them, to the point where you won't be able to function normally on any given day without first making a quick trip to your pillbox.

It's true that painkillers help by reducing the pain. But they don't take pain away. Rather, they block your pain receptors so that you feel you're not experiencing pain at all. In reality, you are. And in reality, you will continue to feel pain unless you look for solutions other than pain killers.

There are actually low back pain exercises that you can do at home, that don't require a doctor's visit, and that will help you get your back into shape again. By strengthening your lower back, and the muscles around that region, you may find that your pain starts to subside.

Remember that the back is a delicate area and that you have to be careful, but by doing gentle low back pain exercises on a regular basis, you may be able to bring your back into alignment, which will relieve the pain. This is much easier and less intrusive than a doctor's visit or even the surgery that they might just recommend for you.

4 Low Back Pain Exercises That Actually Work

Some of the scariest low back pain exercises I've seen make pain even worse are ones that are commonly recommended even by doctors.

These exercises include crunches, sit-ups, ab machines, lower back extensions and torso twisting machines. The really scary thing is that some doctors have recommended these exercises to people suffering from lower back pain.

Now, I'm certainly not a doctor and I'm not trying to bad mouth any doctors out there. I just happen to have worked with many back injury sufferers for nearly 10 years and I've seen the devastating effects these exercises can have.

The problem is that these exercises involve flexing or rounding the back which is the exact opposite of what we've been taught ever since we were kids. How many times do you remember hearing to stand up straight?

There's a lot of truth to that because it places your spine in the position it is meant to be in for proper spinal loading and decreased stress to the vertebrae.

Lower back pain is often due to muscle imbalances that result from weak abdominals and hips that force the lower back extensor muscles (and even the hip flexors in some cases) to overcompensate.

This causes chronic muscle tightness and increased stress to the spine. Sit-ups have the potential to involve the hip flexors which can make pain worse. Another of the commonly used back exercises is lower back extension machines.

This is a problem because most lower back pain sufferers already overuse their lower back muscles. This is a common occurrence particularly if your abs and hip muscles are weak. The lower back then has tendency to overcompensate which creates even more stress to the spine often resulting in pain or injury.

Stretching is a common exercise for back pain but the relief is often temporary at best.

The key to eliminating or preventing injuries to the lower back is by strengthening the abdominal and hip muscles.

Try these 4 lower back pain exercises:

- Ball Raise March Combo-This exercise trains the abdominals to properly stabilize your trunk during movement. Keep your lower back pressed into the floor at all time during this exercise. Hold your arms and both legs up in the air. Slowly with control lower your arms and one leg toward the floor together. Try to tap the heel to the floor without resting your leg and bring both arms and the leg back up together.

You should feel your deep abdominal muscles working but not your lower back. If you are unable to perform this without feeling it in your lower back or keeping it flat on the ground then modify by lowering the arms and leg only half way.

Alternate legs on each repetition. Perform 5-10 reps each leg.

- Prone Push-Pull-A great back exercise because it trains the abs, glutes and mid-back muscles that tend to be weak and lead to pain.

Keep your knees straight and toes into the floor. Try to keep your chest off the floor if you can and don't let your upper body move up and down while you perform this exercise.

Push your arms straight out in front of you keeping them off the floor. Pull your arms back as if trying to pull your elbows in your back pockets.

Make sure you are not feeling this exercise in your lower back. Perform 10 repetitions.

Once you master these back exercises you can use a stability ball to perform a couple of more advanced exercises:

- Prone Jacknife-Begin prone (facing the floor) with the ball under your thighs. Pull the ball up toward your chest while trying to keep your upper back as straight as you can. This is a great back pain exercise for the abdominals but it should not be performed until you master the 4 exercises listed above. Perform 10 repetitions.

- Ball Supported Arm Raise-Begin lying with just your head and upper back on the ball. Keep your feet straight, heels planted into the floor and hips up. You should be able to draw an imaginary straight line through your shoulders, hips and knees in this position.

Perform 10 repetitions. Use a light weight medicine ball to challenge yourself.

Slowly lower your arms overhead toward the floor without your hips or upper body moving at all. You should feel your abs and glutes working but not your lower back. Perform 10 repetitions.

Take your time and be consistent in performing these back pain exercises and you'll eliminate or greatly reduce symptoms quickly.

Want Instant Relief For Your Lower Back Pain? Try These 3 Simple Lower Back Pain Exercises Right Now

Don't you hate it when you have to spend the lovely weekend at home because your back is hurting too much? The truth is, you don't have to be robbed of your weekend just because of that. There are several simple stretching exercises you can do at home to relief your lower back pain almost immediately, and have you going about with your daily activities again!

Cat Stretch

Begin by going down on your hands and knees, spreading them about a shoulder-width apart. Slowly arch your back upwards towards the ceiling as much as you can comfortably go. Then, do the opposite and arch your belly towards the floor. Do these gently in a smooth motion for about 8 times

Sitting Stretch

Sit in a sturdy chair. Slowly lean forward and touch the floor with your fingers. Maintain the stretch for about 20 continuous seconds before slowly bringing your body back to an upright sitting position. Repeat this simple stretch for about 3 to 5 times.

Lie Stretch

Find a firm floor for you to lie on your back with your knees bent. Use your arms to pull both of your legs up close to your chest. Hold the stretched position for about 10 seconds before you slowly release the stretch and bring your legs back to its original position. Repeat this stretch for about 3 times.

What these simple stretching exercises do is to loosen you up and restore your posture, which is a much better way to relief your lower back pain than to drown a few painkiller tablets down your throat. Doing a few sets of these exercises can almost instantly get rid of the pain in your lower back, and get you back on your feet and out and about with your loved ones.

But what you should realize is that these exercises are just temporary measures, and that the pain you are experiencing is merely a symptom of a more serious problem within you. Left untreated, this underlying condition will continue to bring about pain to your lower back again.

There are ways for you to easily self-assess your lower back pain condition and carry out the right treatments by yourself. Invest in a little bit of time and effort to do so today. Only then will you be able to live your life freely without worrying about your lower back, ever!

Top 5 Absolute Worst Exercises For Lower Back Pain

OK so we've all been lied to. Who knew all the stuff they put in bodybuilding magazines would become imprinted in our brains as the right stuff to do? Surely it has to be true and expert information if it was in such a prestigious magazine. Right? Somewhere along the way we we brainwashed into the bodybuilding cult by wishing to look massive instead of actually being strong.

The most effective ways of increasing strength and overall health are significantly different then the old school bodybuilding methods that Schwarzenegger made famous. There's now scientific research that clearly shows how increasing your actual strength is far more superior in overall health and real world performance than just increasing your muscle size.

But hey, I was there too. I've done the bodybuilding thing for past 7 years ever since I first started working out. And it wasn't because I didn't know any better! It was because I was willing to trade performance for appearance. As a result of this, I've had several serious back injuries over the years that have kept me from enjoying life.

I've had numerous golf playing clients in lower back pain and have actually tried doing these types of bodybuilding training routines! Exercise and flexibility are critical for golfers, but not the traditional bodybuilding stuff. Most golf players aren't getting any younger and these workouts would just regress their health and strength. But it's not really their fault, a lot of golf players have low back pain but most don't know how to get out of it, so they resort to methods they see in magazines.

Here are my list of the Top 5 ABSOLUTE WORST Exercises for Lower Back Pain...

1) Back Loaded Exercises: Back loaded squats and lunges are really hard on the lower back. The spine compresses when you place a barbell on top of it. When doing the 10-12 rep stuff bodybuilding magazines recommend, you're often pushing yourself to do more reps then necessary. When you do this your form is more likely to suffer and injuries start flowing. Doing this is what caused the majority of my back injuries.

2) Situps: Situps are another horrible exercise for those in low back pain. Situps are done with intentions to strength the abdominal muscles but it actuality they are working more of the hip flexors. The hip flexors actually are attached to the vertebrae of the lower back and are one of the major causes of back pain. Also when performed with the hands behind the head, you're more likely to pull on your neck (cervical spine) and add additional unncessary back stress.

3) Crunches & Leg Raises: Crunches are intended to be done to work the "six pack" muscles of the abdominals. Most people unfortunately way overdo it with crunches and as a result create a significant imbalance in the abdominals causing a flexion-chain imbalance. This will give you the "slumped" look with your hips moving forward and your ribcage moving inward. The is BAD considering the body always wants to be in balance. Leg Raises are also bad because they tend to involve more of the hip flexors and can put your lower back in a compromising position.

4) Supermans: This is a very traditional exercise to do if you're in low back pain. Hell, there was a time when even I would recommend it to my clients who had lower back pain and a weak core. The problem with it is that it creates an extreme amount of compression of the spine and this amount of force can easily damage ligaments, joint surfaces and even disc ruptures. For a great core exercise try doing a Hover Plank instead.

5) Leg Press: When done correctly and with sufficient weight, the leg press can be a very effective exercise. But most gym goers throw on a ton of weight, aren't very flexible and try to feed their ego by pushing some big weight. When doing this they are very likely to lift their lower back off the pad that is keeping the integrity of the spine. When this happens with all that weight on the leg press, injuries will happen. Instead of going heavy, go light and do one-legged presses.

These are the exercises that I've found to cause the most unnecessary stress to the lower back. I'm not saying you have to completely drop them from your workouts, but from now on be smart with your training. Especially if you are in pain and over the age of 30. If you are already in lower back pain then I would definitely not recommend doing any of the following exercises...

Back Pain Home Remedies To Strengthen Your Back

Many of us suffer from pain in the back, usually ones affecting the lower back. This pain can affect your normal routine and it is essential to get immediate relief from it. It can be very annoying to suffer from this pain constantly. You need to find back pain relief to do the normal routine things that you do everyday. There are some home remedies for pain in back which can give you freedom from this pain.

Some of us think that the perfect back pain remedies are in the form of pills. Even if the pain is severe, there are more effective ways to get rid of the pain to prevent and cure this problem. It is important to first understand the cause of the problem. Sometimes the problem occurs if your back muscles have not been stimulated enough. It is thus important to walk and exercise to avoid this possibility.

Nowadays, people find relief from backache through many ways. They prefer to go to spas for getting a good massage which can give you good temporary relief but may not be a permanent cure for the problem. Another method to get relief would be the use of heat pads. This heat compress is sure to give you relief for a short period by relaxing your muscles.

Home Remedies

There are some inexpensive tools that you can invest in and follow them at home -

• Exercise Mat- A simple method to follow some exercises at home is with the help of an exercise mat. These exercises will help strengthen your back muscles. Keep your mat covered with a towel and use it regularly to do your stretches and exercises.
  


• Exercise Ball- This is also called as a Physio ball or a Swiss ball. It is easily available in the fitness stores and can also be purchased online. The exercise balls are inexpensive and are good for balance, coordination, flexibility and strengthening. It is a good option for backache sufferers. It not only helps to cure your present pain but also avoids any future occurrence of any low back pain.
  


• Roman Chair- It is a type of hypertension bench. It is found in health clubs or gyms and can be kept at home for some vital exercises. The chair is good for extension exercises which are one of the most effective back pain exercises to strengthen your lower back muscles.
  


• Abdominal and back machine is also good to perform back exercises. This will tighten and tone your abdomen, obliques and midsection.
  

Any of the back pain home remedies should be done in moderation and repetitions should be gradually increased. If you overdo any of the above exercises, you can end up straining your back which can further aggravate the problem.

Best Lower Back Pain Stretches - Banish Pain Forever!

So many people suffer from lower back pain.  Reports say that over 80% of adults experience lower back pain at some point in their life.  Most just live with it, hoping it will go away with time.  But if it doesn't go away on its own, or if you don't want to experience this pain at all (and you shouldn't have to), then this is for you.

You know, seeing a doctor is important.  And everyone who gives advice says "ask your doctor" so they don't get sued!  I personally avoid doctors until I can see no other way to fix the problem.  And I know many people are just like me and simply WON'T go to a doctor.  So if you and I are alike in this regard... I believe this will help.

Here are three key points I want to make, and then you decide...

1. Lower back muscle stretches:  There are certain muscles that cause lower back pain. Stretch these and lower back pain will ease, stretch them the right way and you will even BANISH lower back pain!

Stretching is one of the best things we can do for our bodies:  Stretching relieves tension, knots, tightness, spasms, and pain.  By stretching, the body strengthens itself and heals itself from, and prevents, injuries.  Stretching the muscles is very similar to a certain type of strength-building exercise called "isometrics."

2. Muscle strengthening:  The term "iso" means "same", and "metrics" means "distance" (as in meters or metric system).  Now, I use isometrics to strengthen my whole body.  One of the most surprising results I found was this: in the mornings, my body "wanted" to do some of the isometric exercises, just like our bodies just naturally "want" to do a morning yawn and stretch.  At first I was quite surprised, but then I realized that since isometrics is the most natural way to exercise the body, people have probably been using exercises like these for centuries... Because once the body tastes these stretches, the body just desires these isometric stretches.  In fact, many isometric exercises LOOK like simple stretches.  When my son first saw me doing my isometrics he told me they looked like stretches.

3. Increase blood circulation:  Isometric stretches increases blood flow.  And better circulation is another key in eliminating lower back pain.  The blood removes toxins from the tissues and brings natural healing compounds to those same tissues. 

So this is the bottom line for me:  the best lower back pain stretches are what's known as "isometric stretches."  But I want you to hear about my friend, Paul.  He is a personal fitness trainer and suffered from lower back pain.  He used isometrics to eliminate that pain, and even developed great strength in his back.  Paul says, "Luckily for me, I stumbled across forgotten fitness techniques that not only transformed my back from a broken twisted train wreck, to the one that was not only pain free, but so strong... unbelievable back strength with postural muscles like steel cables."

Back Pain Relief - Should You Really Exercise With Back Pain?

Depending on the cause of your back pain, gentle back pain exercises to improve flexibility are often among the first steps toward recovery. Only once the pain is gone or has eased sufficiently should strengthening exercises for back pain begin.

I want to emphasize the importance of knowing the right techniques to apply to your particular problem. Some conditions benefit from forward bends, others are eased by leaning over backward, while still others call for exercise in a neutral stance.

The McKenzie Method - an exercise approach developed by New Zealand physiotherapist Robin McKenzie and taught at branches of the McKenzie Institute worldwide - has gained an enthusiastic following among back pain sufferers over the past few decades.

One of if not the most preferred method of treatment among physical therapists today, the

McKenzie philosophy "encourages your body's own ability to repair itself without any external energies like medication, heat treatment, ultrasound, surgery of any kind, needles, or forces introduced by a doctor or consultant." Trained professionals work to develop the patient's self-treatment skills, in great part through physical movement and back pain exercises.

The ideal situation is for the patient to be able to recover without the therapist having to put their hands on the patient. McKenzie would say the patient put their back 'out' by performing certain movements or getting into certain positions, and, in many cases, we should be able to teach the patient to put their back 'in,' so to speak, by utilizing other movements and positions identified during the examination process.

Seven basic exercises for back pain make up the exercise program, with the purpose not to strengthen the back but to abolish pain and, "where appropriate," restore normal range of motion. To determine whether the exercises are helping, the patient is exhorted to closely observe any changes in the intensity or location of the pain. Even if you don't use McKenzie's exercises, monitoring your progress is always good advice.

"If your pain moves to the midline of the spine and away from areas where it is usually felt (a phenomenon called centralization), you are exercising correctly and this exercise program is the correct one for you," McKenzie writes in Treat Your Own Back, calling centralization "the single most important guide you have in determining the correct back pain exercise for your problem."

Alternatively, if your back pain moves away from the lower back or increases in the buttock or leg, you are on the wrong track. Another warning sign: pain that continues to increase in intensity after the initial exercise session. Although "new" pains often temporarily develop whenever we move in ways we are not used to, they should soon subside. If any of these occur, or you notice any tingling, numbness, or any other "red flags", stop performing the new movements and contact a health care professional.

Look for a practitioner who is certified in the philosophies and treatments known formally as the McKenzie Method of Mechanical Diagnosis and Therapy. To qualify for the full certification program and credentialing exam, an applicant must first have obtained their credentials as a physical therapist, osteopath, chiropractor, or M.D.

Look for the designation of either Cert-MDT or the more advanced Dip. MDT (Diploma in Mechanical Diagnosis and Therapy).

Stem Cell Therapy for Low Back Pain

Why Do We Have Back Pain?

There are many reasons why people have back pain, but one of the most common causes is degeneration of discs in the spine. As we age, there is a normal amount of expected "wear and tear" of our spinal discs; however, arthritis in our spine can accelerate this process and can in turn lead to low back pain, stiffness, weakness, and eventually, loss of function.

What Treatment Options Are There?

Current treatment for low back pain includes exercise and physical therapy, medications such as anti-inflammatories, therapeutic injections, and ultimately surgery. These treatments are aimed at maximizing function, and returning the patient to as normal a life as possible.

As science progresses, we are gaining further understanding of how the degeneration process occurs in the spine. At a cellular level, there is continual loss of healthy cells inside the disc that is responsible for the degeneration of the disc's structure. Eventually, normal cells are replaced with fibrotic cells, and the walls of the discs break down. This could lead to bulging discs, protrusions, and bone spurs from neighboring vertebrae begin to form. This process leads down its own pathway of natural degeneration, but what if there was a way to reverse this and return normal, healthy cells to our discs?

A New Option for Back Pain

Every person carries inside their bodies cells that have the ability to form new and healthy tissues. In fact, adult stem cells are found throughout the body and exist in order to replenish dying cells and regenerate healthy tissue. Muscles, bones, cartilage and tendons all come from a certain kind of cell called Mesenchymal stem cells. The main reservoirs of these are bone marrow and adipose (fat) tissue.

Scientists have known about these stem cells as early as 1993 and were deemed safe for therapeutic use in humans shortly thereafter. Since then, research has continued to show that they can aid in the repair of tendon ruptures, bone fractures, diseased muscles, and degenerated cartilage. Even more recent research has shown that adult Mesenchymal stem cells have the ability to produce new cells in lumbar discs, which are able to bring new healthy tissue to a degenerating disc.

If the procedure is performed by a specialist in the field, adult stem cells can be transferred into a person's degenerated disc safely and effectively in an outpatient setting, without resorting to surgery. Completed in the safe and sterile environment of an outpatient center, a small volume of stem cells can be easily harvested from a person's bone marrow. It is then spun down in a centrifuge to concentrate the stem cells. These cells are then injected into a lumbar disc utilizing x-ray technology to guide the injection.

The physicians at Southwest Spine & Sports are all well-qualified, fellowship trained experts on disc disorders, and have the experience to complete this stem cell transfer into degenerated discs. In fact, our team is at the beginning stage of initiating a research study for stem cell treatments into lumbar discs, the first of its kind ever in Arizona and one of only a handful in the entire United States.

What Is Causing My Lower Back Pain?

Lower back pain is one of the leading reasons people in the United States visit their doctors. It will inhibit the lives of millions of Americans this year. In fact, an average four out of five adults will experience low back pain at some point in their lives. So the question, "What is causing my lower back pain?" is not uncommon.

Lower back pain can be excruciating. It can be caused by a large variety of injuries or conditions, such as:

* lower back muscles may be strained

* discs between the vertebrae may be injured

* large nerve roots extending to arms and legs may be irritated

* smaller nerves that supply the lower back spine may be irritated

* joints, ligaments, or even bones may be injured

When lower back pain occurs with other symptoms such as fever and chills, a serious medical condition may be present. You should see a doctor immediately.

Three categories of lower back pain

Your lower back pain will fall into one of three categories, which your doctor bases on your description of the pain.

1. Axial lower back pain - mechanical or simple back pain

2. Radicular lower back pain - sciatica

3. Lower back pain with referred pain

1. Axial Lower Back Pain

Axial lower back pain is the most common of the three. It is felt only in the lower back area with no pain radiating to other parts of the body. It is sometimes called mechanical back pain or simple back pain.

* Description: Axial lower back pain can vary greatly. It may be sharp or dull, constant or intermittent. On a scale of 1 to 10, you may rate its intensity #1 or a full #10. It may increase with certain activity - when playing tennis, for example. It may worsen in certain positions - such as sitting at a desk. It may or may not be relieved by rest.

* Diagnosis: Axial lower back pain might be diagnosed by you rather than your physician. You know it started when you were helping a friend move a heavy couch. On the other hand, it may be your doctor who determines that you have strained or otherwise damaged back muscles, have a degenerated disc, etc.

* Treatment: The cause of your axial lower back pain does not matter when it comes to treatment. You will want to rest for a day or two. Follow this by gentle back pain exercises and stretching. If you have more pain after exercise, use a heating pad on low or medium setting. Take an appropriate over-the-counter pain medication. Follow your doctor's advice.

* Prognosis: Symptoms of axial lower back pain disappear with time, and about 90% of patients recover within four to six weeks. If you do not feel better within six to eight weeks, additional testing and/or injections may be needed to diagnose and treat the source of the pain.

* Caution: If your pain is chronic, or so severe that it awakens you during the night, see your doctor.

2. Radicular Lower Back Pain

Radicular lower back pain is commonly referred to as sciatica. It is felt in the lower back area, thighs, and legs.

* Description: Radicular lower back pain often begins in the lower back, and then follows a specific nerve path into the thighs and legs. Your leg pain may be much worse than your back pain. It is often deep and steady. It may readily be reproduced with certain activities and positions, such as sitting or walking.

* Diagnosis: Radicular lower back pain is caused by compression of the lower spinal nerve. The most common cause is a herniated disc with compression of the nerve. Other causes might be diabetes or injury to the nerve root. If you had previous back surgery, scar tissue may be affecting the nerve root. Elderly adults may have a narrowing of the hole through which the spinal nerve exits.

* Treatment: Conservative treatment is the best place to begin. Rest for a few days in a bed or chair. Follow this by gradual introduction of gentle exercises specifically for back pain relief. Follow your exercise with additional rest, applying a heating pad on low to medium setting. Soak daily in Epsom salts baths. Take an appropriate over-the-counter pain medication. Your doctor may want to use selective spinal injections.

* Prognosis: Symptoms of radicular low back pain may decrease with the conservative treatment outlined above. Give your back and legs six to eight weeks to improve. If surgery is needed after that, it typically provides relief of the leg pain for 85% to 90% of patients. The back pain itself is more difficult to relieve.

* Caution: If an MRI or CT-myelogram does not definitely confirm nerve compression, back surgery is unlikely to be successful.

3. Lower Back Pain with Referred Pain

Lower back pain with referred pain is not as common as axial or radicular back pain. This pain, which does not radiate down the thighs and legs, may be caused by the same conditions that cause axial lower back pain.

* Description: You will usually feel referred pain in the low back area, radiating into your groin, buttocks, and upper thigh. The pain may move around, but it will rarely go below your knee. It often is an achy, dull pain. It tends to come and go. Sometimes it is very sharp, but other times it is only a dull sensation. It can be caused by the identical injury or problem that causes simple axial back pain. Often, it is no more serious.

* Diagnosis: It is very important to have a physician determine whether your pain is lower back pain with referred pain or radicular lower back pain, since the treatment varies considerably.

* Treatment: Once you know for sure that yours is lower back pain with referred pain, you can follow the treatment for axial lower back pain.

* Prognosis: Symptoms of lower back pain with referred pain disappear with time, usually within four to six weeks. If you do not feel better within six to eight weeks, ask your physician if additional testing and/or injections are needed.

* Caution: If your lower back pain is chronic, or so severe it awakens you during the night, you should see your doctor.

You will want to visit http://www.backpainreliefblog.com for more detailed information about lower back pain. Packed with articles about many kinds of back pain, Back Pain Relief Blog offers practical, down-to-earth advice on how to care for your back. Find back pain exercises to avoid back pain and to heal your aching back. Learn what natural remedies are available for back pain relief.

Why Warm Up Is Necessary Prior To Exercise For Chronic Lower Back-Pain?

Most people do not do any warm up exercise before embarking on an exercise program as they feel that it is not necessary. They fail to understand that warm up exercises are very necessary because our body muscle-temperature is not sufficiently warm before warm ups. A cold muscle contracts and relaxes slowly leaving one vulnerable to sprains and injury. When you start doing warm-ups, blood circulation increases in muscles and in turn make the muscles warm.

Most sport-related or ailment-related exercises regimen start with elaborate warm up exercises. They are structured in such a way so as to increase the intensity of the warm ups very gradually. This ensures loosening of muscles. Muscle rigidity is slowly removed. Muscles are prepared to face stiffer exercises that follow the warm ups. Heart as well as lungs is prepared for the ensuing exercise regimen. It obviates post exercise pain in joints and muscles.

What type of warm-ups to do to reduce lower back pain?

The recommended warm ups for reducing lower back pain are:

(1) Walking,

(2) Static-cycling,

(3) Circling the arms, while in a standing position,

(4) Mad-cat warm-up, a very effective one for the lower back and,

(5) Leg cycling (Lie down on your back, do cycling motion with both legs.)

The benefits of warm ups for lower back pain are manifold. Temperature increases in muscles. Oxygen reaches muscles faster. Muscle viscosity is reduced on account of warming of the body. This enables muscles to (1) have better mobility, increase joint range of movement and sustained supply of blood, glucose and oxygen as per the demand of muscles at that moment. There is an increased secretion of synovial fluid. This lubricates joints making joint movement easy and effective avoiding friction. Musculo-skeletal structures face no injury threats.

Warm up prepares both the body and mind for the exercises. A heated body naturally releases sweat, which automatically cools the body.

Muscular contraction and relaxation are largely temperature dependent. Before the muscles cool down completely, the main exercise regimen should start. It is better to start the main exercise after a small time gap after warm up. To know more about warm ups for lower back pain and also gain an in depth understanding of self help rehabilitation and treat the root cause of back pain visit http://www.badbacknomore.com and sign up to receive free part one of the four part course.

Simple Back Exercises Performance

Another article has covered the goals and rationale behind setting and observing a lumbar exercise programme and in this article I go over the specifics of lumbar exercises and their performance. Exercise performance varies greatly between patients but the aim is smooth movement with steadily timed motions, moving through the full ranges and holding at the end of the movements for a short time. Pain is to be expected to some extent with exercising but this should not be more than moderate nor should it last for too long afterwards. Successful exercise programmes involve daily repetition over a long period.

Pulling one leg to the chest

Lying down on the bed, get hold of one knee and pull it up towards the chest, holding it at the full bend for a short time. Keep the other leg flat down. This exercise mobilises and stretches the sacroiliac, hip and low back joints, muscles and ligaments.

Both knees to chest exercise

Lying on the back, pull both your knees up to your chest, holding the top position for two seconds. This exercise stretches the hips and sacroiliac joints less than the previous one but increases the flexion stretch on the lumbar spinal structures.

Stretching in the Child Pose

This pose stretches out the whole of the spine by using the bodyweight to stretch the back out over the bent thighs in a kneeling down position, ending up in a curled up position with the face near the ground.

Full Squats

Because the bodyweight is used to stretch out the low back structures in this movement the effect is mechanically more severe and should be done only on advice from a professional therapist or after the easier exercises have already been performed. Advice is typically to perform extension movements after an prolonged time of sitting but end range flexion can also be useful to flex the lowest spinal segments.

Use a block under your heels if you need it to maintain your balance and then deep knee bend until you are in a full squat. The lumbar spine will stretch at the bottom of the movement as you let it go, performing the movement for a half minute at a time.

As this is a relatively severe exercise it would be useful to work at the earlier flexion exercises in lying first before tackling this.

Lying on the front

Sometimes the ability to extend the lumbar spine is restricted and then prone lying, lying on the front, is a useful starting exercise as even this can stress the joints when they are stiff. The back is more extended in this position that it appears on the surface.

Elbow supported prone lying

A progression from lying on the front is to get the patient to support themselves up on their forearms to increase the extension stretch on the lumbar spine. The lumbar spine is placed in greater extension than prone in this position, stressing the tight structures and forcing them to give.

McKenzie Repeated Prone Extensions

McKenzie technique is a form of manipulative treatment at affecting disc dysfunction and derangement. Lying on the front with the hands placed near shoulder level, the patient pushes until their arms are straight whilst leaving the pelvis down on the bed, involving a significant lumbar extension.

This exercise can be aggravating as it is a strong passive extension movement, so physiotherapists test the exercise carefully to make sure there is a positive response before recommending it.

Knee roll exercise for rotation

Lying flat on the back with the knees bent and the feet on the surface, the knees are rolled side to side whilst being kept together. The movement is taken as far as the joints will comfortably go and a little further. The lumbar spine has very limited rotation but other spinal structures may be restricted and respond to movement.

Lumbar Rotations " Manipulation

Stretch Lying on the back, the hip is bent up so the person can hold the knee with the opposite hand. Leaving the shoulders flat on the bed, the knee is pulled across the body by the opposite hand, stretching the low back. The knee can be pulled right over for a large lumbar stretch but preparatory work would be wise for most people.

Golfers: Back Pain Due to Golf

Many of us tend to take up a sport to lose weight or stay fit. Fitness experts point out that it should be the other way round - you must get into shape to play a sport and this includes golf. Most back pain is preventable and often is caused by too little exercise, over exertion, poor form, lack of flexibility, and poor posture. A slight modification in your lifestyle and understanding of the back will help.

Why are golfers vulnerable to back pain?

Back problems can start either before the golfer starts playing golf or it may start shortly after he starts frequenting a golf course. Majority of the golfers suffer from regular back aches which develop during the course of the game. If left unattended, the problem will be greatly aggravated.

1. The young generation which is physically dysfunctional, pick up golf and start playing for long durations, this sudden repetitive motion is likely to injure them.

2. A closer look at the golf player will show clearly that he tilts his body to one side during the swing action which contributes to the back ache.

3. In an ideal golf swing, the spine is the center and core of the swing. When the axis is shifted as a result of a wrong posture, the back starts hurting.

How to overcome back pain?

Back pain can be mitigated by doing specific golf stretching exercises for a long-term.

1. Most often back ache can develop if players do not exercise regularly or condition their bodies' specific to the game.

2. Golfers should remember to drink lots of water during the course of the play.

3. A poor stance puts tremendous stress and strain on the lower back. The bent over and crouched position puts much stress on the back, therefore bend from the hips.

4. Strengthening the core muscles should be part of your golf fitness program. Strength workouts will also improve metabolism.

5. If you are overweight, you must lose the extra pounds, the additional weight is bound to compress the spine and discs.

6. Mismatched sets of golf equipments can lead to back ache, they should fit the player perfectly.

7. Researchers report that smoking may increase the risk of lower back problems. Scientifically, nicotine decreases the blood supply to the spine.

8. Avoid the golf cart as the sitting position puts 40% more pressure on the discs than standing. Try walking the course with a pull-cart as this will keep you warmed-up throughout.

Golf-specific exercises for a long term pain-free game:

1. A complete exercise program to strengthen your core and back muscles should include aerobics, strength training and stretching.

2. Instead of a steady-paced walk, try fast walk done in short intervals. For instance, take faster strides for a short period then slow down for a couple of minutes, before picking up speed.

3. A proper warm-up for 5-10 minutes resulting in mild sweating prepares the muscles for a game of golf.

4. An exercise resistance band during your work out helps tone upper body.

5. The torso twist and cobra stretches are fantastic golf stretching exercise that will loosen up your back to minimize pain.

Initial treatment for lower back problems is to stop your activity and ice the lower back for 20 minutes. If the pain persists, a golfer should first consult a chiropractor to check out if any other reason is there behind the pain. Chiropractic is a natural health care method that restores proper alignment and function of the spinal joints and recuperates faster.

Low Back Pain Relief Through Exercise

If you're one of the many who have tried to get in shape, took up a sport and struggled or had to stop or slow down because of back pain, then keep reading.

Back pain affects 35 to 40 percent of the adult population in the industrialized countries. About 5 percent of all back pain patients turn into serious cases who never return to a normal life. For decades, doctors, specialists, chiropractors, therapists have struggled to find a cure for back pain, yet the number of back pain sufferers seems to be going up instead of decreasing. Leaving statistics and other frightening large-scale facts aside, what can one do to better their back condition? How does one get out of the seemingly never-ending vicious cycle that starts with pain, less exercise, and leads to more pain and even less exercise and logically, decreased muscular strength (which seems to be a common factor amongst back pain sufferers).

Actually, going back to statistics for a minute, the maximum strength of back patients was found to be on an average 40 percent lower as compared to healthy people. The logical conclusion is that it's quite possible that the traditional "rest" treatment might not work when it comes to back pain. This does not mean that one should hit the gym and start doing sit-ups, bench presses and chin-ups. At least, not right away.

One must approach their condition with a bit more than just the conventional approach to back pain, and should start working on improving their condition through exercise. With that in mind, let's look at the place where all pain, is perceived, regardless of where it originated. As you've probably already guessed, we're talking about the mind. Research has shown that many pack pain sufferers are convinced that they are handicapped; some of them even stop working and try to live on disability because this often seems to be the "solution" that everyone is happy with. The employer doesn't have to deal with the employee who's frequently sick, and the doctor has one less complaining patient. But hope doesn't have to be lost. The back pain sufferer has to understand that exercise and strain have the power to heal if performed correctly and in moderation. Doctors Hildebrandt and Pfingsten at the University Hospital in Goettingen, Germany, have treated hundreds of back pain patients through exercise. They have developed a four-week program consisting of aerobic training, swimming, strength training, relaxation sessions and psychotherapy. The results were remarkable, even among patients who had been medically declared unable to work and given negative psychiatric diagnoses. The patients improved not only physically, but mentally as well. After going through this program, 63 percent of the patients were able to resume their jobs and daily lives.

Leaving the numbers aside for now, how does all that apply to one like you and me, who go to work every day, sit in an office chair for hours in a row, then get in a car, sit for 15 to 90 minutes, and barely have time or energy to exercise, and suffer from back pain? Here's how: you need to strengthen your muscles through daily exercise. Personally, I have been dealing with low back pain for a number of years, and I have tried a series of treatments, including acupuncture and massage, rest (no athletics for extended periods of time), avoided any sort of heavy or medium lifting, and so forth. My pain would decrease in time, but the minute I ventured into performing anything even remotely athletic like running or playing table tennis, the pain would come back, worse than ever before. Of course, after an episode like this, I would stop exercising and take another four to six weeks of rest; one of the consequences of these rest periods was that I would gain weight, which obviously doesn't help when you suffer from back pain. Eventually, I had to start breaking out of this cycle by including exercise and diet into my lifestyle without hurting my back even worse. The story of my body's transformation, along with some more resources and exercises, can be found in my blog:

http://lowbackpain-exercises.com

Cycling Lower Back Pain - Causes, Prevention, and Treatment

Cycling is often recommended as one of the best exercises to build strong body. It strengthens all the important organs, hands, arms, shoulders, chest, back, hips, thighs, knees, legs and feet. Strangely enough, cycling also causes lower back pain and several other health problems. It nullifies all the benefits that it provides to the cyclists. In some cases cycling is the only cause of lower back pain.

Causes

There is nothing wrong with cycling as an exercise as such. It does provide all the benefits associated with it. The problem arises with the design and structure of most bicycles. It forces the cyclists to assume wrong postures as they try to keep themselves in alignment with their various parts such as seat, stem length, the top tube, frame, handle bar, pedals and so on.

The problem aggravates further with the modern style bicycles whose manufacturers devote more attention to make them look fashionable and stylish rather than ergonomic.

Most of the time, you have to keep bending forward on your lower back in order to exert force on the pedals. This causes tightness in the muscles of the hips, thighs and legs. It forces the pelvis to shift out of its normal and optimal position. This results in muscle imbalance which causes lower back pain.

The position of the seat, its distance from the handle bar and the pedals may not match the length of arms and legs of all the riders. They may have to overstretch or cramp themselves to adjust with it in order to keep cycling.

Prevention of bicycle back pain

Bicycles come in standard designs for various age groups. It is not always possible to customize each of its parts to suit the individual's physical needs. Nonetheless, every cyclist should try to make some adjustment to prevent strain on the lower back.

It is generally possible to shorten the top tube, raise the height of the handlebars and lower the height of the seat and pedals. When you buy a cycle, ask your vendor "to table" its frame to align correctly with your physical needs.

Treating the cycling lower back pain

Assuming that you have contracted lower back pain from cycling, you should stop cycling and take to alternative exercises such as swimming and jogging to counter its adverse effects. In case you cannot stop cycling, you should keep doing stretches and abdominal exercises to keep your back healthy.

Exercises You Need To Do To Relieve Sciatica And Get Your Life Back

Sciatica is often a misused term amongst non-medical individuals. Sciatica is a collection of symptoms and not a diagnosis. The sciatic nerve is a collection of nerves found in the lower spine. If these nerves become pinched or compressed, they generate pain in associated tissues and organs. These nerves run from the lower part of your back, through the back of each leg continuing down the leg into your foot and toes. Needless to say, pain can be felt anywhere along this route and is referred to sciatic pain. Pain may be concentrated in your back, rear end, back of your thigh, calf, foot and toes. There are many causes of sciatica including herniated discs, spinal stenosis or a number of lower back disorders. If you are not familiar, stenosis refers to a narrowing of the spinal canal, which compresses the nerves contained within. Stenosis can be caused by disc herniation, osteoporosis or even a tumor.

As with other forms of back pain, exercise is the best therapy. Rest is okay for a few days but beyond that will do more harm than good. Make sure you consult your healthcare provider and follow his/her recommendations at all times. Never the less there is a regime of exercises doctors generally prescribe. A sciatica program emphasizes core strength, hamstring stretching and aerobic exercises. Your program will be designed to address the pain areas you have. You will probably be required to start with a physical therapist to ensure you do your exercises properly. After a while, you should be able to do them on your own.

Core Muscle Strength
Core muscle strength is important in that this will strengthen your stomach and back muscles that will help support your back better. Stretching exercises are also important to increase the range of motion of muscles that are experiencing sciatica pain. This brings about more flexibility and will allow for faster recovery and reduce the likelihood of future relapses.

The Exercises to Relieve Sciatica

Hamstring stretches
Hamstring stretching is one of the most important exercises in that no matter what your diagnosis is this exercise benefits everyone who has sciatica pain. Recall that your hamstrings are muscles in the back of your thigh. Whether you have sciatica pain or not, you need to do this exercise. Quite often sciatic pain comes about due to hamstrings that are too tight, which puts undue stress on your lower back to begin with. So, everyone should do hamstring stretching as a part of their regular exercise routine.

Aerobic exercises
Aerobic exercises are also added to the sciatica exercises (core muscle strength and hamstring stretching) for overall body fitness. Don't forget about walking. It has been suggested that walking three miles a day provides all the benefits of aerobic exercises in it own right.

Before you start any exercise regime, make sure to consult with your doctor. He or she will tailor make an exercise program that will includes developing core muscle strength, hamstring stretching and aerobic exercises. You really need to be diagnosed so that the proper exercise program is assigned to you. Taking care of your sciatica is an everyday concern. You need to be careful when lifting objects:-