5 Key Muscles That Can Prevent Severe Back Pain

It is very likely that you will become one of the 80 percent of Americans who will, at some point in their lives, suffer from lower back pain. It doesn't have to be that way. You've heard the saying, "An ounce of prevention is worth a pound of cure?" Nowhere is that more true than within your own body.

There are five muscles in your abdominal region that can, if kept strong and healthy, spare you from the crippling pain so many suffer.

Here is a quick rundown of those muscles and the exercises you can do to keep them in great shape.

Rectus Abdominus

Commonly referred to as a "six-pack," the Rectus Abdominus is a paired muscle anchored to your pelvic bone from which they rise upward fanning out in width and weaving in and out of cartilage from your fifth, sixth and seventh ribs, finally attaching to your fifth rib.

This muscle is critical to your lower back health because it controls the tilt of the pelvis and the curvature and flexing of the lumbar spine. You internal organs stay put in large part due to this muscle and ease of respiration can be increased by keeping your six-pack healthy.

A common exercise to strengthen the Rectus Abdominus is the "crunch" performed by lying flat on your back with your feet flat on the floor and your knees bent. From this position simply lift your upper body towards your knees and back down in slow and deliberate motions. To keep them in top shape, do at least three sets of crunches two to three times a week.

Obliques

There are internal and external oblique muscles. External obliques are the thin muscles on your sides, covering your ribs. They originate from various fleshy areas adjacent to the fifth to twelfth ribs. They angle downward toward your stomach from your back and sides in an oblique shape (thus its name). Internal obliques are much smaller and located underneath the external obliques running perpendicular to them.

Together these two muscles push and pull allowing you to bend and twist to varying degrees sideways. Even more importantly your internal obliques are chiefly responsible for the expansion and contraction of your diaphragm and consequently your internal organs.

Since the spine is most vulnerable when you twist and lift an object, keeping the oblique muscles strong is insurance against a lifting injury. Exercises that target the obliques are any that involve twisting...such as a sit up in which you extend your right elbow toward your left knee.

Transverse Abdominus

One layer deeper into the abdomen, lying just below the obliques, is the transverse abdominus (TA). They originate from the crest of the hip bone (called the iliac crest), the lumbar spine and the lower ribs. It "transverses" toward the center of the front of your body attaching to the linea alba (center cartilage in your abdomen) and to the pubis.

The main function of the TA is to stabilize your spine and pelvis during lifting movements (it has been referred to as the body's natural weight lifting belt) and to compress the abdomen. It has been stated that the quickest way to a flatter stomachache is to strengthen your TAs. Unfortunately it is one of the most difficult muscles to isolate for resistance training. The only known exercise is called the vacuum in which you suck your belly in toward the spine. Doing this while on your hands and knees will add the benefit of gravity as a resistance.

Erector Spinae

This is a group of muscles in your back that originate in large part from your pelvis from which they split into three smaller muscle strands as they stretch upward connecting to various parts of the spine and your ribs. Its main function is to support the spine. Exercises include hyperextensions, dead lifts and good mornings.

Good mornings involve a barbell placed across your shoulders as if you were going to do a squat. Instead you arch your lower back, keep your knees locked and bend forward until your upper body is parallel with the floor.

To perform a hyperextension exercise you must lie face down on a bench with the upper half of your body hanging off the edge. Have a partner hold your lower legs down and you raise your upper body to a parallel position and then 5 degrees or so beyond, thus hyper extending. This can also be done on an incline bench instead of a completely flat bench.

Using correct body form, lift a weighted barbell up directly from the floor. Bring it to your chest and even above your head. This routine is called a dead lift.

Iliopsoas

The Iliopsoas is a group of muscles comprised of the iliacus and psoas. The psoa originates from the vertebrae and discs in the T-12 to L-5 region and joins the iliacus as it angles down and frontwards to attach to the inner femur of the leg.

This muscle group is responsible for lifting the leg up toward the body or the body up toward the leg (as with a sit up). Exercises include sit-ups, leg raises, hanging leg raises and resisted hip flexion.

A weakened Iliopsoas allows your pelvis to tilt too far forward which directly contributes to lower back pain.

Summary

All the above-mentioned muscles are your core muscles and they each play a significant role in your lower back health. Ignoring them...letting them weaken through inactivity and lack of exercises...allows many different forms of pressure to be placed directly on the spine, and most often the consequence is chronic low back pain.

Copyright (c) 2010 Michael W Harris

How to Cure Lower Back Pain In Days

My husband had lower back pain for 10 years. X-rays had revealed that he had a slightly slipped disc in his back. He had been to see Chiropractors, Osteopaths, Sports Therapists, Acupuncturists, Physiotherapists and nothing had worked.

Eventually he allowed the pain to control him and he grew frustrated and worried daily about how he would play with our children when the time came.

After 10 years and an unknown amount spent on professionals we were willing to try anything.

We experimented with various techniques and this is what we found:

When we focus on something, we give it energy.

When we focus on pain, we attract pain.

When we focus on love, we attract love.

Our bodies are designed to be healthy- If your body is in a state of dis-ease it is trying to tell you something is wrong.

There may be various reasons why your body has created this dis-ease and it is up to you to play detective. In my husband's case it was more than one reason.

Firstly, he lower back region of the body relates to support and finances. My husband has not had the support he needed from his family and friends and whenever we returned from a family visit his back was much worse.

Secondly, he might be creating the lower back pain in order to NOT participate. Now I know this might sound like self sabotage and that is EXACTLY what it is. In order for him to not make a fool of himself or fail at the activity he simply gave himself back pain as an excuse to not even try.

Now, you have to understand that this is all SUBCONSCIOUSLY. He did not "give" himself pain knowingly.

Your subconscious is immensely powerful.

It has a primary goal: To make whatever you believe to be true.

Say, "My back is killing me today" and it will probably hurt twice as much as it normally does.

Pay attention to your words and thoughts. Your subconscious is ALWAYS listening.

And that's why we decided to use it to our advantage.

Affirmations. Ever heard of them? Yes, the mantras you recite over and over to yourself in the hope that what you say comes true.

Well, guess what?

They work!

He wrote the following on a small piece of cardboard and carried it in his pocket and every time he went to the bathroom he would repeat it over and over- about 50 - 100 times a day.

I LOVE BEING PAIN FREE AND BEING ABLE TO DO AND ENJOY ANYTHNG I WANT

And the lower back pain disappeared within 3 days and he is now able to do exercises (the "cobra pose" in Yoga is a great exercise for strengthening the lower back).

He still uses the affirmations and does 50 "cobra" repetitions a day and so far is still free from lower back pain.

What a pleasure!

3 Yoga Poses for Lower Back Pain

Yoga is one of the best exercise programs for alleviating lower back pain. The positions you assume during yoga, called poses, are designed to foster both strength and flexibility, two imperative components of a healthy body. Lower back pain often results from muscle tension and weak core muscles. The following 3 yoga poses will promote spinal flexibility and tone muscles in the stomach, back, pelvis and buttocks.

Cat/Cow

The cat and cow are actually two separate yoga poses, but they are generally performed in succession. These poses restore range of motion to the spinal joints and engage the muscles in the stomach and lower back.

Begin in a "table top" position on all fours. Adjust yourself so that your knees are aligned with your hips and your hands, with your shoulders. Your spine should be neutral with your eyes pointed downward. From the beginning of the exercise to the end, keep your deep stomach muscles engaged. When you're positioned properly, begin to arch your spine upward, tucking your pelvis under and allowing your head to drop, but not dropping your chin to your chest. Make sure your knees are still aligned with your hips and your hands with your shoulders. This is the cat pose.

Return to your start position on the inhale. Now, you'll do the opposite. Raise your buttocks and your chest as your spine arches inward. Your head should be facing forward. Return to your starting position as you inhale. Repeat this sequence 10 to 20 times, depending on your current level of strength and flexibility.

Downward-Facing Dog

Downward-facing dog is a great way to elongate the spine and stretch the muscles in the back of the legs, which are often tight from sitting. It also stretches the upper back, shoulders and arms.

You can begin this pose on all fours in the table top position, but with your hands slightly ahead of the shoulders with your fingers spread out. Get onto the balls of your feet; begin bringing your knees away from the floor. Lightly press your tailbone toward the front of your pelvis as you lift the sit bones - the bones in your buttocks - upward toward the ceiling (these steps sound strange, but try it - you will feel the difference between following them and simply raising your buttocks). Exhale as you lower your heels to the floor and straighten your knees. Essentially, you want to form an in inverted "V" from your wrists to your heels.

In this position, push your palms and heels into the floor, and try to further elongate your torso and legs while keeping the sit bones lifting toward the ceiling. Your head should be centered between your upper arms.

Plank

The plank is one of the best exercises for toning your entire core muscle group. You can start from the table top position again. Lower yourself onto your elbows and forearms. Walk you feet back all the way; your shoulders should be directly over your elbows. Roll your forearms so that the side that aligns with your pinky finger is against the floor. You should now have only your elbows, forearms and feet touching the floor.

You want close to a straight line connecting your heels and head, but with the buttocks slightly raised. You can achieve the right position by pushing the front of your thighs upward while pushing your tailbone downward. Your neck should be aligned with your back.

Hold the plank for 10 seconds if you are a beginner; lengthen duration to 30-60 seconds as your strength increases.

For pictures, further instructions and more poses, see http://www.yogajournal.com/poses/finder/anatomical_focus/lower_back.

The 3 poses above can give you a flexible spine and a strong core. They can easily be added into your daily routine to help relieve lower back pain.

Three Exercises to Be Avoided For Lower Back Pain

Well, all of us are guilty of getting carried away by the body building exercises printed in magazines. Not only do we believe all that they write, sometimes they are endorsed further by some doctor, making us even more gullible. Add to this our secret desire to look like all those six packs being sported by sportsmen, models and actors alike displayed so very often by the media, we are like putty in their hands. So, instead of exercising or working out to remain healthy and strong we start wanting to look massive. Exercise routine meant for overall health and fitness is vastly different from body building exercises advocated by weight lifting champions and Mr. America's. Research has revealed that increasing your overall bodily strength in a proper and regulated manner is far more important and advisable to increasing your muscle size.

So, those of you who have done (or are aiming to do) some excessive body building exercises and wound up with lower back pain, here are some exercises BEST AVOIDED.

1) Back Loaded Exercises: Back loaded squats and lunges are a trial to your spinal cord. When you load your back with a barbell you are actually compressing the spine causing it injury and unnecessary strain. Repeat exercises of the same style just add to that injury and other complications. The loaded exercise also has an added negative effect of reducing height especially for people with lower back pain.

2) Crunches & Leg Raises: Crunches and Leg raisers are intended to achieve what is called the "six pack abs". Unfortunately people seem to forget that nothing can be achieved in a day or for that matter in a month and they wind up overdoing the crunches and Leg raisers. This leads to the flexion chain imbalance pulling your hip forward and your rib cage down making you look slumped and exposing you to a flat back syndrome and back pain.

3) Sit ups: Sit ups are a strength training exercise commonly performed for strengthening of abdominal muscles. Unfortunately these exercises have more effect on the hip flexors which are attached to the vertebrae of the lower back. Research has revealed that sit ups can be dangerous due to high compressive lumbar load. For people who train excessively in this exercise and for people who have a weak spine there is risk of spinal damage.

Injury of ligaments, tendons and bones are caused due to tissue failure. Tissue strain or failure is caused by tension, shear, compression and torsion. Mild but continuous or sudden and heavy strain can both overload the tissues capacity resulting in injury of body parts. Injury also depends on each person's specific capacity to withstand strain. So, those with back pain please avoid the above said exercises and those who are planning to exercise consult a good advisor and do not over strain.

Exercise For Back Pain Relief - Good Or Bad?

Many of us feel that when the back hurts it is better to let it have as much rest as possible. Exercising during back pain is considered to be something that must be avoided. This notion is understandable because one feels that burdening one's back with excess activity might damage the back further. However, what is not realized is that exercise is a part of the process of healing.

Fitness activities do not damage the back but they help the discs to get nutrition by exchange of fluids. A lack of exercise makes the discs degenerate. That is one thing that back exercise does not allow. Another advantage is that the exercise builds the supporting back muscles. These muscles take much of the load and thus relieve the spine, which prevents injuries to the spine.

If you have undergone a back surgery, mild back exercises would help the muscles gain strength and you could recover much faster.

Basically, the primary purpose of exercising one's back is to build strength and improve flexibility. The key here is that you should not overdo them. There is quite range of exercise for you to choose from. Some of them are backward bending, hip extension, press ups, pectoral stretch, side bending etc.

The 'dead lift' is one of the best back exercises. However, it is not recommended for everyone because though it strengthens the back better than most of the exercises, but it needs quite a considerable strength and needs to be done with precision. If it is not done properly it may result in injury. Besides, it is one of those exercises that leave one exhausted after the workout. Therefore, it is important that if you decide to go for a 'dead lift' workout, make sure that you do it under the supervision of an expert. Another important thing is that you should start light. Do not start lifting heavy weight right away because that may injure your back.

Now comes the rest part. Give yourself proper rest because muscles need rest to recuperate and that's how they gain strength. So, if you do not take proper rest, chances are that you might not derive as much strength from your workouts as you otherwise could. Exercise is the best way to have a healthy back. Start today.

Great Ab Exercises to Avoid Lower Back Pain

Suffering with some kind of back pain is very common; therefore many people try different types of exercises for lower back pain. As a matter of fact, more than 70% of all people will have an episode of lower back pain at some point in their lifetime. Even if your back pain is not very severe it can stop you from sleeping comfortably at night. It is very important to know a few simple exercises that will help with back pain.

1. Don't just do traditional ab exercises like crunches and reverse crunches. Be sure to do some work including Swiss ball exercises, rotational exercises such as the cable woodchopper or Russian twists, as well as exercises like the plank and side plank.

2. Be cautious of exercises like sit-ups and Roman chair sit-ups if you have back pain. You may know people who do hundreds of sit-ups and their abs look great and they never had a problem with back pain in their life, but if you have existing back pain, you'd better be careful with exercises that predominantly use the hip flexors.

3. If you try advanced exercises without building up slowly, you're likely to injure your back even further. For example, don't try hanging straight leg raises if you can't even do them bent kneed with good form. If you can't lunge properly with your body weight, don't do them with dumbbells or a barbell.

4. Leg Raise helps strengthen your hip and leg muscles, but if you do the isometric abdominal exercise first, it can also be a stabilization exercise for your back. As you hold and tighten your abdominals, lift your leg off the floor six to 12 inches. Be careful that when you lift your legs, your back does not arch.

5. Avoid high-risk exercises like bent over rows and squats. If you're able to do them, then do them with impeccable form and avoid super heavy weights. There's no need to go heavy when you can make a moderate or light weight feel heavier with stricter form and variations in technique like slowing down your reps, using continuous tension and not locking out, decreasing your rest intervals, and other methods.

6. Use very strict form in your abdominal training, and that includes performing the exercises slowly and deliberately with physical and mental concentration on the quality of contraction. A lot of people are conditioned to do ab exercises such as sit-ups for time, but fast reps reduce the quality of muscle contraction because the movements are being executed with momentum and not muscle action.

These are only some exercises you can do, but they are very effective. It is also very important to consult your doctor if you have more serious pain in your back, because back pain can become very serious if it is not treated.

McKenzie Method For Chronic Low Back Pain

Chronic low back pain (CLBP) remains a challenging condition to manage, one that carries a significant socioeconomic burden. There are a plethora of non-surgical treatments for CLBP, which can overwhelm stakeholders such as patients, third party payers, health care providers, researchers, and policy makers. Although all involved should strive for the most effective treatment that utilizes minimal health care resources, there is often clinical uncertainty as to which treatment is most appropriate for the individual patient.

In order to better understand the state of existing literature on non-surgical treatments for CLBP, the North American Spine Society sponsored a special focus issue of The Spine Journal. This review of the McKenzie method was one of the papers featured in this issue. An executive summary of background information and pertinent findings will be presented in this review.

Terminology/History of the McKenzie Method:

in 1958, the basis for the technique was discovered accidentally, when a patient with leg symptoms inadvertently lay prone in an extended position for about 10 minutes, after which he reported to McKenzie that his leg had not felt as good for weeks
studies on the McKenzie method began in 1990, including many studies that have been done on the concept of centralization
the McKenzie method includes both an assessment and an intervention component (NOTE: commonly in general practice and research, the term "McKenzie" is incorrectly applied when referring only to the application of extension exercises)
the assessment component aims to classify the patient into one of three syndromes, and is commonly referred to as Mechanical Diagnosis and Therapy (MDT)
the main objective of the assessment is to achieve a pattern of pain response called "centralization"
Centralization: refers to the sequential and lasting abolition of distal referred symptoms, and subsequent reduction/elimination of spinal pain in response to a single direction of repeated movements or sustained postures
Directional Preference: refers to a particular direction of lumbosacral motion or sustained posture that cause symptoms to centralize, decrease, or even disappear while the individual's spinal motion simultaneously returns to normal

General Description:

The overall objective of the McKenzie method is patient self-management, which includes three important phases:
1. Educating and demonstrating to patients the benefits of positions and end range movements on their symptoms, and the aggravating effects of the opposite positions.

2. Educating patients in methods to maintain the reduction and elimination of their symptoms.

3. Educating patients how to regain full function of the lumbar spine without symptom recurrence.

Additional Points:

McKenzie noted that the value of a single direction of movement is frequently not apparent unless repeated a number of times to end range (it should be noted that often the initial attempts in a particular direction may increase symptoms)
provided that each direction of lumbar motion is tested repeatedly and to end-range, a directional preference can normally be identified
a regular McKenzie assessment includes a full medical history and physical examination, including assessment of response to repeated lumbar movements

Utilizing this information, patients can be classified into one of three mechanical syndromes proposed by McKenzie:

1. Derangement Syndrome: has the distinctive pain response of centralization with a directional preference.
2. Dysfunction Syndrome: found only in patients with chronic symptoms, characterized by intermittent pain produced only at end range in a single direction restricted movement. Unlike derangement, there is no rapid change in symptoms or ROM as a result of performing repeated motions.
3. Postural Syndrome: typically not seen in chronic LBP, is intermittent in nature, located in the midline and is provoked by sustained slouch sitting. Symptoms are typically abolished by correction of sitting posture (normally restoration of lumbar lordosis).

Management According to McKenzie Syndrome Classification:

Derangement Syndrome: aim is to rapidly centralize and eliminate all symptoms while restoring normal lumbar motion
Dysfunction Syndrome: treatment is intentionally aimed at reproducing the symptoms at end range so that the short, painful structure can be adequately lengthened in order to heal and become pain-free over time
Postural Syndrome: education is aimed at improving posture, which will remove undue physical stress from involved tissue and improve symptoms
it is important to note that each patient requires individualized exercises, and no generic prescription of exercises will suffice
for a minority of patients, generally those with chronic LBP, the end range force they can generate will be insufficient to eliminate pain - in these instances, clinicians can provide manual assistance/pressure to the movements, and even progress to spinal manipulation/mobilization in the patient's directional preference

Evidence Surrounding the McKenzie Method and Centralization:

at least six studies have demonstrated that centralization is a positive prognostic factor for LBP (i.e. those who "centralize" with a particular movement or direction have better outcomes)
in fact, a recent systematic review1 on centralization concluded that, when elicited, centralization predicts a high probability of positive treatment outcome when treatment is guided by assessment findings
two studies have demonstrated that centralization is a more important prognostic indicator than fear-avoidance and work-related issues
further, failure to change pain location on assessment (non-centralization) has been shown to be a poor prognostic indicator and a predictor of poor behavioral response to spinal pain
although seemingly evident, in the literature there is some indication that those patients with mechanical LBP that is affected by posture will respond favorably to directional exercises
in many published clinical guidelines, the interventional component of the McKenzie method has been mentioned, while the assessment component has been overlooked
two systematic reviews2,3 on the McKenzie method have been conducted - both concluding that there was limited evidence relating to chronic LBP, but also suggesting that small benefits were noted versus a variety of comparison treatments
a third systematic review4 on physical therapy-directed exercise interventions after classification by symptom response methods (included mixed duration LBP patients), concluded that exercise implemented based on patient response was significantly better than control or comparison interventions (4/5 studies investigated McKenzie method, all scored 6+ on PEDro scale indicating high quality)
studies investigating the reliability of the McKenzie assessment have produced mixed results - further studies are required
there are numerous ongoing studies on the McKenzie method, including subgroup determination in CLBP, clinical prediction rules, comparative prognostic value studies, anatomical studies, and treatment RCTs

Conclusions & Practical Application:

The McKenzie method certainly has a role to play in the overall assessment and management of low back pain. It has the potential to reliably classify patients into groups based on directional preference, which have distinctly different treatment and self-management needs. It is relatively simple, and straightforward in its approach. Considering the recent emphasis in the literature on sub-grouping LBP patients in the context of a Clinical Prediction Rule (which does include a category for directional exercise), research attention paid to the McKenzie method, MDT, and the centralization phenomenon should continue to rise. Such classification approaches can help guide clinical decision making, and improve treatment outcomes for LBP patients.

Severe Lower Back Pain - Time For Exercises

Many people suffer for years with lower back pain and eventually find some relief from various pain killers. I have eliminated or substantially reduced approaches prescribed by my pain management specialist. The difference is daily exercise for back pain relief.

My pain story is not unique. Several years ago, my doctor determined I had two herniated discs and osteoarthritis in the lumbar area. The discs and the inflammation of the osteoarthritis restricted a channel and pinched the sciatic nerve. The result was severe lower back pain, coupled with sciatic nerve pain. Over a number of years, I progressed from shots in the lower back, to an implanted neurostimulator, to a variety of pain medications. Most recently, the pain medications consisted of two narcotic drugs, one on an as-needed basis, and one for 24-hour maintenance. The physical and emotional effects of the medications substantially changed the quality of my life. I wanted to get rid of those medications, even if I had to live with the pain.

A friend with sciatic nerve pain told me a physical therapist helped him eliminate the pain through a daily exercise program. My pain management specialist agreed to write a prescription for the physical therapist of my choice, and I started a new life.

After the therapist completed his evaluation, he told me two important things. First, a significant amount of lower back pain is the direct result of unused and out-of-shape muscles. Get those muscles in shape, keep them in shape, and most of the pain should disappear. Second, the exercises would not help the pain caused by the bone and osteoarthritis issues. In other words, an exercise program will eliminate muscle pain, while leaving the real source of my lower back pain- herniated discs and osteoarthritis.

Over four weeks, he worked me on a routine of eight exercises and bike riding using a recumbent bike. The exercises worked the muscles in the legs, thighs, hamstrings, buttocks, and lower back. I continued these exercises every day at home.

Miracles never cease. My wife says she can see me move with more vitality and energy, and I feel better. I can easily affirm my energy level is higher and my enthusiasm for getting out of bed each day is much improved.

Here are the results with which I am most pleased. The 24-hour narcotic is gone, the as-needed narcotic is reduced to no more than one per day, if at all, and the neurostimulator is seldom used. The conclusion, in my case, is simple: exercise for lower back pain brings relief!

Core Stability Exercises For Lower Back Pain

As a Physiotherapist and a Pilates teacher I have knowledge in the use of a gym ball or sometimes it is called a Swiss ball for exercising the deep core stability muscles, specifically to control lower back pain. The ball is ideal for exercising the lower back because it is unstable itself and just by sitting on it a person can train their deep core muscles.

The deep core muscles run around the belly. The function of the Transverse Abdominal Muscle is to flatten the tummy, reduce the waist circumference, but most importantly this muscle stabilises the lower spinal joints. This is a postural muscle and it functions as a stabilising muscle and it is inhibited with pain. This means if it is weak a person will have a pot tummy and most likely lower back pain. Many women also have urinary incontinence as well. The training of the core stability muscle is difficult if the person suffers lower back pain. A Physiotherapist will treat the pain before giving strengthening exercises. By treating the lower back pain on its own and then adding in core stability exercise the chances of a good recovery from an injury to the lower back is very good.

It is important to know how weak or strong the deep core muscles are prior to starting an exercise program. It is also important to train Pure Pilates before starting to strengthen to deep core muscles. If the base strength is not assessed then the starting point may well be too difficult and the person will not achieve good core contractions.

How to Test Core Strength

Lay on your back on the floor with knees bents and feet flat on the floor. Put your hands on your hips bones and slowly lift one leg, only, off the floor.

Your hip bone and your pelvis should not move at all. If it does then you core strength is lacking and needs training. Training the core needs to be taught properly by a Physiotherapist. Once a person has knowledge in the function and use of the core stability muscle they can exercise in any way to the max.

I train deep core stability muscles from nothing to full strength using the concept of Pure Pilates. For men the emphasis is on stability to gain strength in the long rectus muscle. This will give a man a good strong stable lower back and in conjunction with appropriate stretching a good pain free flexible lower back. For women the emphasis is on the very lower abdominal muscle group and the pelvic floor muscles.

I strongly recommend learning how to train the core stability muscles and how to use them in a functional way. It is important to learn the initial core training program and not just start exercising thinking you are training your core muscles.

For more information on my deep core stability training program have a look at my website

Low Back Pain and Kettlebells - Lower Crossed Syndrome

Vladimir Janda was one of the most influential physical medicine physicians in the world in the late 20th century. A pioneer in the field of "low tech" rehabilitation, he honed his skills in communist Czechoslovakia. While western physicians were producing "human wreckage" (Waddell, G. 1992), with surgical techniques for the lumbar spine, Janda consistently produced outstanding results in rehabilitating the same types of cases using wobble boards, sticks, exercise balls, (maybe kettlebells) and most importantly his hands. After the fall of the Soviet Union and the formation of the Czech Republic, Janda and his colleagues became more accessible. In the early nineties, a group of progressive thinking chiropractors and physical therapists began teaching Janda's techniques in the West, and changed the way most of us looked at physical medicine.

One of the more basic (but essential) Janda concepts, is the Lower Cross Syndrome. Lower Cross Syndrome is epidemic in western society because most people spend a large percentage of their time sitting. This can cause tightness and hyperactivity in the hip flexor group (iliopsoas etc.) Through a process known as reciprocal inhibition (defined as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly, the gluteus maximus. This imbalance then produces a secondary effect during walking. Since these people are unable to produce hip flexion with the gluteus maximus, they begin to substitute the low back extensors. They in turn become tight and hypertonic and through reciprocal inhibition inhibit the abdominal muscles. Thereby producing a "big gut, no butt" scenario (usually aided by poor diet and no exercise). Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain, osteoarthritic degeneration, and disc herniation.

A key challenge to anyone treating low back pain is how to correct this dysfunctional pattern. In my previous life (before kettlebells), I would use wobble boards, exercise balls and other "low tech" solutions. While effective, the exercises tended to be complicated for the patient and more than one exercise would often be necessary. When I started learning about kettlebells, I was excited at how such simple movements (the swing, clean, press and snatch) in addition to being amazing cardiovascular and strength conditioning exercises, actually corrected many of the movement pattern disorders I had been trained to identify. The most common of these is the Lower Cross Syndrome. What is amazing is that it seems as if the swing was specifically designed to correct this pattern. Proper swing technique involves lowering the kettlbell via lumbar spine neutral hip flexion and then producing power via lumbar spine neutral hip extension (aka the hip snap). This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors (particularly the gluteus maximus), and teaches lumbar spine control. Additionally, the secondary part of the swing, abdominal contraction at the apex of the swing facilitates and strengthens the abdominals and relaxes and stretches the lumbar paraspinal musculature; a fantastic win/win scenario!!

In summary, performing or teaching the swing exercise not only gets you or a client/patient in shape, it also has a corrective effect on one of the most common dysfunctional lifestyle patterns of the western world!!

Treat Low Back Pain With Regular Exercises

Low back pain- is it a major problem? Or a big hullabaloo of small itch in the back side? Well, back pain in your low back side may seem small initially but with time it is sure to take a long cut on your health.

Big problems arrive on account of small negligence. A stitch in time saves nine! You know about these goody goody things in life. Yet you don't act in time to translate these clichés into reality. There are so many small things that you need to do well in time! Failing which, the damages could be colossal!

I tell you what happened with my friend some time back. He wanted to change the old clutch-wire of his scooter but delayed the replacement for unnecessary reasons. One day in the busy stretch of the road, the wire broke, the brakes failed, he hit a stationery truck. His life was saved, but he suffered multiple fractures in his right hand, required hospitalization for more than 45days and the hospital bill, at the end of the treatment was $ 4,000. The cost of the clutch wire was $ 1. The balance of $3,999 he paid for his negligence.

Similar is the case with your lower back pain. Initially you may ignore it thinking that I sit in the office for the whole day. Probably it is due to that! Or, cutting on the regular exercising regime is the simple cause of it. Or for that matter you can think of hundreds of things that have caused back pain to you. Still, whatsoever be the cause you need to adopt the right style of living to combat the back problem.

In the initial stages of the back pain, sleeping on a hard mattresses, and exercising will help you to some extent. But here, you need to be regular. If you skip the exercise schedule, you will have lower back pain with severe intensity.

Now, to find a permanent solution in the physical exercises, start with jogging. It may be difficult at the initial stages, but keep on persisting. You can also go for water aerobics as it is also helpful in treating the lower back pain.

Physiotherapy is the best treatment for the lower back pain, but don't presume the level of your back pain and take your own judgment. Consult your physician and get the correct diagnosis for your problem. There are many types of treatment options for the back pain. You need to decide which one is suitable for you at your level. You must get relief within two weeks of starting the treatment, but if the pain persists, you may require to undergo surgery.

The modes of treatment are simple to start with. Rest adequately and do the exercises regularly. Acupuncture and chiropractic practice are also the accepted modes of treatment. But the best thing is to understand your problem and go ahead with the line of treatment which you consider suitable for you.

But, don't make pills and medication, the regular habit. The naturally treated pain relief, without the fear of side effects, is good and everlasting!

Sciatica Exercises - The Importance of Stretching

People worldwide suffer from back pain and many believe that resting will solve the pain. However, this is not true as bed rest alone will worsen the condition as well as increase the pain. What is the best treatment for sciatica? The best way to combat pain as well as recovery from sciatica is doing sciatica exercises. By doing the correct exercises you will relax the back muscles as well as make them stronger and more flexible. Stretching exercises alleviates discomfort and pain and also helps prevent further episodes.

Sciatica exercises must include stretching exercises in order to reduce the pain and make the muscles in the back more flexible. When the spine is injured or is irritated the muscles go into spasm in order to support and protect the spine and hence causes discomfort and severe pain. Stretching exercises also help extend nutrients to the spine and the surrounding areas. In addition to preventing lower back pain these types of exercises promote healing.

The muscles in the back need to be stretched which should include the tendons and ligaments. The gluteus muscle in the buttocks should also be included in your sciatica exercises as well as the hamstrings which are situated at the back of the legs. Hamstring stretches lengthen any tight hamstring muscles. These stretching exercises also maintain a good posture and are highly recommended by the professionals.

For those that are suffering from sciatica symptoms should take up stretching exercises in order to prevent any further trauma or injury to the spine. Before starting your sciatica exercises regime you should relax the muscles as well as warm up the muscles before exercising. Warm ups should be done gradually so as not to hurt the area.

Those suffering from health problems, it is wise to find a proper professional back pain relief regime. The best way to manage your condition effectively is to focus by being disciplined and hands on. Remember, that by lying in bed for a week or two will not resolve your back pain. You need to do sciatica exercises and stretches in order to lessen the pain and improve the muscle tone and strength.

Sciatica pain can be controlled by doing sciatica exercises. Such exercises are meant for one leg only and does not need to be done for the opposite leg as sciatica only affect one leg. The leg that is affected is the leg that requires exercise.

Exercises For Lower Back Pain - Relieving the Aches

Exercises for lower back pain can come in many different varieties. No matter what you decide to do or what type of back pain you're experiencing, there is something out there for everyone. You need to take the time to check out all of the options that you have and see what works best for your needs. Knowing the type of pain you have as well as what caused it will allow you to experience the best results in your quest for relief, so make sure that you understand what's wrong with your back to get the best treatment. In many cases, you will need to seek the advice of a doctor or other professional who is familiar with back pain to get the results that you need. However, if you have minor back pain, you can often do your own exercises to stretch and strengthen the muscles and get the relief that you need.

There are many different types of exercises for lower back pain, and most don't even have anything to do with your back at all. A lot of the focus will be on strength training for the stomach, thighs, and gluteus muscles to ensure that they're doing their job right. When these muscles are in their best shape, it takes some of the strain off of your back and allows you to make the most of your back pain relief both now and in the future. That's the reason that exercise is such a great solution for back pain. It provides prompt, effective relief but also helps stave off future problems because it makes the body stronger overall. Make sure that you don't overdo it when it comes to exercising your aches, away, though. Sometimes, the wrong exercises or too much of a good thing can actually cause more harm than good.

Exercises for lower back pain are designed to help improve your mobility and range of motion. Therefore, you can definitely count on them working to alleviate back pain when it is muscle related. However, when you have back pain problems that are related to slipped discs or vertebrae that get dislocated, you need to actually address the spinal problems and stay away from exercise because this can make the situation worse. There aren't many cases when back pain exercise isn't effective, but this is one situation where you need to see a chiropractor or consider alternative treatments to get the spine back in shape rather than exercising, which only really helps the muscles.

Of course, after you have healed the spinal issues, you can try exercises for lower back pain that will allow you to eliminate future problems and heal a little quicker than you might have otherwise. With so much to consider, you might feel a little bit overwhelmed, but you shouldn't. You simply need to take the time to figure out what kind of pain you have, why that pain started, where it's coming from, and which issues will be best for your specific needs. There is really a lot to learn, but with the right medical care you can easily get the treatment that you need in no time at all.

Exercises for lower back pain are effective for muscle pain relief and other issues, but are not always the best solution. In order to figure out what would be best, you need to discuss all of your symptoms with your doctor and figure out where the pain is coming from. Of course, if you have minor issues, you will easily be able to do a few exercises on your own and see if they help without having to seek medical treatment. Sometimes they will, but sometimes they might not, so be careful in whatever you do. You certainly don't want to cause permanent or serious damage to yourself just because you didn't feel like going to the doctor or you didn't want to pay for the services. Your back is far too important for you to put it at risk like that, which is why you need to take your recommended exercises for lower back pain seriously and do what is in your best interest, regardless of cost, hassle, or anything else. Keep these things in mind and you'll be much better able to get the treatment that is right for your situation.

Back Pain From Kettlebells - Adjust Your Workouts To Protect Your Lower Back

Kettlebells are a great way to work out for fitness and daily exercise. Nobody goes all the way to fatigue with kettlebell training, so there is generally less chance of suffering a serious injury than with traditional bodybuilding techniques that put hardcore effort ahead of safety. However, there is one common problem with typical kettlebell workouts: they put a lot of demands on the lower back.

Swings are probably the most important exercise that we do on a regular basis. They form the foundation upon which all the other parts of the workout are built, and without them we wouldn't be able to do snatches or cleans because swinging is an integral part of those important exercises. But swings are very fatiguing to the muscles that surround the lumbar spine. In short, they're hard on your lower back. Until you get your lower back in shape and capable of withstanding high-repetition swing workouts, your kettlebell routine won't be anywhere near as effective as it could (and should) be.

However, the typical kettlebell isn't adjustable and the chances are it'll be the wrong weight for your body. If it's too light, you'll need to use a ridiculously high number of reps in order to get any benefits from your fitness routine. And if it's too heavy, you'll strain your lower back without getting the conditioning benefits that get you in shape. Unless you're lucky, your fixed-weight kettelbell will give you problems as you start to get "into the swing of things" and get in shape.

How To Do Pilates Pain Relief Exercises For the Neck, Back, Shoulders and Knees

Have you ever wonder what is the difference between doing Pilates exercise and Pilates exercise for pain relief?

Because doing Pilates the right way is not only essential but it also ensures the benefits are maximized with regards to pain relief. There are Pilates exercises designed for body conditioning, core engagement, flexibility, muscular endurance and strength and more. Pilates exercises for pain relief are entirely different and they require more specific instructions and proper supervision. Therefore learning Pilates from a qualified instructor or trainer who has experienced in rehabilitation is still the best option.

Surely one can learn Pilates online through podcasts as well as from training guide manuals, DIY books, and DVDs. However for pain relief of the neck, shoulder, back, and knees, it is important to work together in regular sessions with a Pilates instructor in a one-on-one sessions for better results.

Working in Pilates private training with an instructor can provide personalized guidance. An instructor can quickly make corrections to the students' wrong moves thus avoiding the possibility where students pull a muscle, or worse injure themselves in the process.

Working with the right professionals means they are knowledgeable and reliable in introducing new equipment. They also give right instructions on the usage of the machines such as the pilates reformer.

Here are some exercises tips that can be done together with an instructor for the specific different types of body pain.

Pilates Neck Pain Relief Exercise

-Adjust the neck into neutral centre position.

-Inhale and turn the head to one side.

-Exhale slowly. Inhale again while stretching the neck and then exhale as the head rotates.

-Return to center position.

-Repeat the same movements while this time turning to the other side.

-Perform the exercise twice in every side while consciously ensuring proper neck alignment.

Pilates Shoulder Pain Relief Exercise

-Lie down in neutral position.

-Lift the arms in vertical position with palms facing one another.

-Stretch the arms to the ceiling with the elbows soft and relaxed.

-Stretch one arm further to elevate the shoulder blade off the mat.

-Drop the shoulder blade slowly to the floor while keeping arms to the ceiling.

-Do the same movement five times on each side.

Pilates Back Pain Relief Exercise

-Lie down on your back.

-Stretch the legs out or bend the knees.

-Try to raise the head and legs off the floor for a couple of inches.

-Should the movement places stress that is too much to bear on the lower back, raise head and place the feet on the floor while bending the knees.

-Relax the neck throughout the exercise.

-Extend the arms and do raising and lowering movements on them for just a couple of inches.

-While at it, inhale for five counts and exhale for five counts.

Pilates Knee Pain Relief Exercise

-Lie supine and extend both legs.

-Raise one leg toward the ceiling.

-Do leg circle five times in clockwise motion

-And five times in counterclockwise motion.

-Do the same on the other leg.

Back Pain After Exercise? Three Things You Need to Know to Prevent Back Pain

Exercise is one of the best ways to feel good and to take care of your body. The feeling after a good workout is great. You feel like you have accomplished something. However, some people have a tendency to get a headache or back pain after a good workout. For some, this pain sets in soon after the exercise. For others, it takes a few hours to a day before the pain sets in. Why does this happen? To answer that question, we need to consider what happens in your body when you exercise.

Water
First of all, exercise causes us to sweat. Sweating means that our body is losing fluid. The body also loses fluid through breathing and no exercise is complete without some heavy breathing. This means that if we are not careful to drink enough water, we can suffer from dehydration. Dehydration can easily lead to headaches and muscle pains.

Minerals
An other important fact about sweat is its salty taste. This means that your body is losing minerals during the exercise as well. The human body needs to maintain 0.9% salinity in the bodily fluids. This means that in order to maintain this salinity level, you need to take minerals with your water. The easiest way to get the minerals you need is to add a pinch of sea salt to the water you drink. This will help your body absorb water and replenish the mineral supply. One of the most important minerals are magnesium. One sign of magnesium deficiency is trembling or cramping muscles.

Acidosis
When we exercise hard the blood is not able to transport enough oxygen to the muscles. Without oxygen the energy production in our muscles produces acidic waste. Only when a muscle is moving is it able to transport these waste products away. If you exercise hard and then suddenly stop, your body cannot transport this acidic waste away from the muscle fast enough. The waste is one of the primary causes why your muscles are sore the day after. By stretching properly or doing less intensive exercise in the end of your pass you help your muscles get rid of the acidic waste.

Summary
To reduce all kinds of pain after exercise you need to take care to warm up, drink plenty of water during and after your exercise and make sure you are replenishing your minerals. There are several sport drinks on the market that covers these needs. However, these sport drinks normally contain way too much sugar. You can make your own sport drink by simply adding sea salt to water. Also adding magnesium will help you relax after the exercise. Finally, stretching will help your body get rid the acidic buildup.

Stomach and Lower Back Pain - Is There A Connection?

Can stomach pain and back pain be related? The answer is it depends. Recently a friend contacted me about having both stomach and back pain. Because of my own experience he was asking for my advice. The first bit of advice I gave him was that stomach and back pain could be serious and to call his doctor immediately.

Obviously I am no doctor and I avoid trying to diagnosis someone's medical problem. However when someone is complaining of pain in both the stomach and back chances are it is more than just a strained back muscle. Usually what is happening is that the stomach problem is radiating to the back making then person believe he has a problem in both areas when it's probably originated in the stomach or pelvic area.

So what are some of the causes of stomach pain? Well they can be different for men and women. Women are more prone to pain in both areas. Pregnancy and or menstruation are two causes of stomach pain in women. Pelvic inflammatory disease is another. Men also have some medical conditions that are unique to them. One of them is an inflammation of the prostate called Acute Prostatitis. This can cause pain in the stomach and lower back. Seminal Vesiculitis is another condition related to the prostate. This condition is the inflammation and degeneration of the seminal vesicles.

Common to both men and women are the following:

Kidney Stones: Boy if you have had them you know how painful they can be and how that pain spreads through your lower back.

Acute Pancreatitis: Your pancreas is a large gland located behind the stomach. It's job is to secrete digestive enzymes into the small intestine. When the pancreas becomes inflamed this is known as Pancreatitis.

Abdominal Aortic Aneurysm: Is a swelling of the Abdominal Aorta. Most of the time this occurs at or below the kidneys so you can see how this would affect the back and or stomach.

All these conditions are very serious and require urgent medical care. In my friend's case he had Acute Prostatitis and is receiving treatment which has eased his back pain by treating the prostrate. So what my friend thought was pain caused by muscle pull after a weekend of tennis turned out to be much more serious. Fortunately he did not delay in seeing his doctor. The lesson here is sometimes what you think is a back pain can be an infection in the pelvic area that radiates to the back. There obviously is a connection between stomach pain and back pain, but it is one that must not be ignored. So if you are having discomfort in both the back and stomach area chances are it is pretty serious and needs a doctor's attention as soon as possible.

Upper Back Pain Relief - 2 Simple Exercises and a Massage For Instant Relief

Upper back pain most often occurs due to injuries in the broad triangular trapezius muscle. It is located at the back of the neck between the shoulders. It covers the upper shoulder, the upper back and the mid back.

The trapezius muscle has the tender and hypersensitive knots or trigger points. They are so called because they trigger shooting pains when compressed. The pain is often very severe and limits the movement of the upper body.

How to get relief from upper back pain

The best way to get relief is to exercise the trapezius muscle. Exercises strengthen, relax and keep it in good shape. They speed up the blood circulation which brings in added supply of oxygen.

Here are three simple exercises to do that:

Exercise No.1

Shrug your shoulders

Stand in your natural posture and move your shoulders up and down 10 times.

Exercise No.2

Stretch the thoracic area

A. Sit on a stool and clasp your head from behind with both your arms. Now gently bend your body backward 10 times while looking upwards as you do so.

B. Sit on the floor with your legs stretched out. Bend your neck and head towards your navel. Stay in this position for 15 seconds. Repeat this exercise 5 times.

Massage

How to locate the trapezius muscle for massage?

The Trapezius is, in fact, a large muscle. It starts from the base of the neck, extends to the shoulders and goes all the way to the middle of the back. You should choose the upper part of the trapezius for the purpose of massage.

Gently press the muscle area for about 10-15 seconds and release it. Do not press very hard or long to avoid hurting it.

Press only so much that you get "the good hurt".

Knead the trapezius

Lying position relaxes the trapezius muscle because it does not have to bear the weight of the arms. So lie down and knead the sore spots in rhythmic motion. Move incrementally towards the arms.

You can massage the trapezius yourself. But sometimes it is difficult to reach the area with your own hands. It is better to ask someone to do it for you.

Get the relief you so much need and enjoy.

Three Hockey Goalie Exercises to Help You Stand Out in Overtime

When games go into overtime you will often hear commentators make excuse for hockey goalies and skaters because they are fatigued with the extra ice time. Being tired is never an acceptable excuse for losing. Your opponent is out there playing the same game you are, so if your excuse for losing is fatigue, then you are confessing that you did not physically prepare as well as your opponent.

There is something powerful about being physically strong and fit. When games get into the late stages, while your opponent is thinking about how tired they are, how much their back aches and how much their legs burn you can be thinking about positioning, puck movement and working your angles. Try the following hockey goalie exercises designed to improve your muscular endurance.

1. Wide Outs - builds endurance in your legs and allows you to maintain your perfect ready position.

Start in a low ready position, with your knees bent to approximately 80 degrees. Make sure you keep your chest up throughout the drill. Next, maintain your low position (your head level should not change) as you quickly hop your feet into a wide stance. Your feet will land approximately double hip width apart with your toes slightly turned outward and you knees in line with your toes. Start with three sets of 10 repetitions taking 30 seconds of rest between each set. Build up to three sets of 30 repetitions taking 45 seconds of rest between each set.

2. Stiff Legged Deadlift and Hold - one of my favourite hockey goalie exercises because it builds muscular endurance in your back extensors, glutes and hamstrings to decrease your back fatigue throughout the game.

To complete this exercise your must have a firm grasp on the neutral spine position. A neutral spine has a slight arch in the lower back, it is not rounded. Begin the exercise in a standing position with your feet hip width apart and your knees softly bent and rigid, but not locked. From this position you will slowly pivot forward from your hips (maintaining your neutral back position) until you feel a very gentle stretch in your hamstrings or the back of your thigh. If your finger tips reach beyond knee or mid-shin level you are likely cheating by rounding your back unless you are exceptionally flexible. Start by holding this position for 3 repetitions of 15 seconds. Build up to 5 repetitions of 30 seconds. You should feel it fatiguing the muscles which run along either side of your spine in your lower back and you may feel fatigue in your hamstrings. You should never feel back pain with this exercise. When you can complete five repetitions for 30 seconds with ease, you may hold a light weight (5lbs) close to your chest to increase the overload.

3. Squat and hold - a variation on the classic wall sit to build fatigue resistant quads.

The technique here is pretty basic, stand with your feet hip width apart and go into your best 80 degree squat. Make sure you back is in a neutral position, you have to keep your chest up if you are going to look big in the net. Start by holding this position for five reps of 15 seconds taking 30 seconds of rest between each repetition. Build up to five reps of 45 seconds with 30 seconds of rest between each. Good luck this one burns!

So there you have three hockey goalie exercises designed to build some bombproof legs that will keep you going strong through the third period and beyond. While your opponent is left shaking in the crease you can stand tall, ready to take the two points home.

Pinched Nerve in Lower Back

Anyone who has suffered from a pinched nerve in their lower back knows that the pain they have to put up with can be excruciating. Understanding the mechanics of nerves will help you to make sense of the discomfort and why it happens. Nerves play a vital role in a person's body as they transmit electrical pulses to and from the brain. They maintain various functions of the body which include digesting, breathing, hearing and movements to name but a few. If a nerve gets trapped or pinched these impulses are disrupted. A pinched nerve in lower back causes this interference and prevents the nerve from sending these vital impulses.

It is usually herniated discs, spondylolisthesis and stenosis that are associated with pinched nerves in the lower back area. But it also may be as a result of some sort of imbalance in the muscles around the area of the lower back which puts pressure on the affected nerve. There are other contributing factors which include reduced circulation, muscle spasms and tightness involved in pinch nerve conditions.

One example of this is sometimes referred to as piriformis syndrome. Lorry drivers or other people who spend a lot of time driving often suffer from the condition. The simple movements it takes to drive a car or a lorry will change how a person sits so that they reach the pedals more comfortably. This eventually leads to an imbalance in the muscles around the lower part of the spine and this in turn will result in more pressure being put on the nerves in the lower back causing the pinched nerve in lower back problems.

Pinched nerves in the lower back can also be caused by trauma, injury and bruising but there are other conditions which have to be considered and this includes the swelling of extremities that often occur during pregnancy. It is also thought that the condition may be hereditary so, if a person has a family history of the condition, they may be more prone to suffering from it.

The most common symptoms are severe pain, numbness to the area that is affected and a tingling sensation as well as a weakness in the muscles found along the path of the nerve that has been affected. The tingling sensation people experience with a pinched nerve can be likened to 'pins and needles' and this can stretch along the nerves' path which results in a stiffness down the length of the leg.

When consulting a doctor or back specialist there are various questions which will be asked about the pain, numbness, tingling, weakness and any other symptoms that are prevalent as well as the type of work a person does. On examination the doctor will be able to identify the root cause of the problem and enable a correct diagnosis and if further tests are necessary. Occasionally an X-ray may be needed to assess whether or not there has been an injury to the spine or if arthritis may be the cause of the pinched nerve as this is a more serious scenario that may need immediate medical attention.

If the pain persists the doctor may recommend a CT scan or an MRI to identify the problem and to determine whether or not surgical intervention is actually needed. But in most cases it is just a question of time, a little rest and a course of anti-inflammatory medication whether prescribed or bought over the counter pain relief tablets such as Ibuprofen or Paracetamol that will help with a patients' recovery. Surgical intervention is seen as a last resort only if no other treatment or therapy has proved to be effective and the pain and discomfort persists.

It is more common for pinched nerve in lower back conditions to be treated with anti-inflammatory non-steroidal medication, heat dressings, ice, therapeutic ultrasound, electrical stimulation and sometimes steroid injections. But exercise, massage and physical therapy are by far the more favoured forms of treatment and it has now long been recommended that avoiding chemical based drugs is the best route to take for a speedier recovery from the condition. Attitudes towards the condition also play a vital role in how quickly people recover.

How To Get Rid Of Lower Back Pain Easily

Lower back pain is a common problem that plagues millions of people the world over. Some of the common causes of back pain are a serious fall that injured the back, pregnancy, lack of exercise or exercising in the wrong way, being overweight and sleeping on the wrong type of mattress. Fortunately, there are various methods on how to get rid of lower back pain. While an operation may be a last resort, one should consider trying some of the pain relieving methods outlined below.

Painkillers

Painkillers provide temporary relief of back pain. However, a person who has regular lower back pain should not rely on these as a sole form of treatment. It is especially detrimental for a person to continue ignoring lower back pain treatments and simply taking a painkiller to bring about temporary relief. The key to remedying back discomfort once and for all is to identify what is causing it.

Chiropractic Treatments

A chiropractor will likely be able to alleviate and perhaps even eliminate a back ache. A chiropractor will recommend a one to three month treatment course with treatments given three times a week. If the back pain is serious, the chiropractor will recommend an X-ray to determine what is causing the pain and how it should best be treated.

A person with continual lower back pain should take the time to find a good chiropractor. Do a bit of online research and find one that gets good reviews and has a good rating with the Better Business Bureau. A person who visits a chiropractor should see some improvement after the first couple of weeks of treatment.

Choosing the Right Mattress

A mattress that is too soft, too hard or too lumpy will often cause or aggravate your pain. It is important to take the time to choose the right mattress. A pregnant woman should sleep on a firm mattress that offers a high level of support. A person who experiences lower back pain while sleeping on a firm mattress may want to try a soft mattress. Memory foam mattresses are often a poor choice of mattress for those with this particular type of pain, as these mattresses do not offer much support and can in fact make a lower back pain problem worse than it was before.

While it is possible to buy a mattress online, it is often best to shop for a mattress in person. One should choose a store where he or she will be allowed to try out the mattresses before buying one. Take the time to choose a mattress that is comfortable to sleep on and will provide good support for many years.

Sleeping Postures

The position a person sleeps in can improve back pain or cause it to get worse. A person with a severe back ache should avoid sleeping on his or her stomach. Two of the best positions to sleep in are sleeping on one's side with a pillow between the legs or sleeping on one's back with a pillow under the knees for added support. An inverted position is also a good option. In such a position, the hips are elevated and/or a pillow is placed under the lower back.

Sleeping Aides

A hot or cold compress can also help a person to get a good night's sleep. However, it is important to remember that compresses do not alleviate your discomfort permanently. Compresses are like painkillers in that they take away the pain on a temporary basis.

Exercises

Exercises that help to relieve lower back pain are simple yet very effective. However, a person with severe pain in their back should never start an exercise regimen without consulting a chiropractor or medical practitioner. The wrong types of exercises can make the pain worse.

Yoga is a good form of exercise, especially for a pregnant mother who suffers from this type of pain. Yoga involves a lot of stretching, which is good for the back and will help to make one feel better. Walking is another good form of exercise for a person with lower back pain. However, it is important to invest in shoes with good support.

Diet and Weight Loss

Being overweight can contribute to pain of the back, as the body is under strain to carry the extra weight. An overweight person with this severe pain should focus on losing weight. Eating healthy foods such as fruits, vegetables and whole grain foods will help one to not only lose weight but also keep it off. Drinking lots of water every day is also necessary; in fact, doctors recommend that a person drink at least eight cups of water a day.

Foods and beverages rich in calcium may also help to alleviate back pain. Calcium strengthens the bones; a lack of this mineral may cause lower back pain and/or make it worse. Foods and drinks that are rich in calcium include milk, yogurt and cheese.

In Summary

There is no "one, two, three" method for getting rid of lower back pain that will work for everyone. A lot depends on what is causing the pain. The first step in getting rid of lower back pain is to identify what is causing it. After the root cause has been identified, one can try out one of the appropriate cures mentioned above.

Getting rid of lower back pain may take time. One should not get discouraged if he or she tries something and it does not seem to be immediately effective. If the back pain is caused by various circumstances, one may need to try a few curative methods before the pain is gone for good.

While pain killers and compresses may provide temporary relief from your pain and discomfort, these aides do not deal with the root cause of the problem. It is important to take steps to eliminate or at least drastically reduce pain you are currently dealing with. The tips mentioned above are all simple and easy to implement. No matter what is causing a person to have lower back pain, it is often simple to remedy the problem by making a few simple changes in one's eating, sleeping and exercise habits.

Back Or Lumbar Pain During Pregnancy

Back Pain during pregnancy, relief is possible.

Back pain or discomfort during pregnancy is experienced by 50-70% of women. The good news is there are steps you can take to manage the back pain. This is highly recommended as 25% of women who have chronic back pain later in life associate this pain beginning while pregnant.

What causes back pain during pregnancy?

* As hormones released during pregnancy ligaments in the pelvic area soften and the joints to become looser in preparation for the birthing process of your baby

* Your center of gravity changes during pregnancy and will gradually move forward as your uterus and baby grow, this causes your posture to change

* Weight increase: as your baby grows the increase in weight adds pressure to your lower back

* Poor posture, excessive standing, and improper lifting or bending can increase pain.

* Stress - stress emerges in the weakest part of your body which during pregnancy can be your lower back.

Can back pain be prevented or minimized?

Here are a steps you can take to help reduce or prevent pain:

* Exercises (even a little bit every day) approved by your doctor or midwife, that support and help strengthen the back and abdomen

* Squat to pick up something using your leg muscles vs your back (bending over from the waist is a sure way to eventually tweek a muscle)

* Avoid high heels or shoes that do not provide arch support

* Put a pillow under your knees if you sleep on your back

* Wear a high quality support belt which provides lift: (we found supporters made of elastic stretch out so make sure the band is made of very durable material. some have optional shoulder groin bands for extra support.

* A quality chiropractor can realign your back (many changes occur during pregnancy)

* Rest when possible and elevate your feet at night if you have a chance.

What can you do to treat the back pain you are experiencing?

Common interventions:

* Ice your back at night with a gel pack to reduce inflammation which is causing pain

* Use a brace or back support device (there are many out there so chose wisely, make sure they are adjustable and are not made of elastic which breaks down with washing)

* Sleep on your side if possible with a support or pillow in between you legs

* Only if you are in high discomfort: Medications used to treat inflammation(often times a support band can prevent this need)

* Use a chiropractor or massage therapist (licensed of course)

When should back pain cause me to seek help?

Contact your health care provider if you are experiencing any of the following:

* Severe pain (you must judge this based on comparison)

* Increasingly severe or abrupt-onset of back pain

* Rhythmic cramping pains; this might be a sign of preterm labor

Severe back pain may be a sign of other diseases associated with pregnancy. Although not common, your health care provider will investigate other possible ailments if you are experiencing severe back pain.

What are your Next Steps:

* Talk to your health care provider about an approved exercise program to support your back and abdomen

* Try a couple times a day to get off your feet and relax(this may sound impossible if you have other children, but even sitting to read book with them can provide back relaxation)

* Find a Chiropractor in your area

* Purchase a support belt

* Purchase a sleep aid pillow or just use a thin regular pillow between or under your knees for side and back sleeping

Squatting With Weights To Cure Lower Back Pain

Throughout my twenties and occasionally during my thirties, I suffered from severe lower back pain.

My back pain stemmed from a weightlifting incident in 1992 which left me unable to walk normally for months afterward. I had foolishly entered a powerlifting competition without adequate training or preparation. Powerlifting, of course, consists of three separate lifts: the squat, the deadlift and the bench press. I was a great bench presser but rarely did squats and almost never performed a deadlift.

I went to a gym a week before the meet to test my deadlifting strength so that I could state the highest weight I could confidently lift on my first attempt. A disk in my lower back popped, or a muscle snapped, or a ligament tore, or something like that happened. (X-rays showed no skeletal abnormalities, so I know it was some sort of soft tissue injury.) I had to be carried out of the gym on a stretcher.

It took months of self-directed rehabilitation before I was able to walk like a normal man again. I rejected any surgical options, and spent the next decade doing hyperextension exercises to strengthen my lower back muscles. Severe back pain would occasionally recur, however, especially when I engaged in work that involved lots of bending over.

As I approached 40, I reentered "gym life" and began lifting heavy again (maybe as part of a mid-life crisis, I don't know.) I discovered that the squat, one of the three powerlifting lifts, was the key to curing my long-lived lower back problems. Squatting is not just a leg exercise. It is an exhausting exercise of "the core," that set of muscles girding the lower torso from front to back. Doing deep squats strengthens the buttocks and lower back like no other exercise.

I have found that deep exaggerated squats (i.e., with the torso lowered to near-horizontal and the butt sticking out) are best for concentrating on building up the muscles of the lower back. I have also tried more strict squats (such as feet-together or back-erect) to good effect. Heavy weights are not required, and even a bar with a hundred pounds on it will produce fantastic results.

Upper Back Pain Between Shoulder Blades

When it comes to upper back pain between shoulder blades, there is some good news and some bad news. The bad news is that there is a whole host of problems that can cause upper back pain between the shoulder blades.

Fortunately...
The pain is not always the sharp intense pain that is associated with osteoporosis, herniated discs, sciatica, a malformed spinal cord, compressed vertebra, rheumatoid arthritis, or one of the other many degenerative physical problems that can create upper back pain.

These sort of disorders require professional medical treatment - frequently will require surgery - and are beyond the scope of this article...

It's a scary list of problems that can cause back pain.

But, for severe back pain relief, there is hope...
Though it is often far more annoying than the sharp pains mentioned above, we often experience a dull ache between the shoulder blades. This type of malady is frequently muscular in nature and treatable with some simple exercises.

One main cause of this upper back pain between shoulder blades is poor posture. When you have poor posture, the extra pressure placed on the neck muscles is often the cause of upper back pain.

The first step is to be aware that our backache is caused by poor posture - check with your family physician. Then - of course - it is important that you find the best way to get rid of that pain. One of the best treatments to get rid of inflammatory back pain is to exercise.

Not only will exercising the muscles loosen them up, but you'll learn to maintain the proper posture that will keep the upper back pain between shoulder blades away.

Here are 5 ideas...
1. One of the best stretches that you can do to loosen the muscles is to sit with your legs extended straight out in front of you.

Bend forward and reach for your toes, if you can, hook your fingers under your feet. If you aren't able to do that (yet), stretch your arms as far forward as you can. Bending forward helps to loosen the muscles of the lower back, and stretching your arms helps to loosen the muscles of your upper back.

On ALL stretching exercises - do them as a gentle, continuous stretch - don't bounce! Bouncing can strain or even sprain your muscles. In extreme cases it could cause vertebral injury.

Another excellent stretch is to lie on your back and reach your arms and legs as far in the opposite directions as possible. This therapy will help to loosen and relax the muscles that you have tensed up with poor posture.

One way to prevent and relieve the chronic pain we often get in our neck is to actually strengthen our neck muscles.

Here is a simple way you can exercise your neck to build the muscle strength that will help you avoid the causes of and get upper back pain relief.

2. Push your neck in one direction with your finger, while your neck muscles push your head in the other direction.

3. You can also use your head to hold a ball against the wall as an exercise to work out your neck muscles. You can start simply by holding it, then move on to pushing it against the wall 10 or 20 times, then pushing the ball against the wall continuously for 20 to 30 seconds.

4. Work in some exercises to help strengthen your back and abdominal muscles, especially exercises that focus on the upper back. Exercises that require your arms to pull, use your upper back muscles. Strengthening these muscles is one of the best ways to avoid and get relief from upper back pain between shoulder blades.

5. Correct your posture by practicing standing up straight and holding your head up high. Roll your shoulders back in order to lift them and keep your spine straight. Point your chin forward and lift your head to correct your posture.

Be careful if you are going to work out your neck to reduce upper back pain between shoulder blades. Your neck is delicate and can be sensitive, and you could injure it if you aren't careful. Start slowly when doing neck exercises, and slowly increase the intensity of your neck workout as time progresses. If you start to feel sore, stop.

Medication...
As soon as we start to feel any pain in our body, many of us immediately go for the nearest pain medication. Medications (such as ibuprofen) can help with the immediate inflammation... but this can be a big mistake. Medication only treats the symptoms, not the root causes of the problem and you will find only temporary pain relief. As soon as the medication wears off, the chronic back pain comes back.

True, it's more work and a bit of a hassle, but taking the time to exercise and strengthen your back and neck muscles will have long term benefits and is well worth the effort.

Check to be sure you don't have any sort of vertebrae herniation or disease and you'll often find that a simple massage will do the trick! Or possibly a visit or two to get an acupuncture treatment.

The point is, not all back problems are the result of stenosis or osteopathic in nature or require back surgery. Often, to get rid of upper back pain between the shoulder blades, the top therapy may be a daily 10 minute exercise session.

Lower Back Pain Exercises - Heal Yourself at Home

Have you thrown your back out? Here are some lower back pain exercises that will quickly help you heal.

A few months ago, I was pretty busy out in the yard. I had to shovel and spread quite a bit of mulch. Unfortunately for my back, I wasn't paying that much attention to my posture. I let my lower back get round again and again as I lifted. Day after day this went on, until finally I reached down to pick some weeds and BAM! My back seized up.

Here are some lower back pain exercises that I used to get better in just a week or two.

First, I should note that these exercises are specifically designed to address injuries like disc herniation and bulging disks that can happen when you bend forward and/or sit with a rounded lower back, over and over again. This is a really common cause of lower back pain, but there ARE others. So, if the following situations apply to you, skip these exercises as they may do more harm than good.

Skip these exercises if you:

• Had your back give out while under a heavy load and think that there is probably some major tissue damage.


• Have a disorder called spondylolisthesis (if you have this you would most likely already know)


• Injured yourself while bending back (spinal extension injury)

And, as always, these exercises are provided for educational purposes only. Consult your physician before beginning any new rehabilitation routine.

First, Why Do I Have Lower Back Pain?

The brain causes the muscles in the lower back muscles to lock up and spasm to protect the vulnerable spine and discs. When we bend forward with a rounded lower back, day after day, we put excess stress on the discs. The vertebrae compress along the front of the spine and squeeze the discs toward the back of the spine, much like toothpaste is squeezed from the bottom of a tube towards the opening.

Eventually the discs will become injured and bulge out, pressing onto surrounding nerves. When your brain senses that this is happening, it triggers a back spasm to lock up and protect the spine, preventing any further damage.

These exercises help alleviate lower back pain by accomplishing two things. First they put the disc back into place. Then these movements activate the spine's supporting muscles, which let the brain know that everything is functioning as it should. Since these muscles are supporting the spine, there is no need for emergency support and the brain can relax the back spasms.

The Routine

1. MacKenzie Pressups - 10 repetitions


2. Hip extensions - 8 repetitions x 5 sec hold


3. Birddogs - 4 repetitions x 10 sec hold


4. Side bridges - 5 repetitions x 10 sec hold on each side

Afterwards, walk around and let your body feel how your spine's support muscles and structures are now properly aligned and activated. There will be less need for the brain to trigger the back spasms that cause you pain and stiffness.

MacKenzie Pressups

This exercise squeezes your discs from the back of the spine to the front, alleviating discs that are bulging towards the rear.

Lying down on your stomach with your hands beneath your shoulders, keeping your shoulder blades down and back, slowly arch your back, pushing your chest up while you breathe out. Keep your hips on the floor.

Lower yourself down slowly on your inhale.

Begin gently and only slowly increase your range of motion. This exercise may hurt a little on the first few repetitions. If it doesn't feel better after 3 or 4 reps, abandon this exercise.

Hip Extension

This exercise lets your brain know that your glutes are working to stabilize your spine.

Lie on the ground with your feet flat on the ground around shoulder width apart, your knees bent at about 90 degrees.

Raise your hips up towards the sky by pushing through your heels and flexing your glutes (butt muscles). Allow all other muscles to remain relaxed.

Keep your hips up with your glutes flexed for 5 seconds, then lower back down steadily. Do 8 reps.

Bird Dogs

This exercise activates the important spinal stabilizers called the multifidus and transverse abdominus, which help with fine stabilization between individual vertebrae.

Down on all fours, keep your hands and knees aligned with each other, as if they were sharing a plank.

Maintaining neutral spine position (flat back, essentially), slowly lift up one leg, straightening it as your heel moves away from your body. Next, keeping your shoulders packed down, raise the opposite arm out at a 45 degree angle (half of 90!). This will activate the often-dormant lower trapezius. Keep your hips stable while you do this exercise, don't let them shift as you raise your limbs.

Side Bridge / Side Plank

Lying on your side with your feet stacked on top of each other or with one foot placed in front of the other, place your elbow beneath your shoulder. Keep your other hand on your hip or leg.

Flexing your obliques and quadratus lomborum (side abdominal muscles), raise your hips up.

Don't bend at the waist. In fact, it is a good idea to do this exercise against a wall for the first few times, to allow you to get a feel for proper alignment. You want to be pretty straight, from your head to your feet.

Hold for 10 seconds, then repeat 5 times on right and left sides.

Walk Around

After you complete this circuit, stand up and stroll around, maintaining excellent posture. With any luck, your body should sense that everything is functioning as it should, and that back spasms aren't needed any longer.

How Often Should I Do This Routine?

Do these lower back pain exercises 2 to 3 times/day when you have just thrown your back out. After you heal, continue to perform this circuit for injury prevention.

What's Causing Your Aching Lower Back?

The human spine is as unique to our species as the opposable thumb and the highly developed cerebral cortex. But the spine is only part of the back - our backs also contain a network of muscles and nerves (which aren't housed inside the spinal cord), and our kidneys are located more towards the back than the front. We aren't surprised when we get aches and pains in other muscles and joints that are in constant use, so why should we be surprised when we suffer pains in our backs.

Back pain can be roughly divided into two types: upper back pain and lower back pain. The upper back is the area from the base of the neck and the top of the shoulders down to just below the bottom of the ribs where the spine starts to curve in. Upper back pain has three main causes:

Tension. We talk about stress making us feel up tight - with good reason! Stress seems to make humans tense up around the shoulder and neck area, making them ache. This tension often seems to spread up the neck and even into the scalp.

Poor posture. Bending over or slouching for a long period of time so the top of the back is arched makes the upper back ache.

Muscle strain. Putting the muscles of the shoulder and upper back under unaccustomed strain makes them ache. This is probably the least common cause of upper back pain.

Lower back pain is more complicated and has more causes. It is also more common, mainly because the lower back is home to the "lumbar plexus", which is a "hub" for a number of major nerves spreading down into the hips and legs. Aches and pains in this part of the back can be caused by any of the following:

Poor posture (again). Standing and especially sitting with bad posture puts excessive strain on the lower back and makes it hurt. The curve of your lower back (known as the "lumbar lordosis" should be supported. The answer is not, as many believe, to make this part of the back straight. The aim here is the golden mean - neither having a perfectly straight spine nor an excessive curve.

Weak lower back muscles. If your lower back muscles (part of the group known as the "core muscle group") are weakened through lack of use, they tire easily and fail to keep our spines in the right place. Exercises to strengthen the lower back often help to treat this form of lower back pain.

Poor lifting technique. This is the most common cause of what's known as "putting your back out". Often, it's not a single instance of lifting one heavy thing that puts your back out. Usually, it's constant bad lifting that does the damage. For example, someone can spend most of the day lifting, say, house plants or crates with little more than a twinge of pain in the lower back - but at the end of the day, they try to pick up a cat using bad technique (again) and there goes their back! It's a case of the old saying "it's the last straw that broke the camel's back" - almost literally.

Obesity. Carrying too much weight on the abdomen puts extra stress on the lumbar lordosis - gravity is acting on all the excess fat, pulling it forward and down.

Pregnancy: The frontal position of the growing baby, plus all the amniotic fluid, etc. in the womb and abdomen pull forwards and down, putting stress on the lower back. A common home remedy for this type of lumbar pain is to sit backwards on a chair, leaning on the back of the chair and sitting astride it.

Urinary tract infections. Because the kidneys and the tubes leading from them to the bladder are located closer to our backs than to our fronts, infections in the urinary tract are often felt as sharp pain located below the ribcage between the spine and the side of the back on either (or both) side(s). The best way to treat this is with a course of antibiotics.

Once you are aware of the causes of back pain, it's easy to find the best way to treat it. For example, for upper back pain caused by tension, the best way to treat it is with massage.

Lower Back Exercises - Strengthening Exercises For Lower Back Pain

Why are people so concerned about getting to know about the best lower back exercises? That is because the lower part of the back is one of the most susceptible and vulnerable parts, which can immediately get "cricked" if a little bit of pressure was put on it. So that is the reason why, you should know more about lower back workouts, which can help you best in protecting the lower back from any sort of damage.

Just imagine that you got up in the morning stricken with lumbago. The pain is going to be so excruciating, that you might consider making a pact with the devil to get rid of it. That is just one of the problems to which the back is vulnerable and that is the reason why, so many of the lower back exercises are specially thought up so that there is no extra burden put on the back. However, you might get a little bit disheartened, while doing the lower back workouts, because it is going to put a lot of pressure on your thighs. The idea is that your lower back muscles, supporting the rest of your body should be strengthened in such a manner, that they definitely do not give out, the moment some extra pressure is put on them.

Lower back exercises are definitely going to be done by people who want to make sure that they do not suffer from pain due to muscular injury or strain in the lower part of your back. So the idea is to exercise the back in such a unique manner that the muscles get stronger and get healed again at the same time. So if you are suffering from a stiff, as well as sore lower back, a couple of these back workout routines are going to bring you back on par once again.

The most popular and easy way to do lower back exercises, which can be done right at home is the backward leg swing. All you have to do is stand straight, holding a chair to support you. Now contract your stomach muscles, and swing your legs backward until you feel the muscles of your gluteus stiffen up. Keep trying to swing it back as far as possible. Swing back again after a hold of 10 seconds. Do this exercise 10 times for each leg. After this, do the leg lifts, by lying straight on the ground. Then bend your right knee, stiffen the abdominal muscles. Now raise the left leg, about 45 degrees in the air. You can maintain this position only for a couple of seconds in the initial stages. Hold for 5 seconds, and bring back leg to original position. And then repeat for left leg.

People looking for lower back exercises can get plenty of exercises on the internet but it is necessary that you are something which is not going to harm your lower part of your back or strain it. Many of the back workouts are definitely to be done with care, especially if you are vulnerable to pain in your back.

Three Powerful Exercises To Improve Posture While Doing Housework or Yard Work

Good posture is something everybody always asks about. What can be done to correct posture? What type of posture exercises can be done? What is good posture?

The next time you are watching television, doing housework, cleaning, or vacuuming take a mental note of any body aches, neck pain, shoulder pain, back pain or any other areas of pain or discomfort. These types of chores involve repetitive movement and will stress areas and be potential sources of discomfort and chronic pain. Bending, twisting, rotating or having your head and neck bent forward.

The next time you are doing housework or yard work, that may be an opportunity to improve posture and strengthen your neck and back muscles and reduce chronic areas of pain. If you are vacuuming or raking, you are slouched forward, head bent down and arms stretching out and away from your body. Your neck and shoulders may get uncomfortable. Forward Head Posture is a common condition that we see in our office and I discuss this in another article.

Many activities we do throughout our day involve having the head and neck bent forward, increasing the angle of our neck and upper back curves in the forward direction. For every centimetre the head is forward from the bodies centre line in a lateral measurement, the weight bearing load on the neck and back muscles is increased. When this accumulates over time it can be a constant source of discomfort, pain, headaches, back pain and many other chronic problems.

So when you perform activities that reproduce this stress on these areas your neck pain, back pain and shoulder pain may be getting worse. If you were to tuck your chin inwards, and tilt the head slightly posterior, this immediately will reduce some of the stress and put the neck in a more correct posture. While standing and holding the rake or vacuum, bring your arms back and squeeze your shoulder blades towards each other. These movements put those areas of your spine back into better alignment and help to improve posture. Avoid holding the rake or vacuum too far away from your body, try to stay as upright as possible and not bent forward and staring down at the floor or ground.

While standing upright you can contract your abdominal muscles intermittently to increase the tone of these muscles. Doing this a few times whilst performing these chores helps also to reduce the workload on your lower back muscles and strengthen the abdominals and improve your centre of gravity. Try to keep your legs shoulder distance apart and facing forward, not deviating outward or inward. Keep your knees slightly bent. This reduces the stress that can occur to your lower back.

Again, a good posture exercise to break up the housework or yard work is to stand straight up, arms extended out in front of you, and squat down at the knees, approximating your buttocks towards the ground. Be sure to keep your heels planted flat on the ground and not to roll forward on the balls of your feet. Eight to ten repetitions is plenty and you will definitely feel this in your quadriceps muscles and glutes. When you are finished you will definitely be standing straighter!

So there are three simple and powerful exercises to improve your posture while performing house cleaning or yard work duties! Chin tuck and slight head extension and neutral position, slowly glide the chin forwards and backwards to improve your neck posture. Standing straight, squeeze the shoulder blades together, elbows at your sides. Knees slightly bent, squat down towards the ground and keep the feet flat on the floor and maintain a straight back posture. This is a general and basic overview of some simple yet highly effective posture exercises. As with any chronic pain or health condition make sure you consult with a medical professional to be sure that these are appropriate for your specific postural needs.

If you would like to learn more about posture and how it affects your body or learn other free ways to correct your posture, or improve your health, please feel free to visit our website at West Coast Family Chiropractic. I hope that these exercises help improve your posture!