Lower Back Pain In Early Pregnancy - There Is Relief

Lower back pain in early pregnancy - Every woman who has ever been pregnant can tell you that one of the worst things about being pregnant was their constant back discomfort. This is especially true in late pregnancy as their bellies get bigger and bigger, but back aches plague pregnant women in the early stages too! Every woman who has ever had lower back ache in any stage of pregnancy wants to find some kind of relief.

Lower back pain in early pregnancy - causes...

Caution: There are several reasons that pregnant women have back discomfort. Generally, lower back pain is normal and to be expected but, if you are bleeding, in the first trimester of pregnancy, or if you experience pain that is new, the quality has changed or is particularly intense - it COULD indicate a problem, even a possible miscarriage.

Call your doctor to be sure your backache symptoms are not a medical emergency.

One of the causes of normal lower back pain in early pregnancy is that the hormone progesterone affects the ligaments, muscles and tendons in a woman's body. This is to make it easier to give birth. Progesterone also affects the cartilage in the body, like that between the vertebrae of the spine.

Another reason is that a pregnant woman is very front heavy. (And gets more so with each passing day.) All the weight in front of her causes her to arch her back to try to balance and relieve it. This causes a lot of stress on the lumbar and sacroiliac areas of the spine, which are the 2 lowest segments of the spine.

Lower back pain in early pregnancy - solutions...

Just as there is more than one reason that pregnant women get lower back pain, there is more than one solution.

If you are suffering from lower back pain and you are pregnant there are several things that you can do to get severe back pain relief.

There is always the prescription drug route - but while you CAN visit your doctor and get medicine, there are several solutions you can try first that are drug (and side effect) free...

The first thing you can do is to apply heat and cold to your back. Heat can be done in a warm bath or shower.

Another way to apply heat is to use an old sock filled with rice that you heat in a microwave. You can just put that across your lower back and lean back. This will often provide immediate pregnancy back discomfort relief.

Caution: You want to avoid going into a Jacuzzi. You also want to avoid heating pads.

Lower back pain in early pregnancy - avoid the Jacuzzi...

To apply cold all you need to do is get an ice pack. Make sure that there is something in between the ice pack and your skin, you can get mild frostbite from an ice pack. You also want to use it for no more than 20 minutes.

Try alternating back and forth from a heat pack to an ice pack. They both work in about the same way. The heat pack draws blood into the affected area, which helps relax the affected muscles. The cold numbs the area, but when it's removed the blood comes rushing back into the area further relaxing the muscles.

Lower back pain in early pregnancy - exercises...

You can also fight lower back pain in early pregnancy by doing some stretching and pelvic tilt exercises.

To practice the pelvic tilt and take stress off your lower back, get on the floor on your knees and elbows. Roll your pelvis in. Your abdomen should go up towards your spine and your back should arch. This releases the muscles in the lower spine.

Mild exercise can also help reduce your discomfort. You can try exercising in a pool. The water will take all the weight off your body and allow your muscles to relax. Just make sure that the pool isn't too warm and that you don't spend too long in it.

Lower back pain in early pregnancy isn't something that a pregnant woman has to silently suffer. While it will affect every woman who ever gets pregnant, there are many ways to find relief.

Biceps Curls - Exercises to Avoid Lower Back Pain

I often get some lower back pain while doing bicep curls. I don't want to stop doing them altogether. Are there any alterations I can make to take the lower back out of the equation?

There are some things you can try, but it's important to note that while using specific training "tricks of the trade" may help you train around your lower-back discomfort, you also need to know the specific cause of the pain. The cause could be something as simple as sloppy form on your lifts, which is correctable by not swinging the weights and further improving your form. However, the source of the pain may also be something medical related which could require the assistance of a good sports medicine physician. It's probably a good idea to rule out any musculoskeletal problems first.

With that said, here are a few exercise strategies to try. The first exercise is kneeling dumbbell curls. Simply perform dumbbell curls while kneeling on a towel or mat, ensuring your glutes are resting on the backs of your ankles. This position facilitates the use of proper form, thus helping you keep your back out of the movement.

The second exercise is lying cable curls. Find a low-pulley machine and attach one of those short-handled revolving bars to it. Lie down in front of the weight stack with your feet positioned on the frame in front of the pulley. While keeping your upper arms glued to your trunk, curl the bar as you would if you were doing the movement while standing. Try to keep your shoulder involvement to a minimum in order to maximize the resistance on your elbow flexors (e.g., biceps).

Lower Back Pain - Foot Weakness

When foot and ankle weakness accompanies lower back pain, a neurosurgical opinion must be promptly sought for.

The muscles responsible for picking up the foot and ankle are the muscles in the front of the leg. These muscles are supplied by the peroneal nerve and the main nerve root in these muscles is the L5 nerve root. Therefore in injuries to the L5 nerve root, these muscles will be weak such that there may be a foot or toe drag due to weakness or a complete foot drop.

To compound this problem further, many people cross their knees while sitting or from prolonged lying on the side putting pressure on the peroneal nerve. In such situations, there will be a double crush on the peroneal nerve which is a combination of injury at the L5 nerve root level as well as the peroneal nerve level. This will impede the recovery of the nerve such that the foot drop may be permanent with poor chance for recovery of the foot drop.

If the condition is due to a herniated disc, a neurosurgical evaluation is essential. If the condition is decided to be treated conservatively, this type of patient should receive eToims Twitch Relief Method within 24 hours after the onset of nerve injury to have a good chance of complete recovery provided the nerve problem is that of weakness secondary to lack of blood supply to the nerve. The exercise effect of the twitches from stimulating the motor point will remove the tourniquet effect of the muscles in spasm that may be placing a vicelike effect on the intramuscular nerves. In addition, the muscular movements due to the twitches will also increase the blood supply to the muscles. Once blood supply is restored to the nerve the progression to more permanent nerve damage can be prevented.

There is an urgency for treatments to begin within 24 hours using eToims Twitch Relief Method in this situation since watchful waiting for spontaneous recovery is not an option. Nerve fibers that are transiently weak from a tourniquet paralysis effect can be prevented from progression into permanent nerve damage. eToims Twitch Relief Method with its twitch contractions and stretch effects can increase blood supply to the areas with reversible nerve damage effecting a cure. Those nerve fibers that are already damaged irreversibly can be facilitated to have recovery with ongoing eToims treatments.

The muscles that need treatment start from the spinal muscles and muscles of the entire lower limb needs to be included. The most important muscles are the buttock muscles (gluteus maximus), muscles at the side of the hip muscle (gluteus medius and tensor fascia lata), muscles in the inner thigh (especially adductor magnus), muscles in the back of the thigh (hamstrings), muscles in the front of the thigh (quadriceps, especially rectus femoris), calf muscles (gastrosoleus), muscles in the front and sides of the leg and the foot muscles.

Avoid Overdeveloped Mirror Muscles for Body Balance

Triceps

Fortunately, out of all the back of the body muscle groups, the triceps are trained more regularly than the rest. Sure, the biceps may get more attention, but anyone who has been concerned over back of the arm being flab, or just having nicely toned arms in general, will have trained their triceps.

The triceps are also not only easy to train with exercises such as dips, (body weight) overhead extension, and skull crushers but also tend to show results really quickly!

Lower Back

On the other hand, the lower back is probably the least trained muscle group of all. If any muscle should be trained, it's this one. There are various reasons for neglecting this muscle group. Many people stick these exercises onto the end of their routine with abs training. When the workout is almost over, and one is tired out, even the abs will be denied a full effort. Usually the lower back is skipped all together. It doesn't help that the lower back is trained for core balance, and injury prevention. Not for an aesthetic purpose. You'll never get stopped on the street to be complimented on your toned lower back! Finally, the exercises to train this important muscle group may seem a little tedious, even uncomfortable. Nevertheless, training your lower back is a necessary component of a full body fitness regimen.

How to Train the Lower Back

For the most part your own body weight is great for building muscle to support your back. Having a balanced core will prevent the all-too-common lower back pain and injury. It will also improve posture.

Exercises such as the alternating back extension or Superman, is an easy exercise which also improves co-ordination and body awareness. To perform this one, start on your hands and knees. With one arm, extend straight out, and with the opposite leg, extend back. Hold for a few counts and switch. Repeat this 10-20 times. It can also be performed from a stability ball or lying on your stomach.

Many gyms have a back extension machine. Some have an extension apparatus which is used for oblique crunches and back extensions. People with a strong core will perform their back extensions with weight, but no weight is just fine. Yoga also offers poses such as the bow, fish, twists, and bridges or wheel.

A simple exercise to stretch and strengthen is a pelvic tilt. This one is so subtle and easy that you can work on core balance anywhere. Simple stand tall with your knees slightly bent and tilt your pelvis forward. This movement will stretch your spine down toward the floor. This is also known as lengthening the spine. Release and repeat 5-10 times. In Pilate this is usually taught on the floor. Both are extremely effective.

The lower back should also be stretched after every hour of sitting. Always sit upright with a straight back and tight abdominal. This may be uncomfortable at first, but it becomes much easier after time. Eventually you will be able to sit up straight naturally, without any conscious effort.

Hamstrings

You would think that many people would want to train the back of their legs, and they would like to, but it's common to unintentionally neglect them. Squats for example, are a staple lower body exercise but they mainly target the glutes and quads. Lunges are also popular but most people focus on bringing their body back up to starting position by using their quadriceps in the front leg, instead of springing up with their hamstring supported back leg.

Hamstrings can be trained by performing standing leg curls. This exercise begins by standing with one leg bent back at a 90 degree angle with the foot flexed. Then the leg is pushed back away from the body while the hamstring is contracted. This exercise can be performed with body weight only, cables, gym machines or resistance tubes. There are also leg curl machines at the gym, which will work the hamstrings.

Another great exercise is the straight leg deadlift, which also targets the lower back, and that trouble spot between the bum and back of the thighs. Unfortunately this exercise requires professional instruction and practice first, preferably with no weight. It's very effective so ask your personal trainer to demonstrate and then make technique corrections before attempting.

One of the best ways to develop shapely hamstrings is sprinting, especially in the sand!

Remember to train the back of the body with as much enthusiasm as the front. A full body balance is important for the way we look, feel and function.

Keep Training

Neck Pain, Back Pain, Sciatica and Pregnancy - The Back Pain Complex, Causes and Treatment

The back pain complex, to include neck pain, back pain and sciatica, is one of the most common complaints among mothers-to-be during pregnancy. The spine is made up of two primary and two secondary curvatures. The secondary curvature of the lumbar region is most affected during pregnancy. The lumbar curvature, established after birth and responsible for our ability to walk upright, comes under tremendous pressure during pregnancy. Back pain is quite common during pregnancy with as many as 80% of all women experiencing neck pain, back pain and/or sciatica in varying degrees. The back pain complex is expressed from mild to acute and may become chronic if not properly addressed. We will discuss some of the reasons why back pain is so prevalent during pregnancy and offer a few solutions, as well.

While women with previous back problems are at greater risk for neck pain, back pain and sciatica, it is common among all women beginning as early as two months and continuing through, and well after, the completion of the pregnancy. During pregnancy the body produces a number of hormones, some in much higher quantities than typically found. One of the principal hormones having the most dramatic impact during pregnancy is called Relaxin. Relaxin's function it is to make the ligaments associated with birth, and the pelvis aperture itself, softer and more pliable. The reasons for this are obvious, it is vitally important for the baby, particularly the baby's cranium or skull, to be able to pass through the birth canal with relative ease, Relaxin makes this possible. Additionally, as the uterus grows and weight shifts forward, the center of gravity changes and the relaxation of the uterine ligaments impacts the spine and the surrounding musculature. The core muscles, to include key abdominal muscles, spinal muscles, and para-vertebral muscles, are also stretched and taxed beyond normal capabilities. The combination of hormonal and structural factors often contribute to varying degrees of neck pain, back pain, and sciatica.

Obesity, always a significant factor in diagnosing and treating the back pain complex, becomes an even greater issue during pregnancy. Normal weight gain, not to be confused with obesity, may also negatively affect mothers-to-be. The combination of an exaggerated spinal curvature, called lordosis in the lumbar region, a shift in the center of gravity, additional weight carried forward, and a weaker core muscle complex are also contributory factors. The core muscles, as well as other synergistic muscle groups, may be strengthened through a program of exercise and stretching. It must be recognized that back pain during pregnancy is the rule rather than the exception, the challenge is to deal effectively with the underlying cause or causes with an intelligent and individualized treatment program.

Two of the most common back pain expressions during pregnancy, are lumbar pain, centered primarily in the lower back, and posterior pelvic pain, with symptoms very much like those associated with sciatica. The low back or lumbar pain is generally centered in the lower back and may radiate unilaterally, one side, or bilaterally, both sides, across the iliac crest, which is the region to each side of the spine at the upper level of the pelvis. Once again, pain may range from mild to acute and grow increasingly intense the deeper into the pregnancy the mother-to-be is. Back pain in this region is exacerbated by extended periods of standing, particularly in one place, sitting for long periods of time, and by poor posture, as in the old military idea of "stomach and chest out" which simply does not work for obvious reasons. Posterior pelvic pain can be quite severe and may be four to five times more prevalent than any other back pain expression during pregnancy. Posterior pelvic pain, as noted above, may be indistinguishable in its expression from sciatica. Pelvic pain may be felt as a deep ache or even a burning sensation, may radiate across the buttocks and into the legs, unilaterally or bilaterally, and in its worst configuration or state may also be felt in the feet and toes, very much like sciatica. The biggest distinction between posterior pelvic pain and sciatica is that posterior pelvic pain is more commonly experienced bilaterally. Sciatica, on the other hand, is generally a unilateral expression affecting the buttocks, legs, feet, and toes.

While quite common, neck pain, back pain and/or sciatica, including posterior pelvic pain, should not be taken lightly. If the back pain complex is not addressed properly, it may have negative consequences throughout the pregnancy and felt in virtually every aspect of the new mom's life. It is not uncommon for women who experience severe back pain throughout the pregnancy to continue to have problems well into the post partum period. Pregnancy can be, and usually is, a wonderful time in both the family's life and in the life of the mother-to-be. However, if back pain is not addressed it may have a negative impact during and afterwards, in some cases for years after the pregnancy.

As noted above, there may be a myriad of causes and consequences associated with the back pain complex, as it relates to pregnancy. An intelligent, individualized, and medically supervised program of exercise and stretching is not only advisable it is absolutely necessary. Certain exercises, such as the pelvic tilt and crunches, at least until the latter stages of the pregnancy, may be appropriate and advisable. However, it is usually the case that such self-treatment programs of exercise are not only misguided but fail to achieve any real and lasting relief or benefit. Additionally, because of the shift in the center of gravity and the exacerbated lumbar curvature, a complete program focusing on the core muscles may be the best approach. Improper posture, standing for long periods of time, sitting for long periods, and even remaining inactive for extended periods of time may have a negative impact, ultimately leading to even greater pain. Finally, it is advisable for pregnant women, particularly those who work deep into the pregnancy or have other children, to take special care when lifting anything heavy. Because of the number of physiological and anatomical changes that take place during pregnancy, a program that seeks to strengthen the musculature and to improve endurance, so fatigue doesn't lead to other problems and injuries, should be initiated as soon as possible. Only through a comprehensive program of treatment and exercise can a prospective mom hope alleviate or eliminate neck pain, back pain, and sciatica.

Could Hamstring Muscle Injury Cause Back Pain?

You often hear about athletes who are unable to play their sport due to a pulled hamstring. In fact, a pulled hamstring is one of the most common muscle pulls or muscle injury. Your hamstrings are a group of three muscles that help extend your legs at the hip and flex them at the knee. A pulled hamstring is a strain or tear in the muscles or tendons.

To understand what causes a hamstring injury you have to know how muscles work. All muscles work in pairs to perform a task. One set of muscles contracts to exert force while the other set of muscles relaxes. The hamstring muscles located at the back of the thigh, work with the quadriceps muscle group in the front of the thigh. When you want to bend your leg, the hamstring muscles contract and the quadriceps muscles relax. Conversely, when you want to straighten your leg, the quadriceps muscles contract and the hamstring muscles relax.

If one muscle group is considerably stronger than its opposing muscle group, the imbalance can lead to strain. This frequently happens with the hamstring muscles. The quadriceps muscles are usually much more powerful, so the hamstring can become fatigued faster. A fatigued muscle cannot relax as easily when its opposing muscle contracts, leading to strains.

Muscle strains are overuse injuries that result when the muscle is stretched without being properly warmed up. An injury to the hamstring is usually readily apparent. Mild strains may involve simple, uncomfortable tightening of the muscle. More severe injuries may result in a sharp pain in the back of the thigh, usually in full stride. A rupture or tear may leave you unable to stand or walk, muscles may be tender to the touch and painful to stretch your leg. Within a few days after a tear the area may appear very bruised.

Remember RICE and you will know the immediate treatment protocol for many sports related injuries, including hamstring pulls or strains:

R - Rest the affected area.

I - Ice the injury.

C - Compress the injury (apply a bandage or other compressive device).

E - Elevate the injury.

If the muscle is completely torn, surgery may be necessary to repair and reattach it. No treatment is complete without proper rehabilitation to strengthen and stretch the muscle.

The best way to prevent a hamstring injury is to warm up before activity and stretch after activity. Weak or tight hamstrings can contribute to low back pain, so doing exercises to strengthen and stretch the hamstrings may also reduce your risk of low back pain. Be sure to perform all strength training exercises in opposing muscle form. For example if you work the quadriceps be sure to also work the hamstrings. The best exercise to isolate these two muscle groups would be the Leg Press and the Leg Curl working the quadriceps and hamstrings respectively. If you feel your hamstring is the muscle with the imbalance be sure to work it a little harder by adding an extra set or more weight for your sets.

A good stretch is to sit down and straighten your left leg. The sole of your right foot should rest next to the inside of your straightened leg. Lean slightly forward and touch your foot with your fingers. Keep your left foot upright with the ankle and toes relaxed. Hold for 30 seconds, then repeat with the right leg.

An exercise program designed by your trainer at Any Body Fitness will be designed according to a muscle balance form. This design helps prevent injury. That is what we want!

How Important is Exercise For Sciatic Nerve and Back Pain Sufferers?

For back or sciatic nerve pain sufferers, exercise plays a vital and critical role in building a strong midsection or core and lower back muscles so they can lend support to the spinal column, ligaments, vertebrae, discs and nerves. This added support will take a lot of pressure off these areas and reduce pain.

But is exercise really that important? The answer is an emphatic YES! Exercise is that important because it allows bone and muscle of the spine to grow and strengthen. And bone and muscle will only grow and strengthen if the right kinds of forces are applied to them.

Stronger bones and more active muscles will lend greater support for your spine and reduce back pain. A good analogy is a roof supported by pillars. If the pillars supporting the roof are weak and brittle, the roof will begin to collapse. You need strong pillars of support for your spine. You need strong bones and very active muscles. I say "active" muscles because, for most people, muscles in the lower back, gluteus, and pelvic region are seldom used. This is not their fault. They are seldom used because they are not doing the right kinds of exercises to stimulate these muscles.

Stretching alone is not really effective for relieving back or sciatic nerve pain in the long-term. People say to me, "I stretch all the time and yet I still have back pain. Please help." I'm not surprised. Stretching might help with immediate or temporary relief from back pain but it alone is not a long-term solution for back pain. Why? This is mainly because muscles that are stretched will get tight again without growing or getting stronger. And as far as I know, stretching does not directly increase bone density or strength.

Stretching should be combined with exercise for greatest effect on the body. Warm muscles full of oxygen will stretch much easier than cold muscles without a full supply of oxygen. This is common knowledge for most people but it is extremely important to keep in mind while trying to get rid of back or sciatic nerve pain. For instance, in between a set of squats (I will talk more about squats later) I will always stretch my quads. I will stretch my calves. I will even stretch my back. I will grab a bar above me at the gym and just hang there for several seconds to really stretch my back. This is similar to decompression therapy where you allow your spine and muscles to really stretch out.

Bottom Line: Performing the right kinds of exercises and stretching in between sets stimulates an essential core group of muscles (i.e., quads, hamstrings, adductors, sartorius, piriformis, glutes, abs, back muscles, etc) for maximum gains; conditions the muscles or trains them to become more relaxed and less constricted when you are not exercising; and increases bone density and strength. If you can achieve this bottom line, you are well on your way to a much healthier back that will last a lifetime.

Squats are a great way to strengthen your entire midsection and lower back as well as help you achieve this "bottom line." I find squats to be one of the most challenging exercises. If you can get through an intense workout of squats you can get through any exercise at the gym. At first I was a little hesitant to mention them because you may be turned off by the thought of doing squats. You have to be a little crazy to do them. I have actually dragged myself out of bed on several occasions at 4:30 in the morning to go to the gym and do squats. While most peopleare snoring away, I've got anywhere from 225-345 pounds on my back. And then I still have a long day of work in front of me. It may sound like I'm a glutton for punishment but it helped me build a strong foundation and support system for my lower back.

Now I'm not saying you need to go to the gym at 5 in the morning like me and try to squat a car. Many of you may not feel comfortable doing squats especially if you are suffering from a herniated disk or sciatic nerve pain right now. That is fine. In fact, you shouldn't do squats with added weight right now if you are trying to heal a herniated disk or you suffer with sciatica or sciatic nerve pain. It's just too dangerous; but after your disk(s) heals or your sciatica subsides, you should definitely add them in to your exercise routine to strengthen and maintain all the areas of your spine.

You don't have to do squats at the gym either. You can do them right at home. Just cross your arms, squat down and go right back up. If your back is healthy right now, I would suggest even grabbing a can of food from your pantry, a dumbbell, or a heavy book to use as a weight while doing squat exercises. This will add resistance. Be sure to hold the weight, whatever it is, very close to the middle part of your chest. Just squat down slowly until your thighs are parallel with the floor and rise back up. You must keep your back arched and your weight on your heels or the balls of your feet. Do this as many times as you feel comfortable. Take a break and do them again. Be sure to concentrate on your balance and try to keep your midsection flexed throughout the exercise. If you've never done squats before, have a family member or friend make sure you are doing them correctly.

WARNING: If you are suffering from a back injury of any kind, please be sure to consult your doctor or fitness specialist first before doing squats or any weight-bearing exercise.

If you take full advantage of squats, you will build a stronger midsection, gluteus muscles, lower back, and quadriceps. And besides burning a lot of calories you will achieve the bottom line that we talked about earlier.

Bottom Line: Performing the right kinds of exercises and stretching in between sets stimulates an essential core group of muscles (i.e., quads, hamstrings, adductors, sartorius, piriformis, glutes, abs, back muscles, etc) for maximum gains; conditions the muscles or trains them to become more relaxed and less constricted when you are not exercising; and increases bone density and strength. If you can achieve this bottom line, you are well on your way to a healthier back without sciatic nerve pain that will last a lifetime.

Oh and be sure to use common sense if you are lifting weights. It took me several weeks before I really reaped the benefits from an exercise like squats. Always start out with lighter weights and always wear back support. I have never lifted heavy weights without a back brace for support. If you are lifting real heavy weights at the gym, make sure you have someone there just in case. The point is not to injure your back but to strengthen it.

Chiropractic Exercises to Relieve Back Pain

Try these three extremely effective and quick exercises to decrease your middle and upper back pain. Better yet, you can do them at home, and it just takes a few minutes.

Almost everyone has back pain at some point. If you constantly bend and twist, you are constantly at risk of hurting your back. Therefore, if you do have to bend or twist, make sure you're doing so properly. You should also be aware that there are lots of different kinds of exercises that you can do so that if you do have back pain, you can get rid of it. When you do these exercises, you should feel better very quickly. However, do go see your doctor if you have severe pain, and don't do these exercises until your doctor says it's fine.

The first exercise that can help you with your middle or upper back pain involves your hamstrings. Hamstring stretches actually do help your back, even though that might not make sense. Why? Because everything in your body is connected to something else, and if you have tight hamstrings, this can make you have a tight back, too. And if a tight back is allowed to continue, you could eventually have back pain because of it. So, stretch your hamstrings by standing up, bending your knees just slightly, and then bending over to touch your toes. More than likely, you're not going to be able to touch your toes, but if you try to do so every time you do this, you should see that you get farther every time you try.

Next, try this exercise for middle upper back pain, called the "cat stretch." With this particular type of stretch, you stretch your back. Get on the floor, on all fours, and position your hands and knees as though you're simply going to crawl. Keep your hands and knees in place, and then just lean back. Look at your dog or cat sometime when he or she stretches. This stretch should look like that for you. When you do this "cat stretch," you're stretching your back muscles. This will make your back less tight, which will alleviate pain.

You can also strengthen your back to alleviate back pain, and because of that, you should do some strengthening exercises, too. Most people injure their backs because their backs are either weak, tight, or both. Your lower back is usually going to give you the most problems. First, try doing something called the "Superman." Lie flat on the floor, face down, and lift your back, stretching your legs and arms out behind you at the same time, and keeping them straight and "pulling back." Hold this position for a few seconds, and then return to starting position. These and other exercises can most certainly help decrease middle and upper back pain.

These exercises are simple but very effective, and they can be beneficial right now. In no time, your middle or upper back pain could be a distant memory. Do these exercises to enjoy the quality of life you've been missing.

Muscle Imbalances Create Back Pain: Are You Working Out Properly?

While bodybuilding is a great way to get fit, bad form makes it a great way to get injured. Two main factors turn your workout into a trip to the doctor: poor posture and improper training, leading to muscle imbalances.

Lower back pain and uneven muscle development are common symptoms of bad form while exercising. Poor posture trains certain muscles to be tense and others to be weak, though these muscles should be working together to support proper spinal alignment. A rounded back and stooped shoulders are common hallmarks of poor posture while bodybuilding. The lower back muscles are strained while lifting in this position, since the abdominal and hip muscles are not able to assist in the work.

Developing muscle imbalances can in turn produce and exacerbate bad posture. Many people at the gym are striving for the idolized 6-pack abs. While the abdominal muscles are certainly important, they are not limited to one outer layer; there are deeper abdominal muscles that are not strengthened by traditional crunches or "ab machines." Compounding this problem is the fact that the muscles of the lower back, pelvis and buttocks should be developed evenly with the abdominals, since these muscles all make up the core group. Overdeveloped abdominals will pull the pelvis out of alignment, disrupting the natural curvature of the lumbar spine.

Poor posture can cause muscle imbalance, and muscle imbalance can cause poor posture. Many bodybuilders fall into this cycle due to a lack of education about proper body mechanics. As overly-tight muscles exert a pull on the structures around them and posture deteriorates, the spine can be pulled out of alignment. This distortion can manifest in the spine being curved away from the vertical center of the body or being curved too far outward in some places and inward in others. Scoliosis and kyphosis are examples of such distortion.

Signs of spinal misalignment include back pain, shoulder height discrepancy, pelvic height discrepancy, one shoulder sticking out more than the other and one side of the pelvis sticking out more than the other.

Correcting muskuloskeletal problems is difficult for bodybuilders; stopping all exercise is not desirable, since valuable muscle tone and cardiovascular health would decline. Yet the cause of back pain and any existing muscle imbalances must be identified before continuing your workout routine to ensure you break the cycle that is causing your injury.

A doctor of osteopathic (D.O.) is a good place to start. D.O.s differ from M.D.s (doctors of medicine) in that they take a more holistic approach to healing the body and have extra training in the body's muskuloskeletal connections. D.O.s have training in chiropractic methods of realigning the spine as well.

Spinal adjustments would be fruitless, however, without a corresponding treatment of what caused the misalignment in the first place. This is where the physical therapist comes in. Physical therapists are trained to identify muscle imbalances, even ones that are not plainly visible. Through assessments of posture and movement, a trained professional can tell what muscles are compensating for weak ones. This will tell you what groups need conditioning and which muscles need relaxing.

Overly-tight muscles must be turned off before workout resumes, since they will continue their compensatory actions due to muscle memory otherwise. Tight muscles in the back of the thigh, hips, buttocks and lower back can be relaxed using a technique called self-myofascial release (SMR). This involves the use of a dense foam roll to relax the tension in the muscles. For other muscles, deep tissue massage can achieve the same effect as SMR by loosening the connective tissue surrounding muscles.

A physical therapist can then guide you as to what exercises are safe to perform. Posture exercises will likely be a part of your treatment plan, since your muscles need to be retrained. This may consist of yoga, tai chi, or simple standing exercises in which you hold proper alignment.

To prevent further damage caused by improper technique, see http://www.wellsphere.com/exercise-article/your-doing-it-all-wrong-top-5-bad-form-exercises/850171. This article outlines 5 exercises that are commonly done with bad form.

Chronic lower back pain is the sign of a problem. Don't ignore it or pop a pill to cover up the symptom. Get educated and find proper treatment to be assured that you are not harming yourself while seeking fitness.

Swimming - Is it Good Or Bad For Back Pain?

When there are no injuries, no severe spinal deformities, or advanced degenerative processes in the spine, when the only problem causing back pain is weak muscles and prolonged and/or repeated bad posture - it is now a known fact that this is the case for 85 to 90% of back pain sufferers -, swimming regularly is an excellent choice of physical activity.

Swimming strengthens the back, the entire back, and it does that symmetrically. In fact, almost every muscle in your body is working when you are swimming. Additionally, this sport constitutes an excellent cardio-vascular form of exercise while being kind to your joints.

Which swimming style is the most recommended?

To help back pain, the two most recommended swimming styles are the front crawl and the backstroke. Breaststroke is not recommended as it can lead to more back pain if performed incorrectly, especially if you swim with your head constantly out of the water. This tends to put a great deal of pressure on the neck and it hollows the back.

If you have doubts about performing the crawl or the backstroke correctly, take one or two lessons to perfect your style in the beginning. There is no shame in wanting to do things right. You will feel safer about returning to physical activity and this is crucial. Most back sufferers fear hurting themselves and find it difficult to believe that their back is actually an extremely strong and sturdy structure, hence their reluctance to return to sport. The proven reality shows that, in fact, quite the opposite is true: a gradual return to a physical activity which strengthens the back muscles will in many cases of non-specific back pain (caused by weak muscles and bad posture only) eradicate completely and for good the pain.

Have you been suffering from back pain for years? Have you seen all the doctors and they can find nothing structurally wrong with your back? Then chances are you fall into the 85 to 90% of back pain cases which are simply caused by weak muscles and repeated bad posture. The only way to correct this is to start practicing a sport - or to do exercises - which strengthen the back muscles, all of them from top to bottom. Swimming is one of those sports. Don't hesitate to ask your local physical therapist for further advice.

5 Exercises For Lower Back Pain - Right Side

One of the best ways to reduce lower back pain right side is through proper exercise and stretching techniques. The best time to do these is when you are not thinking about it-when you do not have lower back pain right side. Granted, it is very difficult to do exercises to prevent lower back pain right side because unlike exercises that build your physique, the results of back exercises are not apparent and the reward is not visual.

When you re-injure yourself, however, you will have regretted not doing the exercises. The best way to stick to them is by making it part of your daily routine. Do not view them as exercises. They need to be as much a part of you as going to work, walking the dog or playing with your kids and should be taken seriously if you want to reduce your pain.

The first point to remember is that you should always consult your doctor before beginning any exercise or stretching routine to make sure you are reducing your lower back pain right side and not increasing it. The second point to remember is that you need to warm up before you stretch. Do a few jumping jacks or jog around the block. You need to get the blood pumping and the muscles moving before you start stretching or you may end up with more lower back pain right side than when you started. You should warm up, stretch, exercise and warm down, in that order. The third thing to remember is to breath evenly throughout each exercise. Breath in deeply, then breath out slowly.

Exercises for Lower Back Pain Right Side:

1. Lie flat on your back with knees bent. Slowly tighten your abdominal muscles and hold for 5 seconds. Release and repeat up to 10 times. This is a good exercise with which to start.

2. In the same position, now raise your shoulders off the ground a few inches. This is not a crunch as you are not bending. You are lifting yourself only a few inches straight off the ground. Hold for 3 seconds and repeat 10 times and you will feel your core strengthening, a key to avoiding lower back pain right side.

3. The cat and camel has you on all fours. Lower your abdomen so it is completely relaxed and "pooching" out toward the floor. Allow your head to droop as well. Hold for a few moments. This should feel good as it takes all the stress off your lower back. Slowly arch your back in the other direction like a scared cat. Hold for a few seconds and then let yourself back down. Repeat 10 times.

4. Lie flat on your back with legs straight and hands slightly under your rump. Raise both your legs so they are pointing toward the sky. Slowly lower one leg until it is a few inches off the ground, hold for 3 seconds and lift back up. Repeat with the other leg. Do 10 repetitions.

5. Go back to lying on your back with knees bent. Slowly lower both knees to one side and hold. Feel the stretch? Pay attention to your lower back pain right side as you lower your knees to the left. Raise and lower toward the other side. This is an easy exercise to help reduce your pain.

Bulged Disc? Here's A Lower Back Pain Home Treatment You Can Perform Anywhere

How's your back?

If you are looking for a fast lower back pain home treatment, here is the most important exercise you need. In fact, if you are in severe low back pain, this might be the only exercise you can perform.Since it can be executed anywhere, it is the easiest lower back pain home treatment to implement.

If you are ready to start, here's the first lesson. It begins with standing, and is simple to practice, and can be performed anywhere. However, you must give yourself one to two minutes of full attention for it to work.

If you feel like I did during my back pain episode you can't sit for long periods of time anyway. You feel the need to stand and relieve the pressure from your back.

This lesson shows you how to stand correctly, to stretch your vertebrates apart. In fact, over time you might discover you are a little taller. I have actually increased in height by half an inch over the last few years, and I'm not a growing kid anymore. The best part is that this lower back pain home treatment WORKS!

Here's how to perform it:

• Stand with your feet parallel shoulder width apart.


• Bend you knees slightly, and make sure your knees are aligned over the feet, not facing inward or outward. Also make sure your knees don't go farther than your toes-meaning: if you stood with your toes against the wall and bent your knees, your knees would not touch the wall. Try it.


• Your weight should be evenly distributed on your feet. Not on the heels not on the toes.


• Your toes are grabbing the ground slightly; you want to be connected here


• Relax and rest your hands by the side of the body


• Focus and stare at the horizon or some point ahead that is at forehead height.


• Place your tongue at the roof of your mouth, lightly touching the upper teeth. (This closes the circuit of energy rotating in your body, like a switch. Believe it or not, it doesn't hurt to perform this.)


• You want to feel as though your body is suspended from the tip of your head, while the rest of you body and feet are sinking into the ground. This feeling will come with practice, and in reality a stretch in the spine is occurring.


• Tuck your tailbone in towards the front and bottom, this pelvic rotation will straighten your lower back, and also tighten your abdominal muscles. Relax your stomach muscles on the next breath.


• This tilting might cause pain in your back if you are suffering from back pain and might increase the pain down your leg for those with sciatica. However, the pain will subside and go away in a few breaths. You need to relax into this standing position, don't focus on the pain, focus on your breath. The more you relax, the faster the pain will subside.


• Your breath should fill up your stomach area, although your belly is your lung, this is called belly breathing and is performed in all eastern practices. Your belly should expand on all sides, front back and sides, like a balloon expanding. Breath slowly and deeply, relaxed and not forced.


• Ask someone to look at the way you stand to make sure you are not tilting to one side and are standing straight up; at this point most people will be tilted backward or sideways. You want to be straight and plumb. If no one is available, look in a mirror, first facing forward, than sideways. Correct you posture and feel the difference from the way you were standing, close your eyes for a moment and relax and remember this difference. If you are out of alignment; your body needs to realign itself back to the center.


• Standing might FEEL a little uneasy and uncomfortable at first, but it gives immediate relief to your back, and strengthens it quickly. It can also be performed anywhere and anytime, completely unnoticed. Use your time at a line at the checkout stand, or bank to practice.

Many people get the shakes after a few seconds or within a minute or two. If you are performing this correctly, your legs will start to shake, and you will start to feel muscle pain in your thighs. PERFECT! That is what you are looking for. The pain will go away with more practice as your legs get stronger.

Perform this routine daily, a few times a day is best, it only requires STANDING AND FOCUS, nothing more.

Don't delay, try it NOW! If it feels too easy, you are probably not standing correctly, go up to a wall with your feet touching the wall and try again.

HOW'S YOUR BACK?

Water Aerobics Help Alleviate Back Pain

When you have aching joints through arthritis or surgery it is sometimes easier to stop exercising to alleviate the pain you suffer, however the short term gain of reduced pain leads to long term deterioration of the physical condition. With high pain levels it is very easy to get trapped in a downward spiral of inactivity leading to further pain and deterioration.

One of the most beneficial systems of exercise for older people or people recovering from surgery is water based exercise (Water Aerobics). When you immerse your body in water your weight is displaced by the water alleviating the stress on your joints and muscles making it easier to move them without pain or discomfort. Exercise in water can also prevent overheating through continuous cooling of the body.

If you own your own pool take caution that the temperature of the water should be heated not cold to aid the benefits that are derived from Water Aerobic Exercises.

Look to your community pools often they have structured classes available under the guidance of specialist coaches, the fee they charge is offset against the knowledge that your exercise program is beneficial and will help to alleviate your pain and discomfort over the shortest period possible.

Most people are under the impression that swimming is the best form of exercise. For those who have progressed beyond the early stages of recovery it probably is however in the early stages it is better to carry out water based exercise.

Exercises for water aerobic workout lasts about 45 minutes and involves warm-up, cool-down and stretching exercises. Jogging, kicking and jumping are good aqua aerobic exercise routines. Each aerobic exercise in water should be held for about 20-60 seconds. Both sides must be well stretched in turns. One excellent exercise is to stand with feet shoulder width apart and then sit back until your knees are behind your feet, you will feel your muscles stretch.

There are some disadvantages to water aerobics as they require access to a pool either in the home or via facilities, and in addition to any membership fees to access facilities, classes may cost extra. Although aquatic exercise greatly reduces the risk of injury, not as many calories are burned as would be in some other activities. Though aquatic activities in general expend more energy than many land-based activities performed at the same pace due to the increased resistance of water, the speed with which movements can be performed is greatly reduced.

This also makes aqua aerobics an ideal choice for individuals suffering obesity, arthritis or any other medical condition, as well as healthy individuals; however as with all forms of exercise it is essential that you take the advice of your medical practitioner before you undertake and form of exercise.

Cure Sciatica - Exercise Treatment That Can Cure Sciatica in 3 Weeks

The electrifying pain comes from your lower back, directed through your sciatic nerve into your feet and back to your lower back again.

It is unbearable isn't it?

Having sciatica is a curse. You can't walk for long. You can't sit long at the same position either. Even laying on the bed could not help easing off the pain because your damaged sciatic muscles keep alarming. If you're a sciatica patient you should understand what I mean.

Often, sciatica patients are a little misled by the ways of treatment. Just a quick question for yourself. What have you tried over the years to cure sciatica? I mean, to cure sciatica, not the pain.

The most common methods you were taught are massaging therapy, reflexology and acupuncture. These methods are very effective indeed. You can see almost immediate relief after taking these treatment. However, try look a little deeper into these treatment.

Is your sciatica fully cured by any of these treatment? Relief yes, but not getting rid of the pain once and for all. So why is the pain keep bugging you?

There is only one simple reason behind- Your muscle is damaged. It is out of its normal position and constantly pressing on your nerves. That is why you feel intense pain at your leg or hip whenever you move. Even a slight raising of your leg or turning your body just to release muscle stiffness might bring you lots of pain especially when your sciatica condition is at the final stage like me 10 years back.

Look back at the massage, reflexology and acupuncture therapies. All of these treatment are not meant cure sciatica by reconstructing your lower back and leg muscle to its original position.

What they basically did is relieve your pain, let you to be able to walk and stand again with reduced pain after you have attended countless sessions for long term. They do not heal sciatica. In fact, they let you to get used to the way you are injured and after a long period when your body started accepting the pain, you would be able move like a normal person again.

Is it possible to cure Sciatica with just exercises?

Yes. It has been proven that Sciatica is able to be fully cured without surgery. Physiotherapy is one of the ways that work but not as effective as the Muscle Balance Therapy. Muscle Balance Therapy is the latest therapy breakthrough that works incredibly well in all kinds of chronic back pain and sciatica cases.

Muscle Balance Therapy is an innovative approach to eliminating every kind of back pain once and for all, starting with a careful yet simple assessment of all the muscles that affect the stability of your hips, pelvis, and spine - from both a strength and a flexibility perspective.

The Muscle Balance Therapy approach uses the results of your assessments to design an individually targeted program of corrective exercises to help take the stress off your muscles, joints, and ligaments so you can achieve a more balanced body and eliminate the cause of your pain.

In a sense, what Muscle Balance Therapy is asking you to do is a very "unbalanced workout" to get your body back into proper balance. Once your muscles are more balanced and you're feeling better, you will be able to return to your workplace or to your favorite activity with the confidence and security that you need to live a full and productive life.

Up to date, there are more than 200k patients who have back and chronic Sciatica problem managed to cut down 90% of the pain within the first 3 weeks after trying Muscle Balance Therapy exercises at home.

How to Eliminate Dull, Lower Right Back Pain!

Majority of people suffer from lower back pain and most of these people never get any permanent relief. Taking painkillers is not the solution, because it does not eliminate the cause of the pain. Every person, who has back problems, can find relief but only a small number of people do. Why? How can you eliminate dull lower right back pain?

Eliminating dull lower right back pain

The biggest mistake that so many people make, is not getting help quickly enough. The longer you wait with the treatment, the more difficult it is. Also it is impossible to get rid of the pain in a few days completely. It takes time, effort and knowledge to get rid of your dull lower right back pain. Very often people get so frustrated, when they realise that they actually have to do something. Most people don`t like doing the necessary stretching and strengthening exercises, go along with various treatments, changing their habits and so on and that is why they keep on suffering.

Ultimately each person has to make their own choices. If you want to heal your back, then you need to make the right choices, but people instead of making the right choices, keep whining, complaining and blaming others. The attitude that people have is very important and if you have a very negative attitude, then it is very hard for anyone to heal your back.

One of the first things you need to do, is find out what causes the dull lower right back pain. Most of the time muscle imbalancement is to blame, meaning one muscle group might be tight, while another muscle group might be weak. This causes the spine and joints to go out of their normal positions and cause pain. Even finding out the causes of your pain, might be a very difficult task. But it has to be done.

The next step is finding the correct treatments for your dull lower right back pain. If you start doing some exercises you got from our friend, then you might hurt your back even more. So specific exercises and treatments are for a specific cause. There is no point in doing excessive back strengthening exercises, when the cause might actually be located in your thigh muscles.

Like I said before, it is essential to make the right choices.

Back Pain Sufferers - Are You Doing The Wrong Exercises?

Are you suffering from back pain? If so, you're not alone. It's estimated over 40% of adults, both male and female, will experience back discomfort during their lifetime. Primarily, adults experience lower back pain, which is difficult to diagnose and treat. Worse, the cause of the pain is extremely hard to pin down.

Most people have tried some form of exercise to ease their back problems. Exercise is a tried and true strategy for many problems, both physical and mental. However, people with back problems need to be especially cautious in choosing the proper exercises, lest they worsen their condition. Let's take a closer look at some exercises that will help - and potentially hurt - your back.

Here's Three Exercises To Ease Your Lower Back Pain

1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it's one of the best for your heart and lungs.

2. Partial Curl: This exercise is very good for both your back and abs, and it's simple to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and flatten your abs.

3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you're more flexible). Hold for 10 seconds and repeat with the left leg. You'll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.

Here's Three Exercises NOT To Do

1. Sit Ups With Legs Straight: I cringe whenever I see someone doing this at the health club. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl is so much more effective for your abs anyway.

2. Hip Or Oblique Twists: This is another exercise seen far too often. Herky jerky twisting of the core and spine does serve any purpose and only increases the odds of injuring your back.

3. Running On Concrete: If you like to run, use a high quality treadmill. If you run outside, look for a track or at least run on asphalt, which has a bit more give than concrete. Running on concrete is tough on your ankles and knees, and jarring for your back. Consider lower impact cardio options like swimming or indoor cycling classes.

If you suffer from back pain, a good rule of thumb is to avoid high impact exercise or any exercise movement that isolates and strains your back. You can still derive optimal benefit from cardio exercise via low impact alternatives such as swimming or indoor cycling. A little common sense and preventive maintenance should help you avoid further lower back pain and keep your back strong and healthy.

Stretching Exercises For Low Back Pain - How To Get Immediate Relief

Low back pain relief is really just a stretch away. Experience it to believe it. But being pro-active in regularly exercising is the key to getting relief.

Weight problem as the cause of low back pain, needs focused action to lose the extra pounds at the earliest. Having to support excess weight causes a number of problems in the body, and low back pain is just one of them. A normal weight body is not just happy with itself but also free from pain.

Exercises that strengthen the core of the body tighten the muscles that provide support to the back. That also plays a significant role in getting rid of the low back pain. A bad posture needs to be corrected at the earliest. The easiest way to get low back pain is through bad posture. Not just standing, bad posture may also be while sitting or sleeping. All cause a backache and all need to be corrected, no matter how difficult it is.

There are several steps, preemptive in nature that should be followed to prevent the occurrence of back pain in the future, even if you are lucky enough not to have it today. You might have heard of these steps and ignored them, thinking it does not affect you. But low back pain can strike anybody and it is better to be safe than sorry, so listen up about these steps and take action.

Lifting anything by bending over is a complete no-no for a healthy back. The correct way to lift objects is by bending the knees, squatting and then lifting. The back should be held straight, and the object to be lifted should be held close to the body. Importantly, do not twist the body when lifting. Practice with a light weight object first if required.

The right way to shift a heavy piece of furniture is pushing it while normally we do just the opposite, that is pull it. For people who spend a lot of their time working at their desk or in driving, it is important to take small breaks and stretch the body. High and spiked heels do no favor to the back. Either you fall over on your ankles, or develop back pain. Shoes with flat or maximum one inch heels are the best.

Regular exercise, though the idea is painful to so many people, is the best way to keep the body toned and low back in working condition. It is far easier and much better to stay in shape through exercise than find relief for low back pain.

If you are already suffering from low back pain and plan to start exercising, consult a doctor about the exercise program for low back pain relief. They will guide you correctly about the most suitable exercises for you to find low back pain relief. Ideally, the exercise program suggested by the doctor will strengthen the abdominal and spinal muscles. When your mother told you as a child to keep your back straight, she knew what she was talking about; keeping low back pain at bay, later in life.

Good Sciatica Exercise

The sciatica nerve is the nerve that runs right through certain muscles in the back and legs, from the back side or buttock area.

When these muscles tighten or compress, this causes pain. Stretching will decompress this area and loosen up the back area near your sciatic nerve. Any back stretching exercises will really protect you from future flare ups or getting sciatica in the first place.

A doctor or health care provider will can give good advice as to stretches and exercises you can begin. They can also check for conditions called herniated disc or spinal stenosis.

A good chiropractor, who does actual x-rays, can create an entire exercise routine for you, personally, and this will also stop flare ups from reoccuring. This author recommends chiropractors because they are more into giving you "work" to do as exercises than slapping a band aid on the problem with medication. You want to cut off any sciatica problems at the root, and not just fix it for a short period of time.

One best way to find out what exercises are best is to visit a local chiorpractor. They can really help you out on health tips as far as eating, stretching, exercises, posture and simple information. One way to build your back is to use an exercise ball, and sit on that at your computer instead of a computer chair. This forces posture to be perfect and enforces strength in your lower back muscles.

After a few months using an exercise ball, instead of a computer chair, you will be well on your way to a very healthy spinal column and sciatica will be a thing of the past.

Remember, the object here is to take as much stress off your lower back with proper posture.

Another exercise you can do is anything that relieves stress to your back area. Avoiding sciatica flare ups by minimizing stress on your lower back is very key to back health. When sitting, simply lean back until you feel your back relax. When standing, shift your weight or if you can, place your foot on something while the other stays on the ground. When sleeping, pick a side and never sleep on your stomach, this puts unbelievable stress on your lower back. You can also try putting an extra pillow under your thigh to relieve the stress to your muscles.

When you have problems with your sciatica and the pain is overwhelming, taking anti-inflammatory or pain meds is not an answer, but it is what most folks do. You can lay on your side opposite the pain until the pain subsides. You can lay on your back as well, and lift your knee slowly to your chin, and stretch that way.

If sciatica continues to be a problem in your life, it is almost mandatory you take the proper steps to finding a permanent relief and exercise to stop future flare ups. Caring for your spine and entire back is key to keeping your lumbar areas and lower back decompressed, and lucid.

Symptoms of Lower Back Pain - Easily Identifiable and Curable

A backache is something that most of us face at some point or the other. The symptoms of lower back pain may in some cases be sharp acute pains and in other cases, a nagging pain that may last for a while. The back always needs to be kept healthy, as it is essential to have a healthy back for proper mobility. There are various exercises and simple stretches that may be practiced to treat backache. Exercising helps to keep the back strong as well as helps you to maintain a regular routine of exercise for general good health. Exercising the lower back should be continued even in the event of backache, as this helps in relieving the pain.

Different Therapies For Lower Back Pain

The simplest therapy, which can be pursued in the event of lower back pain, is simple stretching exercises. Simple stretches of the back helps in increasing the strength of the back muscles. This by itself reduces the chances of occurrence of backache, as your muscles are already strengthened. If stretching exercises do not alleviate the symptoms, it may be wise to consult a chiropractor, who would be able to advise you on the best course of action. Backaches caused due to injury may be relieved by applying heat to the injured area. The final option of treatment of pain in the back is surgery. Surgery is resorted to only when all other modes of treatment are ineffective.

Home Remedies For Symptoms Of Lower Back Pain

There are simple things, which can be done at home to reduce the symptoms of pain as well as avoid further recurrences of the problem. Keeping a regular exercise regime can greatly help in reducing back problems, as regular exercise helps to keep the back muscles strong and supple. Maintaining proper posture without slouching is an important factor in avoiding backaches. Improper lifting of objects and lifting of excessive weights should also be avoided. Heavy purses and bags slung over one shoulder should be avoided. Instead, bags with straps over both the shoulders should be used.

People who suffer from persistent backache should sleep on a firm mattress, which provides the required support for the back. Continual stress can create an elevated blood pressure as well as tighten your muscles, both of which are causes for pain in the back. Reducing your stress levels is therefore an important factor, which will help to alleviate symptoms of lower back pain.

Exercises For Lower Back Pain - How to Get Rid of Your Back Pain Naturally

Since a lot of manual workers have problems with their backs due to excessive stress, exercises for lower back pain can help them a lot if they learn how to do them correctly.

A lot of people don't understand that a great way for back pain relief is fitness exercises, not taking pills without working at all. If you want another way to fix your problems, lower back exercises can help you get rid of the pain or at least reduce it.

Your pain will disappear faster if you exercise on a regular basis, as this will also improve flexibility and strengthen the muscles. All these benefits contribute to the reduction of chances of an acute back pain attack happening.

There are two components of exercises that can be done for lower back pain. First is the increased flexibility and strength, plus the body conditioning overall. You can get your body in great condition if you do some cardiovascular exercises (biking, walking or swimming) on a regular basis.

Your lower back will also improve if you lose some of the extra weight. In the beginning you should start slow, but in time you should get to 20-40 minutes of exercise in each session, with 3-5 sessions per week.

The second component of these exercises will make your back muscles more powerful and flexible. Besides your lower back, exercises will also improve your other muscles and abdominals.

With exercise you will be able to keep the back of the thigh loose, which decreases the chance of injury.

You should talk with your doctor if you want to do these exercises, to make sure it's safe for you to do them, and to recommend a specialist that can take care of you.

Useful Tips On How To Get Rid Of Lower Back Pain

Pain in the lower part of the spine may be caused by various diseases, sleeping in the wrong position, or due to other causes. Causes can include general injuries, sports injuries, and even by catching a cold. However, you can rid yourself of back pain very easily. In this article, I will provide you with very useful tips on how to get rid of lower back pain.

Firm Support

If you suffer from lower back pain, you must follow certain rules that will help you to eliminate the aching of the spine. It is recommended to sleep on a more firm mattress. It is easy to accomplish this by placing a sheet of plywood underneath the mattress. The wood should be approximately 15 to 20 mm in thickness for the best results.

Protection from the Elements

Various illnesses can cause back pain, including the common cold. Pain can radiate into the spinal column. A few tips are important to eliminate back discomfort. When walking outside be sure you are wearing sufficient clothing to provide protection from the elements. Wear a scarf to cover the face during windy, cold days. Also, it is a good idea to wear proper footwear to keep the feet warm and protected.

Load Limitations

Another great way to eliminate back issues is to limit the amount of load you are placing on the spinal column. Use a two-man lift when moving heavy items. Two people are always better than one when lifting big objects. If you are carrying heavy sacks of groceries, work to distribute the weight evenly between the arms. This will provide an even weight distribution and help in minimizing trauma to the spine.

Regular Exercise

Exercising on a regular basis is always important to improving spinal strength. It is highly recommended to do physical activity, such as walking, at least 30 minutes each day. Stretching before the exercise session is equally important to prevent injuries. It should be done gently and slowly.

To do morning exercises, you will need to wake earlier in the day. Make sure not to do any sudden movement which will further your pain. When you begin exercising, you may experience some soreness. Through each exercise session, you should see a gradual decrease in this respect.

Well-balanced Meals

Another tip for preventing recurring back pain is to eat a well-balanced diet which is lower in fat and rich in vitamins. Add fresh fruits and veggies to your daily food selections. Avoid the use of alcohol as much as possible. Eating foods which are steamed, or boiled, are better than fried. For the most optimal results, eat foods in their freshest forms (raw) when feasible.

Monitoring Back Pain

If you are suffering from back pain, it is important to monitor the situation. Take it easy and be sure you are getting plenty of rest. When you are able to begin exercising again, start slowly to prevent aggravation to the condition. Also, be sure you are gaining valuable nutrition through healthy eating patterns.

Constant Motion

The musculoskeletal system of the human is designed for near constant movement. During movements, you should use correct posture techniques. To test for true posture, stand next to a wall and see if you have five points touching the wall. If you do, then you are exhibiting the correct posture.

Swimming is a constant motion which can aid the body in becoming pain free. Swimming is recommended three times each week to gain full body benefits. Water aerobics is also a great option for those who suffer from back and joint pain. Joining a local class will allow proper instruction in exercise presentation.

Conclusion

Here, you have learned some valuable tips to relieve and minimize back pain. When used on a regular basis, these tips will provide effective results. Consider your daily habits and how they may affect the health of the spine. Making simple changes can bring comfort and allow you to live free from pain!

Lower Back Pain Remedies - Chinese Style

Traditional Chinese Medicine (TCM), with its 2500 year old history, offers many lower back pain remedies - lower back stretches and strengthening exercises, massage techniques, acupuncture, herbal remedies, liniments, sticking plasters and others. Some require a trained TCM practitioner to administer them, while others can be easily learned andapplied by anyone. This article introduces some effective low back pain remedies and stretches that you can apply yourself to relieve and prevent low back pain.

Lower Back Stretches

Breath slowly, smoothly and deeply through your nose while doing the exercises.

Exercise 1. Lie on your back on a firm bed or the floor. Gently bring your knees up until they're above your abdominal area. Spread your knees a little and grab the inside of your shins just below your knees, or the inside of your ankles if you can. Inhale. As you exhale let your knees naturally fall further out to the side with gravity. Focus your mind on your back (closing your eyes helps). Feel your inner thighs stretching and your back relaxing. Hold the position for a few minutes as you continue to breath slowly, smoothly and deeply. This exercise stretches and relaxes your iliopsoas muscle which connects from your lumbar vertebrae to the inside of your hip joints. Tension in this muscle often causes and/or aggravates low back pain.

Exercise 2. Lean across a table and grab the far edge with both hands. Your torso should be on the table and your legs hanging from the edge. Inhale. As you exhale, let gravity naturally pull your legs down towards the floor. Feel your back stretching. Hold the position for several minutes as you continue slow, deep breathing. Focus your mind on your back (closing your eyes helps) and imagine the pain releasing with each exhalation. Repeat several times a day.

Low Back Pain Remedies

1. Ginger & Sesame Oil Liniment

Mix together equal parts of pure sesame oil and the juice from grated ginger. Heat in a pot till warm. Apply a small amount to the painful area and rub it in for a couple of minutes. It should be applied to unbroken skin only. Ginger and sesame oil liniment is a superb, easy-to-make, home remedy for back ache and other aches and pains. It warms, circulates your blood and stops pain. You can safely apply it several times a day, particularly after showering and before bed. Make sure you pull your clothing down over your back immediately after to keep the area warm. Also, while it's normal for your skin to become hot and turn red after you apply the liniment, if a rash develops discontinue use.

2. Low Back Self-Massage

Can be done standing or sitting. With fists clenched (not too tightly), use the backs of your hands, including your knuckles, to vigorously rub your lower back up and down for several minutes, 3 or 4 times a day. Rub close to your spine and also the sides of your back - where ever you experience pain and stiffness. Self-massage is a highly beneficial low back pain remedy you can do anytime, anywhere to relieve and prevent low back pain. Massage warms the area, moves the blood and directly stimulates your kidneys, which helps to maintain a strong, healthy lower back.

Tip: To greatly enhance the effects of the above lower back pain remedies and lower back stretches, combine them. For example, lie down and do the first 2 stretches, then stand up and do the lower back self-massage, then apply some Ginger & Sesame Oil Liniment. You know your body best though, so experiment till you find what works best for your particular situation. For more lower back pain remedies and lower back stretches visit the authors website.

Wearing the Wrong Sports Shoes Can Cause Back Pain

If the foot function is not optimized, in other words, if something is not quite right with your feet when you walk for long distances, stand for a long time, or exercise (on your feet), this will affect your entire body and could easily cause an injury not only in the feet or the lower limbs, but also in the back. You'd be surprised how many problems can be solved and pains made to disappear by wearing the proper sports shoes.

Every time you slam your foot on the ground you send a shockwave through your body. Shockwaves, when repeated and not properly absorbed, are damaging to joints (ankles, knees, and spine). A good sports shoe helps absorb the shockwave while normalizing foot function. Many joggers have low back pain simply because they are wearing the wrong running shoes!

Different people have different feet and, especially when they exercise, need to wear the right shoes in the right size. If you have high-arched feet they are rigid, and you need shoes with more cushioning. If you have low-arched or flat feet they are too flexible, and you need a more rigid shoe (motion-control) to hold the foot in place and avoid injury. Wearing the right shoes will protect not only your feet, your ankles, your knees and your hips but also your entire back.

Additionally, you need to wear the right shoe for the right sport if you want to avoid injury and reduce the probability of back pain. Running shoes are not meant for playing squash, for instance. They are not designed for the same type of surface or the same type of moves. Take the time to go to a specialized store and ask for advice. Specialized sports shops usually have knowledgeable salespeople. Let them guide you.

Size is just as important. Sports shoes should not be too tight or too loose. You should be able to wiggle your toes and there should be a whole thumb-width between the longest toe and the end of the shoe. And the heel should not slip and rub when you walk or run.

Sports shoes wear. If you train with "old" sports shoes, no matter how comfortable they are, they are not doing what they were designed for in the first place any more: stability, cushioning, and motion-control. Failing to replace sports shoes in time is a major cause of injury. If you exercise very often, you should have two pairs of shoes and alternate them. If you exercise often - more than twice a week - and only use one pair of trainers, it is advisable to replace them every year. If you exercise two to three times per week, it is advisable to change your trainers at least every two years.

Don't buy cheap imitations. A good sports shoe is expensive but worth it.

Roman Chair Hyperextension Bench as Part of a Spine Rehabilitation Program for Back Pain

To help answer the question of
whether hyper extension exercises on a roman chair are appropriate as part of
your spine rehabilitation program, first let me provide some background information on
the subject. Then, I will describe the muscle control problems that arise
with back pain. Next, we need to establish goals for rehabilitation and
determine the specific training requirements to obtain those goals. And finally, I will describe the inherent problems of traditional roman chairs, followed by a solution.

Muscle Control during
Optimal Health

Research has shown that there are two types of muscles: Superficial
strength muscles, and deep stabilizing muscles. Each has its own
unique characteristics.

Think of the superficial
strength muscles as "sprinter-type" muscles. These muscles contain the same
type of muscle fibers that are highly developed in the legs of Olympic
sprinters. They are great for producing speed during a 100 meter dash but poor
for endurance during a marathon. In contrast, the deep stabilizing muscles
are more like "marathon-type" muscles (superior for endurance but poor for
speed).

In healthy individuals, the
primary role of the superficial strength muscles of the lower back and
abdomen is to move the torso. (Torso is defined as: The human body excluding
the head, neck, and limbs. This part of the body is also known as the trunk.
So, these muscles move the rib cage, lumbar spine, and pelvis.) They are also
responsible for controlling trunk posture during high-level activities. These
activities may include: lifting, pushing, pulling, jumping, running, and other
ballistic (fast) movements of the limbs.

In contrast, the deep
stabilizing muscles of the back and abdomen are used to provide continuous
postural adjustments of the torso throughout the day during low-level
activities. Some examples of low-level activities are: sitting, standing,
moving from a seated to standing position, walking, and slow (non-ballistic)
movements of the limbs.

Muscle Control Problems that Arise with Back Pain

After experiencing back pain, the brain's strategy for maintaining trunk posture
changes to a simplified, inferior strategy. First, the deep stabilizing
muscles stop working properly. Second, the superficial strength muscles
of the trunk become over-active and their muscle fibers shorten up to restrict
trunk range of motion.

This over-active/shortening-up
response is recognized by experts as the brain's attempt to "lock up" and
protect the painful segments of the torso during the acute phase of injury.
This compensation pattern typically continues after it is no longer necessary
during the chronic phase of back pain (when the injured soft tissue structures
have healed).

The strategy of using
"sprinter-type" muscles to try to maintain trunk posture throughout the day is
like forcing an Olympic sprinter to compete in a marathon, instead of the 100
meter dash. Obviously, the sprinter's muscles are built for speed, not
endurance. So to say the least, this strategy would not be very efficient.
But, other problems arise secondary to muscle fatigue and subsequent muscle
spasm which result in disc & joint compression.

Goals for Rehabilitation &
Specific Training Requirements

Just as the goals and specific training requirements for sprinters are different
than for marathon runners, there are also vast differences in the goals and
specific training requirements for a rehabilitation program versus a core
fitness routine.

In rehabilitation, one of our
goals would be to release the superficial strength muscles. (Remember
that they have "locked up" the injured region of the spine.) This is
accomplished through slow, low-load, pain-free movement patterns focused on
lengthening the superficial strength muscles while relaxed. This is
something I describe to my patients as a relaxed muscle release exercise
(not to be mistaken as a muscle-stretch exercise).

Although it is true that we must stretch the fascia and related non-contractile
tissues, it is important to recognize that muscles must be released while
relaxed. This is required in order to reset the muscle spindles that
control the set-point of resting tone and muscle length.

The idea of a relaxed
muscle release exercise is definitely a change in mind-set. What it means
is that typical hyper extension exercises performed on a roman chair bench are
not appropriate for the initial stages of rehabilitation for chronic back pain.

If the superficial strength muscles of the back and abdominal wall
are over-active (contracting too much) and the muscle fibers are shortened up to
restrict trunk range of motion, then "strengthening" exercises would not be the
proper type of exercise for rehabilitation.

Our next goal would be to retrain the deep stabilizing muscles in their
role as the primary trunk stabilizers during low-level activities. This is
difficult to achieve in a person with chronic back pain since the superficial
strength muscles are attempting to perform that role by over-contracting and
shortening up to restrict motion in the previously injured region of the torso.
Therefore, an aggressive exercise utilizing a roman chair that emphasizes the
superficial strength muscles of the torso and hips may neglect to activate
the deep stabilizing muscles appropriately. A more specific training
approach is required.

One important deep
stabilizing muscle of the back is called lumbar multifidus.
This muscle attaches at each segment of the lumbar spine down to the sacrum and
pelvis. The specific training that I recommend on a back exercise machine
is a slow, low-load extension movement occurring at each vertebra, instead of
holding the curve of the lower back in a locked position while moving through
the hips. This exercise should be easy enough to perform 30 repetitions
without fatigue.

The Problem and the
Solution

The specific training requirements for lumbar multifidus rehabilitation are not
likely to be achieved as part of a home exercise program on a traditional roman
chair hyper extension bench. The design of the traditional 90-degree exercise
angle is too difficult and not properly designed to promote the specific
training requirements of spine rehabilitation. This type of roman chair will
emphasize the hamstrings, buttocks and superficial strength muscles of
the lower back. It is also likely that training on the 45-degree exercise
angle will be too difficult and not specific enough.

Fortunately, a solution has
been developed that may be designated as a hybrid of the roman chair hyper
extension bench. It's called the Back Trainer Medic by Kettler
(made in Germany). The Back Trainer Medic was designed to assure the
correct movement pattern, so the individual segments of lumbar multifidus are
trained appropriately. The torso pad is curved and the height of the pad
is adjustable so it guides the user through the correct motion of the torso for
spinal rehabilitation.

The specific exercises that I
show my patients to perform on the Back Trainer Medic fulfill both goals that I
addressed earlier in this article: First, releasing the superficial strength
muscles of the back (via relaxed muscle release exercises), and second,
retraining the deep stabilizing muscle of the back, called lumbar
multifidus (via a slow, low-load extension movement occurring at each
vertebra). The specific exercises are also demonstrated on a DVD video so my
patients can watch it at home as an additional guide.

The Back Trainer Medic has six levels of difficulty. The easiest level is
easier to perform than the 45-degree exercise angle of a roman chair, so it is
more appropriate for the initial stages of spinal rehabilitation. This
allows the user to progress to higher levels of difficulty while the lumbar
multifidus muscles adapt by improving motor control and increasing in size.
Another advantage is that this machine virtually eliminates the hamstrings from
the exercise so that your efforts are more specifically focused on training the
lumbar multifidus muscles.

Sciatic Nerve Pain - Specific Chiropractic Treatment Alternatives That Eliminate Lower Back Pain

As a chiropractor here in Plano, Texas, I often have patients who come in for treatment because of lower back pain, and some find that it's the sciatic nerve that's giving them the pain. Sciatica is commonly seen as a pain of the lower back which runs down from the back into the leg. This pain can be sharp, tingling and cause numbness of the lower back and leg. As part of my chiropractic care, I prescribe non-surgical methods to bring relief to my patients.

The sciatic nerve is the longest and widest single nerve in your body. It branches off at the base of the spine and runs down each side of your pelvic area, supplying nerve impulses to your butt, legs and feet. If you've ever experienced sciatica, you know how debilitating this pain can be. I've seen patients, who could barely walk, couldn't bend over, or even stand. There are a lot of things that can trigger problems with your sciatic nerve, poor posture when you sit, slip and fall on your butt, improper swing while playing golf, and the list goes on. For most of my patients, I recommend, certain exercise, lots of rest, and certain pain medication, while they recuperate. Usually you will be back to your normal self within 2-3 weeks. However, if your pain is still severe and continues beyond 2 months, it might be necessary to consider surgery as a last resolve. In this article I will focus on alternative methods to treat this condition and leave the surgery to those more qualified.

Chiropractic Treatments and Alternatives at Home

I immediately recommend heat packs and ice packs. Both can be used independently or combined at various intervals. If you do not have access to over the counter packs, please use ice in a Ziploc bag and heated towels or a heating pad. Both should be applied for 20 to 30 minutes and then repeated every 2-3 hours. This should bring relief until the patient can get in to my office.

Along with heat and ice, I suggest that you use Tylenol, Advil, ibuprofen, or naproxen to help reduce the pain. Another consideration if the pain is very acute is the use epidural steroid injections. These injections are different from the oral steroid medicines because the steroid is given directly to the injured area and should bring immediate relief from the pain, much quicker than meds or oral steroids. This must be administered by a qualified medical specialist, I do not provide this service but can recommend other medical professionals who do.

Alternative Chiropractic Treatment at my Office

Chiropractors sometimes suggest the need for exercise. This might sound counter productive, but very mild exercise along with the other treatments listed above, can help strengthen muscles of the lower back and your stomach muscles. To qualify the type of exercise I recommend, I prescribe simple stretching starting slowly and gradually increasing as you recover and also to prevent future recurrences of sciatica or other back pain.The equipment I've installed at my office is very effective in helping with the pain and if utilized correctly, will contribute to end of sciatic pain.

Other techniques for pain relief are spinal decompression, cold laser therapy, heat and cold applied with gentle massage therapy. I have patients who I see in my office that usually need a combination of the above techniques to resolve their sciatic pain. We use various forms of massage and cold laser to relax patient's muscles, improve blood flow, and most important, the release of endorphins in the body that act as natural pain relievers.

Last but not least, a highly effective technique for treatment that is being used more and more is acupuncture. Most people think of being a human pin cushion and even though the origins of this technique were developed by the Chinese, it is an approved procedure for back pain by the FDA. A qualified and trained acupuncturist can provide relief from back pain by simply using thin needles inserted in the area where you feel discomfort. Acupuncture focuses on the applied principle of harmonizing your body's flow of energy through various pathways in the body. There is no guarantee that this or any other combination of treatments will totally eliminate sciatica from recurring but if you follow the advice of your chiropractor and seek help early, you should prevent this from happening again in the future.

Inversion Table Exercises and Their Benefits For Your Body

An inversion table is an efficient solution to reduce lower back pain and enhance flexibility of your body. Hanging upside down on an inversion table cuts down stress added to your vertebral and spinal discs. By exercising with this table, you can train your core and back muscles without having unnecessary strain on your back.

A Look At Various Inversion Table Exercises

Crunch

The crunch exercise trains your stomach muscles. While hanging, lock the table in position and fold your arms across your upper body. Crunches are carried out by flexing your upper body and contracting the stomach. The movement range is limited as you're mainly centered on isolating the stomach muscles. The hips should not move while performing this workout. Now pause at the top of every repetition. Carry out three sets of 10-15 repetitions.

Sit-up

Sit-ups work the abdominal muscles and flexor muscle tissues. The inversion table needs to be locked in position throughout the sit-up workout. Fold the arms across the torso and keep chin tucked towards the sternum. Then, flex your chest muscles and bend over at the hips and waist to lift the body upwards. A sit up is finished once your arms come in contact with the upper thighs. Perform 3 sets of 10-15 reps.

Inverted Squat

The inverted-squat is just like a typical squat but in inverted position. It mainly trains the muscle groups of glutes, calves and hamstrings. While hanging inverted, flex the hips to pull your torso towards the feet. One repetition is over when you can no longer pull the body upwards. Gradually lower yourself to the beginning position and carry out 3 sets of 10-15 repetitions.

Twist

Twists are carried out by slowly and gradually rotating your body. Whilst completely hanging down, keep your right arm across the upper body and hold the left side of the table. Gradually pull the body in that specific direction enabling your torso to rotate. Again, repeat with the left hand and the right side of the inversion table. Complete 3 sets of 10-15 reps for each side of your body.

Benefits of Inversion Table Exercises

• An inversion table can help alleviate general lower back pain by providing complete spine traction.


• It reverses the gravity that's pressurized the spine, which might have induced pinched nerves.


• Hanging inverted by using the body to stretch out the spine lowers the strain on the discs.


• The inversion process may help elongate and stretch the muscles, which might reduce the pain.


• The inversion process usually takes pressure off your backbone so it helps to lessen the impact of gravity. You'll sit and stand more easily plus more prominently. Additionally, you will move with better grace and ease.


• Inversion therapy is basically a kind of traction; it could possibly help relieve the pain related to rheumatoid arthritis


• When your toes are above your heart, this boosts the blood circulation and oxygen transportation to the brain. A lot of people report an improvement in alertness after doing inversion table exercises.


• The inversion table benefits the tight muscles by eliminating your body wastes through the lymphatic system and through the blood stream.

Six Ways to Stop Sciatic Nerve Pain

What is Sciatica? Sciatica is a persistent pain that is felt along the sciatic nerve; it runs from the lower back down to the feet. It controls the muscles to the legs and provides sensation to the thighs, legs and bottoms of the feet. Sciatica occurs most often in people between the ages thirty through fifty. It usually is caused by repetitive use type of conditions, such as sitting for long periods of time, or normal wear and tear. It is rarely caused by an acute injury.

The pain from sciatica can be sometimes debilitating it can get so severe it can be difficult for one to sit, walk or even sleep. Some people experience tingling while for others it is just a dull ache. Occasionally it can be a burning type of feeling. Pain from the sciatic nerve is usually caused by the nerve being pinched or irritated in the lower back or lumbar spine. The nerve then gets inflamed and causes a variety of symptoms that can wreak havoc with one's lifestyle.

The most conservative type of treatment for sciatica is the application of ice. I recommend to my patients to lay flat with two pillows under the knees and apply ice to the lower back on the side of involvement for fifteen minutes. This can be repeated up to every hour if necessary. It is important not to apply the ice for more than twenty minutes at a time because this can aggravate the condition. Applying ice to the source of the problem will decrease the inflammation of the nerve and subsequently decrease pain. Although this may a temporary solution, it does offer some relief.

Manipulation of the spine to relieve the pressure on the nerve has been demonstrated in studies to be one of the most affective treatments for sciatic pain. Manipulation is the best place to start when someone has sciatic nerve pain. It is a non-invasive, drug-free treatment option. The goal of manipulation is to realign the spinal bones taking the pressure off the nerve. When the nerve pressure is alleviated one often finds great improvement with decreased pain and inflammation.

Other very effective, conservative treatment is a conservative exercise program. There are many exercises available, but these are the ones I have found in my clinical experience to be most effective. The first exercise is laying flat on your back with your knees bent. Squeeze or flex you buttocks toward the ceiling. Hold this position for a count of ten and slowly return to the neutral position. Repeat this four times. Starting at the neutral position, bring each leg to your chest with both hands one at a time. Follow this by bringing both knees to the chest bringing your head up again holding for a count of ten and returning slowly to the neutral position and repeating four times. A third exercise is laying on your stomach and arching backwards with your elbows on the floor moving from a neutral position to a comfortable flexed position arching backwards as much as you can but discontinuing if back or leg pain worsens. The fourth exercise is on your hands and knees, pushing your back toward the ceiling then pulling it to the floor, (this is often called the cat stretch). These exercises should be initiated slowly and if there is any pain or discomfort, to stop before you have pain. I would recommend doing these exercises two to three times a day.

There are many nutritional aspects to sciatic nerve pain you may not be aware. A diet that is pro-inflammatory i.e., one that is rich in meat, dairy and shellfish will promote inflammation of all nerves. An anti-inflammatory diet consists of fruits, vegetables and fish. This is one of the most powerful ways to treat the symptoms of inflammation and relieve pain.

The nutrients that I found to be most effective in treating sciatic nerve pain are turmeric, tulsi and rosemary. These powerful herbs have been studied and found to greatly decrease inflammation. Boswellia is an herb that is a specific anti-inflammatory. This is especially helpful for arthritic patients. Bromelein is a plant enzyme found in pineapples and has natural anti-inflammatory affects. I prefer to take this with papain as well, it is essential that you take it on an empty stomach to really get the benefits of the anti-inflammatory nature. Ginger is a powerful herb that offers pain relief. You can steep fresh ginger in boiling water and use it as a tea or make a juice out of it. Evening primrose oil, black currant oil, or borage oils contain the essential fatty acids Gammalinolenic acid. These omegas will greatly reduce the inflammatory process and take down the inflammation on the sciatic nerve.

There are many ergonomically beneficial positions that will improve sciatic nerve pain no matter the cause. It is an important part of your treatment to improve your posture and use your body correctly. Good posture allows the use of the body without strain on muscles, joints, ligaments, and internal organs. Good posture must be considered in all activities: sitting, standing, resting, working, playing and exercising. It is simply not a matter of "standing tall".

In the resting position, it is beneficial to lay flat on your back with two pillows under your knees or lay on your side with a pillow between your knees. Avoid positions like sleeping flat with no pillow, on your stomach or lying on your stomach with one knee bent up. This will cause a 'swayback' condition. Some simple things, such as getting up and down from bed, to get into bed it is preferred that you sit on the side of the bed bring both arms to one side, lower your side to the bed keeping your knees bent at forty five degrees, then pull your feet into bed. Remain on one side or roll on the back. Getting up from the bed it is best to roll on your side push with the hands to the sitting position keeping knees bent and swinging legs over the edge of the bed. When sitting, avoid a chair that is too high, as this will increase swayback. When sitting, the knees should be higher than the hips as this will flatten the lumbar curvature. Avoid slouching on a chair with feet on an ottoman because this can strain the lower back. When traveling in a car the seat should be close to the steering wheel and use a small pillow for proper lumbar support. When standing, I recommend placing one foot on a stool or shelf and after a short time switch to the other foot this will flatten the lumbar curve and ease the pressure off the lumbar spine. When lifting, avoid bending at the waist. Bend the knees and carry the object close to the body. When bending, bend at the knees and push your buttocks out rather then flexing at the waist.

My final tip on stopping sciatic nerve pain is to drink plenty of water. A dehydrated body is one that will struggle to heal. It is important to drink at least six to eight glasses of water per day to keep the body well hydrated and to flush toxins built up from resulting muscle spasms of the pain and inflammation. Water will also hydrate the disc. Between your spinal bones are intervetebral discs that dry out as we age the more we can keep them hydrated, the less degenerative arthritis will occur in the spine. This is also the reason we get shorter as we age is each little disc between the vertebrae dry out, or desiccate then subsequent height loss will occur.

If you follow these simple steps for stopping sciatic nerve pain, you will go a long way preventing any discomfort in the future and avoid any harmful drug side effects or painful surgical intervention. Remember, an ounce of prevention is worth a pound of cure.