Magnetic Belts and Supports for Back Pain

The statistics aren't encouraging. About 8 out of 10 people will experience back pain that's severe enough to interfere with their lifestyle at some point. Lower back pain is the second most common symptom that drives people to see a doctor. Unfortunately, the medications used to treat lower back problems such as non-steroidal anti-inflammatory medications and muscle relaxers have side effects. For example, non-steroidal anti-inflammatory medications are linked with an increased risk of heart attack and stroke. Sometimes the treatment is worse than the symptom! No wonder people are looking for drug-free ways to ease back discomfort. Exercise and physical therapy can help, but there's another alternative that works for some people - magnetic belts and supports.

Magnetic belts are flexible belts that wrap around your waist. They're designed to mold against the contours of your back, making them comfortable to slip on and wear. What makes them so special are the magnets sewn into the back of the belt. These magnets vary in strength depending upon the product, but they're designed to deliver a powerful magnetic field to your back muscles.

Many alternative practitioners recommend magnetic back supports to their patients with back pain as a drug-free way to decrease pain and help back pain sufferers get back on their feet again.

How do they work?

No one knows for sure, but one proposed mechanism is they increase blood flow to inflamed tissues by attracting charged particles in the blood such as iron and causing them to move. This increases the delivery of oxygen and nutrients to the inflamed areas, which helps to promote healing. There hasn't been a great deal of research looking at magnetic therapy, but some back pain sufferers say magnetic support belts have helped them when other treatments have failed to work. There are also magnetic supports available for ankle, knee and foot problems.

Are They Safe?

Magnetic belts and supports for back discomfort are deemed to be safe. Magnetic therapy is even being used to treat other health problems such as depression. To treat depression, an electromagnetic coil is placed around a patient's scalp, and an electromagnetic current is used to stimulate brain cells. This is a relatively new application of magnetic therapy, but it shows the beneficial effects magnets can have on the body.

Is Magnet Therapy for You?

There are a variety of causes of back pain. Medical conditions such as kidney stones, urinary tract infections and gynecological problems can cause symptoms of back pain. That's why it's a good idea to see a doctor if you have back pain of unknown cause. There are some spinal conditions that cause back pain that require surgery, and a magnetic belt isn't appropriate for these more serious conditions. For mechanical back pain that comes from overuse, it's a safe alternative to taking medications with sometimes dangerous side effects. It may be even more effective when combined with stretching exercises and exercises to strengthen the muscles in the abdominal core and back.

The Bottom Line?

Magnetic belts and supports may be a safer alternative for treating back pain, especially if they're combined with stretching and strengthening exercises. They're a drug-free way to treat back problems that some people swear by.

Causes, Precaution & Cure For Back Pain

Nowwadays back pain is a most common problem & main causes of this problem are bad posture, strain or bruising of muscles; sprain or injury to ligaments; osteoporosis, arthritis, slipped disc, using back muscles in activities to which you are not used to, like lifting heavy weight, twisting while lifting, & regular use of high heels. Another reason of back pain is desk job i.e. sitting for hours before computers where you unconsciously slump into odd positions or twist your backs frequently while trying to reach for something behind or beside you, or stretch forward too far; too fast.

Tips for preventing back strain

· Do not bend to lift weight or any object from the floor & avoid twisting your body while lifting.

· Do not pull heavy objects; always push to move the objects.

· Do not sit long hours continuously at your desk or to drive any vehicle, always break up the time & stretch your body.

· Wear flat shoes or shoes with low heels.

· Exercise regularly. An inactive lifestyle contributes to lower back pain.

· Do not over exercise & lift heavy weight with jerk

Precautions while suffering from backache

• Always lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold theobject close to your body.


• Always sit in chairs with straight backs or low-back support while reading or working on computers. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on.


• Always turn by moving your whole body rather than by twisting at your waist while trying to reach or pick up anything.


• Always get out of your bed after moving sideways instead of getting up straight.


• If you have to stand long hours than always keep one foot higher than the other & change your foot after every 15-20 minutes to relieve pressure on your lower back. You should also maintain good posture by keeping your shoulders & hips in straight line with your head up & stomach pulled in.

Exercises & asanas to relieve from back pain

Asanas & exercises are very effective for all types of back pain (lower back or upper back pain) but before starting exercises or yoga you should understand structure of human spine & possible causes of back pain. Human body depends on the spinal column for structural stability and mobility. Spine provides the necessary support to bend, twist or move around. The spinal column is has 24 vertebrae which are placed one on another from the skull to the pelvis. The spinal column is tightly wrapped by muscles and ligaments. Any type of injury in these muscles or ligaments can result in pain.

Exercises/asanas for back pain are safe & free from side effects & are effective if pain is caused by an improper posture or sudden movements, jerks or is accompanied by bowel or bladder control problems. Ardh Pawan mukt asan, Shalabh asana, Tada asan, Markat asan, Bhujang asan & Makar asan are very effective in curing back pain.

In case of pain due to injury or any other medical reason advice of doctor & proper treatment should be taken.

Lower Back Pain Exercises - Best Ways to Relieve Your Pain

There are some types of exercises that can relieve your back pain when it persists for a long time. It often takes place when a person overworks a particular muscle region. It must be noted that some kind of stubborn back discomfort is normal. Proper treatment can help a person stay active.

Avoiding certain wrong postures can help significantly in reducing pain. There are various types of exercises that can help in reducing the pain. Sometimes certain painkillers help as relievers. However, it is always better to opt for specific back exercises, as they are healthier and safer options to reduce the pain.

The typical exercises that can help in decreasing it are as follows: Aerobics, Stretching exercises and Strengthening exercises.

Aerobics are great to alleviate your pain. They help in conditioning heart muscles and maintaining a healthy life. It also helps in a speedy recovery. Stretching exercises are those that can help in keeping a person's muscles and other supporting tissues less prone to injury by keeping them flexible. Strengthening exercises have focus on one's stomach and leg muscles

Some exercises can aggravate the situation

Some people are unaware of the correct types of lower back pain exercises. Hence, they end up in performing the wrong lower back pain exercises that result in aggravating a situation. These include bent-leg sit ups, straight leg sit-ups, partial sit-ups, lifting up legs when a person on his/ her back, toe touching ground while a person is standing and lifting up of heavy weights above the waist. These exercises can have adverse effect on a person who is facing acute lower back pain.

Aerobics include swimming and walking in waist length water. It may help in retaining a good health and make your back least vulnerable to injuries. Strengthening and stretching are useful in reducing your discomfort. A strong stomach, leg and back muscles are important to maintain a better spine by reducing pressure on the spinal discs.

Don't forget to consult a doctor before starting your routine of exercises

It is important to consult a doctor before going ahead with all these exercises. If the pain persists, it may require a supervised session of pain exercises. A physical therapist may be the right person in this regard. He can suggest the correct kind of home exercise program and assess the progress of a patient.

Lower back pain must not be taken casually, as it keeps coming back. Even when a person finds that the pain has subsided, he/ she must not give up on the lower back pain exercises all of a sudden. In fact, when the pain is fading, it is the right time to get some mild strengthening lower back pain exercises. It's important to remember that lower back pain exercises not only helps in decreasing the pain but also speeds up the recovery process by reducing the risks of getting a disability from a back discomfort.

How to Cure Lower Back Pain - Right Side Or Left

Lower back pain that begins in the lower back on either side, (right or left) and extends downward through the buttock and down the leg, (normally the back of the leg or thigh) is refereed to as sciatica. Sciatica is caused when the sciatic nerve gets compressed. This compression can be caused by a number of things.

Some of the more common things that place pressure on the sciatic nerve are:

1. Sitting on a hard object such as a wallet in your back pocket.

2. Discs and vertebrae out of alignment in the lower back causing the sciatic nerve to become pinched.

3. Herniated discs, this is when the inner core of a disc protrudes out of the outer core of the disc the lump then, causes pressure on the sciatic nerve.

4. Piriformis syndrome which is when the muscle (Piriformis Muscle) that attaches the lower part of the spine to the thigh bone becomes damaged and swells placing pressure on the sciatic nerve.

These are just the most common causes, mostly all causes of sciatica can be cured by simply doing exercises designed to stretch and strengthen the muscles around the spine in the lower back. The muscles around the lower part of the spine are supposed to keep the spinal column in alignment and if one muscle is stronger than another or is damaged it may cause the discs and vertebrae to come out of alignment pinching the sciatic nerve.

There are treatment plans that only require eight to ten minutes of stretching exercises a day to help keep those muscles in shape thus keeping the spinal column properly aligned. By performing these exercises on a daily basis, many people that have suffered from sciatica all their lives have been able to stay pain free for many years without the expense of doctors, chiropractors, or medications.

Pilates Stretching Exercises Provides Air Traveler's Muscle Relief From Lower Back Pain

Pilates stretching exercises are the answer to flight fatigue. When time does not allow travelers to workout before or in between their flight schedules, why not exercise on the plane! Relief starts with some simple stretching exercises you can do while flying. You can keep your muscles loose without ever leaving your seat.

Physical inactivity, especially on long flights, can cause an imbalance to muscle groups. Pilates stretching exercises help restore balance by keeping muscles relaxed and reducing soreness and stiffness.

Because of cramped seating on some flights, leg stretching exercises are the first one fliers should do. No matter how long your legs are or how long the flight is, your legs always seem to cramp before the flight is over.

Here are a few gentle leg stretching exercises:

o Take your ankle off the ground and do complete circles to the left and then to the right. Sets of 10 are usually sufficient to loosen the lower muscles of your leg.

Now flex your foot by drawing the toes towards your shin and stretch your leg as long in front of you as possible. Feel a stretch in the calf muscle. Hold for a moment and repeat three times before repeating on the other leg.

Let's not forget lower back pain, as well as neck and shoulder stiffness.

o Take your arms above your head and clasp the hands together. Flip your palms up to face the ceiling and stretch your arms as high as you can. Pull your shoulders away from your ears. This loosens your shoulders and quickly relieves any tension resting in your upper back. Inhale and exhale three or four times to allow the muscles to really relax.

Raise one hand straight up over your head. With the other hand, grasp the bent elbow of the opposite arm and gently pull. Hold for 15 seconds and repeat with the other arm. This stretches the triceps.

o Seated in your seat, exhale and pull your belly towards your spine. Feel a deep contraction in the lower abdominal region. Hold for a moment and release. Repeat three to five times. Engaging the abdominal muscles in this way works to support your lower back and may ease fatigue.

Still seated, rotate your body as far to the right as you can . Hold for a moment and repeat to the other side. Do this spine twist three times each side.

o Next walk to the rear of the plane and find an open space. Take a deep breath, lower your chin towards your chest and roll your spine down until you are slightly bent forward. Inhale and stay for a moment feeling tension drain from the upper back and neck. Exhale and roll yourself back up to your starting position. Repeat three times.

These are just a few examples of the kind of Pilates stretches you can do when flying. Some airlines are even putting together their own in-flight exercise workout and playing it on their television screens. I experienced this first hand on a recent flight to China. These Pilates stretching exercises are an excellent way to keep travelers comfortable especially in longer flights of 6 hours or more.

If nothing else, just make sure you move around every hour to keep your blood moving.

Now you can do something about being crammed into that dreaded middle seat. Whether you are a frequent or occasional traveler, try some of these easy Pilates stretching exercises the next time you're at 37,000 feet. Reducing flight fatigue will keep you fresh and alert upon arrival.Please read pilates-stretching-exercises.html for more information. Happy travels!

Proven Active Isolated Stretching Exercises For Desperate Back Pain Sufferers

There is a lot of buzz about active isolated stretching lately, though many people do not look into it enough to realize this is not traditional stretching as they did in grade school. Rather, this form of lower back pain stretches can ease chronic pain, improve range of motion, and help you to wake up each morning refreshed and without stiffness and pain.

Advocates of active isolated stretching claim it keeps you feeling loose for days, as opposed to the couple of hours relief you might get with traditional stretching, physical therapy or chiropractic treatments. They also enthusiastically recommend the back stretching exercises to people with back pain, saying there are active isolated stretching exercises for all levels of fitness, and different techniques of stretching that ensure safety and help those with chronic pain avoid unnecessary surgical treatments.

Stretching for flexibility is easy to learn with a stretching exercises video. It helps you to learn correct active isolated stretching form and helps teach you a lot about your muscles and skeletal system. Since your muscles support your joints, often certain muscles are used continually throughout the way and constantly contracted for long periods. These muscles need to be stretched out to keep your body in balance and pain away. This is especially important for people who sit at a desk or stand on their feet for long stretches.

Adding a rope to your active isolated stretching routine can make reasonable stretching for increased flexibility easier to do. This form of exercise is taught on many of the good stretching DVD programs available. This type of stretching for lower back pain seems to give people increased energy and many prefer it to yoga exercises, saying that it works better to increase flexibility.

People who attend a stretch class using active isolated stretching report feeling lighter and comfortable afterward. It is often incorporated into dance classes for both children and adults with great results. Instructors report immediate results, with continuing improvement as long as the basic stretching exercises are continued. Luckily, you can simulate a stretch class with a stretching exercises video in your home that will give you more flexibility and good results. These stretching DVD programs are easy to use, and are often geared toward different types of people or different types of activities, with specific stretches aimed directly at the most helpful muscles. The elderly, especially, seem to benefit significantly from the stretches for lower back pain.

The bottom line about Active Isolated Stretching is that it feels good, it works for everyone, and it helps people to remain mobile well into their later years.

Exercises For Sciatica - 3 Simple Exercises For Sciatic Nerve Pain Relief

As anyone knows who has ever had sciatic nerve pain, it is extremely painful. Move in the wrong way and you will experience intense pain. Numbness and tingling may occur at any time. This makes it extremely hard to go about your daily activities or do productive work to support yourself and your family.

As soon as possible, you need to begin stretching and strengthening your muscles for sciatic pain relief and help prevent further problems.

Before beginning any exercises for sciatic nerve pain, get a diagnosis from a physician such as a chiropractor. You need to be sure you do not have a condition of injury that will be made worse by exercising.

Exercise your stomach muscles, but that doesn't mean start doing crunches and sit ups, these will make it worse and in fact may help cause sciatica. The hip flexor, piriformis, and stomach muscles are the most important ones to strengthen if you have sciatica.

There are 3 simple exercises for sciatica. They are

1. Lay on the floor, one leg bent and foot flat on the floor, the other leg straight. Hold your lower back flat against the floor. Raise your straight leg 8 to 10 inches off the floor keeping you lower stomach muscles tight. Hold this for about 10 seconds then lower your leg. Repeat with other leg. Remember to raise and lower you leg slowly. Try to work your way up to ten lifts a day with each leg. This will help strengthen you lower abdomen.
2. The piriformis muscles are the ones in your buttocks. These need to be strengthened to take the pressure off your sacro-Iliac joints, the ones that connect the base of you spine to your pelvic bone. One way to do this is place a rolled up towel at the base of your spine where the triangle shaped bone, (the sacrum), is. One end should be at about where your waist is and the other at or slightly beyond your sacrum. Make two fists and put them behind your head on the rounded area of your skull, (the occiput). Do this for about five minutes and then go for a short walk. This exercise will help take the pressure of your joints and spine.
3. Stretching your hamstring muscles will help loosen them and prevent stress on the sciatic nerve which causes pain. Lie on you back with knees bent, feet flat on the floor. Put your hands behind your knee and pull up your leg until it points upward, then straighten your leg until you begin to feel it stretch. Stop there and hold for around 30 seconds. Repeat 2 or 3 times. Do the same with the other leg. Repeat this 2 or 3 times a day. Don't overdo this exercise or it could make your pain worse.

The more you can keep active and exercise the better off you will be. Inactivity causes your muscles to get weak and therefor cause your back to get worse. Get on your feet and move around as soon as you can. If you feel pain while doing any of these exercises, stop doing them and consult a chiropractic or spine specialist.

Exercises for Sciatica: The Muscles Involved With Back Pain

In a majority of cases the main reason behind sciatic nerve pain is an injury, strain or inflammation of the muscle tissue that protects the spine. These muscles are a rather large, complex group that, when healthy, interact to guide the spine and us upright. They also play a role in allowing the torso to twist and bend. Exercises for sciatica are, therefore, targeted on this group of muscles.

These primary back muscles that play an important role would be the extensors, flexors and obliques. Let's have a look at each group separately.

Extensors

Extensors are attached to the back of the spine, technically the posterior. These muscles let us stand also to lift objects up. The extensors are paired in the spine and help with supporting the spine and work with the gluteal muscles buttocks.

Flexors

Flexor muscles affix to the front or the anterior of the spine. Sometimes called hip flexors, these paired muscles permit bending forward, arching your back and walking or running.

Oblique

The obliques, another pair of muscles attach to the ribs and iliac crest running along the side of your torso. These muscles aid in rotation of the torso as well as in correct erect posture also.

Exercise Therapy

For most people, athletes included, the extensors, hip flexors and obliques would be the most neglected muscles in the body. This ensures they are also subject to strain or stress much more than other larger muscle tissues such as the glutes or thigh muscles. Yet it is precisely these muscles that, most of the time, are the underlying reason for sciatic nerve pain.

Effective exercise therapy, whether under the supervision of a licensed physical therapist or licensed exercise therapist, focuses on these muscles. Exercises to strengthen and stretch this grouping will most likely clean up the pain within a few short weeks. Continuing the workouts after the pain goes away completely will, most likely, prevent any recurrence of the discomfort. In many cases, strengthening and stretching these three muscle groups is going to be enough to even rule out any invasive surgery to relieve the pain.

Aside from the fact that these muscles are neglected generally in most workout programs, when sciatica is a result of that neglect, doing the exercises essential to strengthen and stretch them is very painful. It is very important to push ahead during the very first five to seven days as, typically, the pain will diminish because the muscles get accustomed to being worked again. If it doesn't diminish it could be the manifestation of a far more serious issue so make sure you note how you feel within the first three to four hours after working out.

One last point, don't attempt to create your personal workout program. Be certain to get a proper diagnosis from your doctor or perhaps the specialist to whom you are referred. Only this diagnosis provides you with the information that the exercises for sciatica pain may be the first, and perhaps the only, approach needed to ease your discomfort once and for all.

Understanding the Leading Back Pain Causes

Most often, back pain generally refers to pain that is felt in any part of the back. It may appear in the neck and radiate to the middle or lower area. This is the most common problem faced by most adults but the underlying causes may be different. At times, a wrong diagnosis could lead to further problems. If the pain disappears within a few days of its occurrence, then there is probably nothing serious. However, if it is persistent and doesn't go away within a few days or weeks then there is a more serious underlying condition.

An Overview

Back pain could be caused due to a variety of factors. It could be age-related, injury or trauma, stress, etc. With the progression of age, there are many health problems that can occur. The bone strength may decrease along with the tone and elasticity of the muscles. The disc fluids may also reduce leading to poor flexibility.

Major Causes

Arthritis - Arthritis in the spine is one of the most common causes of chronic back pain in adults. The pain could be felt anywhere in the back and will generally worsen while walking and the pain is felt more at night. Osteoarthritis is the condition where the cartilage that is present in the joints gets damaged. In rheumatoid arthritis, there is inflammation and thickening of the bone joints and this can cause pain in the back.

Ankylosing spondylitis is another condition where the spine is affected leading to stiffness and the inflammation leads to back pain.

Osteoporosis is a condition where the bones become very brittle and this could lead to compression fractures in the vertebrae, which could cause severe pain in the back. The vertebrae become so weak that it cannot withstand even minor stress or strain.

Bad posture while sleeping - Bad sleeping postures can cause severe back pain due to the strain on the spine.

Obesity - Obesity causes an excessive strain on the vertebral column. Weight loss will help in pain reduction.

Improper seating position - Ergonomics is very important when it comes to seating positions. Improper seating can cause back pain.

Disc damage - When the fluid in the disc spaces decrease, the vertebrae does not have a cushion to act as a shock absorber and this could lead to severe back pain.

Menstrual cycle or during pregnancy - Back pain during the menstrual cycles and during pregnancy is very common. The enlarged abdomen puts a strain on the spine during pregnancy, thereby causing backpain.

Trauma or injury to the back - If your back has suffered any injury in the past, it leads to the formation of scar tissue. When there is a large buildup of scar tissue due to repeated injuries, it weakens the back muscles and can lead to further aggravation of symptoms.

Proper diagnosis is necessary to find out the actual back pain causes and only then the appropriate treatment can be suggested.

How to Practice Lower Back Pain Exercises - To Alleviate That Nagging Pain

Take the time to read the following article, surely you will benefit from the research that been conducted in order for it to be written.

Lower Back Exercises Help Relieve Pain

Any pain in the lower back region can be distressful. So much so, that the individuals suffering from back pains are often incapable of doing the simplest of work that most of us take for granted. If the root cause of the pain is due to fragile back muscles then the solution might just be in sight. Lower back exercises could be that simple remedy for your back problem.

The back exercises work by toughening and adding core strength to those weak muscles in the lower back region. The good thing with these back exercises is that, there could easily carried out in your household or even at your work place. Therefore, you do not even have to worry about spending a lot of money for a gym membership just to do the work out.

The following are simple lower back exercises for you to get you started immediately;
- Romanian Dead Lift
- Back Raise
- Superman

Romanian dead lift, it is one of the simplest yet effective lower back exercises that demands lifting weights, You do not have to purchase weights for trying this exercise. You can make use of sand bags, can- food tins, or even water jugs as large as a gallon or so as substitutes for the weights.

To indulge in this exercise you need to stand upright placing the feet together and use the weights for resistance. Keep your back straight as you attempt to bend down. Remember to inhale as you bend down. Keep looking forward until the point you are ready to almost touch the floor and lower your head, as you get closer to the floor.

At the time you touch the ground then you need to come back to the initial position by keeping both your back and legs straight. Be sure to breathe out as you come up as well as use your abdominal muscles to support the back while you come back to the starting position.

Back Raise is another good option that you should consider while doing lower back exercises. You would have need for using a stability ball for doing this exercise. Peradventure you lack one then a chair, a wall or even a couch will suffice. To partake in this exercise you need to find a wall to sustain your legs. Lay flat on top of the stability ball and affirm that your knees reach the floor and the ball comfortably fits under your back. Place your arms behind your head and then slowly raise the waist up from the ball. You need to let air out as you come up. After stretching to the maximum (without stressing yourself), lower your body back on the stability ball.

The above are just some of the lower back exercises that can be conveniently be done in the comforts of your own home. Experiment and try other back exercises to counter the pain in your lower back.

So there you have it, hope you found this article informative.

What Are the Green Flags of Back Pain?

Green flags in back treatment. Have you heard about them?

We associate green with meaning go. When driving a car, the green light means go. Red means we have to stop, unless we want to cause an accident and possibly get killed. When crossing a street, if the "green man" flashes, it means that we can proceed but it is always wise to look out just in case.

So what does a green light in back pain treatment mean? Well, a therapist therapist trained in the McKenzie Method performs a repeated movement assessment to determine the most appropriate exercise for a patient that results in an immediate reduction in pain. In some cases, the pain may move from a more peripheral location (i.e. in the arm or leg) to a more central location. If this occurs, a McKenzie therapist calls this a green light and it means the patient is performing the correct exercise, in the right direction and that the pain will resolve quickly.

The phenomenon of pain moving to the center is known as "centralization." It was first observed back in the 1950's when New Zealand Physiotherapist Robin McKenzie asked a patient who was suffering from back and leg pain to lie on a treatment table with his back in an extended position. The amazing thing about this story is that at this time the so-called experts thought that this was a bad position for backs. Not so for this lucky patient of Robin's, he was the best he'd been in over 3 weeks after laying in this position. The patient also remained better once he stood up.

From this one event back in the 1950's, Robin McKenzie then went on to develop the McKenzie Method over the next 10-20 years. The important thing to note is that he never went about to invent a method but it was his open mind and questioning nature that allowed him to question everything that he had learned and develop a system that now helps millions of people around the world.

So, back to exercise, back pain and green lights! A green light in back pain treatment means the pain is reducing or centralizing as you perform or repeat the same exercise. It is wise to remember the level of pain and location before you start. The pain may increase or decrease during the performance of the one exercise, however, the essential element is "what is the pain like one you have finished the exercise." If the pain is less or has moved to a more central location, it means a green light and you can keep repeating that one exercise or movement every few hours in order to resolve the pain. There is no need to perform other exercises. Actually, if you perform the opposite exercise, the pain may increase, worsen and peripheralize (i.e. spread further into the limb.) This is a red flag and you should not be doing this exercise.

Therefore, remember when doing exercise for your back pain, a green light means go, go, go!

Sciatica Exercises For Isthmic Spondylolisthesis

The sciatica nerve is the longest in the largest nerve present in human system. Compression of the nerve can create serious and acute pain that poses a serious threat in motion and sensing of muscles. A person suffering from sciatica experiences pain in the lower back portion, thighs, legs and toes. Recovery for sciatica usually requires medication along with physical form of exercises. Sciatica exercises depend upon the root cause of the pain and the symptoms that are experienced by a patient. Continue to read ahead to understand in detail about exercises that prevent Isthmic spondylitis, another cause for occurrence of sciatica.

Isthmic spondylitis results in sciatica due to the reason that it causes nerve root irritation. Major portion of the affected area is L5 nerve root. A spine specialist will recommend sciatica exercises program that is aimed to reduce isthmic spondylitis. All the exercises are hybrid of Flexion based exercises and stabilization program. The main aim of the program of exercise is to improve flexibility and strength in the lumbar spine. The combination of the exercises will slowly forward into an advanced state depending upon the improvement shown by a patient at the initial stages.

Sciatica exercises for Isthmic spondylitis

1. Pelvic tilt: this exercise will improve flexibility in the lower spine region. The posture requires the patient to lie on their back with their knees bent. The back should be flat and with the help of lower stomach muscles pulling the navel up and down. The exercise should be performed for 20 seconds after which the muzzles should be relaxed. A set of 10 tilts should be performed to increase the strength of muscles.

2. Hook Lying March: it is a stabilization exercise that is a combination of hook and lying march. The action should be performed for 30 seconds for about 3 to 4 repetitions. A 30 second break ease necessary in between every repetition.

These exercises will be explained by a spinal therapist who has hands-on experience. With regular sciatica exercises, the pain development can be reduced along with the root cause for occurrence of sciatica. Medication is also needed to cure at a faster rate. Patient's history will be helpful for a doctor to prescribe the right kind of exercise. Hence, a patient should keep a watch on their physical behavior and note down the changes that they are experiencing. This will be helpful to diagnose sciatica in its early stage.

Insight Into Early Pregnancy Back Pain

A woman's body goes through numerous changes at the onset of pregnancy and there are new symptoms everyday. Early pregnancy back pain is one of them and is very common too. But the good news is that, if proper care is taken, this pain subsides after approximately 20 weeks.

Causes And Remedies

Pregnancy back pain generally occurs due to action of hormone progesterone, being released in the woman's body. It softens (relaxes) the ligaments and discs in the back, which are responsible for supporting the upper body.

Some times women experience urinary infection during pregnancy, which can also lead to early pregnancy back pain. Also since the body weight rapidly increases in this phase putting extra pressure on the spine, it causes pain. As the belly grows forward in a pregnant woman's body, the center of gravity also changes resulting in backaches.

Posture is very important as far as back pains are concerned and during pregnancy it changes drastically, so one should take care of it too. Having correct posture helps to not only relieve but also prevent lower back pain in early pregnancy. Just follow these rules:

• While sitting or standing, be upright, chin up


• Don't lean forward or backward while walking.


• Avoid sitting or standing for a long time.


• Try to shift your weight from one foot to the other, if you have to stand for long time.


• If sitting for long, just get up and walk a while from time to time.


• Rest your feet while sitting, on a support.


• Never sit cross legged.


• Avoid sleeping on your back.


• Use pillow to support your back/ thighs, on bed.


• When getting up from bed or chair do it slowly, don't jerk your body.

Early pregnancy back pain may sometimes be accompanied by muscle spasms or cramps in the lower back; in such a situation exercise is a very good remedy. Some good exercises for back pain relief during early pregnancy are walking, pelvic rocking, bridging, mini-crunches, bending your knees and lifting your head. These can be done at home and on your own.

One should also avoid strenuous work as far as possible. Massages and sleeping in special mattresses may also help. Along with these, adequate rest and sleep should not be neglected at all. They are essential for curing early pregnancy back pain.

The Cure For Back Pain is Stronger Abdominal Muscles

As a back pain sufferer, you are certainly not alone. Research suggests that four out of five adults will experience the symptoms of low back pain at least once in their lifetime. For some poor individuals back pain is something they have to endure on a daily basis. Your back is a very complex structure consisting of 33 vertebrae, 30+ muscles, numerous ligaments, multiple joints, and inter-vertebral discs. Due to this complexity there are many parts that can cause discomfort when injured or compromised in some form.

Causes of back pain include but are not limited to poor posture, weak back and stomach muscles and misalignment. Many of these causes can actually be attributed to one force we must all battle: gravity. Inversion therapy puts gravity to work for you by placing your body in line with the downward force of gravity. Using your own body weight as a natural form of traction, being inverted causes elongation of your spine by increasing the space between the vertebrae, thus relieving the pressure on discs, ligaments and nerve roots. Less pressure means less back pain.

If you are a follower of trends in exercise and fitness, you have almost certainly heard the phrase "core strength." Core strength refers to the muscles of your abdominal area and your back and their ability to support your spine and keep your body stable and balanced. Whilst inversion therapy on a Teeter hangup such as the Teeter F7000 or Teeter EP-550 will relieve pressure on your back and reduce or eliminate pain you will also need to learn how to strengthen your core muscles to prevent back pain from becoming a daily problem.

The major muscles of your core include: transverse abdominis, external obliques, internal obliques, rectus abdominis, erector spinae. Some examples of exercises that will target these muscle groups include: plank, arm sweep, crossover crunch, crunch, back extension. So be sure to target these muscles in your strength training workouts. When the core muscles are weak or there's an imbalance (e.g. you work your rectus abdominis with crunches but fail to strengthen your transverse abdominis), a common side effect is back pain. Many people experience lower back pain from: muscle strains and spasms, sciatica, herniated disc, injuries, fibromyalgia and osteoarthritis. If you have weak muscles, poor posture and/or excess weight then your back will be one of the first places to feel the strain.

Before you commence any new exercise regime you should first consult your doctor to rule out any major injuries. If your doctor gives you the okay then you can get started strengthening your torso. Firstly, check your posture to make sure you are evenly distributing the pull of gravity. Good posture includes the following elements: a straight line from your ears, shoulders, hips, knees and ankles, head is centred and shoulders, hips and knees are of equal height. Some of the most common posture mistakes include: forward head, rounded shoulders, arched lower back, excessive anterior pelvic tilt (your backside sticks out), excessive posterior pelvic tilt (protruding abdomen/pelvis). By strengthening and stretching the muscles of your back, stomach, core and thighs, you can help reduce or prevent problems with back pain. The following exercises would be essential inclusions in your exercise regime: wall slides, prone leg raises, supine leg raises, semi-sit ups and standing back stretch.

Strengthening your core muscles will alleviate back pain for most sufferers and you can then help to keep the pressure from building up again by utilising inversion therapy.

Relieving Back Pain Due to Driving Posture With Yoga Exercises

What posture can cause neck and back pain while driving? If your arms are raised forward to reach the steering wheel and your tail bone is pinning its weight on the car seat, then you are in for a lot of troubles.

To relieve back pain, you can use exercise balls as your physical therapy tool. A simple exercise such as sitting on an exercise ball and bouncing gently on it for several times everyday is good for your lower back. It is because using an exercise ball allows flow of fluid into the lower spine, and this helps increase flexibility and reduces pain.

A sedentary lifestyle usually worsens this pain. So move your body! Use a yoga ball to perform many exercises that will benefit your lower back. Ask recommendations from your doctor or physical therapist on exercises that suit your specific needs.

Before you engage in a certain exercise or sport activity, always consult your doctor to ensure safety, more so if you are already suffering from pain or discomfort. There are many factors that cause pain, but it is difficult to diagnose them. Despite that, exercises should be done to reduce your pain with great care and caution.

Tight hip muscles lead to a variety of problems, which include lower pain, knee pain, arthritis in the lower spine joints, and shoulder pain. One way to bring back neutral alignment in the pelvis is to open up the hip flexor and rotator muscles, which reduces tension in the knees, shoulders, and lower back.

Vibrations in the car sear and road shock from potholes and railroad crossings can worsen the wobbling motion of the pelvis, thus causing more stress to the lower back. Aggravating the situation is the weight bearing effect of the tail bone on the seat when the driver is in a slumped driving posture.

Practicing yoga makes you more aware of your body. In the long run, yoga can make you more comfortable in your own body, which leads to better posture and higher self-esteem.

Effective Exercises For Lower Back Pain

What causes lower back pain can be as many as the number of people dealing with the pain. Whether back pain is uncommon or critical, getting physician's advise is consistently advisable before you start some kind of self-prescribed remedy program using these exercises for lower back pain. Furthermore, remember that simple cardiovascular system activities such as walking, swimming or riding a bike for approximately 20 to thirty minutes a day can help to ease pain too.

PELVIC TILT. The pelvic tilt and the knee-to-knee stretch are two of the simplest exercises for lower back pain. For the pelvic tilt, (blank) you must} be lying on your back with your knees curved and make sure your toes on the ground. Notice that the small of the back isn't touching the ground whilst in this particular position. Immediately tighten the abdominal muscles in order for that tiny part of the back is forced leveled against the ground. Hold this position for about five secs. Relax ab muscles. Do this 10 times.

KNEE-TO-KNEE STRETCH. Remain in the supine position described above for the knee-to-chest stretch. Keep knees bent. Grasp the right leg behind the thigh just over the knee. Bring this leg up on to the chest while the other leg remains bent, foot on the ground. Hold this position for about twenty seconds. De-stress. Reiterate with left leg. Repeat up to four times per leg.

LOWER BACK STRETCH. Yet another good exercise for back pain that also needs staying close to the ground is the lower back stretch. Rest on the stomach instead of the back for this particular stretch. Lie flat with your hands situated over the shoulders on each side of your head. Gradually use arms to push the upper body off the floor. Pelvis will need to stay on the floor. This isn't a push-up, thus you can allow the back to droop. Hold this stance for 5 secs, then return to starting posture. Do this for up to ten times.

Lots of exercises for the lower back use a fitness ball or wall for leveling. Such can be a little more complex in the beginning. But, once done a couple of times, these exercises can be very good at reinvigorating the lower back and treating persistent lower back pain.

WALL SQUATS. Wall squats may be executed against any wall that is flat. Stand with your back flat against the wall. Make a few steps around 12 inches from the wall while retaining the back flat. Flex both knees to a forty five degree angle. Hold this posture for 5 mere seconds before returning to the starting stance. Do this up to ten times.

SQUAT EXERCISE WITH AN EXERCISE BALL. With an exercise ball, you can do a variation of the wall squat exercise. Rather than positioning the back leveled against a flat wall, position an exercise ball between the small of the back and the wall. Little by little bend knees from a 45-90 degree angle. While bending the knees, slowly raise your hands up. Keep the position for five seconds. Straighten your knees. Repeat up to 10 times.

How Do You Exercise With Back Pain From a Herniated Disc?

Many people have the misconception that the only way to correct a herniated disc is through surgery. In fact, for the vast majority of people with herniated discs or other disc damage, the best form of treatment is exercise therapy.

The exact exercises and stretches you should do depend on both the location of your herniation and the cause thereof. Accidents are one of the main causes of disc herniation.

A car accident or other significantly injurious event can immediately damage one or more discs in the spine. Discs are cushions between the vertebrae designed to absorb shock, but they have limits. When the shape of a disc changes, the alignment of the spine is altered. This may be only slight at first, but over time it may progress. Nerves exiting the spine can be impinged by the misplaced vertebra or irritated by the fluid that leaks from a herniated disc. These nerves can cause muscle spasticity, tightness or laxity. Often, the muscles on the side of vertebral misplacement are tightened and those opposite are weakened.

Exercising without awareness of muscle imbalance can exacerbate the situation. Tight, shortened muscles need to be relaxed, not exercised, and weak ones need to be conditioned. Ask your doctor about obtaining a referral to a physical therapist trained in identifying muscle imbalances before embarking on an exercise regimen.

The goal of exercise therapy for a herniated disc is two-pronged:
1) to strengthen the core muscles (in the pelvis, lower back and abdominal region) to support the spine, and
2) to increase intervertebral disc space, allowing the disc to return to its natural shape and reabsorb its leaked fluids.

Core Strength: The First Prong

Your exercise program should be pain-free. Building core strength can be done gently. One of the gentlest forms of exercise is water aerobics and strength-training. Water eliminates the jarring effect gravity has on the spine, taking the weight of the upper body off your damaged disc. Since water is highly dense, it is a great resistor of movement, making it ideal for conditioning exercises.

Using an exercise ball may be helpful, but only if your core is already somewhat toned. Sitting on the ball instead of a chair or couch can give you a low-grade, balanced core workout because you must engage your core in order to stay balanced on it.

Restoring Disc Shape: The Second Prong

As with your exercise program, your stretching routine will be contingent upon the location of herniation. Two forms of stretching that may be helpful to any type or location of disc damage are decompression therapy and inversion therapy.

Decompression therapy uses either a large machine or a small home device to stretch vertebrae apart, increasing disc space and allowing fluids, over the course of 20 sessions, to be reabsorbed into discs. Many chiropractors have large decompression machines in their offices. The patient lays down on the machine's platform, while a segment of the spine rests on a wedge that stretches the vertebrae apart. The larger machines have an advantage over the home devices: They contain biofeedback technology. This means that the machine can measure when muscles are being pulled too much and contracting against the machine's pull. Home devices are less sensitive to the needs of surrounding muscles, and therefore less efficient.

Inversion therapy involves lying on a platform and being tilted at an angle that puts the head lower than the feet. Gravity is used to increase intervertebral space.
While this does not include biofeedback, it has been a trusted form of relief long before decompression machines existed, and is less expensive.

While your routine should be tailored to your unique situation, you can see an example of some common exercises and stretches prescribed for those with herniated discs here: http://www.wisegeek.com/what-are-the-best-herniated-disc-exercises.htm.

What To Do After An Accident

After any kind of physical trauma, it is generally recommended to apply ice to affected areas and rest for a day or two. If the accident merits immediate medical attention and damage to the spine is identified, then frequent follow-up exams should be pursued. A herniated disc can be inconspicuous throughout your life; it could also progress to cause a significant amount of pain.

Chiropractic care can be of great assistance to people whose spines are misaligned due to disc damage. If the spine is out of alignment because it has adapted to the altered disc space, the above attempts to restore disc shape will be obstructed. A massage therapist can treat any muscle imbalances that are exerting counterproductive force on the spine.

It is possible to stay active, even with a herniated disc. Don't think that surgery is the only way to correct the damage done to your spine; knowing the right way to move may be enough to eliminate your pain.

Natural Cure For Lower Back Pain And Muscle Spasm

Can lower back pain be cured naturally? You have a very good chance and here's why:

The pain in lower backs is almost always caused by muscles. Why is this?

Well, muscles move the bones, joints and disks in your spine. Muscles are the prime movers of your body! The only reason you can move is because you have muscles.

We love muscles!

And the muscles in your lower back are BIG. They are thick. And there are many layers of muscle next to your spine. That means there are lots of places for them to either be happy or miserable.

Sometimes your muscles get out of balance. They can get too strong on one side of your body or go into spasm. They can become too weak on the other side.

Then we don't say we love muscles. We say, "Ouch!" Nasty muscles.

Well, it's not their fault. Your lower back muscles wouldn't be unhappy and complaining if you did everything perfectly in all of your movements.

But you don't. Or you didn't. That's because you are human. But you can change.

Here's how:

• Add movements that balance all of your lower back muscles.


• Use all of your muscles instead of the same old ones over and over.

Did you know you have over 600 muscles in your body? You are supposed to have balanced muscles just like when you were a little child. You should have just the right amount of natural curve behind your waist just as a small child does.

Yet most of us get stuck using the same 70 or so muscles over and over. This is what creates muscle imbalance. The curve becomes too much or too little.

Here are two common scenarios:

1. If the muscles in the front of your body are stronger than the back muscles, they will give you too much curve in your lower back.


2. If the muscles in the back are stronger than the front, that will pull the curve out of your lower back. You will not have enough of a hollow behind your waist. Your lower back will be flat.

Either of those situations will cause pain in your low back (and also in your neck and head.)

The causes of low back pain vary from person to person. Your muscles may be aggravated because of an injury or accident or because of poor posture and habits. (Poor posture is the most common cause, by the way.)

That means the movements for you to do to feel better will also vary. One size does not fit all when it comes to back pain relief. The exercises or movements that work for my back pain may not be at all right for your back pain.

It depends on which muscles are out of balance. The muscles in the front of your body? Or the muscles on the back side?

So your goal is to help your muscles be happy again. When they are back in balance they will stop screaming at you.

Deep massage and pressure into tight areas can help muscles to relax in most cases. Stretching areas of short, tight muscle can help. The muscles that need to be lengthened are often in your legs and the front of your body and NOT where it hurts.

Cold therapy may be one of your best friends. So can your pillow when you place one or more under your calves as you lie on your back.

So, you see, you CAN start getting rid of your back pain naturally by taking simple action steps.

Golfer' Back Exercise Can Eliminate Back Pain

'Golfer' back exercise is a key part of any golf-specific exercise routine if you want to eliminate back pain long-term. Specifically lower back pain, the golfer must improve both strength and flexibility to cure and eliminate back pain.

A closer look at the golf swing will show clearly that it heavily depends on and indeed leans on the back. Actually a perfect golf swing is really all about using the spine as an axis to allow the correct swing plane. The spine is at the very center and core of the golf swing.

The facts of the matter are that a golfer with a back problem will always face an uphill and maybe impossible task when it comes to improving on their game. The back will always come in the way of any efforts at improvement.

This is where 'golfer' back exercise come in. They can be extremely useful in helping solve this nagging problem amongst the many golfers who suffer from this problem which can be both very painful and frustrating.

There are cases where the back problem started even before the golfer started playing golf and there are other cases where it starts shortly after they start frequenting a golf course. There are even cases where the problem is greatly aggravated by golf. Chances of getting an improvement on your game from all three different scenarios with the help of golfer back exercises are very high.

Many 'golfer' back exercise involve stretching exercises some of which I have covered in previous articles. Interestingly enough, I have witnessed some of these stretch exercises helping some golfers with chronic back pain problems.

There are some who have been fortunate enough to have the problem completely disappear while others have gotten a great deal of relief as a result of the 'golfer' back exercise

'golfer' back exercise can also help golfers who have never experienced any back problems to avoid them altogether. As we have already seen, the golf swing involves so much use of the back that injury to it is quite easy. Especially where the golfer is not involved in any golf exercise program let alone 'golfer' back exercise.

Cure For Lower Back Pain - Know Some Herbs That You Can Use

For those who are glued in front of their computer all day, diligently laboring over their work, you might experience many aches and pains when your day ends-lower back pain included. You should not disregard this condition as it may cause further damage to your body. There is a cure for lower back pain-herbal, exercise and a healthy lifestyle.

There are numerous causes of lower back pain. Here are some of them:

1. An injury in the back caused by vehicular accident, sports accidents, and the like
2. Muscle, nerves and ligaments tension in your lower back
3. Gynecological conditions in women such as menstrual cramps, fibroid tumors or endometriosis
4. Bone or joint diseases such as osteoporosis or osteoarthritis
5. overweight
6. lack of exercise
7. infections, slipped discs and pinch nerves
8. smoking

If your lower back pain is already severe, it may be due to an underlying disease such as spinal tumor. In those cases, it is best to consult your doctor.

There are many things that you can do to relieve lower back pain. Some people try yoga. Yoga is not only a calming exercise, it can also strengthen your bones and your spine to make you body more pliant and more resistant to stress.

Drink milk or eat calcium rich foods. Calcium strengthens your bones and your cartilage.

You can also try using these herbs that were already tried and tested by many people suffering from lower back pain.

1. Arthcare oil
Arthcare oil is very helpful in relieving lower back pain. What it does is it seeps into the body tissues as a result of its very potent anti-inflammatory property. You can use this topically by rubbing it on the painful area in your back.

2. Lemon
Lemon can give temporary relief for back pains. Drink the juice of lemon mixed with salt twice every day and you can feel the results.

3. Turpentine Oil
Massaging turpentine oil on your lower back can give immediate relief.

4. Potato
Raw potato in poultice form can be effective in curing backaches.

If you want to achieve better and faster results, you can always opt to take already made natural herbal remedies.

There is one product that can promote comfort of the nerves and improve your overall health as well. This product is called SciatiGon.

SciatiGon actually works on the sciatic nerve of the body. This is the nerve that is located on the lower back, the buttock and the pelvis area. This nerve is an extension of the lower end of our spinal cord. By soothing the sciatic nerve, you are able to soothe the peripheral nerve and the spine as well.

This product is very helpful in supporting the strength of our spine and the sciatic nerve and reduces the occurrence of lower back pains.

SciatiGon contains safe ingredients such as:

Zanthoxylum Clava Herculis which is helpful in soothing our nervous and circulatory system

German Chamomile which is a natural anti-inflammatory agent that can soothe tired and aching muscles and joints.

Burdock which purifies our blood and cleanses our system to promote better joint and over all health condition.

Devil's claw which is essential in promoting healthy muscles and joints.

There is no harm in trying SciatiGon. If you are looking for cure for lower back pain, this is the ideal product for you. Don't let back pain hinder your daily activities. Use a remedy that can help promote better spine and nerve functioning.

How Kettlebell Workouts Can Eliminate Back Pain

A recent study in England revealed that eighty percent of individuals will get lower back pain at some point in their lives. If you have ever been afflicted with back pain will know how immobilizing it is. Getting out of bed and other easy tasks are a challenge. Lower back pain is caused by many different things but the most common causes are muscle weakness or muscle imbalances.

Kettlebells have assisted a good deal of people overcome lower back pain by setting right these muscle imbalances. Some of the more common muscle weaknesses and imbalances are:

Weak Abdominal muscles

Your abs, if they are strong enough, keep your pelvis moving correctly during exercise or any other activity. If you have weak abdominals your hip muscles may be allowed to move too much and could end up in the wrong positions.
Tight Hip muscles

The hips are used in most movements. The combination of deficient abdominals muscles and stiff hips could mean the pelvis ends up out of its normal alignment. If the hip muscles are too stiff your abs will not be able to work properly. The majority of kettlebell movements develop your core and hip muscles.

Weak Glutes

The glutes along with other muscles are used to move you forward. They are also used when bending. Bending is a frequent reason why people damage their backs so it is important to keep these muscles strengthened.

Weak Hamstrings

The hamstrings are the tendons at the back of your knee. These are also used in moving you forward and bending so again are very important when getting rid of lower back pain. Of course it is not just weakness in these muscles that can cause back pain but they are most frequently to blame.

The basic kettlebell exercises such as the swing or deadlift are perfect for getting rid of your lower back pain. They work on the weak muscles mentioned above, and eventually they will balance and strengthen them so that your lower back will be protected. The kettlebell swing requires you to use eighty percent of your muscles. Kettlebell workouts strengthen movements and muscle groups, this will give you stronger joints and more balanced muscle groups. In contrast to ordinary weight training that trains muscles in isolation you will have a lessened risk of injury and better functional strength.

Consistent kettlebell workouts will loosen your hips and make them stronger, strengthen your core, glutes, hanstrings and abs. You will improve your flexibility as your muscles learn to work together. Kettlebell exercises give you a complete workout so you may find other long-term injuries, such as shoulder pain, will disappear.

When swinging heavy weights around you always have to be careful but if you experience back pain you must be especially careful to prevent hurting yourself. Before you begin your new workout program you are advised to consult your doctor. As well as that you should have a certified kettlebell trainer show you precisely how to perform every exercise. You should always try to have excellent form when working out with kettlebells and before attempting a new kettlebell exercise you should check to see that you can do the movement with perfect form without a kettlebell first.

How To Treat Sciatica - Exercises For Sciatica

Lower back pain or sciatica is a condition that many people in the world suffer from. A lot of people have been wondering if there are ways to treat this condition. Fortunately, experts have devised different exercises that can bring relief to people who are suffering from sciatica.

While many people may think that the best solution for sciatica is taking a rest on the bed, experts believe that the opposite is true. Instead of bed rest, people should do some recommended exercises in order to relieve this lower back pain.

There are many types of sciatica exercise routines. However, all of them have the following characteristics.

All exercise routines for lower back pain include core muscle strength. The main thing about this type of exercise is that it strengthens the lower back in order to provide support to the body and the spine. Exercises which focus on core muscle strength are responsible for loosening tight muscles that cause the pain that a patient experiences. Of course, exercise routines that fall into this category must be done as regularly as possible. It may not take effect immediately but it will hasten quick recovery from sciatica. This type of exercise also lowers the chances of having the condition once again.

All exercises should be recommended by a doctor. Before you go about doing something to treat your sciatica, you should first be diagnosed by a physician. This way, you will be given more effective methods on how you can alleviate and treat your lower back pain. A proper diagnosis is very important because there are certain exercise routines that can specifically treat your condition while others may worsen it.

If you want to do something for your sciatica but you haven't visited your physician yet. Then the best thing to do is to perform some hamstring stretching. This type of exercise is great for everyone who has lower back pain. This helps support the body and also helps in relieving the pain.

In addition to this, you must also remember to do all your exercises correctly. There is no point on exercising if you do not do them the proper way. You must first be guided by an expert when you start. If you do the routines the wrong way, they be end up being ineffective or worst, they may worsen the pain.

Ask the help of a physician or a chiropractor in order for you to learn the basics of the exercise.

It will also be advisable to add some aerobic exercises from time to time. This particular type of exercise strengthens the muscles of the body and makes the person fit. It is not difficult to carry this out. Walking for several minutes every day during the morning or afternoon will be a great addition. The good thing about aerobic exercises is that they do not cause much trouble for the lower back.

Mentioned above are just some of the ways on how you can treat sciatica. Of course, you must always consult your trusted physician or chiropractor before you start with anything else.

Pregnancy Back Pain at Night

Many women suffer with pregnancy back pain at night. This type of night back pain in pregnancy is called nocturnal back pain. You may have it on its own, or concurrently with low back or sacroiliac pain. There are a couple of different theories as to why night back pain develops during pregnancy. One theory is that it is caused by muscle fatigue from being active all day. By the end of the day, your body becomes more fatigued, and thus you feel more discomfort toward the evening hours. The second theory is that nocturnal back pain is due to water retention. This can lead to edema and an increased volume of blood. This additional water in the body can place pressure on the spinal nerves and muscles, resulting in backaches.

Some women have very severe back pain while sleeping during their pregnancy. The most important thing you can do is to avoid sleeping on your back during pregnancy. Lying on your back, or in the supine position, compresses major arteries and veins, namely the inferior vena cava and the aorta. This decreases circulation and allows fluid pressure to build up in the pelvis, which places pressure on the spinal nerves. As your fetus grows, it also puts more and more pressure on your arteries and veins. The farther along you are in your pregnancy, the more important it is to avoid sleeping on your back. The healthiest sleeping position for you and your baby is on your sides. Resting on your left side will place the least amount of pressure on your spine. In addition to side sleeping, supporting the uterus can help alleviate night back pain.

To properly support your uterus, lay on your side with pillows under your abdomen and between your legs. This will help to support your uterus and keep your spine in a neutral position. There are several wonderful pregnancy pillows that can help to make sleeping much more comfortable. It is also important to make special efforts during the day to adjust your posture in ways that will help prevent muscle fatigue. Be sure to take frequent breaks from standing or sitting. If you must sit or stand for long periods of time, elevate one foot on a low stool or foot rest. Also, wear good, supportive shoes, and avoid wearing high heeled shoes, which place extra strain on the back. It is also possible to manage pregnancy back pain at night by maintaining a regular exercise program. Regular exercise will help strengthen and support the spine, therefore helping to minimize strain and muscle fatigue.

Exercise and postural adjustments will help to minimize night time back pain, but may not completely prevent it. Many women find pain relief in alternative approaches such as acupuncture and massage therapy, though this relief may be only temporary. There are a variety of gentle hands on techniques that can be performed at home, which are also beneficial for relieving pregnancy related back pain. Unfortunately, anti-inflammatory medications such as motrin, advil, and aspirin are contraindicated during pregnancy. The only pain reliever considered safe during pregnancy is acetaminophen. Soaking in a hot tub or whirlpool is not recommended during pregnancy. You may however find a warm, not hot, bath can soothe your sore back. Try adding Epsom salt to a warm bath to help relieve pain.

Ten Tips to Ease Low Back Pain

Working days lost in the US alone due to back pain runs into hundreds of millions.

Our back is highly complex mechanism and even with the use of modern technology pin pointing the exact cause of low back problems can be difficult and challenging. At the center of our back is the spine, with a sophisticated inter linking of vertebrae and various bones. The spinal column itself is supported by a complex array of muscles and ligaments. Many back problems occur as a result of some change in the spinal column. These changes often happen after an injury to the neck or back. Any shift in our spinal column alignment causes the muscles tighten up and go into spasm, making the muscle work continuously, (nature's protection mechanism).

Most people will have at least one backache during their lives, and many will live with recurrent or prolonged back problems. While discomfort can affect any area of the back, pain mostly occurs in the lower part, which supports most of the body's weight. Indeed, low back pain is among the most common reasons why Americans visit the doctor. Some people have backaches that cause significant disability, with pain or numbness radiating down the leg or into the foot - a condition known as sciatica.

Taking off the shelf pain killers such as ibuprofen or aspirin often helps to reduce the inflammation and bring some sort of relief; however for people who suffer from chronic back pain they seldom bring much relief. Whether you are a newcomer to back pain or a long term sufferer, here are ten tips to ease your back pain.

1. If you are in extreme pain try lying on your back, on the floor, with your feet and lower legs over a chair. Support your head under a pillow. Try to relax as much as possible.

2. Consider doing some simple stretches to improve your overall flexibility and help relax those over tight muscles. Your healthcare practitioner should be able to advise you which ones are best for you.

3. Ensure you maintain the correct posture. Try standing with your back against a closed door. Align your shoulders against the door and touch the door with the back of your head, your buttocks and your heels at the same time. If you can manage this then your body is in the correct alignment. Try to hold this posture when walking. Posture is also important when sitting - it may be necessary to invest in a good office chair which provides good back and lumbar support. Latest thinking suggests that sitting with the back angled at about 120 degrees is the best position, almost in a slightly slouched position.

4. Start walking. Walking is one of the best exercises you can do to help to relieve back pain. A recent study found that a group of low back pain patients who did 3 hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises. Walking helps exercise many the muscles in the musco skeletal system, which in turn help provide support to the spine.

5. Always ensure you keep your back straight when lifting - no matter how light the object may be.

6.A good mattress is not only important to allow to have a good night's sleep it is also important that the mattress provides good support for your back.

7. Do a quick health check. If you smoke quit. If you drink - do it in moderation. If you are overweight - loose it. Easy to say I know but the harsh facts are that people who carry too much weight are more prone to back problems, as are smokers and people who drink to excess. Try to eat a healthy balance diet making sure you eat at least five fruit and veg a day.

8. If you drive pay attention to how you get in and out of the car. Sit down facing the door and swing both legs into the car together. Getting out is the reverse. It may look cumbersome but many a bad back is triggered by getting in or out of the car the wrong way. Ensure if you are driving any distance that you take regular breaks and have a walk around.

9. Buy a TENs or EMS machine to help relax those tensed up muscles and block out any nerve pain.

10. Always seek medical help from a Doctor, Chiropractor, Osteopath, Physical Therapist or other health care practitioner. Do some research on the Web before visiting your health care practitioner and make a list of questions to ask. If your back problem persists, seriously consider having a MRI scan. This is usually definitive in identifying the problem area and it is particularly useful in determining the source of sciatic nerve pain.

Once you know what is wrong you can focus all your energy on rehabilitation. Usually there are many avenues to explore including surgery, passive manipulation, Yoga, Tai Chi, Pilates, Alexander Technique, or Chi Kung. What works well for some may not work at all for others so it is important to explore as many avenues as possible and try to keep positive.

This information in this article should not be used to diagnose, treat, or prevent any disease. You should always consult with your health care professional especially relating to the suitability of exercises, supplements or drugs and on all health matters that may require diagnosis or medical attention.

Core Strength Can End Lower Back Pain

Core strength is critical for athletes but it is also critical for you too. Strengthening your core is about much more than getting a flat tummy or sexy sixpack abs. The core is the link between your upper and lower body and the primary determinant of your posture, how well you can balance yourself when doing such simple things as reaching for something on the top shelf at the supermarket, or bending over to pick something up off the floor.

Core strength is more than abdominal crunches - that nobody likes to do anyway. You want to include in your fitness routine exercises that work the muscles in your pelvis, lower back, hips and abdomen. Weak core muscles may be the cause of most of the lower back pain experienced by older adults and younger people who get little physical exercise.

Even if you are already involved in an aerobics program or in a strength training program there is a good chance that it does not include specific, beneficial core exercises. You will undoubtedly get some benefit from any exercise that involves moving your whole body, but the good news is that training and strengthening your core muscles does not require any specialized equipment or expensive gym memberships.

Here is a simple core strengthening exercise that was developed especially for firefighters who must work in physically unpredictable situations where balance and stability can mean the difference between injury, life and death.

This is only one of the exercises in the series but it is simple enough for anybody to do at home. If you haven't exercised for a while take it slow. Gradually build yourself up to 10 repetitions. Take frequent breaks if you need them. And if you over do it during an exercise session take a day off between workouts to give your muscles time to recover.

1. Lie on your back with your knees bent and your feet on the floor.

2. Keep your knees, hips and shoulders in a straight line.

3. Lift your butt up off the floor and hold it there, without sagging, for as long as you can.

4. Repeat the exercise 5 or 10 times.

This simple exercise is a good start to building your core strength and you should keep it up until you can replace it, or add to it, with more specialized training. You should start noticing a difference in your balance and stability within a few weeks. If you play golf or tennis you're going to love the difference.

Treat Back Pain Through Spinal Stabilization

Have you injured your back, gone through rehabilitation but still experience stiffness, weakness, or chronic back pain which limit you from participating in the activities you once enjoyed doing?

Many rehabilitation programs address acute stages of the injury, to decrease swelling and pain in the injured area and to restore range of motion but they fail to provide a proper treatment program to prevent further injury and to improve any remaining symptoms like chronic pain, muscle stiffness, weakness in the mid section and the lower extremities, muscle imbalances, bad posture, and weakness and instability experienced when trying to perform certain activities that require core stability like skiing, shoveling snow, lifting, moving and carrying heavier objects etc., other traditional treatments like manual therapy, spinal manipulation and EMS relieve the symptoms but do not treat the cause.

The core or mid section of a person (below the pelvis up to the nipples) is the very foundation for virtually any activity that requires standing upright and performing a movement. The muscles of the core work together to stabilize the spine, protect it from injury and to coordinate and execute movements. The deeper muscles like the multifidus, quadratus lumborum and transverse abdominis primarily function to stabilize the spine and give it structural integrity to prevent injury during movement. The more superficial muscles like the abdominals, spinal erectors, obliques, iliopsoas and gluteals function more to initiate and execute movements of the limbs and trunk (although they can also function as stabilizers when contracting isometrically).

If the deep stabilizer muscles are weak then the spine is unstable and susceptible to injury. Once an injury occurs these muscles become even weaker because they are the closest to the site of injury and this makes the spine even more unstable and more susceptible to injury. The larger more superficial muscles have to work harder to compensate for the lack of stability. This causes a muscle imbalance: some muscles become tight and some muscles become weak.

If there is any structural abnormality such as a deformed spine, scar tissue, muscle imbalance, or compression of the vertebrae then a client's functional capacity (the ability to perform certain activities) will be significantly affected and there will be residual symptoms such as chronic back pain, stiffness, and weakness. You may not be able to restore the spine to its previous uninjured condition but you can strengthen the stabilizer muscles to give the spine more stability which reduces compression and shear forces, protects against further injury and unburdens the more superficial muscles thus restoring balance to the system. Strengthening these stabilizer muscles should improve the residual symptoms because weak stabilizer muscles are the broken links in the chain and are essential for keeping a healthy back.

To illustrate this with an example, a client of mine herniated a disc 10 years ago shoveling snow. He underwent traditional rehabilitation but continued to suffer from low back pain, weakness in the core and lower extremities, as well as stiff muscles in the lower back. His lower back posture was flat with little lordosis (spinal curvature) and he had a limited ability to hyperextend. He made regular visits to his chiropractor for traditional treatments such as adjustments, interference current and soft tissue work. This offered some relief but the relief was temporary and his symptoms persisted. He also engaged in a rigorous stretching regiment because his lower back was always tight but this also failed to provide proper relief. I tried my best to strengthen his core using various traditional exercises that target the superficial muscle like the abdominals, spinal erectors and the obliques. Although he did make some progress in functional strength (i.e being able to push pull and carry) his symptoms persisted.

Another client of mine also herniated a disc although not as severely (only a slight bulge) and he developed chronic pain on the left side of his hip which spread to his lower back. When I did an assessment on him I discovered that he had lower crossed syndrome (a common muscle imbalance).

Each person's symptoms, the cause of those symptoms, and any currently present structural abnormalities depend on several factors like site of injury, nature of injury, posture, preexisting muscle imbalance, weight and age. These factors interact in complex ways to produce symptoms and structural abnormalities that are unique to each person. For example a person with a posterior lumbar disc herniation can either have lordosis (a hyper-extended spine) or a flat back with minimal lumbar extension (as in the case of my first example). The etiology of any musculoskeletal disorder is very complex because it is dependent on many factors. However, whatever the cause is, chronic back pain can be significantly reduced and re-injury can be prevented by a properly designed spinal stabilization program because spinal instability is at the root.

Dr. Phil Jelinowski DO., CSCS., MES

My Back Pain Makes Me Feel Sick

What does it mean if my back pain makes me feel sick? This is a question that many people ask themselves, as many people experience this type of pain. There are many different causes of this type of pain and it is important to identify the issues in order to address the issue. Pain in the back region can be very severe and, as is the case with any severe pain, this can result in nausea. If your pain is causing nausea and sickness you need to get the cause identified sooner rather than later so that the underlying problem can be sorted out.

Pain can strike in any part of the back such as the lower, middle, or upper back. The location can depend on the cause of the pain. A trip to your doctor can help to determine what is causing the problem, and this may be confirmed by processes such as x-rays or scans. The treatment for your pain can then be determined based on the cause.

Ways in which your condition may be treated

Once the doctor has identified the cause of the pain he or she can decide upon the best course of treatment for the underlying condition. However, in the meantime you may need to take something to alleviate the discomfort and nausea. Some of the possible treatment options may include:

• Oral medication: You may be given oral medication to deal with the pain, inflammation and nausea. This could include anti-inflammatory drugs to ease the inflammation that can be caused by some conditions


• Steroid injections: If there is any inflammation caused by the condition it may be treated with epidural steroid injections


• Physical therapy: In order to alleviate your symptoms your doctor may send you for physical therapy, which may involve manipulation, massage, and exercise


• Surgery: Depending on the condition you may be recommended for surgery, although this is usually a last resort for back problems due to the low level of success

Ease the symptoms with stretching and exercise

For most back issues exercise and stretching is an important part of alleviating symptoms and aiding recovery. You may therefore find that doing some stretches and exercise at home can really help to keep the pain and nausea at bay. Whilst this may not deal with the actual root of the issue it will offer a range of benefits for those with back problems. Stretching can help to increase mobility and flexibility as well as increasing blood circulation. It can also strengthen the muscles and spine, stretch the muscles and ease the symptoms. You can do these stretches at home when it suits you, making this a good self-help remedy.

Spine, Back and Lumbar Specialists - What is the Difference?

Back pain is one of the most frequently experienced physical ailments in the western world, and especially in the USA. While most choose to leave it untreated, when it gets to the point that it is affecting your ability to perform job functions or live a healthy normal life, it's time to think about going to a specialist for physical therapy or surgical option to correct the problem. When looking online or in the phone book for an appropriate back specialist, you may notice referrals to spine, back, and lumbar specialists, and be wondering what the difference is exactly between these three.

In reality, all three specialists are basically the same, just with different titles. A back specialist may look at both the muscles of the overall back region, however. Spine specialists will look only at the functioning of the vertebrae that make up your spine, covering the delicate spinal cord. This leads all the way up into your neck and could involve some areas of neurological function. Finally, a lumbar specialist covers that most sensitive area of the back, the lower back region that is so prone to pain for various reasons. While any of these types of medical professionals would be able to help with general back pain, if you are experiencing pain in a specific area that might help narrow it down.

It's a good idea to visit a lumbar specialist if you have been experiencing chronic lower back pain, before the situation gets so bad that you are incapacitated. By visiting a specialist early, you can help correct the problem without surgery, in some cases. The issue may only be a matter of consistently poor posture, or other easily correctable issues. Once there is a slipped disc in the spine or other more serious injury, this is when invasive surgery and lengthy rehabilitation exercises will be needed instead. For this reason, early prevention is always preferable.

There's no need to suffer with daily back pain, when there are back specialists out there to help protect against spine injuries or strains in the lumbar region. All of these medical professionals are trained in helping their patients improve their posture and work on strengthening exercises that will help ease back pain. It's becoming more and more common to experience back pain with days spent staring at a computer, which tends to promote poor posture and eyestrain. Regular massage can also be another good preventive measure.

Yoga Causes Back Pain

It is a well known fact that Yoga is good for you, that it makes your joints more supple, increases muscle strength and is ideal for back pain sufferers. Or is it?

Many people, myself included, have tried some of the many yoga DVDs and books, hoping for some relief from back pain, only to discover that far from fixing the problem, yoga exacerbates it. Why should this be? Surely something that is purported to be so good for me should not be causing pain? I started to wonder if I was doing something wrong, not following instructions properly, and that somehow it was my fault. but have now discovered that yoga can indeed worsen certain back conditions. This was not the case, however, I was not doing anything wrong, the exercises were unsuitable and should really have come with a health warning.

Many reputable yoga teachers and practitioners of course, do issue a warning that unilateral movements can stress the sacroiliac joint. Poses such as the tree pose and warrior 3 where need you to balance on one leg are not recommended. Deep standing yoga poses also stress the sacroiliac joint. This is the joint that connects the spinal column with the pelvis. It is a joint that has little movement but can be affected by arthritis. Lower back pain is often caused by strain or inflammation of this joint and many yoga poses can either cause or exacerbate these problems.

A very popular yoga method - Ashtanga yoga - is practised by many of us who are too busy for the slower, more contemplative practises. It is vigorous and athletic and has a fast pace of movements and many yoga classes and DVDs now use the Ashtanga yoga method. I would strongly advise you to approach it with great care and stop immediately if you notice any pain or strain whilst doing the asanas. This was the method that hurt my back the most, with pain both in the waist and pelvic area.

The best sort of yoga is the more traditional gentle and slow yoga movements. These do not involve quick changes and you will find it easier to judge if the movements are doing you good or causing you pain before it is too late.

If you like the idea of yoga exercises and feel that they would suit you, then the best approach would be to do a very limited number of the easiest positions for a very short space of time - 5-10 minutes is preferable - then wait 24 hours to see how you feel. It is possible that you may have some minor muscle stiffness if you do not usually practice yoga, but it should not be anything more than this. Any pain or worsening of your back pain or any new pain means you should stop immediately. If yoga does not work for you then it doesn't work - it is as simple as that. Find something else like Pilates or swimming. Do not feel that you are missing out, there is the perfect exercise regime out there somewhere for you.

Do I still practice yoga? The answer is no. I have found my own methods of back health and although friends sometimes urge me to give it another go, I always decline. I go caving and walking and riding too, but would not risk damaging my back again practicing yoga.

Yoga, in my opinion, is for people without any back problems. It can prevent injury, but it will not cure it.

Easy Exercises To Manage Post-Partum Back Pain

It is not uncommon to experience post-partum back pain. Some women who sailed through pregnancy without any back pain can be disappointed to be plagued with post-partum back pain. Due to an instant weight loss of about 10-12 pounds, your center of gravity, which has shifted during pregnancy, experiences a sudden shift back again. This will affect posture and can result in post-partum back pain.

Unfortunately, your pregnant body does not return to its pre-pregnancy state overnight. It takes hard work to get back to good physical condition, but returning to your normal weight and restoring the strength of the abdominal, pelvic floor and back muscles will be key to managing post-partum back pain.

It is generally recommended that the mother should wait for at least six weeks to engage in exercise after delivery of the child. Strenuous exercise, such as jogging or heavy weight lifting should be avoided in the early stages of post-partum. However, it is safe to engage in alternatives such as walking, isometric and gentle stretching exercises. These can help you to get back into shape, facilitate the weight loss process, help manage post-partum back pain and prepare you for returning to your normal activity level.

For a start, you can try out a walking program at a suitable pace. For instance, you can walk around your neighbourhood at a comfortable pace for about twenty minutes each day. Then, you can increase your pace and distance gradually once you regained your endurance. Walking helps you tone your muscles, build endurance and burn some of the materal fat stores that developed during pregnancy in order to help you lose excess weight. These combined effects will help combat port-partum back pain.

Besides this, you can also use isometric exercises to build muscle strength without putting stress on the joints. The major muscle groups to focus on are the abdominals, buttocks, inner thighs, front thighs and upper back. For instance, when performing the exercise on your upper back, you should squeeze your shoulder blades together and press your chest forward. You should hold each contraction for 5-7 seconds; repeat 5-10 repetitions, 3 times a day.

In addition, the stretching exercises that are recommended during your pregnancy are safe to resume gradually post-partum. If you try to stretch too quickly or too far, you may feel pain due to the instability of the pelvis and spine. Instead, you should slowly stretch to the point of a comfortable pulling sensation and hold the stretch for 15-20 seconds and repeat 3 times. It is important to regain normal flexibility in order to minimize stress on the joints of the spine and pelvis.

Performing the above exercise is definitely an effective and safe way to help you manage post-partum back pain and regain your body fitness as well!

Lower Back Exercise - The Key to Healing Back Pain

Healing Back Pain With Lower Back Exercises

A daily routine of lower back exercises can play a critical role in the overall function of the lower back.
The spine is one of the most important and complex structures in our body. Almost every movement we
make in some way affects our spine, that's how central the spine is to our over all good health.

To achieve a strong, flexible and healthy back, it's vital that we pay attention to the lower muscles. These
are better know as the abdominal muscles and provide important support for the lower back. Keeping these muscles strong, and properly balanced with lower back exercises is the key to getting rid of back pain.

Exercises to Heal the Back

Lower back exercises mainly consist of stretching and strengthening techniques, by performing this types of exercises we build up and nurture the muscles in our back in a way that will support an sustain proper posture and health.

Stretching Exercises

Stretching is the most powerful way to relieve pain from the muscles in the lower back. It develops flexibility in the spine and creates a condition for the back to heal. It is probably the most important activity you can perform to ensure that your back will be healthy for years to come. When we perform stretching exercises on the lower back it releases stored up tension in the muscles, which
eliminates tightness and spasms which in turn eases pain.

Strengthening Exercises

Another important exercise activity is back strengthening, the spine or backbone is the chief support of the back so it must be strong. It is very important not to over do it with these types of exercises as more harm can be done than good. For this reason it is important lo listen to your body at all times while doing strengthening exercises.

Remember to do muscle stretching in your back before performing any strengthening techniques

The whole point with lower back exercises is to take it one step at a time, most people make the mistake of being too active too soon after back injury and suffer relapse after relapse as a consequence. It all comes down to knowing how much to do, when to rest, and for how long.

If you get into a habit of listening to your body on a regular basis, and apply muscle stretching followed by strengthening techniques, you will be able to heal your back pain and enjoy a stronger, more flexible spine than ever before.

Manage Scoliosis Pain Using Stretching Exercises For Your Back

One potentially painful malady known as scoliosis is where a person's spine has an unnatural curvature that often leads to soreness and additional health problems. There are many scoliosis stretching workout routines regarding the upper body that will aid to prevent any type of curvature of the back from deteriorating, remove the curvature, build up physical posture, and likewise lessen the pain. Following is are a few stretching physical activities which have long been worthwhile for people with scoliosis.

1. Shoulders Stretching - Standing up with your shoulder-width apart from each other and additionally the knees bent slightly, move just one arm over your chest on a level plane with the floor, and utilize the alternative arm to grab the area around the bicep and bring the arm closer to your chest area. Proceed to stretch out the arm to the extent that you don't feel any pain. Then change to the other side and perform the same thing on the remaining arm.

2. Chest Stretching Routine - Chest stretching exercises are carried out while you are standing with your toes approximately shoulder-width from each other and with your arms thrust out to the side parallel to the ground surface. Drag arms in a backward direction and just push shoulder blades as close together as feels good.

Bicep stretching routines actually are very similar to this, only you will need to moderately contract your knees and also as your arms will be along the side of your body, move palms in a backward direction, after which pull arms back. You will not only actually feel this particular stretching exercise within your chest but inside of the biceps area, too.

3. Shoulder and also Triceps Stretching Workout - Stand in the same position as you practiced in the shoulder stretching routine. Elevate each of your arms above your skull, and next lower each of the arms at the same moment in time down the middle of your spinal column as far down you are able to effectively go.

4. Upper Back Stretching Workout - Using this type of stretching exercise, make sure that body posture is just as upright as is possible. Interweave your fingers together and then you can push arms forward just as far away from the chest as you may reach. You will definitely feel that stretching routine in your top back, especially between your shoulder blades.

It's vital to remember these particular stretching workouts might not be advantageous in all scoliosis patients. It is essential to go to a medical professional or a physical therapist prior to attempting this type of stretching routine. It is best that you only stretch out as much as you find comfortable for you personally. A certain amount of slight discomfort is regular, though nearly anything past that may actually do you harm.

To people with scoliosis, yoga may well be an enormously rewarding routine of exercises that is made of many of these upper-body stretching workouts in addition to breathing styles that could relax muscle tissue rigidity and build up physical posture. All of these scoliosis stretching routines may be completed nearly every day and can have tremendous positive effects for a lot of individuals.

Sciatica Exercises

Most doctors and spinal specialist highly recommend sciatica exercises as the course of treatment as well as a preventive measure. Bed rest and restriction of daily activities can help relieve sciatica but it normally results to weakening of the back muscle which instead of relieving the pain, the condition is aggravated. Deterioration of the back muscle often leads to severe back injury due to the lack of support and constant back strains.

Doing sciatica exercises not only relieves tension and pain on the lower back but can dramatically improve blood circulation. Increased blood circulation provides the sufficient supply of oxygen and nutrients to the discs of the lumbar spine which is needed to keep it healthy and pliable.

Sciatica exercises aims to target back and abdominal muscles. These are the muscles responsible for maintaining good back support. It focuses on strengthening the back and abdominal muscles for better back support. The preliminary phase involves the most basic exercises for sciatica which includes pelvic tilt, hugging one or both knees and lying prone position. Doctors carefully instruct the patients not to overstretch the back muscles as this may cause further injury and delay the healing process. Patients are not required to strain themselves to the point of exhaustion. They just have to perform each exercise with careful precision and stretch the muscle only to the point where they still feel comfortable.

An accurate diagnosis of the cause of sciatica is needed to appropriately target the specific affected area. The goal of sciatica exercises is to target the root cause of the pain. Specific exercises is designed and formulated depending on the spinal condition that may have caused sciatic pain. A patient cannot start with the exercises unless diagnostic tests have confirmed the cause of sciatic nerve pain. It is a must to consult a doctor or spinal specialist before engaging in any forms of exercise treatments.

Exercise can significantly improve the back muscle and helps to decrease inflammation on the affected nerve root. There are different other forms of exercises that can prevent future episodes of back problems. Stability ball exercises are good for core strengthening and back support. Doing simple exercises daily can avoid recurrence of sciatica.

The effectiveness of sciatica exercises relies on its frequency and application. It is highly recommended to regularly do the exercises at least two times daily and make sure that each exercise is done properly and correctly. In order to reap the maximum benefits from these exercises, patient also need to practice proper body mechanics and maintain good posture at all times. The exercise program for sciatica must be continued regardless of the improvement in back pain. This in return will not only keep the pain at bay but prevent future back problems as well.

Exercises for sciatica must be incorporated as a part of your daily routine. Exercise helps to minimize back strains and reduces pressure on the lower back. Consistency is the key to long-term pain relief. So if you want the cure for sciatica then make exercise a daily habit.