How Muscle Imbalance in Hockey Players Creates Back Pain

Before I get started on this article I want to ask you where it hurts. During the third period of a game what is aching? My guess is that more than 50% of you have an aching back as the game goes on. Many hockey players come to the gym and ask for some exercises to strengthen their back because it gets fatigued and sore as the game goes on.

Although some players may have weakness in their back extensors, more often this discomfort is related to muscle imbalances. Muscle imbalance in hockey players may also result in sore or tight hips. The most common muscle imbalance in hockey players is tightness in the hip flexors. Hip flexors are the muscles in the front of the hip you can see them in action if you stand tall and lift your foot off the floor bringing your knee up in front of your body. There are a couple of hip flexors that have slightly different actions, but we won't worry about that right now.

Although being a hockey player contributes to this muscle imbalance, it is not the only cause. Think about your daily life. Are you a student? Do you work in an office? If you spend a good portion of your day in a seated position, you are sitting with your hips in a flexed (or bent) position. This places the muscles in a shortened position. Then we leave school or work and hit the ice where we skate from a nice low athletic position with the hips and knees flexed. Since our body only learns by reinforcement, if you put your hip flexors in a shortened position for the majority of the day, then they will take that shortened position to be the normal resting position.

I hope you understand how we get an imbalance of flexibility in the hip flexors. Now let's look at why that is important. One of the hip flexors attaches just below the knee and to the front of the hip bone. Another hip flexor attaches to the thigh and the anterior aspect of the lumbar spine. So if the hip flexors are tight they pull the athlete into a hyper-extended position in the lower back. Next consider the skating stride where you are trying to take your hip into more extension as you stride which will try to pull the hockey player into even more low back hyperextension.

Now to complicate things a little bit think about your back position as you play, your preferred position is likely skating with a flat or slightly rounded lower back. Can you now see how this muscle imbalance can create a tug-of-war between the hips and the lower back? This tug-of-war creates your feelings of discomfort in the most vulnerable link. I want to make sure you understand that this is not just about your back feeling tired or your hips feeling tight. Without doing something to improve muscle imbalances in hockey players, you are just waiting for your next injury to occur.

To improve your hip flexibility there are two very easy stretches to do. Make sure you do both because they target the two different hip flexors in a specific way.

Half Kneeling Hip Flexor

• Kneel on one knee with the other foot flat on the floor in front of your body (the front knee should be bent to 90 degrees, not more).


• Stay tall in your torso; do not lean forward at the hips as this will negate the stretch.


• Maintain your tall torso position and push your hips forward while tucking your butt underneath a little bit. If you have trouble feeling the stretch try flexing the muscles in your butt.


• You should feel this stretch in the front of your hip.


• You may add a sidebend to increase the stretch slightly. If your left knee is on the floor then try side-bending your torso to the right.

Hip Flexor & Quad

• Set up exactly as described above.


• If your left knee is on the floor, you will reach back and grab your left ankle with your left hand and bring your heel up toward your butt (just like you are doing a quadriceps stretch).


• Maintain your tall torso position.


• You will feel this more in the front of your thigh.

Hold each stretch for 30 seconds and complete two repetitions on each side. Make sure you do both variations of this stretch, they target different areas. Incorporate these two flexibility exercises into your daily training and reduce some of your muscle imbalances. This small investment of time will help improve your skating stride and reduce the stress on your hip and lower back.

Pregnancy Back Pain - Appropriate Posture and Exercises Are the Best Remedy

Pregnancy back pain in general and particularly in early pregnancy is a common complaint during pregnancy with more than 50% pregnant women suffering from it. Pregnant women are prone to backaches and back pain due to a number of reasons such as the extra weight of the baby or a change in the center of gravity of their body or due to hormonal changes in the early stages of pregnancy.

With the growth of the uterus, a women's center of gravity shifts forward. This gradually results in a change in the posture and movement style and may often lead to backache. Hormonal changes are a normal part of pregnancy and can cause the ligaments between our pelvic bones to often and our joints to loosen in preparation for the baby's passage through pelvis during birth. In some cases urinary infection can also result in Back pain amongst pregnant women. Severe back pain during pregnancy if accompanied by other symptoms during early period should not be ignored, as it may be a pointer to some major problem.

The most important remedy for curing pregnancy back pain is exercising. Walking, pelvic rock, bridging (on the floor with knees bent and lifting the buttocks into air), mini-crunches with bent knees and lifting the head on exhalation are good exercises for pregnant women and can go a long way in relieving Back Pain.

The right posture and good body mechanics also play an important role in keeping one free of back pain. Good posture is an effective remedy for pregnancy back pain during early days and one should avoid slouching. The use of a lumbar cushion or pillow can help one to avoid slouching and maintaining an appropriate posture. It can also be reduced by appropriate muscular exercises.

A pregnant woman can avoid pregnancy back pain by avoiding standing for longer periods and frequently changing her sitting position. Adequate rest and sleep are also essential for avoiding or eliminating back pain in early pregnancy. A pregnant woman should wear low-heeled shoes with proper arch support to avoid strain on her back. The use of a low stool for resting feet while sitting or standing for long periods can also help in avoiding back pain.

Patients With Back Pain Problems Swear by These Professional Back Pain Exercises For Relief

Speaking with an orthopedic surgeon or even a family practitioner about your chronic pain usually will get you the advice to first try pain exercises before any further treatments are considered. This is great advice, and many times is all that you need to do to relieve your chronic pain.

Upper and lower back pain often have different causes, but beginning a series of pain exercises should be a good treatment for both types. Especially when it comes to lower back pain exercises, stretching aggressively has been shown to be an effective remedy for the pain and stiffness that seems to come naturally as we age. The lower back pain exercises and stretches can counteract some of the aging effects and help you to feel loose and flexible.

DVDs which teach about this type of pain, causes, and treatments are available. Some of the best DVD products also show you how to get nearly immediate relief from upper back pain and lumbar pain, and also how to strengthen your entire back's structure so that you keep the pain at bay.

Doing the exercises on a regular basis is imperative, so keep the DVD in your player and aim for doing the entire set daily. Even if you miss a day or two, you will have much improved your back's composition, your flexibility, and your posture. These changes will make it easier to go through your daily routines without the back pain that severely limits you now.

Understanding the mechanics of your spine, and how it interconnects with the rest of your body is extremely important to learning the proper form of each of the Back Pain Exercises. DVDs are especially good at teaching form, because you can actually see each exercise performed and how your body and spine should be aligned for safety and effectiveness. Seeing first-hand the information and the back pain exercises in a very clear and interesting manner is important to being able to replicate each one properly.

Another positive aspect of DVDs is that you can immediately put the information to use. Some also explain reasoning behind injuries and pain, and the connection between your body and your mind. In fact, some people with serious injuries have little pain, while some with minor injuries suffer greatly. Once this connection is understood, it is easier to effectively manage your condition with exercises.

Treatments and Exercises for Lower Back Pain

Lumbago, commonly known as lower back pain, is one of the muscle related ailments that is quite common in the workforce. Doctors have noted that this is the number two reason why patients visit a doctor.

The causes of pain in the back may be due to muscle strain or soft tissues sprain at the back. Lower back ache is actually a symptom, which may involve injuries or other diseases. As such, there are three classifications: acute, sub acute and chronic back pain. The acute low back pain's duration is less than 4 weeks. The sub acute pain duration spans from four to twelve weeks. Lastly, chronic pain duration lasts for more than twelve weeks.

There are several ways to treat lumbago. One way is to take pain medications and apply heat compression to the affected area. Massages may also be applied to relieve the pain on the back. There are also exercises that can be used to recondition the lumbar area. However, these exercises for lower back problems may only be applied after the tenderness has subsided. It is important to note that each patient suffering from this ailment should be evaluated by a doctor so that corresponding exercises for lumbago may be tailor fitted to the cause of the malady.

Physical Therapy is also a good option for patients suffering from lumbago, which employs exercises to strengthen the back. There are programs of exercises for lower back pain that would relieve pain especially for chronic pain in the low back area. There are two common exercises for lower back pain programs that are being used by PT professionals. These are Williams' flexion exercises and Mackenzie back exercises, which are specific exercises for the lower region of the back. The first set of exercises is the Williams' flexion exercises which is composed of partial sit-ups, squats, pelvic tilts, hip flexor stretch, single knee to chest, hamstring stretch and double knee to chest exercises. On the other hand, Mackenzie back extension exercises are standing extensions, prone press ups, prone lying and prone lying on elbows and progressive extension with pillows. Exercises for lower back pain are always part of the treatment for chronic lumbago.

There are many ways that one can employ to prevent lumbago. Employees are encouraged to do routine exercises in their workstations to prevent lumbago. Also, one has to do proper stretching and prevention exercises for lower back pain before lifting weights to prevent muscle strains. There are also support devices available in the market that one can use to prevent low back injury. Always remember that prevention is always better and much cheaper than cure.

Exercising After Lumbar Spinal Fusion Surgery

Spinal fusion is a common form of back surgery that entails the fusion of two or more vertebrae to eliminate painful motion caused by degenerated discs or spondylolisthesis. People who are deciding whether to have the procedure or who have had it already often wonder what kind of physical activity they will be capable of after surgery. The following describes both short- and long-term exercise recommendations for people who have had lumbar spinal fusion.

The First Few Months

It can take about half a year for a fusion to set. During this time, it is important to place limitations on physical activity so that the fusion process is not disrupted by jarring motions. You might think bed rest would be the best option to ensure a smooth fusion; however, low-intensity exercise is actually imperative to recovery. It is important to exercise after fusion surgery for a number of reasons:

1. Muscles supporting the spine should be kept strong.
2. The back can become stiff after surgery and stretching exercises will help maintain flexibility.
3. Movement also helps prevent the formation of adhesions or scar tissue that can damage tissues in the back.
4. Maintaining cardiovascular fitness will help deliver fresh blood and oxygen to the healing area, giving it more material to build new bone with.
5. Maintaining a healthy weight will prevent extra stress on the back.

The exact amount of activity you're allowed will depend on what type of fusion you had, the location of fusion, the number of levels fused and your rate of healing. Make sure to discuss post-fusion exercise with your doctor or surgeon. If possible, arrange to see a physical therapist within a few days after surgery to get professional exercise advice. Generally, the following activity plan is followed after a fusion surgery.

The first week of recovery entails walking and gentle stretching of the thighs and back. Light core stabilization exercises that involve moving the arms and legs rather than the trunk may be introduced within the first few weeks. These exercises avoid any stressful movements of the spine such as twisting. As pain decreases, you'll be able to increase the distance of your walks.

After about 6 weeks, you may be able to add more mobile exercises into your routine. After about 9 weeks, if possible, you'll want to increase your aerobic workout to include brisk walking, swimming or another type of low-impact workout. Within the first half year to a year of surgery, you'll need to avoid jarring activities like jogging or contact sports.

For a comprehensive list and description of post-fusion exercises, see http://www.spine-health.com/treatment/spinal-fusion/rehabilitation-following-lumbar-fusion.

Long-Term

Your surgeon may tell you that you can return to any activity once you're healed if the procedure is successful. However, being physically capable of doing an activity and deciding to do it are two different things.

There is a concern with spinal fusion surgery called adjacent segmental degeneration (ASD). ASD entails the degeneration of joints and spinal discs surrounding the site of a fusion, since the disc and joints in that area are no longer absorbing shock and facilitating motion. This means that any high-impact activity you do will cause added stress on the discs and joints surrounding the fusion. The risk of ASD increases with the number of spinal levels fused.

Activities that jar the spine like running and outdoor cycling, or those that combine twisting and force like tennis or golf are, therefore, not ideal activities after having a fusion surgery. They are possible, but you must make a choice about what you're willing to risk. When deciding whether or not to have spinal surgery, those who live athletic lives may wish to look into artificial disc replacement or lumbar dynamic stabilization surgery as an alternative to fusion due to ASD concerns.

If you've had a fusion, one of the best ways to stay active is in the pool. Water takes stress off joints and discs while providing the resistance your body needs to stay fit. Swimming or water aerobics are ideal for people with back problems. Another option is an exercise machine, such as a stationary bike or elliptical, the design of which prevents jarring of the spine.

Exercise after spinal fusion surgery is not only possible but necessary. Keep in mind that you will be able to lead an active life after your recovery, but that your activities may not be the same as they were before surgery.

Exercises Not To Do With Sciatica Or It Will Get Worse

Sciatica could be the largest nerve inside the human body, which runs from your spinal cord for the buttocks and hip and additionally down to the foot. It is the sciatica nerve, which gives the sensation for the thighs, legs and also feet. The intensity regarding sciatica pain may differ from mild aches to sharp soreness. This pain could haunt the reduced back, buttocks, body and legs. Sometimes, a tingling or perhaps pins and needles sensation can be seen in the particular toes. There are some exercises to produce sciatic nerve soreness, but there are usually some exercises which can be better avoided. Several a times, once we are suffering, we always try to find remedies that can help in alleviating the situation. However, we typically neglect, to check exactly what do aggravate the difficulty. Read below for your sciatica exercises in order to avoid to alleviate the situation.

Exercises to Steer clear of for Sciatica

There are a variety of exercises to ease sciatica. Exercises in order to avoid damage however, are a couple of very important notes to keep in mind is that workout routines that cause strain around the lower back needs to be avoided. Let's get acquainted with what are these kinds of exercises for sciatica.

In case you are suffering from sciatica, almost any heavy stretch with the hamstring is usually to be avoided. Hamstring stretch not merely stretches the hamstring, just about all stretches the reason behind the sciatica nerve. Stretching with the root of the particular sciatica nerve could cause severe injury, hence it is advisable avoided.

When working with a sciatica difficulty, abdominal stretches may also be better avoided. Abdominal stretches are proven to exert pressure around the spine and furthermore cause severe nerve irritability. These stretches needs to be done only following your symptoms of sciatica decrease down completely.

Total compression with the spine is also due to heavy deadlifts. This kind of often causes spine soreness and aggravates sciatica difficulty. Many young guys boast about their strength training skills but don't realize the consequences regarding lifting these weighty weights.

Straight legged take a seat ups is one more exercise, which is usually to be avoided by people battling with sciatica. These exercises also put plenty of pressure on the particular spinal discs. To find out more, read more concerning exercises for sciatica leg soreness.

Weight lifting workout routines without proper and also sufficient support for the lower back are often explanation for injury to the particular sciatica nerve. It is advisable to stick to be able to low impact exercises which usually do not put any pressure around the spine. It is very important to strengthen the particular back muscles. In order to try any superior exercises, you should speak to your quality of life care professional regarding it. The advanced exercises needs to be chosen carefully. You will need to take care, the advanced exercises usually do not exert pressure around the back and hamstring muscle groups. You may desire to read more in regards to the exercises for sciatica reduction.

The most important point out remember in the particular sciatica exercises in order to avoid, is that it's also advisable to focus your consideration on stretching and also strengthening the muscle groups which surround the particular sciatica nerve. The most effective exercise to improve the back could be the pelvic tilt. It is a straightforward exercise which is often made to go for your daily plan easily. Make sure your exercise regime does not worsen the situation instead of remedying it.

The sciatic nerves are those who run down the beds base of the spine, from the back of the particular legs, right till underneath of the toes. When these nervousness get inflamed they cause significant amounts of pain though, and this soreness becomes unbearable after a few years due to the size of the body these kinds of nerves cover. Sciatica pain exercises has to be done with careful attention, as doing these may find yourself aggravating the difficulty further, instead regarding providing relief. It is important that one learns the proper exercises for sciatica soreness, and also performs them inside the right manner. Below are a few stretches for sciatica.

Exercise Can Help Relieve Lower Back Pain

If you are one of the millions of people that suffer from lower back pain, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long term relief than any back pills that your doctor can give you. The fact is, pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.

You should be doing a three fold program of exercise which includes aerobics, resistance and stretching exercises. Aerobic exercise like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles. Resistance exercise like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting.

For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back and on your knee and hip joints as well. In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2-3 times per week, and then gradually build yourself up to 30-40 minutes per day, 4-5 times per week.

You should be working enough to raise your heart rate to be in between 65% to 85% of your maximal heart rate. You determine your maximal heart rate by subtracting your age from 220. Regardless of whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture. This means sit up strait, stand strait and do not slouch or lean forward. Good posture is essential to any good exercise program.

When it comes to resistance exercising, you always want to concentrate on the abdominal muscles. These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back. Also important is to do exercises that are designed to specifically strengthen the lower back muscles themselves. You will best benefit from working each muscle group 2-3 times per week. You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you.

Remember that while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved. Some discomfort should be present in the muscles being worked while performing the exercises for them, but should subside very shortly after completion of the exercise. If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong and exercising should be discontinued and your doctor should be consulted immediately.

As far as stretching is concerned, 10-15 minutes of moderate stretching per day is usually enough to get the job done just fine. Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do.

Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you can't go any further, hold for 10 seconds, and sit back up is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2-3 times each day.

While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort in the long run give up 30-40 minutes per day, 4-5 days per week to exercise away your lower back pain.

Can You Handle Your Back Pain After Knee Surgery

The last stage for most of the people is on the operating table for a number of different causes, and because of this there are thousands of people dealing with pain after knee surgery, including back pain. This back pain that's experienced after having surgery can be due to a couple of different things, depending on what the surgery was for in the first place. It doesn't seem reasonable to have back pain after knee surgery since that's was the surgery was supposed to finish, but usually there is a certain healing time to be had before the person having the surgery starts to feel relief.

A lot of strain will be put on your back during your ambulation period either through crutches or through a walker. In place of getting relief from the actual knee problems after having knee joint surgery, patients still report having low back pain after surgery and it seems to hurt them when they need to move themselves. This will further increase your trouble.
Pre surgery requirements include proper conditioning and toning of back and lower limb muscles so that patient do not face must trouble after surgery.

Use A Walking Aid To Avoid Back Pain After Surgery:

Use an aid while walking to avoid pressure on your back as well as knees. Start with two crutches and as the condition improves move on with a single crutch.

One of the treatment to get rid of back pain after knee surgery that you can try at home is to lay on your back with a soft pillow under your knees. Do not put any undue strain on your knees and keep your back straight. This will keep the pressure off from your back and help in relieving the pain. You can also try resting your knees on a pillow that's placed on a chair. Lay on your back and place your knees on the chair. Both of these are great remedies to relieve back pain after knee surgery.

Exercises Are Must To Avoid Back Pain After Knee Surgery:

You should not forget to perform your mild and simple exercises for back pain, and at the same time as doing exercises if you feel pain you must at once stop your exercise and cool down before recommencing once more. Another way of exercising for back pain after knee surgery is to strengthen your critical muscles in the abdomen, lower back, gluteus and quadriceps. And, you can also perform back and leg muscles strengthening by doing isometric exercises which do not involve any movement and strengthen your muscles. This will certainly help you with your back pain after knee surgery.

Abdominal Muscle Recruitment During Exercise

Treatment of low back pain has recently shifted toward restoring proper muscular function of the abdominal wall and low back muscles - the ever popular "core muscles". Despite this common approach to the treatment or prevention of low back pain, little is known about the exact muscle recruitment patterns during commonly used exercises.

This study examined the activation of different regions of the transverse abdominus (TrA), internal and external obliques (IO and EO respectively), and rectus abdominus (RA), as well as lumbar spine and pelvic movement during four commonly used, basic movements:

1. inward movement of the lower abdominal wall
2. abdominal bracing (lateral and anterior flaring of the abdominal wall)
3. posterior pelvic tilting
4. combined inward movement of the upper and lower abdominal wall

All movements were done in prone and supine positions, and were performed with a "mild" muscular effort (2 rating on a Borg exertion scale), mimicking contemporary exercise interventions which focus on low level contractions of the stabilizing muscles. Fine needle EMG electrodes were used to record muscular activity and were inserted using real-time ultrasound imaging to ensure accuracy.

Lumbar spine and pelvic motion were recorded using digital video and LED markers on the spinous process of L3 and the anterior superior iliac spine (ASIS). EMG signals were normalized using maximal contractions (MVC), and each movement was performed three times in random order.

Pertinent results of this study include:

1. TrA activation was best achieved during inward movement of the lower abdominal wall in a supine position - activation was 70%, 100%, and 65% greater that IO, EO, and RA respectively in this position
2. during abdominal bracing, EO activity was greater than that of the upper TrA, IO, and RA
3. lumbar spine and pelvic motion was minimal and did not differ between tasks (except posterior pelvic tilting)
4. there was a significant negative correlation between lumbar spine and pelvic motion and activation of the TrA, while pelvic and lumbar spine motion seemed to increase EO activity

Conclusions & Practical Application:

Although this study did not investigate common exercises per se (such as McGill's "big three") it did investigate some basic movements and instructions that are often given prior to exercise, or very early in low back pain rehabilitation programs. One of the main advantages of this study was that fine needle electrodes were utilized to obtain the EMG recordings.

This technique is commonly thought to provide more accurate readings than surface EMG, particularly in the abdominal wall region. However, due to the invasive nature of this study, only seven subjects were used. Although this is consistent with similar studies in this area, it may limit the statistical power of this study.

From a clinical perspective, this study provides some useful information:

1. if the goal is to preferentially activate the TrA, inward movement of the lower abdominal wall in a supine position seems to work best
2. further, in order to minimize EO activity, lumbar spine and pelvic motion should be minimized to maximally activate the TrA
3. abdominal bracing is not appropriate if the goal of an exercise or movement is to activate the TrA

Preventing and treating low back pain is a complex clinical task. This small study investigated what I consider early phase techniques in a rehabilitation program - that is, establishing proper activation patterns and motor control of the core region. This is usually followed by coordinated incorporation of movements and exercises that functionally train the entire body.

More research is needed to determine the exact movements and instructions we can provide to patients to achieve optimal activation of the abdominal wall muscles to provide stability to the lumbar spine region, and also the best way to progress patients through stability exercises.

Lower Side Back Pain

Pain felt in the lower back region, to either the left or right side, can have several causes. However, just because it is felt to one side does not indicate that a diagnosis can be given on that alone.

Typically, if you are feeling low back pain to one side, it will be felt around, or just above, the crest of the pelvis. Although it may also be referring a little into the buttock region.

Two typical causes of this are a disc bulge (disc herniation, slipped disc etc.) or facet joint pain, Both of these would be treated differently.

Facet Joint Pain.

Each vertebra articulates with the vertebrae above and below via the facet joints. These are positioned on either side of the vertebra and therefore the pain tends to be perceived on, or more to the side that the responsible facet joint is situated.

Disc Bulge.

When there is a disc bulge present, the disc tends to protrude backwards and to one side. This is because it is at the side of the disc where they are weakest or most vulnerable. Consequently, the pain will typically be felt on, or more to the side which the disc has 'bulged' towards.

Regardless of the cause of your pain, if there is a lot of inflammation present, the pain may be perceived right across the back. However, it will usually tend to feel more intense on one side relative to the other.

If the pain is feeling quite inflamed, then a short course of anti-inflammatories may well be indicated, just to try and settle things down a little.

NB It is important you speak to your GP/health professional to make sure it is OK for you to take a course of anti-inflammatories.

As the pain begins to settle, you will then need to become more active. By this I mean generally active, such as getting up and walking around a little, as well as a specific exercise programme which you should aim to progress towards.

The specific exercises you may need to perform will depend upon the cause of your pain:

If it is a Facet Joint problem, the likelihood is you will need a more flexion based exercise programme to begin with. For example, this maybe simply lying on your back with your knees bent and then gently 'flattening' your lower back into the floor.

If it is a Disc Bulge which is causing your pain, the opposite would be true. Under these circumstances, it is likely a more extension based exercise programme would be needed. A good exercise to begin with here, would be lying on your stomach little and often through the day. You may find it better by placing a pillow or two under your stomach if your back is still quite sensitive.

There are obviously other potential causes of the pain you are suffering with at the moment, but the above two are quite common ones.

The most important thing is you find the correct cause of your pain. This will enable you to address your problem correctly and therefore not only resolve the pain, but also minimise the risk of any future episodes re-occurring.

Lower Back Pain - The Three Exercises That May Be Causing Your Pain

As a corrective exercise coach, part of my job is to trace the root of any pain or problem to it's source. Over time, the same culprits keep popping up again and again. So, in an effort to keep you from falling victim to these exercise villains, I am publishing my list of repeat offenders.

1) Abdominal crunches and leg raises.
Everyone is obsessed with abdominals and, as a result, most people end up over working them; and worse, working them improperly. Over-working your crunches simply adds to a flexion-chain imbalance, pulling your hip forward and your ribcage down...making you look "slumped" and exposing you to a flat back syndrome and back pain.
Lying leg raises are a big offender and the hanging leg raises produce so much force through the sacroiliac joint and lower lumbar that it is very dangerous for the average person.
Here is a test you can do if you are currently doing leg lifts. Lie flat on your back and slide your fingers under your lower back on each side. Now, slowly apply pressure to your fingers by flexing your abs. Not too much pressure, just enough so that you can tell that your abs are activated. Now, keeping equal pressure, try lifting just one let straight up and slowly back down without losing any pressure or "squishing" your fingers. If you cannot pass this lower ab strength test, what do you suppose is working when you have been doing your leg raises? Not your lower abs since they cannot even stabilize one leg properly. This results in compensation throughout the kinetic chain and a LOT of activation of the lower back just to stabilize the discs. In other words...murder on your back.

2) Running:
This will be a not-so-welcome addition for many of my avid runners. However, In my experience, I find that running poses a threat to the back in two ways:

First, people who are just looking to get into shape very often default to running to "lose that extra weight." The major issue here is that when you run, you multiply the shock of each step by several times that of simply walking. For a deconditioned person, this means that the ligaments and tendons are too weak to handle the load, particularly if the individual is already carrying around extra weight. This can lead to major joint dysfunction in the knees, hips, and sacroiliac joint, causing the muscles around these joints to spasm and cause pain.

Second, my avid runners often develop huge muscle strength imbalances due to the constant repetition of running. Chronically tight hamstrings, caused by a lack of glute function, will pull the pelvis down and cause a flat back resulting in lumbar pain. I call these people my "no butt" clients because they have a flat back tight, chest, and slumped shoulders giving them the appearance of slouching and flat bottoms. Unfortunately, this posture is also reinforced by sitting in a chair all day at work and eventually the lower back loses too much curve, the spine can no longer distribute the force of running efficiently, and we get pain as muscles spasm.

3) Seated Leg Press or Sled Press.
My guys are notorious for piling a ton of weight on this machine to impress their friends. Unfortunately, most of them do not have the flexibility to actually do the proper movement through the entire range and end up recruiting their lower back to move all of that weight.
Simply put, if you are lying against the pad, your lower back should NEVER come off of the mat. If you can not bring the sled down far enough to complete the range of motion, you need to stretch you hams, glutes, and calves or switch to a more functional (and in my opinion more beneficial) standing squat as long as your form is good.
Imagine your glutes being very tight and your lower back curling off of the mat on the way down. What muscles do you suppose have to activate in order for you to push the sled back up? Yes, your lower back erectors. This is a great way to slip a disc or traumatize your lower back muscles.

This list is not an "AVOID AT ALL COSTS" list. I do, however recommend that you avoid these exercises until you have any postural problems cared for by a corrective exercise coach or physical therapist. If you have a healthy back, and are currently doing these activities, make sure that you are doing them properly so you maintain your healthy back. You can watch for signs of chronic tightness (stiffness that will not stretch out over time) as a good indicator that something in your exercise routine is causing a muscle imbalance. Make sure that you go to a professional who is trained to assess and correct these imbalances and give you a new exercise routine which will keep your joints healthy and strong.

Low Back Pain - Causes and Relief

Low back pain is debilitating, distracts our attention and is the number two cause (behind the common cold) for missed work. Ninety percent of us will experience low back pain at some point in our life.

Simply put, our low back, or lumbar spine, transmits the weight of our upper body onto our lower body, and needs support from surrounding musculature. Imbalance in the musculature of the low back can manifest in a variety of forms, from strained muscles to slipped discs, and every time we move, we activate the pain. By understanding the muscles of the low back and core we can better understand what is causing our low back pain.

What Causes Low Back Pain: Understanding the Muscles of the Lumbar Spine

Ilio-Psoas

Connects the upper part of the thighbone and inner pelvis to the lumbar spine. The principle movement of the psoas is bringing the thigh toward the chest (hip flexion). The psoas attaches not just to the bones of the spine, but also to the discs between, and exacts a huge force onto the discs when tight. Pain caused by the psoas often shows up as lower back pain, because other muscles have to overwork to support the spine. The force of a tight psoas putting pressure on the lumbar spine can cause a pinched disc.

Quadratus Lumborum (QL)

Connects the back rim of the pelvis to the spine and lowest ribs. The QL aids in arching the back (spinal extension), and bending sideways (lateral flexion). When we "throw our back out" it is commonly the QL that is strained, and hence the difficulty with standing up (spinal extension). The QL and Psoas oppose each other. A tight psoas makes the QL work that much harder.

Erector Spinae

The Erector Spinae run the length of the spine from the sacrum all the way up to the upper back. These muscles keep our spine erect and overuse occurs from sitting improperly, or strain from lifting from the back. Pain appears in the low back or higher, radiating close to the spine.

Internal Obliques & External Obliques

Oblique muscles run diagonally across the abdomen. They are the key stabilizers of our core integrity on the front and hence do much to support the lumbar spine integrity. Think of these as the struts on your car, if you are driving straight, they do little, but as you start turning and shifting, they play a huge role. If these are not activating during physical activities we run the risk of damaging our lumbar spine, or compensating with other muscles.

Rectus Abdominis and Transverse Abdominis

These are typically what we think of as our core muscles. The rectus lies on a sheet of connective tissue that connects them to the obliques on the sides, the pelvis below, and the ribs above. The transverse abdominis run beneath the obliques and provide secondary stabilization.

The connection between all these muscles acts like saran wrap to stabilize the core, and provide for proper spacing in the low back. Without their proper participation, low back pain can quickly occur.

The Road to Recovery: Building Strength and Relieving Tension

Low back pain sourced in muscle strain can be treated quickly and efficiently with rest and stretching.

For more long-term, chronic pain, when disc injury may be the cause, consult a doctor before beginning any routine. Developing strength through all parts of the core by doing daily yoga exercises to strengthen and stretch the key core muscles is necessary. A simple daily routine of lower back pain exercises will build strength and stretch by taking the lumbar spine through its full range of motion and activating the key muscles that stabilize it along the way.

How to Reduce Low Back Pain by Using Resistance Bands

Low back pain has become one of the most common physical problems in today's' world. Only functional work out programs can strengthen our core abdominal muscles and help us get rid of this acute pain. These exercises can be efficiently performed with the help of resistance bands. Here are a few steps that you should follow:

繚 Start with lying down on the floor. Stretch your legs in a straight line towards the ceiling and wrap up the exercise band around them in such a manner that the soles of your feet rest on it. Hold the edges of the band in your hands and keep the back portion of your body on the floor. Now, try to pull your front ribs inward as if you are pinning your belly button to the rear of your spinal cord. It would help you work on your lower core abs.

繚 Bring your legs back to the earlier position gradually. Your lower core abs should be involved even this time too. However, do not place your legs on the floor directly. There will be a time when your heels will be right above the ground. Float them at that position for a while, and then draw the lower back abdominals as well as your legs back to the floor. The entire work out should be repeated at least 10 to 12 times. Take rest once you are done with it.

繚 Now, start with lifting up your legs from the floorings once again. The ends of the resistance bands should still be in your hands. Slowly spread out your arms by your sides in a straight line. It would look just like the wings of birds. Then, bend your palms to make small fists. Make sure that your fists are anchored into the floor. At this position, try to place your tailbone on the ground. However, you should not compress your lower back abdominals this time. Also, try to keep the normal cervical as well as lumbar curve intact.

繚 Start bringing down your legs, but they should be inclined to the right side. All at once, turn your head to your left and look straight at the wall in front of you. Your core abdominals must be involved in this work out. Now, breathe out with the help of the core abs as you draw both legs jointly back to the centre from the right side. After completing this step, repeat the entire procedure by interchanging the positions of the legs. Repeat at least 10 to 12 more times and then take rest for some time.

繚 Now, roll off to your right side slowly. Your feet must be positioned facing your chest. Also, make sure that both your knees are bent properly. Once again, wrap up the exercise band around your feet. The two ends of the band should be in your hands. Then, lift up your chest and pull the axis of the 'sacrum' to the fore. At the same time, roll down the neural spine so that the backside of your body rests on the floor. Start breathing out once again by keeping your core abdominals involved, and roll back up to be seated. This exercise should also be done at least 10 to 12 times. Take rest once you are done with it.

Perform these work outs with your resistance bands regularly to work on your obliques, chest muscles, and lower belly muscles. These would certainly help you alleviate your low back pain to a great extent.

I Have Lower Back Pain and It Hurts to Sit - Pain Relief

How is your back feeling lately?

Has it driven you to look for pain relief?

1.) Introduction

It is one thing to have an aching back, and it is another to have constant lower back pain that is excruciating and unbearable. It takes the idea of being in pain to a whole different level when that pain continues and even exacerbates when you sit. What are you supposed to do? Stand up all day and night? It is not very likely to happen.

2.) Why Does My Lower Back Hurt When I Sit?

Surprisingly, some people only experience lower back pain when they sit. Their backs do not hurt when they walk or when they stretch out in bed; only upon sitting. Well what causes this? It all has to do with the quantity of stress that your spine has to endure. When a person sits, that stress amount is increased. Moreover, if it is a slouching posture, the stress on the spine increases even more. Add in additional stress from a muscle strain or a herniated disc, and the pain becomes agonizing.

3.) Back Pain Relief

After suffering for a while, the reasons why you are hurting become obsolete, and your only thought is the discovery of a cure for what ails you. There are a few steps you can take to reduce pain in your lower back that occurs from sitting.

First of all, you can be selective about the chairs in which you sit. A high back chair that has arm rests (so you will be less inclined to slouch) can be very helpful and will prop up your entire body. Secondly, when sitting, it is important that you keep your knees and hips positioned at a ninety degree angle; this is the correct angle for proper posture and will help decrease stress on your back.

Unfortunately, working alone, neither of these tips will give you a great deal of relief for lower back pain. One of the best way to alleviate your pain is through the use of a back brace. A brace functions by providing support to the back in a variety of ways.

How a Back Brace Helps

1) Alleviates hurting. Using a brace aids you by reducing lower back pain that causes you to hurt when you sit. In many cases, the support will provide you with some relief immediately by reducing the movement of your spine.

2) Improves back stability. The back brace supports your back by keeping your spine more stable. Not only does this fixed position give your muscles times to heal, but it also retrains your posture to avoid further injuries.

No longer do you have to suffer from intense, lower back pain. There are ways to reduce the aching and enjoy a relatively pain-free, seating experience.

Note: This is health information. Speak to your local, licensed orthotist when it comes to medical advice on braces for your spine.

Low Back Pain and MRI Scan Abnormality

Lower back pain is a common medical problem that, at some time, 80% of the population will experience at least one episode. Many individuals will experience recurrent episodes of pain in their lower back or suffer from persistent daily pain. Of those patients, one-third will have some degree of leg pain in one or both legs (sciatica). Most cases of back pain and leg pain do not originate from lumbar (lower back) spine. The main cause of lower back pain are the other pain fiber bearing structures in the lower back including: muscles, tendons, ligaments, vertebral joints and bone itself. Fortunately over 97% of all low back problems can be treated without surgery or invasive spinal procedures. Low back surgery is the most common overly performed surgical procedure in the United States. All too frequently the results are poor and even worse, makes the patient's condition (back pain) more severe. We will look at the association of lower back pain and an MRI abnormality.

In examining patients with complaints of pain, a careful history and detailed physical exam is the basis for developing a comprehensive, conservative treatment plan. Physical exam with show significant back muscle spasm with tenderness. Some will have exquisite sacroiliac joint tenderness. The sacroiliac joint is where the tail bone meets the hip bone. This is called sacroiliitis. Piriformis syndrome can cause low back pain and leg pain. The piriformis muscle lays on top of the sciatic nerve. If this muscle is sprained, the sciatic nerve can be irritated, causing leg pains although there is no clinical findings to show spinal nerve compression - the proverbial "pinched nerve."

In most clinical settings of low back pain, non-surgical treatment is indicated. Even in individuals who have evidence of a herniated disc need conservative therapy - physical therapy, massage and anti-inflammatory medication. The natural history of disc herniation is to heal without the need for surgery or other invasive procedures such as epidural spine injections. Physical therapy which involves direct hands on therapy combined with deep tissue massage therapy plus daily, self-administered back stretching exercises will result in relief the majority of the time.

Many patients will first undergo an MRI scan to look for the cause of their low back pain. This is where the common problem occurs in making the correct decision to use conservative therapy first versus the improper decision to go to with an invasive treatment route such as spine injections or worse, surgery. Studies have shown that the long term outcome of back pain patients treated surgically is no better than those treated with conservative medical therapy.

For patients who do get MRI studies, it is not uncommon to find spine MRI abnormalities. The important fact to remember is that an MRI abnormality does not necessarily explain the pain or symptoms that an individual is experiencing. The majority of the time, the MRI abnormality has nothing to do with the patient's symptoms. To account for an individual's back pain or sciatica (leg pain), the MRI findings must match exactly with the patient's symptoms and neurological exam. MRI studies of normal individuals without back pain or sciatica have been done. The results show approximately 55% had bulging discs at one or more levels, 28% had disc herniation - with or without stenosis - on the MRI scans. Over 70% of MRI scans showed abnormalities and yet these patients had no symptoms. Conclusion: Just because there is an MRI abnormality does not mean that this is the cause of the patient's symptoms.

With conservative treatment and patient cooperation to do the back exercises, most patients have significant pain relief within 4-6 weeks. Patients should continue to do their back exercises on a regular basis, as part of their daily exercise routine. Physical body reconditioning and core strengthening will also help a great deal. An MRI abnormality usually does not explain the patient's low back pain. Back surgery (or neck surgery) can and should almost always be avoided.

Types of Physiotherapy That Help Lower Back Pain

Lower back pain plagues Americans to the extent that 80% will suffer from it at some time in their lives. It is one of the most common reasons people visit the doctor. For many, the problem is more than a passing incident; they need physiotherapy.

Physiotherapy of different types can be used to treat lower back pain. Acupuncture is fast becoming an important method for the relief of such pain. The doctor has the patient lie face-down and inserts the acupuncture needles across the back. The doctor then finishes the procedure for lower back pain. Pain relief after a series of treatments usually lasts months.

Massage is also used for lower back pain. The massage used must be done by someone well-versed in the treatment of lower back pain. A massage done by an untrained person may do more harm than good.

These methods are called passive therapies, or modalities. They are done to the patient and not by the patient. There are other modalities that are commonly used. Heat and ice packs are a well-known form of passive physiotherapy. They can be used separately, or they can be used alternately by a person who is suffering from acute lower back pain.

A transcutaneous electrical nerve stimulator (TENS) can be used as another modality for lower back pain. The patient will feel the sensation of the stimulator instead of his pain. If the TENS unit seems to work well for him, he will be sent home with one to use at his convenience.

Ultrasound is especially useful as a passive therapy for anyone with acute lower back pain. It delivers heat deep into the muscles of the lower back. This not only relieves pain. It can also speed healing.

Back exercises may be assigned by a physiotherapist. These exercises will help with lower back pain if one does them correctly and faithfully. The only exception is if the back is in an acute condition requiring emergency care or surgery.

The exercises that will help with lower back pain the most will be assigned and supervised by a physiotherapist. They may be done at home, but it will be necessary to follow instructions and check in frequently.

These exercises include ones for lower back pain that stretch or extend the back and ones that strengthen it. One is an exercise where one lies prone and moves as if swimming. This protects the back while giving the surrounding muscles a workout.

Lower back pain exercises called flexion exercises strengthen the midsection to provide support for the back. If the lower back pain is reduced when one sits, these exercises are important. One is a knee-to-chest exercise.

Aerobic exercise such as walking is excellent for reducing and preventing lower back pain as well. Massage and acupuncture can be counted on to relieve pain for most patients. Exercises can make the back stronger to both relieve and prevent lower back pain. Any physiotherapy that can help relieve lower back pain will help millions of people.

How to Avoid Back Surgery and Save Yourself A Lot of Pain

If you have prolonged moderate to severe back pain, chances are at some point a doctor is going to suggest back surgery. Most likely this suggestion will come after pain med prescriptions and epidural blocks have lost their efficiency and you are at your rope's end.

There are many things you can do to help your back heal and avoid going under the knife. Of course everyone is different and each cause of back pain is unique, so unfortunately a "one cure fits all" remedy is simply not available.

Let's get going. First and foremost is diet and exercise. Yeah yeah I am sure you are as sick as the rest of us of hearing you've got to work out and eat right. But maybe you are hearing it so much because it is actually important? Just a thought.

The preventative effects exercise alone can have on your back and its overall health are significant. Ever heard of exercises that strengthen your core? They are not referring to your spirit or soul. They are referring to that group of muscles located in and around your midsection (your waist and lower back). They are called obliques, abdominals, flexors, extensors and glutes. Keep these babies toned and loose and you will not only avoid a plethora of potential back problems later in life, but you will find your posture is one even 18th century Aristocrats would be proud of.

Keeping these muscles strong keeps weight bearing forces off the spine...which can prevent such nasties as bulging or herniated discs, degenerative disc disease, and facet joint deterioration. All of which equal pain with a capital "P." Regarding diet, answer this question: What is most likely to wear down your spine-80 or more lbs of beer belly fat (men) or no extra weight at all? Does the answer really need to be stated?

What does need stating is the effect smoking can have on the back. As if you needed one more reason to not smoke, the arteries which carry precious nutrient-rich blood to your back-including to all the delicate tissue around your spin and the discs and muscles that cushion and support it-tend to harden and restrict with age. Smoking speeds up this process possibly making it so you have an 80-year old back when you are only 60 or 65. Lack of nutrients to your back is an open door invitation for degenerative diseases such as arthritis to take hold.

But let's say you've already spent most your life neglecting your core muscles coupled with a wicked mixture of bad eating habits. Now you have constant moderate to severe back pain. Is it too late? Is your back destined to be sliced and diced? No, not necessarily.

Again, this has to be said with caution because sometimes surgery may indeed be necessary. But we'll assume you are one of the many lucky ones who can find relief without a surgical knife. How do you know if you are one of the lucky ones? One of the following tactics will work.

To begin with, start exercising your core muscles! Trouble is by now you may be in so much pain that you can't actually exercise. Now what?

Work with a physical therapist. Start slow, with stretches and mild moves. Believe it or not, little by little your muscles will strengthen. However, that might not be enough. You may have damage that needs repaired in addition to strengthening your core. Fortunately the body is its own best healer!A chiropractor, especially one that specializes in spinal decompression, may be exactly what you need. Today's decompression tables are guided by super smart computers that control the force and angle of the pull on the spine thus tricking the body's natural tendency to resist. The result is extra room between the vertebrae into which bulging or herniated discs can distract and heal.

Lastly, use a decompression spinal brace for your toughest times. Such a brace can give your back the break (no pun intended) it needs just long enough to get you to your next round of core-strengthening exercises.

Some Lower Back Pain Exercises

Exercise Lower Back Pain

If you are suffering from pain in your lower back, I am going to show you a simple way to exercise lower back pain away for ever. This condition can be extremely excruciating to the point where you just simply cannot move. There are many causes that can trigger lower back pain to occur.

The most common reasons are incorrect sitting postures, carrying heavy objects, receiving a blow to the lower back, and in some cases, even a cold draft can be the culprit. The first approach would be to get some paracetamol in order to help alleviate the pain. If this does not reduce the pain, you can switch to ibuprofen. If you received a blow to your lower back, there may be some inflammation.

You can help treat this by applying cold compressed wraps and resting for a short time. Once the pain and inflammation has reduced, you should try to make yourself active. You can provide yourself with further relief after I teach you how to exercise lower back pain away for good.

After you have warmed yourself up for about five minutes, you can then look to perform what is known as a pelvic tilt. This is a stretching exercise, which will help your back.

To get into this position, simply lie on your back and then bend your knees so that they are pointing skywards, while at the same time keeping your feet flat on the floor. Then once you are ready, take in a deep breath, and then exhale while at the same time trying to flatten the small of your back against the floor. It is important that you do not push your feet into the floor while doing this, but use your abdominal muscles to help. You should then hold this position for five seconds. You can repeat this exercise 5 to 15 times.

Lower back pain exercises such as the basic twist will help you to stretch the lower back. To do this, lie on your back and have your arms stretched out at your sides. Bend your knees so that they are pointing upwards. Then raise your knees slowly and bring them close towards your chest.

Once they are at your chest, take a deep breath and then exhale as you lower your knees back to the starting position. After a brief pause, take in a deep breath once again and raise your knees towards your chest. Then exhale and lower your knees once again, but this time towards the left side. Repeat the process of alternating between lowering your knees to the left and right sides. You can repeat this exercise about five times

. If at any time while performing these back pain exercises you feel that it is causing you more pain than normal, you should stop immediately. Try to find a different exercise that will not cause you any extra pain. Also, please make sure to speak to your doctor before performing any type of exercise. This will ensure that you do not cause further injury.

Driving And Back Pain - Is Your Car Seat Causing Lower Back Pain?

A lot of us experience lower back pain whilst driving. A number of researches have investigated the relationship between driving and Back Pain, which uncovered uncovered some interesting results. One finding is a comparison of drivers in the USA and in Sweden found that 50% of people questioned in both countries reported low back pain.

So what is the connection of driving and back pain?

So far research has found three factors for low back pain whilst driving. The first one is the vibration from the engine (something that you can not change), the sitting position is the second factor and the third one is the length of time that we drive.

Scientists at laboratories have researched the effects of vibration of our body whilst driving. The Lumbar Spine(lower back) naturally resonates at a frequency of 4-5 Hertz and from research they found that this natural frequency can be distorted. This distortion can result into higher spinal loadings (compression) in the lower back, therefore causing an increased chance of low back pain. As mentioned before you can not change the vibration of the engine, but what you can do to reduce the effects of this on your lower back is to drive shorter periods at a time.

It is a lot easier to get comfortable in your seat when the car is stationary, a bit like sitting in a normal chair. But once you start driving the body will be subject to various forces like accelerations and decelerations, lateral movements from side to side and whole body vibrations.When we sit on a chair our feet, when on the floor, are used to support and stabilise the lower body. Whilst driving our abdominal muscles can not provide enough stability to our upper body and arms when turning the wheel. This will result in a significant increase of torsional stresses in the lower back, which in return will significantly increase the risk of low back pain.

To start with we should address one more important issue first - we all are guilty when it comes to adjusting our car seats correctly! In 2004 one of the largest car insurance companies (I won't mention a name, after all you may think I am paid to write about this), released the findings of a research into how we sit in our car. (about 2.000 people were involved in this).

The research resulted in the following -

• The headrest was found to be in an incorrect angle when driving of 61% of people involved in the study. This will increase the chance of ruptures of the spinal ligaments or worse when involved in an accident.

• 50% showed a slouched or hunched position over the steering wheel.

• About a third of the drivers had back pain whilst driving.

• 25% tilted their heads or shifted in their seats each time they had to look into the 'rear view mirror'.

• Wearing unsuitable footwear or clothing happened to 34% of the drivers.
  
  

Please find below a list of 10 ways that can help to improve your seating position, make your driving experience more comfortable.

The Seat

Make sure that your bottom sits all the way in the back of the seat - where the base and the back of the seat meet. This will help to make you sit more upright and maintain the natural curvature of the spine, minimizing the stress on the spinal ligaments. If your seat has a lumbar roll built in have this all the way out - most cars with lumbar support that i tried do not allow enough support fom this lumbar roll, therefore it would be best to have it all the way out.

The Base length and Height of the Seat

The base of the seat should never touch the back of your knees and the front of the base should be slightly higher then the back, helping to provide more support and allowing you press the pedals without changing your spinal posture.

The Backrest

First relax back into your seat, place the seat at about a 10-15 degrees incline from the vertical position. If this feels unnatural to you then it probably means that the backrest is not upright enough for you. This can result into neck strain and / or coccyx (sitting bone) pain. Move the backrest more upright or if that doesn't help you can place a small towel (folded in three) against the midspine, between the shoulder blades.

The Headrest

Have you ever noticed when watching an American movie that the headrests are often missing from the seats - it makes me crinch each time i see this (ooch). So much for giving a good example to our children. The position of your headrest will not only help to minimise the injuries of an accident but also to help to allow a better posture. The bony bit at the back of your head (known as the 'inion') is a good guiding point, the headrest should be level with this. There should be about 2.3 cm's (1 inch for the non -metrics) between the back of your head and the headrest, when you are in the sitting position as described earlier. This to absorb shock as much as possible. This allows for the ligaments and the muscles of your neck to control the posture of your head better and giving better support in case of an accident.

Seat - Pedal distance

Make sure you have the distance between seat and the pedals so that when operating the pedals this does not cause you to over strech your legs or twist your body in any way. Thus your legs should not be straight when pushing the throttle or clutch all the way down. Obviously your knees should not be bend to the point you cannot easily move from one pedal to another. It is normally advised to have your knees bend about 45 degrees.

The Arm position

Your arms should be as relaxed as possible, elbows bend around 20-30 degrees. If your steering wheel is adjustable have it in the mid to lower position (make sure the wheel does not partially obstruct the instrument panel), this will help to reduce the stress on your shoulders. Your hands should be positioned at '10 past10' and not as is suggested left hand at 9 o'clock and right hand at 3 o'clock.

The Armrests

If your seat has armrests then it is advised to use these. As a guidance you should position the armrests so that they gently support the elbows, any more will cause the shoulders to rise and increase the change of straining your neck.

The Mirrors

These should only be adjusted once you have positioned your seat as described above. If not sure then please revisit the information again how to adjust your seat. The mirrors should be adjusted to allow you to freely look into them without the need of having to move your head much. you either have adjusted the mirrors incorrectly or you are to close to the steering wheel.

Adjusting Seat at intervals

This sound great in theory but for most of us this may be akward whilst driving. For those who have electric seats it is easier (although it always advicable to stop first), just reach for the buttons to adjust the seat without the need to take our attention of the road. It is said that you should be doing this every 30 mins. to reduce the incidents of back pain. This allows to change the pressure that is placed on the spine is varied regularly. Once arrived at your destination it would be good to strech! (don't worry if it looks funny, soon everybody in the carpark will join in - you can be proud having started a new 'healthy' trend)

Have breaks

We all have seen the 'take a break' sign along the roads, helping you to avoid falling asleep behind the wheel. Taking a break helps your back as well, so when you need to take a rest you can have a strech at the same time to help your back. An hour maximum is the current thinking, although these tips should be taken as a general rule. This is a good time to adjust your seating position!

Belly Dancing to Relieve Back Pains

From its name, a lot of people believe that only the abdominals move in belly dancing. But far from it, belly dance exercises muscles that are often neglected or ignored. Movements like the snake arms and the shimmy work the body from head to toe. Even the fingers move in this exotic dance form. Every bone and part of the body is employed. Since the steps are controlled and vary from slow to energetic, the muscles are always contracting and relaxing that guarantees that they come out looking sculpted.

Another benefit of belly dance is that it keeps the spine young. By constantly moving, this dance ensures that the spine is kept lubricated. As they say, you are only as young as your spine and only belly dancing exercises the spine as much as it does. It also tones your back muscles, especially the lower back. People with chronic back problems are advised to take up this activity. Since this form of exercise is low-impact, it is more tolerant to age and physical capabilities. Belly dance has softer, more sensuous movements so it does not injure the joints.

But it is not as simple as it looks. The movements are quite difficult to do but it looks so natural. That is the beauty of it. Having the discipline required for this activity is perhaps the most difficult part. It is a very majestic dance. Meaning, the posture has to be perfect. The fingers need to positioned to show the right attitude. Even the smallest detail like the movement of the head is vital in order to make the dance as graceful as it looks. Because the posture is improved, this also helps women look taller than they actually are and all ailments and body aches associated with poor posture are relieved.

As with every other form of exercise, you should not over exert yourself. Twice a week of this activity is sufficient to obtain the benefits without the risks. Engaging in other workouts like yoga or Pilates are recommended.

For newcomers, it is not prudent to learn this sport through instructional videos. These visual aids may be useful for people who already know how to dance, it is still wise for you to enrol in a formal class if only to learn the basics. This way, an instructor can provide you with the right fundamentals and make sure that your movements are executed in the right manner, thereby reducing the risk of injury.

It is important to get into belly dance with your eyes wide open and your feet on the ground. Belly dancing, despite its mystic connotations, is not a charm that would instantly melt away unwanted pounds. It is a workout primarily for the purpose of toning the muscles.

Back Pain Basics - Four Common Reasons For Your Pain

There are four common types of back pain: pain that increases with flexion (bending forward), pain that increases with extension (leaning backwards), radiating, shooting, or burning pain, and finally, muscular aches.

Pain that increases with flexion, such as bending forward to touch your toes, is usually the result of a herniated or bulging disc. Flexing the spine pushes disc material to the back of the spine (which is the part of the spine where nearly all herniations occur), exacerbating the pain. Spending long periods of time sitting can also cause further irritation, as it is difficult to not flex the spine while seated.

Back pain that increases with extension is usually the result of irritated facet joints. Each vertebra is part of four facet joints, two connecting with the vertebra above and two connecting with the vertebra below. These joints are very sensitive to pressure, and extending the spine by leaning backwards increases compression in these joints. In addition to facet joint injury, there are also a variety of conditions which could contribute to extension-based back pain, such as osteoarthritis and spondylothesis (a type of dislocated vertebra).

Pain that radiates and "shoots" down the leg that may be accompanied by a burning sensation is generally referred to as sciatica. The term sciatica simply refers to the type of pain rather than any one specific underlying condition. In other words, sciatica is caused by sciatic nerve irritation and many different things can irritate this nerve. Sciatica could be caused by a tight piriformis muscle (which can pinch the nerve) or could be caused by a herniated disc pressing on one of nerve roots that contribute to the sciatic nerve. Both of these injuries can result in the same symptoms.

The last major type of back pain is aching muscles. This type of pain is not felt in the spine itself but rather on either side of the spinal cord in the muscles known as the erector spinae. In this type of pain, there is a feeling of tightness which has two predominate causes: an over-worked muscle or a muscle that is splinting an injured area.

An over-worked erector spinae is generally the result of poor posture or poor lifting form. Poor posture and lifting form can result in tight muscles because these two things interfere with the way the muscle is built to contract. The fix here is to make sure you maintain the natural "S" shape of the spine whenever lifting an object or sitting for extended periods of time.

The other major reason for erector spinae tightness is when these muscles attempt to "splint" the low back. Just like a broken bone is splinted, the brain forces the erector spinae to maintain a tight contraction in order to prevent the lower back from moving. This is the result of the brain trying to prevent further injury or can be the residual effect of a previous lower back injury. This generally requires some sort of exercise program to correct.

Exercises to Improve Posture

Poor posture is a problem amongst many people, and you need to make sure you get on top of it and exercise correctly. You will be able to fix your posture, and live a pain free life if you do all the right things. Stretching certain areas is very important, here we will give you a list of some stretches you can do to help your posture. Posture correction exercises are an important part of the rehabilitation process. There are many different kinds and types of exercises for posture, and it is important that you get the right ones for you.Once your posture is better, you will find that a lot of your ailments disappear. Low back pain is commonly caused by standing or sitting badly, and the fact is that it can be fixed quite easily.

Lets start with the upper back. One typical poor posture in this area is the rounding of the shoulders which weakens the upper back muscles. Focus on the Trapezius, the main muscle. You need to strengthen the mid and lower parts of this muscle, Without lifting the arms up from the shoulder joint, keep arms heavy and create a dynamic tension movement by squeezing the shoulder blades together and hold for 15 seconds. Do this 10 times and build up to 3 sets of 10. This postural exercise is great for standing up straighter.

Next, do the back of neck stretch. Move your head forward to tighten the muscles. Stretch the muscles at the back of your neck for at least 10 seconds. Repeat several times wherever and whenever you can.

Hamstring stretches: Look for a neutral position of the back and do leg lunges alternately. Hold stretches for at least 30 seconds. Do 10 times and build up to 3 sets of 10.

Lower back Stretches are not for everyone. They are best suited for someone with tight lower back muscles. You need to bring the lumber spine into some flexion by bending the lower back forward. If your muscles are not tight you might stretch the ligaments instead or place extra stress on the disc. Consult your doctor first before doing the lower back stretches. He may custom fit the exercise depending on how tight your muscles are in this area.

Front neck muscle exercises: Keeping your chin tucked in, contract neck muscle in and hold them for 10 seconds. Repeat 5 times gradually building to 10. Once you can do 10, gradually increase the time of the hold.

Abdominal and external obliques: The sit up and crunch mostly work the" 6-pack ab...the abdominal muscle furthest from the spine and thus contribute least to stability and posture. The better abdominal posture exercise is one that works out the deeper muscles. Keep the belly button drawn in towards the spine, hold a 2.5 lb weight in each hand close to your sides a slightly tilted backwards. Then move your upper body left to right. Start with 10 each side, gradually building up to 3 sets of 10.

Glute stretches and strengthening: Lie on pillows to avoid arching your lower back. Start by bringing the knee below the hip to hip level, not beyond it. Hold posture for 15 seconds each knee and do 10 repetitions per leg. Build up to 3 sets of 10.

Hip flexor strengthening. Weakness in the hip flexor muscles can affect the position of the pelvis which ultimately affects the functioning of the hip and lower back. Again, strengthening these muscles is not for everyone. The origins of these muscles start in the lower back. It is crucial to have a strong core to help stabilize the spine. Do not perform this exercise if you already have tight hip flexors. This exercise is most suited for people with flat back and sway back posture. Use your hands to help place the hip when you bend the hip up to its maximum. Sit with a straight back and make sure to gently contract your abdominal muscles by drawing the belly button in towards your spine, to help stabilize it. Hold each position for 10 seconds and repeat 10 times. Stop immediately if it gives you pain.

If you regularly do these exercises to improve posture you will see a difference right away.

Lower Back Pain From Kettlebells? Swing Into Action And Follow These Tips!

If there's one thing that separates kettlebell workouts from most traditional weight-lifting routines, it's the focus on dynamic, ballistic moves that put a lot of demands on the lower back. If you're like most people, when you started with kettlebells your lower back wasn't used to a high level of workout stress. It was probably weak, inflexible, and injury prone. It might even be the reason you decided to look into kettlebells in the first place. Kettlebells put the most stress right where it's bound to do the most damage -- in the lumbar spine region.

But there's good news. You can strengthen and limber up this area of your body with a sensible, long-term approach to fitness. And you can do it with kettlebell training. Many people credit their bells with strengthening the muscles surrounding the lumbar spine, and it'll work for you too.

The secret is to avoid biting off more than you can chew. You can't jump right into a hardcore kettlebell workout right from day one and expect to be able to get out of bed without pain the next day. It's just not going to happen. Ease into things or don't do it at all. It's that simple.

The number one problem is: lots of beginners are so enthusiastic about trying something new and exciting that they don't give their bodies time to adapt. Adaptation to the exercise stress is difficult with kettlebells because you can't adjust the weight. At least, you can't with traditional fixed-weight bells.

Back Pain After A C-Section

About one-third of babies born in the U.S. are delivered by Cesarean section, or C-section. Many women experience back pain both during and after pregnancy, and those who have had C-sections often wonder if their postpartum pain is related to this form of delivery.

The changes a woman's body undergoes during pregnancy create a ripe situation for back pain. The muscles of the abdomen and pelvic floor are stretched, causing the lower back muscles to bear the burden of stabilizing the spine and supporting the upper body without adequate assistance. This burden is increased by the fact that your center of gravity shifts and you are carrying substantially more weight in your belly during pregnancy. While anyone may experience back pain after birth, there are a couple potential causes more likely among women who have delivered by C-section.

Anesthetic Complications

Epidural anesthesia is used in many births, but almost always for women who are having Cesarean sections. Complications associated with these injections are rare, but they have been known to occur.

The epidural space is located in your spine between the vertebrae and the spinal cord, the bundles of nerves that runs from your brain to the top of your lower back. The epidural space consists of blood vessels and fat. When you receive an epidural injection, the needle pierces the epidural space and a catheter is slipped through. Steroid solution runs through the catheter and bathes the spinal cord, numbing the nerves. The needle is removed while the catheter remains in place throughout delivery.

It is normal to experience soreness at your injection site after receiving an epidural, but pain that lasts more than a couple weeks may indicate a complication. One main concern associated with epidurals is infection which, in the epidural space, is called epidural abscess. This problem is characterized by the buildup of pus between the vertebrae and the spinal cord. It can cause nerve compression and severe, prolonged pain. Other than pain, nerve compression is usually associated with weakness, numbness and tingling along the affected nerve path. The cause of abscess is often not identified. It is important to treat infections of the spine; an MRI is sufficient to confirm or rule out epidural abscess.

Another epidural-related cause of back pain is nerve damage; this is a very rare occurrence and results from either administering an epidural to someone with a blood disorder, which can result in excess bleeding in the epidural space, or a careless injection.

Abdominal Muscle Weakness

All pregnant women experience a stretching and weakening of the abdominal muscles as their bellies stretch out. The muscles of the pelvic floor are also stretched as your baby grows. As mentioned above, these muscles are very important for proper posture and spinal stabilization. Back pain related to muscle weakness likely results from the combination of two factors: slackened posture and overburdened lower back muscles.

With less support from the front and base of the trunk, the body is more likely to slump forward. This changes spinal alignment and muscle length throughout the torso. The lower back muscles are left alone to support the upper body and spine, leading to chronic tension. Tense muscles are weak, as they do not get the rest and recuperation they need to take in nutrients and stay strong. As the whole core grows weaker, posture further suffers and the spine grows more unstable. This cycle can only be broken by exercise and postural awareness.

While core muscle rehabilitation is important for all women who have been pregnant, it is particularly important for those who have had C-sections. C-sections require extra trauma to the abdominal muscles; during the procedure, the muscles are pulled apart so that your surgeon can obtain access to your uterus. Pregnancy stretches the muscles outward, and the C-section procedure pulls them apart to the sides. This extra stretching may necessitate extra strengthening upon recovery.

It may be a couple months before you are able to start exercising. Start slow and make sure to obtain the okay from a health professional before exercising after delivery. See the post-C-section exercises at http://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/.

Back pain after a C-section may indicate epidural complication or the need to recondition your core muscles. Eliminating pain and getting back into shape will help you enjoy your time with your new child.

Risk Factors Of Chronic Back Pain: Psychological States

Lower back pain affects over 80% of people at some point in their lives. While most instances are acute, meaning they resolve within 3-6 months, 5-10% of cases become chronic. Diagnosing back pain is one of the biggest challenges for medical professionals; prevention is always the best option.

How can you prevent chronic pain when you don't always know what causes it? One approach is to understand the risk factors associated with the progression of acute to chronic pain. Some of the best predictors are psychological and emotional states surrounding pain, along with the fear-avoidance behaviors they cause.

Psychological and Emotional States

Pain is often not exclusively a physical phenomenon; experiencing pain takes a toll on our emotional and psychological lives. The reason for this is likely twofold: 1) the same neurotransmitters and areas of the brain are involved in processing both physical and emotional pain and 2) being in pain affects our quality of life by limiting our activities and simply placing us in a persistent unpleasant physical state. While it is normal to experience non-physical reactions to pain, the extent to which these reactions occur differs from person to person and can actually have a determining role in the prognosis of pain recovery.

Numerous studies have been conducted to assess the power of our psychological and emotional states to influence our physical health. One, entitled "Pain Catastrophizing and Kinesiophobia: Predictors of Chronic Low Back Pain," assessed 1,571 Dutch participants. Catastrophizing is defined as the psychological state in which one thinks something is far worse than it really is. Kinesiophobia is a fear of movement, often brought on by pain. These two traits were assessed using questionnaires in which participants answered questions that described their reactions and feelings toward pain on a scale of 1-5.

The results: People with high catastrophizing and kinesiophobia scores were 1.5-1.7 times more likely to have lower back pain and limitation at the six month follow-up than those with lower scores.

Catastrophizing and kinesiology can be expected to co-exist; the idea that pain is worse than it is causes fear of activity that could cause pain. Back pain can be triggered by nearly any motion and, therefore, those with overly negative reactions to pain may cease most activity. Physical deconditioning, including loss of muscle strength and decreased cardiovascular functioning, can cause pain to persist and increase. Psychological state and actual sensation of pain may also be connected due to the sharing of neurotransmitters and brain areas mentioned above.

Prevention

It is possible to disrupt this pain cycle. The first step is to be aware that psychological and physical states are linked.

Next, to prevent counterproductive kinesiophobia, education is needed. If the exact cause of your pain is unknown, it can be difficult to determine what activities are safe to perform. Any good physical therapist or doctor will tell you, however, that activity is needed to recovery from and prevent future back pain. Exercise therapy is one of the most standard treatments for all types of back pain. When the cause is unknown, basic core exercises are generally recommended to strengthen your back's support system. Of course, if an exercise hurts, don't do it. The array of balanced, integrated core exercises that exist should ensure that there are options for you. Cardiovascular exercise should be a component of your exercise therapy as well. For those with severe back pain, exercising in water is the best option.

One of the best was to prevent negative thought patterns like catastrophizing is to acknowledge and address the psychological implications of pain early on. Being proactive about treatment will help you feel more in control of your pain. Find support from others in the same situation as you and research your pain to keep up-to-date on possible causes and treatments. If you are struggling to keep a realistic attitude toward your pain, cognitive behavioral therapy can help you replace negative thought patterns with healthier ones. Above all, don't consider psychological symptoms as a personal weakness to be hidden, denied or ashamed of. They are valid symptoms of your pain condition that require just as much attention as the pain itself.

More on the above study can be found at http://aje.oxfordjournals.org/content/156/11/1028.full. Keeping yourself informed of chronic pain risk factors can help prevent pain in the future.

Tai Chi and How to Reduce Lower Back Pain and Sciatica

For many centuries the Chinese have practiced a health activity known as Tai Chi. They still do so now and it is regarded as an important part of the daily routine.

Tai Chi is thought by historians to be a development of an ancient method of Chinese martial art. However there are doubts as to how exactly it came about, but it seems most likely that it originates from around the end of the ninth century. Very probably it had its beginnings in India and was later taken up in China for the purpose of martial training and also as a beneficial form of exercise. Nonetheless there are those who believe that this ancient practice was devised by the Chinese themselves and that they did so above all for martial reasons.

Whatever the truth, it can safely be said that Tai Chi is not now of martial significance and that it is now undertaken merely as a means of exercise that is both involved and harmonious. To view exercises is to see something which is like a flowing ballet of movement and is a spectacle of beauty. The methodical postures and pronounced and careful stances of the participants are not forceful but relaxed. The exercises give them a feeling of mental satisfaction as well as a sense of physical well being.

If you visit China you may well see many people doing Tai Chi exercises together in the mornings in public parks and recreation areas. The art of Tai Chi is popular and this is not surprising bearing in mind the benefits that it brings. After the daily session working day can be faced with the glow that comes from and energised body and mind.

With regard to back pain and sciatica Tai Chi has points of particular importance. It has been demonstrated that by practicing the art, back problems and the frequency with which they occur, can be greatly diminished. Of course much of the good results stem from the general improvement in health and the better muscular condition and control which it encourages. Greater mobility, much better posture, and a feeling of confidence will all result from the regular exercises and these alone will aid recovery from many back conditions. Of course the Tai Chi to be practiced should not impose sudden or stressful exercises which might be detrimental.

Arthritis is another subject of relevance to Tai Chi. Practitioners of the art claim that the flowing movements have a beneficial effect for arthritis sufferers, helping relief pain and improving joint mobility. It is well established that arthritis can be a cause or contributing factor of back pain so relieving the condition can only be good. The therapy provided by Tai Chi is so satisfactory that it should definitely be attempted as one of the ways of dealing with arthritis and any related back pain or sciatica; and also an means to help avoid them developing.

Tai Chi takes several different forms, but the underlying philosophy of the art in all the different styles is that the practice stimulates natural energy forces within the body, allowing it to regenerate its own essential healing powers which perhaps are no longer efficient due to age or lifestyle factors. The actual periods that some practitioners carry on their work out can last as much as an hour. However a shorter period of some twenty minutes or so should deliver very satisfactory benefits.

Tai Chi should not be considered as a cure for back problems or sciatica on its own. Nor should it be attempted by anyone actively suffering from conditions such as a slipped disc or serious back sprain at present. Rather it is best to undertake it as part of a programe of activities and methods for alleviating these problems which can be difficult to resolve. And of course it will be invaluable in helping you to continue in good health after any serious pain has been disposed of.

For more information about lower back pain and sciatica please visit lower-back-sprain

Please bear in mind that this article is for general information purposes only and is not medical advice about your health. If you have a medical condition or problem you should always consult your doctor as to the matter which may be more serious than you realize.

How Physiotherapists Treat Back Pain

Low back pain, back pain, lumbar pain, spinal pain, all are names for the troublesome and very common problem which affects many of us at certain times in our lives. Physiotherapists assess and treat large number of back pain patients every day and have various treatment techniques to help this condition.

Back pain is rarely an indication of serious underlying medical condition such as cancer, infection or arthritic disease but the physiotherapist needs to be sure he or she is dealing with a non-serious back pain. Standard exclusion questions are asked by the physio to rule out loss of weight, loss of appetite, previous cancer history, bowel and bladder control, rheumatoid arthritis, diabetes, epilepsy, particular pain problems at night and generally feeling ill.

This subjective history tells the physio that the back problem is mechanical, i.e. it is related to the stresses and strains on the spinal joints now and in the past. They can then move on to the objective examination, looking at the patient with their clothes off. Initial examination starts with the patient walking in and with how they sit for the questioning, and posture is noted next. Many postural changes are not of great significance but some fit the overall picture and increase the confidence in the correct therapeutic diagnosis.

Spinal pain usually reduces the normal movements the patient is able to perform and this pattern of movement loss gives an indication of the kind of lumbar problem. The range of lumbar flexion is often reduced with the lumbar spine staying stiff and with pain during the movement or at the end of the available range. The other spinal movements are also tested, with the physio also checking the muscle reflexes, muscle strength, hip ranges of movement, sacro-iliac joints and the skin sensibility. The physiotherapist will palpate the spinal joints, gathering information about the stiffness or pain reactions of the lumbar segments.

The treatment goals and plan will be formulated with references to the findings during the examination e.g. a joint, disc or postural problem. A painful spinal joint will need careful treatment with gentle exercises, pacing, reduction in aggravating factors and pain-killers. A stiff spinal joint can cope with stronger manual techniques and exercises to stretch out the stiff tissues.

One of the most common therapies for athletes, gym attenders and those undergoing rehabilitation after injury or illness is to perform core stability work. Many Pilates classes are available using this approach to holding a mid-range spinal posture while performing activities. Initial technique is taught on a plinth until the patient has good control then progressed to keeping their stability control whilst performing harder and harder activities, finishing off with relevant functional work

Spinal joints do not appreciate being at end of their range for too long such as remaining slumped in sitting for a long period. This stretches the ligaments and can cause and maintain a pain problem. Physios teach patients to understand the new strange posture they are being asked to perform is the norm and that they need to perform it regularly until they do it naturally.

Many back pain physios use the McKenzie technique which uses repetitive movement to change the forces which the disc nucleus exerts on the walls of the disc, the annulus fibrosus. An increase in pressure against the posterior disc wall can worsen symptoms while a decrease can improve pain. Repeated movements in one plane establish a "directional preference", a direction of movement which improves the presenting symptom. McKenzie therapists treat patients depending on whether they have postural syndrome, dysfunction syndrome or derangement syndrome. McKenzie therapy is a popular technique, based on the idea that the disc nucleus exerts a force on the walls of the disc and can cause pain problems.

Once the symptoms are under control, the patient is taught to pace their activities appropriately so as not to overstress their spinal joints at any one time and to work on their overall fitness. It is embarrassing that there isn't good evidence for any particular therapy for low back pain. However there is good evidence that increasing our overall fitness, both aerobic and muscular, improves back pain symptoms and makes it less likely that we will have further episodes.

Best Two Easy Lower Back Pain Exercises

If you're finding it hard to find good lower back exercises then don't worry because you've come to the right place.

Make sure with your doctor before attempting these exercises in case you should not be doing them. I'm going to tell you a few exercises that have helped millions of people.

Wall squatting is a great exercise to do if you have pains. Stand with your back against a wall and your feet should be around 12 inches away from the wall. Then bend down in a 45 degree angle, now with your back against the wall. (Should look like your sitting down). Hold this there for 10 seconds. Then give yourself a 10 second break and repeat it 10 times.

Side plank is another good exercise to do to. Lie on your side with your legs on top of each other. Then rest your elbow on the floor and lift yourself up so that your body should be completely straight. Hold in this position for 10 seconds and repeat it 10 times. This is one of the more used and preferred lower back pain exercises.

After you've done these 2 exercises walk around maintaining good posture and soon you will see that your back pains are non existent.

There are many more exercises and tips you could do to sort out your lower back pains. In no time you will see big changes to your back pains. If you keep doing these few exercises every day morning and night, you will start to see a massive improvement in your lower back pain.