5 Simple Stretches For Lower Back Pain

Many people suffer from lower back pain and the constant nagging pain can really lessen your enjoyment of life. There are things you can do to help alleviate the problem. Here are five simple stretches for lower back pain that you can do to end your suffering.

The first exercise requires you to lay down flat. Put your leg out to the side of your body. You will do this by bending at your knee. Bring the upper part of your leg to your side. Cross the bent leg over to the other side of your body. You will do this exercise with the opposite leg using the same steps. Do this for 20 to 30 seconds.

The second of the stretches for lower back pain will work your entire spine. Lower your chin down to your chest for about 20 to 30 seconds. You can do this exercise anywhere you want as long as you are sitting. If you don't feel any relief the first time you do this exercise, repeat a few times. You should feel this throughout your entire spine.

The third stretch will require you to use your arms. Put your arms out and to your sides. Keep your arms shoulder width apart. Do 15 to 20 arm circles forward and then do that many backwards. Once you are finished, lift your arms above your head and grab your hands. Bring your hands down and in front of you. Your hands should be together and stretched out in front of your chest. Hold this position for about 15 seconds. When you are finished, slowly put your arms down. This exercise also helps your arms and chest.

Fourth in the series of stretches for lower back pain is done sitting on the floor. Sit with your feet touching each other. Your knees should be pointing out to the sides. Bring your body forward so your head would be touching your feet or as close as you can get them. Don't force yourself to touch your feet because it will make this exercise ineffective. Slowly lower yourself down so you can feel the full benefits of this exercise. Perform this exercise for about one minute. While you're doing this exercise, remember to do your breathing. Repeat this exercise about five times throughout the day. This will help you stretch your entire body.

This last exercise will require you to stand. You can lean against a wall while facing forward. Bend forward to touch your toes. If you can't touch your toes, try to touch the front of your calves. This exercise can still be effective even if you can't touch your toes.

These stretches for lower back pain will help relieve you of your suffering. They will work your lower body muscles as well as your entire body. Keep working at them and you will find relief. Remember to do these slowly so they can be affective.

Herniated Disc Exercises

Herniated disc is one of the most common spinal problems in the United States. Unfortunately, this medical condition can be both confusing and painful for people suffering from it. There are so many ways of dealing with a herniated or bulging disc that it is difficult to decide what is right for you. Should you choose surgery? Medication? Herniated disc exercises? What are your options for leading a healthy, active life after that?

Causes of Herniated Disc

You spinal column is one of the most complex structures in your body. Running down your back, you have a vertebral column that is made up of a long series of discs. These discs all have a covering that is tough, which keeps the soft, inner part from bulging out and pressing on the spinal cord. When you have a disc herniated, something has happened to weaken that tough, fibrous coating. This allows the soft part to push through and place pressure on the spinal cord. This painful, debilitating condition can be dealt with either through medication, surgery, or herniated disc exercises. Each of these options has a unique set of pros and cons.

Does Medication Help?

The most common treatment for a herniated and bulging disc is medication to help the patient handle the immense pain. While this is a good "Band Aid" strategy, it is not a long term solution because it does not correct the underlying problem that has caused the herniated or bulging disc to begin with. Medication is also not a long term solution because it comes with its own set of difficulties. Not only is pain medication addictive when used over a long period of time, it also is expensive and may interfere with your ability to drive, go to work, or live a normal life. This is why medication is often prescribed along with a long term solution: surgery, herniated disc exercises, or another treatment.

Is Surgery the Answer?

Most doctors think that surgery is the best way to deal with this problem, despite the fact that over half of all people who choose surgery do not see an improvement in their pain. Not only is surgery less effective than it is billed, it also can cause dangerous complications. A long recovery and yet more time missed from work is necessary. People who have back surgery also need medication and long, painful months of physical therapy doing herniated disc exercises. Surgery is a possible solution, but for many people it only makes the problem worse.

Alternative Therapies for Herniated Disc

Luckily, there are many ways of dealing with herniated or bulging disc that do not have the dangers and many drawbacks of medication or surgery. Many people have heard of chiropractic adjustment, which can align the spine so the disc no longer bulges and causes pain. This is definitely a better option than surgery or medication, but it still has drawbacks. Because it only addresses the spinal alignment issues and not the muscle imbalance causing it, most people will have to have chiropractic treatment for the rest of their lives if they don't want their pain and symptoms to recur. Combined with herniated disc exercises, this is a solution but not a cure.

Herniated Disc Exercises

Everyone with back problems has been handed the standard sheet of back and herniated disc exercises. These are recommended by doctors and other therapists all over the world. Herniated and bulging disc exercises are definitely a better way to deal with the problem, but you need a customized solution intended for your exact muscle imbalance. In a recent article published in the Healthy Back Institute's Journal of Back Pain Relief, muscle balance therapy offers the personal, effective, and long term solution to herniated/bulging disc. This program, known as "Lose the Back Pain", helps people suffering from a herniated disc to determine the muscle imbalance causing their musculoskeletal issues, and then create a regimen of herniated disc exercises that will address the problem once and for all. If you are tired of living in pain, muscle balance therapy offers the ticket to a pain-free life that you have always dreamed of.

Left Side and Right Side Lower Back Pain: Common Causes

One of the best ways to narrow down the possible causes of your back pain is to consider where the pain is located and what type of pain sensation you feel. Many people complain of lower back pain on either the right or left side. The following descriptions of causes may help you understand your pain better.

Muscular Lower Back Pain

Pain on one side of the body may indicate a simple muscle strain. This type of pain is located in a muscle and may be felt as stiffness, soreness or an ache. Muscle strain occurs when a muscle is overworked or overstretched and suffers tears. They can occur in any number of ways throughout the day, such as twisting to the side and lifting an object.

Most cases of muscle strain heal within days. You can alleviate pain by applying ice to the muscle during the first twenty-four hours for 20 minute at a time. Once the muscle is no longer inflamed, you can use heat to loosen it up.

If you have chronic muscle pain, it is possible that a lower back muscle on one side suffers from an overuse injury. This could occur if your job or other daily activities require you to use the muscle constantly. If you have a desk job and frequently turn to one side, for example, one side of your lower back may be strained. Overuse injuries require a change in behavior to heal. Changing the layout of your work station may be a solution to this.

If you have chronic muscle strain, it is possible that your muscle has developed trigger points. These are dense knots that form and make it difficult for the muscle to relax. Trigger point massage therapy or self-myofascial release (SMR) can work out trigger points.

SI Joint Pain

The sacroiliac (SI) joint is formed where the large hip bones meets the sacrum in the lower back on each side. SI joint dysfunction occurs when the joint is misaligned and has either too much or too little motion. It becomes inflamed and irritates the sciatic nerve that runs down the leg. There are a number of causes of SI joint dysfunction; pregnancy, impact, muscle imbalance and leg length discrepancy are common causes.

The SI joint is indicated as your source of pain if the pain is centered on the joint. The joint is usually inflamed if you have SI joint dysfunction, so it may be painful to the touch. The pain may be achy or sharp and often radiates into the lower back, buttocks, hips and thighs. You may also notice that one side of your pelvis is higher or sticks out more than the other. If you have these symptoms, it would be wise to ask your doctor to test for SI joint dysfunction. Physical therapy may assist in recovery.

Sciatica Pain

The sciatic nerve runs from the lower back to the foot on each side of the body. The nerve can become compressed or irritated by a herniated disc, tight piriformis muscle in the hip, vertebral misalignment or inflamed SI joint. These are the most common causes of sciatica pain.

"True" sciatica is marked by compression of the nerve root as it exits the spine. That said, vertebral misalignment and herniated disc are the most common causes of sciatica. SI joint inflammation and the piriformis muscle irritate the nerve further down its length and create similar pain, just with a different starting point. "True" sciatica is characterized by a sharp pain that radiates from the lower back into the buttocks and legs, sometimes as far down as the foot. Treating this kind of sciatica may require chiropractic care, physical therapy and spinal decompression treatments. SI joint dysfunction and piriformis syndrome create similar pain, but the pain may be worst at the joint or hip. These conditions benefit from physical therapy.

Pain in one side of your back could indicate muscle strain, SI joint dysfunction or sciatica. If the pain is sore or achy and for the most part localized, you likely have a muscle strain on one side of your back. If the pain is sharp and radiates, you can suspect either sciatica or the SI joint. With a little education, you may be able to resolve your back pain on our own. For more serious conditions, you can help your doctor arrive at an accurate diagnosis.

Back Pain Exercises to Reduce Your Back Pain

Back pain is not a disease but it is a disorder which would never leave you live in peace. Almost 90% of chronic lower back pain sufferers are individuals are those who follow no exercise regimen. The other 10 % have back and leg pain due to injury such as ripped muscles. Back pain is not always associated with age, instead lack of physical activity and deficiency in liquid intake are the causes of lower back pain.

Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.

The most common back pain exercise is to stand straight or sit on a comfortable chair that provides adequate support to your back. You should avoid sitting or standing in a single posture for a long time. Even while sleeping, you should be careful as to the type of mattress being used. Slouching or leaning forward should be avoided at all times. Yoga and mediation go a long way in relieving back pain and are very good exercises.

Lie down on your back with your knees bent and making sure to keep your feet flat on the floor. While keeping the knees bent, raise your legs. Grab onto the legs to help pull your knees as close to your chest as possible. Make sure you do not raise your head while doing the lifts. Also, keep the knees bent when lowering them again.

Strengthening the low back muscles can also be helpful. To start, lie on your front with your arms and legs extended in a straight line with your body. Raise your right arm and left leg. Put them down and raise your left arm and right leg. Put them down and continue. As your back strength improves, try raising both arms and legs at the same time, arching your back in a "reverse stomach crunch".

Standing hamstring stretch - Raise your leg to at least 15 inches high with your heel of your on a stool. Keeping your knees staight, lean forward, bending at the hips. Feeling a mild stretch in the back of your thigh. Do not roll your shoulders. Bend at the waist, this will stretch your lower back. Hold for stretch for 15 to 30 seconds.

Lie down on your back. While keeping your arms at your sides, raise one leg off the ground while keeping it straight and keeping muscles tight. Hold the leg in that position for about 10 seconds. This can also be done while the knee on the other leg is slightly bent which will makes this a bit easier. Repeat with each leg five times.

Lower back pain exercises can help you in three ways:

- prevent acute lower back pain from returning

- reduce chronic lower back pain

· Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.

· Strengthening exercises, focusing on your back, stomach, and leg muscles.

Causes of Back Pain After Using A Trampoline

Internet forums are full of questions concerning the connection between back pain and trampoline use. There are many different types of injuries that can occur from jumping on a trampoline, from pulled muscles to head trauma. The types of injury below may cause back pain.

Pulled Muscle

Back pain after trampolining may be caused by muscle strain. Jumping on a trampoline works muscles throughout the legs, pelvis and back, particularly stabilizer muscles. Stabilizer muscles work to protect the spine; they engage before you perform an activity, bracing the spine against harmful compression. Ideally, this bracing protects spinal discs and joints by keeping the spine aligned and absorbing some of the impact exerted on the body by movements like jumping up and down.

If your stabilizer muscles are weak, they will likely become strained (or "pulled") from trampolining. Strained muscles suffer small tears that normally heal within three days. Localized inflammation causes pain, swelling and tenderness to the touch. A pulled muscle also hurts when it is used. Since the muscles of the back are used in nearly every motion, they can cause a significant amount of pain when pulled and take a little extra time to heal.

It is particularly easy to strain stabilizer muscles if you have an awkward or uncontrolled movement on a trampoline. As mentioned above, stabilizers engage before movement to protect the spine. If a movement occurs unexpectedly, your body doesn't have time to prepare; the stabilizers will tense up suddenly in a last-second attempt to protect the spine. This sudden tensing can cause muscle strain.

Trampolining is generally viewed as a leisure activity, but it is also exercise. As such, it is important to warm up with dynamic stretches prior to jumping and to cool down with static stretches after jumping. It is a good idea to develop core strength before spending prolonged periods of time on a trampoline; stronger muscles suffer less strain.

Spinal Injury

It is also possible for a more severe injury to the spine to occur. This is mostly a concern if you fell off the trampoline, hit the side of it or already have a degenerative spinal issue.

If you fall off a trampoline, you may incur a dislocation of a spinal joint (subluxation) or a vertebral fracture. These may occur in spinal segments from the lower back to the neck, though subluxation is less common in the thoracic spine. Symptoms of subluxation are pain, tenderness and soreness surrounding the affected segment, muscles spasms, stiffness and weakness in the surrounding area, reduced spinal mobility and/or pain, weakness or numbness in the extremities. Vertebral fracture causes sudden and severe pain that is worsened by standing, walking, bending and twisting. If you or your child experiences any of these symptoms after an awkward landing or fall on the trampoline, seek examination by a medical professional.

The jarring associated with jumping on a trampoline can exacerbate preexisting disc degeneration. Discs work to absorb shock between vertebrae; when a disc is worn, bulging or herniated, it fails to cushion the bones around it. Herniated or bulging discs may compress nerves as they exit the spine, causing pain, numbness and weakness along the nerve pathway into an arm or leg. Jumping on a trampoline can cause asymptomatic disc abnormalities to become symptomatic or can make already-present symptoms worse. Though disc wear can occur in younger people, it is more of a concern for people over 30.

The above injuries are not the only concerns associated with trampolining. Statistics of severe injuries, mostly incurred by children, have spurred the American Academy of Pediatrics to call for a ban on trampolines for backyard use. For a list of statistics and other injury types, see http://physical-therapy.advanceweb.com/Article/Bouncing-Back-Treating-Trampoline-Injuries.aspx.

If you choose to assume the risks of trampolining, make sure any children using the trampoline are supervised and following basic safety guidelines provided at http://www.livestrong.com/article/134355-trampoline-safety-rules/.

What Causes Sharp Pain in the Lower Back on the Right Side?

On average of 4 out of 5 adults experience lower back pain at some point in their lives. It is also one of the most common reasons why people visit the doctor. It is extremely difficult for people to get long-term relief from the pain, not because it is impossible, but mainly because people don't know how to treat it. In order to treat lower back pain successfully, you need to know what causes sharp pain in lower back right side, that you feel?

The causes of sharp pain in lower back right side

It is very common for people to take some sort of a painkiller to ease the pain. This can be beneficial in the short-term, but if you want permanent relief, then eliminating the main cause is necessary. Most people have no idea why their back hurts and how it happens. This is not something that happens overnight.

The main cause of most pains is muscle imbalancement. When one muscle group overpowers another muscle group, then this causes an imbalance. Why is it so bad? When your muscles are out of balance, then this can have a serious effect on your entire body especially your spine, pelvis and joints.

When you have muscle imbalancement, then the muscles shift your joints, spine and pelvis out of their normal locations and this of course puts them under uneven and constant stress. The more your muscles are out of balance, the more stress and tension is applied to the joints, spine and pelvis. Usually this goes on for months or even years before you start feeling pain.

Even though you might be feeling sharp pain in lower back on the right side, then this does not necessarily mean the cause of the pain lies in the back. Very often out of balance muscle groups in your thighs, can cause pain in your back. In order to treat lower back pain, you need to know why and how your pain appeared. Then you know what treatments, cures and exercises you need to do.

Pain in Lower Left Side of Back - How to Get Rid of It

Lower back pain affects a huge number of people and the number of people who have problems with their back is increasing rapidly. This is mostly due to the lifestyle that people live and simply people living longer. The easiest solution to any pain is to take some pain killers and the pain will go away. And most people are doing just that, but this not the best way to treat lower back pain. Sometimes people need to take the long route to solve a problem and not ook for a shortcut.

Eliminating pain in lower left side of back

The reason why you are having pain in lower left side of back, is mostly likely caused by muscle imbalances. You have to understand that when you start feeling pain, then this is the end result of a much deeper problem. The pain is the symptom and very often people try to treat the symptom, which seems the right thing to do, but it is not very effective in the long run.

Muscle imbalancement means that one muscle group is pulling on your joints, pelvis and spine, because it is tight. When one muscle group is tight, the the other is weak. At first this difference is not noticeable at all, but as time goes on the imbalancement gets worse and all this time your spine, pelvis and joints are pulled more and more out of place. Your body can only keep going for so long and finally it breaks down and you start feeling pain in lower left side of back.

The whole process that lead to the first sign of pain, may have taken months or years. The solution to eliminate your lower back pain, is to reverse this process. This means doing the correct exercises and stretches that bring your muscle back in balance. When your muscles are in balance, then everything else is in balance. It is very much possible to get rid of your pain, you simple need to know what you are suppose to do.