Understanding Low Back Pain

Article by Aileen Norgell, MD

Low Back Pain in Adults

About 3 in 4 people have one or more episodes of low back pain. Most episodes soon ease and are not due to serious back problems. In most cases the usual advice is to keep active, and do normal activities as much as possible. Painkillers are helpful until the pain eases. Chronic (persistent) pain develops in some cases, and further treatment may then be needed.

Most of the lower back is made up from muscles that attach to, and surround, the spine. The spine is made up of many bones called vertebrae. The vertebrae are roughly circular and between each vertebra is a ‘disc’. The discs are made of strong rubber-like tissue which allows the spine to be fairly flexible. Strong ligaments also attach to adjacent vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.

The spinal cord, which contains the nerves that come from the brain, is protected by the spine. Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body.

What are the types of low back pain?

Simple low back painThis is the most common type. About 19 in 20 cases of acute (sudden onset) low back pain are classed as ‘simple low back pain’. (It is sometimes called ‘non-specific’ low back pain.) Simple low back pain means that the pain is not due to any underlying disease that can be found. In some cases the cause may be a sprain (an over-stretch) of a ligament or muscle. In other cases the cause may be a minor problem with a disc between two vertebrae, or a minor problem with a small ‘facet’ joint between two vertebrae. However, these causes of the pain are impossible to prove by tests and so it is often impossible for a doctor to say exactly where the pain is coming from, or exactly what is causing the pain.

Sometimes a pain may develop immediately after you lift something heavy, or after an awkward twisting movement. Sometimes you can just wake up with low back pain.

Simple does not mean that the pain is mild – the pain can range from mild to very bad. Typically, the pain is in one area of the lower back, but sometimes it spreads to the buttocks or thighs. The pain is usually eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. So, simple back pain is ‘mechanical’ in the sense that it varies with posture or activity.

Most bouts of simple low back pain improve quickly, usually within a week or so. In about 3 in 4 cases, the pain has either gone or has greatly eased within four weeks. In about 9 in 10 cases the pain has gone or has greatly eased within six weeks. However, once the pain has gone it is common to have further bouts of pain (recurrences) from time to time in the future. Also, it is common to have minor pains ‘on and off’ for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer (chronic back pain).

Nerve root painThis occurs in less than 1 in 20 cases. This means that a nerve coming from the spinal cord is irritated or pressed on. (This is often referred to as a ‘trapped nerve’.) You feel pain along the course of the nerve. Therefore, you may feel pain down a leg to the calf or foot, and the pain in the leg or foot is often worse than the pain in the back. A common example is ‘sciatica’. This is where a main nerve to the leg, the sciatic nerve, is irritated or pressed on.

Nerve root pain can range in severity from mild to very bad. Like with simple low back pain, nerve root pain is often eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. The irritation or pressure on the nerve may also cause pins and needles, numbness or weakness in part of a buttock, leg or foot.

The cause of the irritation or pressure on a nerve may be due to inflammation caused by a ligament or muscle sprain. A ‘slipped disc’ is another well known cause. (A disc does not actually ‘slip’. What happens is that part of the inner softer part of the disc bulges out (prolapses) through a weakness in the outer harder part of the disc. The prolapsed part of the disc can press on a nerve nearby. Other less common conditions can press on a nerve to cause nerve root pain.

Less common causes of low back painArthritis (inflammation of the joints) of the spine sometimes causes back pain. Osteoarthritis is the common form or arthritis and usually occurs in older people. Ankylosing spondylitis is another form of arthritis that can occur in young adults and causes pain and stiffness in the lower back. Rheumatoid arthritis may affect the spine, but you are likely to have other joints affected too.

Various uncommon bone disorders, tumors, infections, and pressure from structures near to the spine occasionally cause back pain. (Less than 1 in 100 cases of low back pain.)

How can I tell what type of back pain I have?

Most cases of low back pain that develop suddenly (acutely) are due to simple low back pain. Many people just ‘get on with it’ and treat it themselves – and indeed most get better quickly. However, if in doubt, see your doctor for a check-over and advice.

As a general guide, if any of the following occur then it may indicate that it may not be simple low back pain, and there may be a more serious underlying cause such as a nerve root problem, or another disorder. Therefore, tell a doctor if you have any of the following.

* The pain first develops under the age of 20 years or over the age of 55 years. * Constant back pain that is not eased by lying down or resting. * Pain travels to the chest, or is higher in the back behind the chest. * If the pain developed gradually, and slowly gets worse and worse over days or weeks. (Most cases of simple low back pain occur acutely, that is, suddenly.) * In addition to back pain, you have: o Weakness of any muscles in a leg or foot. o Numbness (lack of feeling) in part or parts of a buttock, around the anus, or in a leg or foot. o Problems with your bladder or bowels such as not being able to pass urine or loss of control (incontinence). o Weight loss, fever, or if you feel generally unwell. o Recent history of violent trauma or injury to the back. o You have or have had a cancer of any part of the body. o You have taken steroid tablets for more than a few months. o If you have a poor immune system. For example, if you are on chemotherapy or have HIV/AIDS. * If you are unsure about any symptom.

Cauda equina syndrome – rare, but an emergencyCauda equina syndrome is a particularly serious type of nerve root problem. This is a rare disorder where the nerves at the very bottom of the spinal cord are pressed on. This syndrome can cause low back pain plus: problems with bowel and bladder function (usually unable to pass urine), numbness in the ‘saddle’ area (around the anus), and weakness in one or both legs. This syndrome needs urgent treatment to preserve the nerves to the bladder and bowel from becoming permanently damaged. See a doctor immediately if you develop these symptoms.

Do I need any tests?

Your doctor will normally be able to diagnose simple low back pain or nerve root pain from the description of the pain, and by examining you. In most cases, no tests are needed. For example, x-rays or scans of the back are not helpful and do not show anything abnormal if you have simple low back pain. Also, if you have sudden onset nerve root pain, and symptoms begin to improve over the next few weeks, then no tests are needed.

Tests such as x-rays or scans may be advised if nerve root pain persists or is severe, or if another serious cause of the pain is suspected.

What are the treatments for simple low back pain?

The following advice and treatment is commonly given for a sudden ‘acute’ bout of simple low back pain. Most people recover quickly.

Initially, rest if the pain is severe, then when you are able,exercise and keep going.Continue with normal activities as far as possible. This may not be possible at first if the pain is very bad. However, move around as soon as possible, and get back into normal activities as soon as you are able. As a rule, don’t do anything that causes a lot of pain. However, you will have to accept some discomfort when you are trying to keep active. Setting a new goal each day may be a good idea. For example, walking around the house on one day, a walk around the block the next, etc.

In the past, advice had been to rest until the pain eases. It is now known that this was wrong. You are likely to recover more quickly and are less likely to develop chronic (persistent) back pain if you keep active when you have back pain rather than rest a lot. Also, sleep in the most naturally comfortable position on whatever is the most comfortable surface. (Advice given in the past used to be to sleep on a firm mattress. However, there is no evidence to say that a firm mattress is better than any other type of mattress for people with low back pain.)

MedicationIf you need painkillers, it is best to take them regularly. This is better than taking them ‘now and again’ just when the pain is very bad. If you take them regularly the pain is more likely to be eased for much of the time and enable you to exercise and keep active.

* Acetaminophen is often sufficient if you take it regularly at full strength. * Anti-inflammatory painkillers. Some people find that these work better than acetaminophen. They include ibuprofen which you can buy at pharmacies or get on prescription. Other types such as diclofenac or high dose naproxen need a prescription. Some people with asthma, high blood pressure, kidney failure, or heart failure may not be able to take anti-inflammatories. * A stronger painkiller such as codeine is an option if anti-inflammatories do not suit you, or do not work well. Codeine is often taken in addition to acetaminophen. Constipation is a common side-effect from codeine. This may make back pain worse if you need to strain to go to the toilet. To prevent constipation, have lots to drink and eat foods with plenty of fiber. * A muscle relaxant is sometimes prescribed for a few days if the back muscles become very tense and make the pain worse.

Physical treatmentsSome people visit a physiotherapist, chiropractor, or osteopath for manipulation and/or other physical treatments. It is debatable whether physical treatments would help all people with acute simple low back pain. However, physical treatments provide some short-term comfort and hasten recovery in some cases.

Other treatmentsTreatment may vary, and the situation should be reviewed by a doctor if the pain becomes worse, or if the pain persists beyond 4-6 weeks, or if symptoms change. Other pain relieving techniques may be tried if the pain becomes chronic (persistent).

What are the treatments for back pain other than simple back pain?

Nerve root painIn many cases, the treatment is the same as that described above for simple low back pain. Nerve root pain often eases and resolves over a few weeks. Physical treatments such as spinal manipulation may provide some short-term comfort and hasten recovery in some cases. Some people with persistent back pain that is caused by prolapsed disc pressing on a nerve may benefit from an operation.

Other causes of back painTreatments depend on the underlying cause. For example, pain caused by types of arthritis may be treated by various anti-arthritis medicines.

Can further bouts of back pain be prevented?

Evidence suggests that the best way to prevent bouts of low back pain is simply to keep active, and to exercise regularly. This means general fitness exercise such as walking, running, swimming etc. There is no firm evidence to say that any particular ‘back strengthening’ exercises are more useful than simply keeping fit and active. It is also sensible to be ‘back aware’. For example, do not lift objects when you are in an awkward twisting posture.

In summary – some points to remember

* Acute low back pain is usually not a serious condition – even if the pain is bad. * Most people recover quickly – often within a week or so. * Stay as active as possible and return to normal activities as soon as possible, including work. People with back pain who get active, and back to normal activities as soon as possible (including work) are likely to recover more quickly and are less likely to develop chronic (persistent) back pain compared to those who rest and do little exercise. * If the pain is very bad, you may have to rest in bed for a day or so – but get active as soon as possible. Begin slowly and be cautious. Bed rest does not promote recovery. You need to get your muscles going again rather than let them stiffen up by resting. * You may have to put up with some pain while initiating normal activities. * Painkillers taken regularly will ease pain while you are getting back to normal activities. * See a doctor if the pain gets worse, or persists more than 4-6 weeks, or if you develop any worrying symptoms (which are listed above).

Basic Exercises For Back Pain

Article by Bang L.

Back pain can be a very discomforting and even painful experience. This is why it is very important that you take the necessary steps to treat it and even avoid getting back pain in the first place. In order to help you with this matter, here are some basic exercises that can help improve your back muscles and guarantee that the chances of getting the pain in your back is going to be minimized. If you follow the exercises outlined in this article, you will be able to definitely avoid getting back pain due to very strong back muscles. Here are some basic exercises for back pain.

Sit-ups – this exercise is not only used to develop abdominal muscles and achieve the popularly aspired for “six pack”. Sit-ups are also able to improve the back muscles. This is because the muscles required to perform a proper sit-up includes both the abdominal and back muscles. These muscles are also the same muscles that strengthens ones core. Sit-ups strengthens the core of you body which in turn, properly and safely supports your back. This means that with regular sit-ups, you can be able to avoid various popular causes of back pain.

Back stretches – aside from weak muscles, back pain is also caused by over strained or over extended muscles. Over stretching makes your muscles strain too much to the point that it can reach maximum elasticity and cause pain. If you are about to perform any strenuous activity, you need to make sure that you stretch your back properly. In order to do this, you need to perform proper back stretching exercises like the back flexion stretch, side stretch, back extension McKenzie and the TFL stretches.

Weighted back exercises – this is a very effective way to really strengthen your back muscles. The weight that you add in your exercises can make your back muscles stronger after regularly exercising with them. The most popular weight equipment to use in weighted back exercises are dumbbells because they are very convenient. With dumbbells, you can do exercises like dumbbell rows, dumbbell pullovers, reverse flies and lateral raises. Aside from dumbbells, you can also use barbells as well as elastic bands as part of your exercises.

These are just some of the examples of exercises for back pain that you can incorporate in your daily exercise regimen in order to strengthen your back and avoid getting back pain. In order to do this properly, you need to see to it that you gradually ease into it by first doing a few repetitions and a few sets and then slowly adding more as you become more adept and stronger. You need to make sure that you do not overwork yourself with these exercises as it might cause back pain for you. This is something that you are avoiding in the first place.

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are the best ways to train your back at home with dumbbells. You can’t neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area. However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground. So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more. The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight. There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work. An alternative method of performing the DB Pullover is lying …
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Relieve Back Pain Core Strength Training

Article by Leena Marcos

There are several methods that can relieve back pains. The most beneficial method to both general health and back pain alike is core strength training. Since core strength training involves physical activity, it is a natural way to improve the way your body carries itself. Back pain problems are usually the cause of improper posture which in turn disrupts the alignment of the spinal bones.

Core strength training as its name implies involves specific training that strengthens the core of the human body that is the muscles that are responsible for holding the body upright. The core is that area of the body that starts from the limbs and ends below the chest. This includes mainly the glutei and abdominal muscles.

Having strong abdominal muscles is a key element in the support of the back structure as it holds the back in a way that it assumes a better posture. This benefit mainly derives from the fact that strong abdominal muscles prevent excessive pressure from becoming the sole responsibility of the back muscle and nerves. Consequently, instead of succumbing to the enormous pressure caused by a weak core system, the back muscles will be better equipped to erect the body in a comfortable position without damaging the spine, thereby preventing back pains. Exercising the gluteus area will ensure the core system of the body is stable. Therefore, exercising this area is necessary for a fully functioning core system. This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

There are various core strength training techniques that a person suffering from back pain can easily adapt to their lifestyles. These include, sits ups, crunches, Pilates and yoga among others. A few seconds of knee to chest exercises a day are one of the simplest exercises that people can do from home. Lying on the floor pull your knee towards your chest, hold for 5 seconds and release. Do the same on the other knee. Repeat for a number of times. This exercise helps to relax the spine disc and thus releases the nerves of the back from the unnecessary pressure which is caused by the closing of the spine disc.

Core strength training is a proven efficient method that generates long term benefits as opposed to temporary back pain relieve when treating the pain with over the counter painkiller medicine. Moreover, core strength training is a cheap equipment free therapy as it mostly depends on using the weight of your body.

This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

Back Pain Stretching Exercises – 3 Easy Back Exercises You Can Do at Home

When it comes to back pain stretching exercises I can speak from experience. Having herniated discs in my back twice and chose the option both times to heal naturally without surgery, I have come to compile a very good list of back stretching exercises that can help you get rid of a pain by simply implementing a few easy back exercises that only take a few minutes of your time.  

It is important to note that when you injure your back the first stages usually are inflammatory because your body is using a built in system to try to protect the injured area. Make sure before you start to do any exercising or stretching that the inflammation is gone or at least at a safe level so not to cause further injury.

#1 Leg Lift to Stretch Lower Back Muscles

 This stretch consists of lying flat on your back with legs straight out in front of you on the floor.

Keeping your leg as straight at possible slowly raise one leg at a time with hands clenched behind your knee and raise it as far as possible. Make sure you give it a good stretch and hold it for 30 seconds. Slowly lower it and repeat with the opposite leg. Repeat for three times for each leg.

 #2 Arm Stretch for Lower Back

 Start this back exercise by getting on your hands and knees. Lower yourself as far as possible so that you are resting on your heels if possible. Slowly reach out straight out in front with your arms at far as you can to give your lower back a real good stretch. Hold for 30 seconds, then rest for 10 seconds and repeat the process 3 times.

 #3 Torso Stretch

 Very easy exercise to do while standing with your feet apart at shoulder width.

Place your hands on your hips and slowly rotate from left to right. Sometimes this exercise is called the “wash machine” so think of it in this way if you can not visualize the action. This is not a race so take your time and do this for 2 minutes and then rest for 30 seconds. Do this for 3 repetitions.

 Once you do these easy exercises your back should feel better by being stretched out. A lot of people simply do not do easy stretching exercises that could eliminate or at least help lessen the amount of back pain they suffer. Do some kind of back exercise in your daily routine and in short period of time you may notice that your back feels a lot better and do not have to take medication for relief.  

Lower Back Pain Exercises

Article by Dan Eitreim

Lower back pain exercises – low back discomfort is incredibly common among people of both sexes (over 80% of us suffer from it), but women especially tend to experience lower back pain thanks to pregnancy, carrying around groceries and kids, plus the ranges of motion required by the different tasks they perform every day.

In order to deal with low back injury, it is important to do stretching and strengthening exercises to help find severe back pain relief and prevent further symptoms.

There are two reasons lower back pain exercises are the best way to relieve and prevent lower back pain:

Exercise helps to strengthen and increase the flexibility of the low back muscles, meaning that the muscles are better able to handle the movements made in the average day.Exercise removes some of the tension from the low back muscles, and the stretches that accompany an exercise program helps to loosen up the muscles

If you are experiencing lower back pain, your first line of treatment should definitely be to do lower back pain exercises to help reduce the pain as well as prevent it from returning. Not only do strengthening and stretching exercises help keep your low back disorder from recurring, but they help speed recovery from any backache you may already have.

As always, consult your family doctor before you start any new program of low back pain exercises.

There are a number of strengthening exercises that you can do, and each one has its specific benefits for your low back. In only 15 minutes a day, these treatments are beneficial to recover from and prevent future injury. The health benefits go well beyond any investment of time or effort:

Abdominal Crunches are great low back pain exercises to help strengthen your core muscles. They help to strengthen and stretch your lower back muscles as much as they do your abdominal muscles. Abdominal support is more important for improved back fitness than most of us realize.

Wall Squats are performed by pretending to sit with your back against the wall and your legs pushing you against the wall to support your weight. This exercise helps to work out your lower back and legs, giving them the strength needed to support your low back.

By raising your leg straight out in front of you and holding it there for 10 seconds, you are working out your upper hamstrings and lower back. You are also stretching your back and legs, and alternating legs ensures that both sides of your body get a thorough workout. This is particularly good as one of the lower back pain exercises you should do on a daily basis.

Pull a knee in to your chest as a stretch to loosen up the muscles in your hamstring and keep your lower back flexible. Alternate knees to loosen up both sides, and make sure to pull the leg tightly and stand straight for the most effective stretch.

Place your feet together and slowly stretch out over your legs and straight down, hold for 15 to 30 seconds. Be gentle, don’t bounce up and down. Just let the stretch happen. This will stretch the lower back muscles and help to improve and straighten your vertebra.

Get down on your hands and knees, and extend an arm straight forward. Extend the opposite leg straight backward, and keep your head steady. Alternate legs. This exercise is perfect to stretch and strengthen the lower back, and will help you build strength and regain mobility.

Lie on your back, knees bent to place your feet flat on the floor. Place your hands at your side and lift your rear end and hips off the floor with your back muscles. Roll as high onto your shoulders as possible, and hold for 10 to 15 seconds.

Lie on your back and bend your knees to place your feet flat on the floor. Place your hands on the floor beneath your shoulders and use your hands and knees to lift your body off the floor to form a table shape. Hold for 20 to 30 seconds before going down to the floor.

If you’ve been suffering from any sort of chronic or acute low back injury, these lower back pain exercises can help you heal and finally find the relief you’ve been looking for!

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Lower Back and Neck Pain – A Look at Their Various Causes

Article by James Martin

Lower back and neck pain are certainly typical ailments and the hunt for alternative remedies has steadily grown since we discover the unwished-for results of prescription drugs, like acetaminophen. Natural herbs are one means you’ll be able to choose to assist in countering and alleviating neck and lower back pain.

As stated by the National Pain Foundation, some back and neck nuisance might possibly be induced by inside organs which aren’t even near the backbone or spine. In case you go through consistent or serious ache, get in touch with your doctor or a neurologist to help you locate exactly the reason for the trouble. And even if numerous pure substances obtained from plant sources are regarded as safe, several might have uncomfortable side effects on your body. When thinking about using natural herbs for lower back and neck pain, explore premier health websites to examine potential medicine interactions and precautionary measures.

Lower back pain can be brought forth by exerting too much pressure on the muscle tissues of the posterior part. This takes place when the muscle is torn or excessively elongated owing to straining physical work like lifting or abrupt motion. Quite often, the soreness is confined within a specific region. One more potential reason for lower back pain is actually a herniated disc.

The back comprises discs known as herniates. Herniates feature a tender, interior core which can at times get out due to harm. In case this occurs, force is exercised on the spinal nerve and causes nuisance and a tickling feeling that can be experienced up to the legs completely. Cracks or a late time of life can also have an effect upon the joints that bind the vertebrae in the back. When the vertebrae slide against one another, nerves can be squeezed tightly and cause lower backache.

Neck nuisance is a consequence of disorders with the nerves, connective tissues, muscles, bones, articulations or spinal column. The most widespread causes include physical damage or deterioration on any of these vital constituents, whilst more uncommon causes consist of tumors or contagions.

The most usual reason for neck ache is harm to the muscles and ligaments or connective tissues. Any hasty turning or jerking like that gone through in vehicle hits, sports injury or a collapse can cause nuisance.

Diseases characterized by inflammation such as degenerative joint disease and rheumatism can bear upon the neck by generating rheumatic bone spurs or joint wear and tear, which brings on more marked, continuing nuisance.

As individuals grow older, the discs located in the neck are vulnerable to deterioration, which can lead to disc degeneration. This places strain on the backbone and can bring forth unrelenting neck pain. Other more exceptional reasons for nuisance comprise tumors, contagions, inherited disorders and medical problems, for example myelopathy and stricture.

Want Back Pain Relief – Try Muscle Stretching Exercises

Article by Dianne M. Buxton

Much back pain is from habitual poor posture either standing and often from sitting as well. Yet you can train yourself for good posture and reap many other health benefits too.

Back pain relief is possible by performing muscle stretching exercises. The source of your back pain is most likely a problem with your posture, or some kind of repetitive motion you do every day. If your pain is sharp and does resolve with rest and icing, you should definitely get checked out by a health care practitioner.

Normally, however, postural pain relief is achieved with muscle strengthening, and gentle and frequent stretches.

A huge lifestyle change is not required, this is something you will find fairly easy to do. It may be your style to simply follow along with a routine on a DVD. I don’t think this is a “woosey” approach at all.

If you’ve decided to learn at home, watch a DVD work out once through, to absorb the pace and the language used. In most cases trainers are not going to use cryptic or clinical nomenclature, but create routines that are extremely user friendly.

It is good to note, however, especially if you are shopping on line, the credentials of the trainers you choose for instruction.

Inspiration counts too! I personally enjoy work outs filmed outdoors because I do not get out to exercise enough as I would like, myself. I’m sure I am not alone in this situation. It’s good for the brain, in fact studies have shown, that persons who get to view greenery and blue sky learn faster and better than those who do not.

(It makes no difference whether they work next to a window and can view the outdoors, or whether they hang a picture in their office.)

Any work out you pick will probably need to be done three times a week to be effective. Once you start, after a few weeks if you start skipping it at all, you will start to remember once again that old stiff feeling that you actually got rid of!

But that is a good sign….your body has changed its perception of ‘normal’.

A whole body work out will include a warm up, and stretches that accommodate your upper back (neck, shoulders, arms, chest), and your mid and low back too.

Stretches for Lower Back Pain

Article by john gmillano

Lower back problems can easily be very agonizing and can practically render the individual incapable of completing daily matters that usually would be of no concern, however there is a way to minimize this discomfort and this is through performing stretches for low back pain. These kinds of stretching exercises are meant to help loosen the muscle groups in the lower back and make it to where the person is no longer having to deal with the pain on a daily basis. It is essential to note that this may not relieve the pain entirely, however it can help to decrease the pain substantially if the individual keeps up with performing the stretches each day in an effort to loosen up the muscles in the back.

Maybe the best stretching exercise for lower back pain is known as the Cat Stretch. This involves the person getting onto their hands and knees, then simply slowly and gradually arching the spine like a cat would do when they stretch. When exhaling the person should press their spine towards the ground. The key benefits of this stretch is that it is carefully working the muscle groups in the spinal area and is great to do the very first thing each morning in order to have more range of flexibility during the day. And the more one performs exercises, the more unlikely they’re going to have soreness in their lower back during the day.

One more back exercise that many people have found effective is those stretching exercises that stretch the hamstrings. Why is this? Due to the fact many people are experiencing back pain a result of the muscles in their legs not being able to bend with the person. Consider the fact anytime a shoe hurts the feet that most people experience this in their back, the same can be said of stiff and inflexible muscles. With this exercise the individual simply needs to sit down with one leg stretched out to the side, the other leg tucked up close to them. Get hold of the foot and bend over to stretch your hamstrings you are going to feel the lower back area being extended as well. Most people refer to this as a common runner’s stretch. And discover that by performing this each morning before they go to work or just to start their day is a great way in which they lessen the back pain which they feel during the day.

Any time lower back pain makes the day go by slowly and painfully, then the person should make sure that they are doing anything they can so as to help to reduce the pain. You shouldn’t have to take medications or use ice packs when exercises for lower back pain can be implemented to resolve the problem.

These are some stretching exercises which can assist in alleviating lower back pain by looseningmuscles through the lower back and more importantly through the legs. A lot of lower back painic caused by tight hamstrings dragging on the lower back.
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Upper Back Pain Exercises That Work – 3 Effective Exercises to Relieve Your Back Pain

Many health conditions can be minimized with the right exercises. To reduce your upper back pain, exercises will need to be light to moderate to ensure you do not cause further damage to your back.

You should also speak with your doctor before beginning an exercise regimen. Your doctor should be able to assist you in finding the perfect exercise regimen to meet your overall needs.

Upper back pain exercises are not difficult and generally should not cause you to be in more pain. By exercising the upper back muscles on a regular basis you are giving them essential flexibility to avoid future pain. In addition to the prevention of back pain you can also reduce existing pain with the right exercises.

Here are some recommended exercises that you should discuss with your doctor:

1. The first exercise is the Pec Stretch. You will need to stand in a doorway for this.

Grab onto both sides of the frame and lean forward. You should begin feeling your chest muscles tightening. Hold your position for about 15 seconds and then release. You should do this particular exercise in intervals of three.

2. The second exercise is called Mid Trap Exercise. For this exercise you should lay flat, with your stomach to the ground/floor. You will need a pillow. It should be put under your chest for this exercise. Your hands should be at your sides but outstretched.. Raise your hands slightly into the air until you begin feeling the tension. Essentially you should be squeezing your shoulder blades together. Repeat this for at least 10 times.

3. The final exercise you should consult with your doctor about is the Arm Slides. This is another very simple exercise to do.

All you need is a wall for this exercise. You need to stand flush against the wall with your palms facing out. Move your hands slowly but constantly up the wall. Once your hands are over your head you can slowly glide them back down to your sides on the wall. Repeat this at least 10 times.

As you can see, upper back pain exercises are fairly simple. Taking a few minutes a day out of your hectic schedule could prove to be in your best interest if you want to avoid upper back pain. These exercises should be done even on the days that you are not suffering from back pain, to prevent future back pain.

Back Exercises for Lower Back Pain

Article by AlnwickKajetan

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

One of the exercises for lower back pain you can stretch and bolster your back just by sitting on an exercise ball with your feet flat on the floor. Start by lifting just your heels from the floor, one at a time. Then raise each foot, then each leg up higher and higher. Do not go up high enough to cause more pain, as the goal is back stretching not making the difficulty worse.

Do some arm circling motions to loosen up your shoulders. Doing this at the beginning of the exercise regimen and at the end will serve as your warm up and cooling down exercises.

These exercises should be done in a controlled fashion to stretch and strengthen not only your back muscles but also your abdominals. These targeted exercises improve coordination and develop better posture as a result of the strengthened back and abdominal muscles. Exercises that are targeted specifically for treating lower back problems have been shown to be the best for protective treatment.

To take this exercise to the next level, as before make the contraction nice and hard by exaggerating the curve in the back, lift the pelvis off the ground towards the ceiling into the bridge position, supporting through your shoulders.

Of course, after you have healed the spinal issues, you can try exercises for lower back pain that will allow you to eliminate future problems and heal a little quicker than you might have otherwise. With so much to consider, you might feel a little bit overwhelmed, but you shouldn’t. You simply need to take the time to figure out what kind of pain you have, why that pain started, where it’s coming from, and which issues will be best for your specific needs.

Most back pains are caused by an imbalance between muscular strength and muscular flexibility. With yoga, you can work on both-but keep in mind you cannot do all yoga poses. You will have to check with your doctor first which poses are safe for you to do and which ones are not.

Do the same sequence, but use your wrists as a fulcrum. On the down stretch, point your pelvis toward the floor, and let your neck and head tuck in. On the up stretch, point your butt toward the ceiling, and let your neck and head stretch up too. Some people find it’s easier to picture this sequence as a snake arching out and contracting.

Another good stretch to do starts in the same position, feet slightly apart. You want to place your hands on your lower back with your fingers pointing down and bend backwards as far as you can without bending your knees. Hold that position for about five seconds and then slowly come up to the starting position again.

Another clear benefit of doing a stretching exercise for lower back pain [http://dr-mark-carrano.newhaven065.com] is it can help prevent future injuries. How many different medications can boast that claim? When working on giving your back muscles more strength your also reducing the chances of injuring them with the many stresses we give our backs on a daily basis.

When done correctly and with sufficient weight, the leg press can be a very effective exercise. But most gym goers throw on a ton of weight, aren’t very flexible and try to feed their ego by pushing some big weight. When doing this they are very likely to lift their lower back off the pad that is keeping the integrity of the spine. When this happens with all that weight on the leg press, injuries will happen.

These exercises for lower back pain should help you to experience pain relief and could result in better posture. They have also proven to be effective at strengthening not only the lower back muscles, but also the abdominals as well.

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