Low Back Pain Exercises – Find Out the Most Efficient Techniques

Article by Tom Charles

Back anguish is experienced by a great deal of people. This plaguing situation could be found to arise anyplace in the lower area of the ribs to above the legs. These parts of the body are most vulnerable to problems mainly because they function as the connectors of the upper and lower sections of the body. Thus, they put up with most of the body’s weight.

Many people have sought various treatments already. But more often than not, they do not seem to provide instantaneous ease. If ever this scenario applies to you, getting into low back pain exercises may help decrease the severity of the pain.

Low back pain exercises can be of great help to you since most types of low back pain can be eased if the muscles have proper strength training. Proper muscular activity enables the muscles to withstand the weight of the upper and lower body, as well as the force from strenuous activities.

There are many low back pain exercises recommended to sufferers of acute back pain. For this condition, the pain has to be addressed first. Once it is gone, gentle strengthening exercises could be pursued. These would include strength training for the abdominal area, back and legs. These can be complemented by stretching exercises.

More specifically, some low back pain exercises through stretching could be in the form of walking and biking. Low back pain exercises for strength training would include workouts focusing on the stomach and buttocks, like swimming. Finally, low impact aerobics with machines can be beneficial too, like elliptical or step training. If you want to get serious with the training, you might want to work with a personal trainer and/or a physical therapist.

Then again, low back problems workout routines should not be deemed as the end-all resolution to your issues. For those who notice no changes regardless of religious exercising, you have to re-consult with your doctor. There could possibly be other underlying conditions, the far more severe ones that might be producing the anguish.

Elbow Pain When Weight Lifting

Article by Alex Miller

Feeling elbow pain in your weight lifting endeavors can be very annoying and frustrating, let alone maybe downright excruciating. Usually the pain becomes chronic, that is, it seems to never go away. You may be given the advice by a health care professional to rest completely by not lifting weights at all for awhile. Then, you start lifting again and the pain is back. Sometimes just turning a door handle or picking up a small object is painful. First of all, take the mystery out of your ailment; see a doctor for the proper diagnosis. If it is something as serious as a tear, you may only be making it worse by working out.

Typical Causes of Elbow Pain

Typically, elbow pain is caused by injured tendons and is either called tennis elbow or golfer’s elbow. Tendons are connective tissue made out of collagen (a type of protein). Tendons usually attach muscle to bone. Tennis or golfer’s elbow is generally causes by unnatural torque forces on the elbow and forearm. This means that there is no one single cause. It is not usually the result of a direct weightlifting accident but can be. It is rather usually caused by bad or improper lifting form. Obviously you don’t have to play either tennis or golf to be afflicted. Golfer’s elbow is sometimes called thrower’s elbow. Usually, both are caused by some kind of power overload in the forearm attached to the affected elbow. To know which is which, you need to know where on your elbow the pain is located.

Tennis Elbow

The medical term for tennis elbow is Lateral Epicondylitis. Lateral is a term for anatomical position and means the tendonitis is on the outside of the elbow away from your body. Epicondyle is Latin and refers to the end part of the humerus or upper arm bone. Epi means “upon” and condyle means “knuckle.” It hurts where the tendons and muscles attach to the bone area called the epicondyle. There may be a tear or only a strain. Those who suffer from tennis elbow represent about 3% of the population and usually they are between 30 to 50 years of age. The symptoms are pain on the outside of the elbow when having to forcefully grip anything. Sometimes it hurts just to shake hands or use a knife and fork. There may or may not be visible inflammation.

Golfer’s Elbow

The medical term for golfer’s elbow is Medial Epicondylitis. Medial is a term for the anatomical position and means the tendonitis is on the part inside the elbow closest to your body. Medial Epicondylitis is the inside knuckle of the elbow. Pain can be felt when doing such exercises as chins, curls, rowing, dumbbell flys and the like. It is usually felt when the wrist is turned inward with an axial motion. There may be no visible swelling.

Personal Anecdote

I once had a job bending over and lifting many 150 lb. monitors from off a pallet up, over and down into a large box. My back could handle it well enough; it was like doing a combination row-and-deadlift with a twist to the side. My hands and forearms were about 4 feet from each other to grip and press the side handles of the monitors in a very unnatural fashion. The pressure it put on my elbows, however, was enough to give me golfer’s (thrower’s) elbow. This was very painful and I consequently could not do weight chins without pain, especially on the inside of my right elbow. It got better only after not lifting anything heavy for awhile and abstaining from weighted chins.

Immediate Treatment

Initial treatment should be first aid known as R.I.C.E.

• Rest – Stop using the afflicted part.

• Ice – 10 minutes on, 10 minutes off for an hour (or whatever feels comfortable).

• Compress – Wrap a compression bandage around the injury. This may keep down the swelling.

• Elevate – Keep the injured part propped up and elevated above the level of your heart. This may help keep down the swelling.

Clinical Treatment

Most people will get better with rest and using Nonsteroidal Antiinflammatory Drugs (NSAIDs). Your doctor may inject Corticosteroids in the tender area where the tendon attaches to the humeral epicondyle (elbow knuckle bone). You may have a couple follow up injections along with 2 or three months of prescribed rest. Corticosteroids are powerful anti-inflammatory drugs. The problem is that they sometimes work so well that the athlete thinks he is already healed and then goes out stressing the injured part to the max only to make the injury worse than before. The possible side effects indicate they are only to be used short term. There are studies that show long term use may cause symptoms to re-occur to where you’re back at the beginning again. A conservative rehabilitation program is usually the best. If your doctor says you need surgery, research this well and perhaps get a second opinion.

Prevention and Care

• Always keep at least a slight bend in your arm when lifting–especially with heavy weights.

• Lighten up on the weights.

• Perform exercises with strict form. If a lift doesn’t feel natural then don’t do it.

• After healing, avoid those exercises completely that give you pain or at least do them only partially in a safe way with a lighter weight.

• Do gripping exercises on a regular basis.

• Stretch your forearm extensors. This is a passive stretch: Extend your right arm straight out with palm down. With your left hand, pull your right hand down and back so your right palm faces you. This will stretch your right forearm extensors. Hold for 7 to 10 seconds. Repeat.

• Ask your doctor if an elbow compression strap will work for you. This is a strap that wraps around your forearm about 2 to 3 centimeters down from your elbow. It puts pressure on the tendons at the compression point thus somewhat relieving the pressure on tendons at the elbow joint. It works on the same principle as that of putting finger pressure on a guitar string. The pressure on the string is relieved above the fret point.

We can avoid weight training injuries with simple common sense. Unfortunately, elbow injuries last for a long time and may never completely go away. Prevention is the most important thing.

It is important to use a weight lifting wrist strap when using weights that are normally difficult to hold. Wear a wrist strap properly withadvice from a personal trainer in this free video on weight training. Expert: Jason Morgan Bio: Jason Morgan works as a personal trainer in Carolina Beach, North Carolina, and holds a certification through The International Sports Sciences Association. Filmmaker: Rendered Communications Series Description: It is important to use wrist straps and eat a low carb diet when wanting to build muscle. Identify muscle building techniques with advice from a personal trainer in these free videos on building muscle.
Video Rating: 5 / 5

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Top 10 Lower Back Pain Exercises

Article by Jack Woo

Most people who suffer from lower back pain have this misconception that they need plenty of rest and refrain from activity for some time. In fact resting, especially on bed, is not desirable. If you do not experience any other serious medical conditions, other than back pain, then you should stay active.

You should be able to start exercising when you no longer feel any acute pain. Lower back pain exercises will help you to recover and also prevent from future back pain. Right types of exercises will:• Improve your posture• Improve flexibility and strengthen your back• Reduce weight• Prevent falls

A complete Lower Back Pain Exercises program includes:• Low impact aerobic activity such as swimming, walking and bicycling to improve blood flow and help speed up recovery and maintain your health. • Strengthening exercises for your back, stomach, and leg muscles.• Stretching exercises to condition your muscles and supporting tissues to be more flexible• Yoga, Pilates and Tai Chi combines low-impact movement and meditation. These are very helpful in preventing recurrences of lower back pain as they are designed to achieve a physical and mental balance.

Exercises for Lower Back Pain

1. Partial crunches strengthen the abdominal muscles

Lay your back on the floor with knees bent and shoulders raised slightly. Exhale as you raise your shoulders, and inhale on the way down. Do this slowly 8 – 10 times with the arms across the chest or hands behind your neck. Do not pull your neck up with your arms. Gradually increase the number of repetitions as you get physically stronger. This exercise strengthens your back and stomach.

2. Pelvic Tilts

Lie on your back, bend your knees, and keep your feet flat on the floor.Press your lower back into the floor. Tighten your buttocks muscles.Hold for five second while inhaling and out smoothly while exhaling. When you are comfortable with this exercise, hold your breath for 10 seconds and put your feet farther away from your body.

3. Wall Sits

Stand with your back against a wall with your feet apart at shoulder width and about one foot from the wall. Slide your back down slowly until your thighs are parallel to the ground.Your back must be against the wall at all times. Hold the position for 20 to 30 seconds and then slide your back up the wall. Repeat this process 5 to 8 times, depending on your fitness level. Increase your hold time by 5 to 10 seconds as you are more comfortable.

4. Assisted Hamstring Stretches

Use a rope, belt or a piece of towel to assist you in this exercise. Lie on your back with legs extended. Raise the leg that is wrapped with the towel into the air and straighten the knee. Pull the towel so that your toes bend towards your face. If you do not feel the stretch on your hamstring, pull harder and raise your leg higher. Hold for about 10 to 15 seconds. Repeat 3 times for each leg.

5. Press-up Back Extension

Lie on your stomach with your forearms supporting your body. Push your hands downwards to raise your shoulders. Relax your stomach and allow your back to arch slightly. Make sure your hips and pelvis remain on the floor. Hold for 10 to 20 seconds, and then relax. Repeat 3 times.

6. Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Gently bring one knee up to your chest until you feel the stretch in your lower back. Keep the other foot either flat on the floor or extended. Hold for 10 to 20 seconds. Switch leg and repeat the process a few times.

7. Bridging

Lie on your back with knees bent and your feet either flat or heels on the floor. Tighten your abdominal muscles and squeeze your buttocks. Raise your hips off the floor until your shoulders, hips and knees are in a straight line. Hold for 10 seconds and then slowly lower your hips to the floor and relax. Repeat about 10 times. Use your hands to balance your body and avoid pressing downwards to help with the lift. Use only your shoulders and feet for the downward force.

8. Bird Dog

Kneel on the floor with both hands firmly placed apart about shoulder-width. Tighten your abdominal muscles, lift and extend one hand and the opposite leg while balancing on the other hand and knee. Hold for 10 seconds then return to hands and knees on ground position. Repeat using the other hand and leg. Do 5 repeats on alternate hands and knees.

9. Cat and camel

Kneel down on all fours and keep your head straight so that you are staring at the floor. Exhale and slowly turn your face toward the ceiling while allowing your lower back to “sag” slowly into an arch. Do not force it down. Inhale and then arch your back in the opposite direction by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated and controlled by your lower back. Repeat three times in each direction.

10. Hip Roll

Lie flat on your back with your knees bent and your feet flat on the floor. Fold your hands across your chest or flat on the floor at your sides.Roll your knees to the left until they touch the floor, without moving your upper body. Hold for 3 seconds.Return to starting position and do the same movement to your right this time. Do about 10-15 reps for each side.

Select five exercises to do per session and the other 5 the next. Rotate them on subsequent days. All the exercises should be done on a firm but soft surface, like a yoga mat or carpet. If you feel any pain, stop immediately.

A physiotherapist can help you to decide when and what stretching and strengthening exercises are appropriate and how to do them.You should refrain from participating in these activities during recovery:• Golf• Contact sports• Racquet sports• Jogging• Dancing• Weight lifting• Sit-ups• Toe touches while standing• Leg Lifts (Lifting both legs while lying on your back).

Ask your doctor or physical therapist whether there are additional exercises that will work best for you.

Repetition of the lower back pain exercises will help you increase flexibility, build endurance, and strengthen specific muscles to support your spine. These exercises will expedite your return to normal work and social activities. The positive benefits of exercise not only improve strength and flexibility but also change and enhance your attitudes toward your disability and pain.

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Back Exercises at Home – Easy Workouts to Relieve the Pain

Article by Johnny Richardson

In a country where back pain is so widespread, few people realize the benefit of regular back exercises at home. Back pain affects up to 80% of Americans, according to recent research. The one big (of course not the only) reason so many people suffer from it is that, as individuals, we just aren’t active enough.

Regular back exercises at home can help you relieve pain and enjoy a better health. There are plenty of easy workouts to help you achieve that goal. Here are two:

The dorsal raise – this is a lower back workout and is done lying on a mat, facing the floor.

With your hands on the forehead, slowly lift your shoulders backwards to between 4-6 inches from the floor. Remember to keep your shoulders relax as you bent backwards. Keep the position for about 2 seconds, then slowly return back to the horizontal pose. Ten repetitions per session should be enough.

If your back muscles are too week, you can also use your arms to push yourself backwards. You should stop if you feel any pain.

Here is another back stretching exercise: It’s done while lying with your face up, the knees bent and your feet on the floor.

With the back flat on the floor, slowly lower your knees sideways in a rotating hip movement, until you feel a stretch. Keep the position for 20 seconds, then slowly return to the initial position. Repeat this 10 times.

Before attempting back exercises at home, you need to keep in mind this word of caution tough: If you suffer from a sore back, some exercises can actually worsen the condition. You should avoid workouts like straight or bent leg sit-ups as well as lifting both legs while lying on your back (leg lifts). Avoid also lifting heavy weights above the waist and touching your toes while standing.

Back Exercises For Lower Back Pain

Article by Dan Eitreim

Back exercises for lower back pain can be classified into two main categories…those for an injured back, and those that are meant to prevent injury. Both are important.

Lower back pain can be a real problem, and millions of people suffer from it every year, in fact, according to an article on “More than 50 million Americans deal with chronic pain, at a cost of more than $ 100 billion annually.”

The main problem is that the lower back (the lumbar region) is particularly susceptible to injury. It is the area that is tasked with supporting all of our body’s weight bearing activities.

If the muscles are allowed to get weak or inflexible, injury occurs. Starting a program of back exercises for lower back pain should be a priority for all of us.

Back Exercises For Lower Back Pain – The Injured Back

Unfortunately there will be times when you pull or strain your back, and you will suffer from lower back discomfort. The biggest culprits are when we undertake a strenuous physical activity (like some sort of sporting activity) without properly warming up and stretching first. Another big cause of injury is when we lift a – too heavy – weight with our back muscles and not our legs.

It hurts – big time – and all we want to do is get some rest and crawl into bed. But, that is a big mistake. Medical professionals now believe that you need to move to improve. Not moving will allow the muscles to stiffen as well as become weaker making the recovery time much longer as well as increasing the possibility of further injury.

In the beginning moving and exercising may be uncomfortable, however it will help you to recover far quicker. But you have to take care to do the correct back exercises for lower back pain…. These back pain exercises have to be gentle, and help to stretch and strengthen the muscles in your back, which will give you lower back pain relief and help to speed recovery.

The back exercises for lower back pain that you need to do can be done at home with no special equipment making them ideal.

To avoid further injury, you will need to gently stretch your back. Take care to never cause any pain – you should only stretch to a comfortable position. Begin the exercises slowly, and over time and as your back begins to heal, extend the stretches and the amount of time that you perform them. Your target is to stretch to a comfortable position, and hold it for at least 20 seconds.

As you continue doing stretches every day, you will find your flexibility rapidly increases…this will go a long way to prevent future injury.

Back Exercises For Lower Back Pain – Don’t Bounce!

Take care to gently stretch and hold the position…too many people bounce or jerk into position which is not beneficial as a stretch and can cause injury.

If you are in a chair at a desk or table you can easily perform the chair stretch, and ensure that your back is being exercised. By leaning forward in the chair you are stretching your lower back, but being gentle in the process. Holding this position for at least 20 seconds, and repeating it three times is beneficial.

With any sort of exercise, if you feel that your back is getting worse, or there is in fact more pain you will need to stop the exercises immediately. However, by taking reasonable care, this rarely happens and you will begin to feel better very quickly.

Back Exercises For Lower Back Pain – Preventative Exercises

The cat stretch is another very popular and easy exercise to perform on your back, and can help to release all of the tension that has built up.

You will need to get down on all fours, and arch your back while contracting your stomach muscles, and letting your head drop. As you let your back drop you will need to raise your head. Repeating this exercise three times can ensure that your back is being stretched.

As a side benefit…this one can also work to strengthen your lower back and abdominal muscles which will help prevent future injury. Not to mention that it feels good and gets the blood flowing! It can be an invigorating way to start (or even end) the day.

Lunges, sit ups, and torso twists are also very good back exercises for lower back pain, and all of these can be done daily. Don’t neglect the abdominal muscles. They play a key role in back support!

Even if you are not suffering from lower back pain at the moment, by keeping your back exercised it can prevent injuries in the future. As a precaution…Take care to stretch and warm up before any strenuous physical activities – and make it a point to lift with your legs!

Staying flexible, strong, and using back exercises for lower back pain whenever there is a problem…and you will soon be back pain free.

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Preventative Back Pain Exercises

Article by Dan Eitreim

Here are some simple lower back pain exercises that can save you from a life of chronic pain…There are millions of people around the world who suffer from back pain, some estimates say that over 80% of us will be afflicted at one time or another. So, it’s worth our time to learn a program of back pain exercises.

Typically, we think of back pain as being associated with hard physical labor or sports, but it can be created just as easily by sitting in front of the computer all day! If you are trying to find a way to get rid of your back pain, or just prevent it from happening, there are a number of back pain exercises that you can do.

Here are some basic flexibility and strengthening exercises to help with your back aches. Each of these back pain exercises works to help strengthen your back as well as tighten abdominal muscles. (The support you get from your abdominal muscles plays a bigger part in whether or not you have back pain than most of us realize.)

Each of these back pain exercises will either loosen or work out the muscle and soft tissues. Making sure your muscles are flexible and strong will help you with any problems you may now have as well as prevent future occurrences.

Take a few moments to learn how to do the exercises properly. They will work better, faster and be more effective if you do. An extremely effective exercise program of back strengthening exercises can be done in only a few minutes a day.

Caution – as always, check with your physician before undertaking any workout treatments.

Back Pain Exercises – Warm UpThe first step is the warm up, and it is one of the most important phases of the exercise. Warming up ensures that you don’t strain or injure your back muscles when working out, and helps to loosen up any pain in your lower back.

Few if any of us truly enjoy doing exercises (even gentle stretching exercises) so we tend to just jump right in and skip the warm up phase. This is a big mistake and is the cause of virtually all exercise related injuries. Working out with cold muscles is a recipe for disaster, one which can be easily avoided by taking the time to warm up first.

Spend a few minutes stretching in every direction to loosen up your muscles.

Run in place (brisk walking works just as well) or cycle for a few minutes to get your blood flowing and your heart pumping.

Do some simple stretches like:

Bend over and touch your toes. Don’t “bounce” into it, slowly relax into position and hold. bouncing into position while doing your back pain exercises won’t help and can cause injury. Straighten and spread your legs – then bend over to place your hands on the floor. If you can’t quite reach the floor, that’s OK. Just relax and let your body stretch into position. It may take quite a few sessions to get there, but every day, you will get more and more flexible. Do some simple yoga poses, most yoga poses are excellent stretches plus as a side bonus – they work wonders on tension relief and help you develop correct posture too. Do forward and backward bends to loosen up your muscles and related soft tissues. Roll your neck and shoulders, and do some twists to get your muscles ready to work. (Be gentle, we we want prevention, not injury.)

Back Pain Exercises – ExerciseOnce you have warmed up sufficiently, it is time to get started with actually doing the exercises to eliminate backache. Each back strengthening exercise is designed to double as both an excellent stretch, and simultaneously as a work out treatment for other areas of the body.

We highly recommend that you work out other parts of the body while training your back. If you only condition your back, it won’t help you strengthen your core muscles.

Doing these back pain exercises is a great way to strengthen and develop your abdominal and oblique muscles as well as your back muscles.

1. Lie on your back with your feet raised straight into the air and your arms extended to the right and left sides. Slowly lower your feet to the floor on one side and hold it until you feel that your back and stomach muscles will give out. Repeat on the other side. Keep alternating right and left sides for as many “reps” as it takes to reach the point where you just can’t do any more.

Rest 15-20 seconds…At first, your fitness conditions may require that you rest a bit longer but as you get into better and better shape, your recovery period will lessen.

2. Lie on your back with knees bent and feet on the floor. Roll up onto your shoulders with your hands clasped tightly beneath your buttocks, which you will raise off the floor with your abdominal and back muscles. Hold 20 to 30 seconds, relax, and repeat as desired. (Don’t let the simplicity fool you…this simple routine is a great technique to relieve and heal back pain.

3. Extend your arms straight out above your head as you lay on your stomach with your legs straight. Raise your head, upper torso, and feet a few inches off the ground. Hold for 3 seconds. Repeat 5 to 10 times. This bowing of your spine can go a long way toward relieving any minor ache you may have. Again, ease into the stretch, don’t bounce.

4. Assume a push up position with your legs extended straight out and your hands beneath your shoulders. Push up until your arms and legs are straight, and hold for 10 seconds. Lower yourself to the floor, rest for 5 seconds, and get back up into plank position. Repeat.

Alternate these exercises with some of the other available back pain exercises for only about 15 minutes a day, and soon this activity will make you feel so energized, pain free and refreshed that you consider your exercise time of day as a real treat!

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McKenzie Exercises in Low Back Pain- Systemic Review

The concept of health care is very essential in the whole world to all the people as health is one of the basic needs of human beings. From a general definition, healthcare or health is the act of treating or prevention of diseases in human beings. As a field like any other fields, health care is offered by specialists and professionals in medicine and other fields like dentistry, nursing, allied health, and pharmacy. All over the world especially in the United States of America there are political issues that surround the provision of health care that brought about increased debate in the public arena. As a result of this, the process of health care provision is left to the professionals and hence has been made to look like a business in this country.

In this study, the concept of medical health care will be looked in details by addressing the importance of exercises in relieving back pain among patients. On this basis, in order to competently tackle this question research will be conducted among the back pain patients within the Anglia Ruskin University. This study will outline the advantages or importance of McKenzie exercises in low back pain among the patients. In line to this, other aspects that are considered in reduction of back pain among patients will be discussed as will be illustrated in the literature review. It is of importance to note that, the main aim of this study is to provide solutions to patients with back pain by providing encouragements to them on how they can take part in any kind of exercise for their own benefits.  Studies have indicated that patients with persistent back pain should be intervened with psychosocial factors. On this basis, therefore a comparison will be made between the psychosocial therapy and physical therapy in the treatment and prevention of back pain among patients. In this case, the physical therapy will be derived from the McKenzie Approach to back pain.

From a wide range of evidences, patients with back pains are encouraged to resume to their daily activities as soon as they are released from the hospitals in order to help them reduce their pain related disabilities. The main aim of conducting this research is to add to the limited knowledge on how this reduction of pain related disabilities would be achieved among the patients. It should be noted that, there are some other ways of reducing back pain which include behavioral interventions and psychological factors. In this case, most of the studies that have been conducted have concentrated on these two methods which have resulted to limited evidences in physical methods of reducing back pain. This study therefore intends to widely outline the physical method as portrayed by McKenzie and its effectiveness. It is of more importance to note that, the management approaches that are based on physical exercises and cognitive behavioral principles are said to be more effective in reducing functional disability in back pain.

From this it can be argued that, physiotherapy is more effective in reduction of back pain than psychotherapy or cognitive behavioral therapy. This is because when a patient engages him/herself in exercise the whole body is pronounced health and hence the spinal cord is in a position to get adequate flexibility. As a result of this, it would be more advisable if these patients would be allowed to resume to their normal activities once they are freed from the hospitals. As it will be evident in this study, researches have indicated that McKenzie Approach is one of the best and hence most commonly used approach by physiotherapists in the management of back pain among patients. The main reason for this is that, McKenzie physical approach is a biomechanical method that is usually based on the categorization of the conditions and patients’ directional preferences that act as a guide to the prescription of particular physical exercises. Basically, this method has earned a lot of support from various physiotherapists as the patient is typically enabled to take great control of his/her situation. Additionally, this method is consistent from the prescription of the doctor where the patient is advised to continue practicing until he/she perfects.  Despite the fact that there are limited evidences in support of its effectiveness, it has been proved as the best method in the reduction of back pain.

It is of great significance to note that, when the doctor’s prescription are followed accordingly there will be great changes that will be experienced between two patients with back pain where one uses physiotherapy approach while the other one uses psychotherapy approach. In this case, the aspect of exercising is long run as it will keep the whole body fit. Additionally, the core cause of the spinal cord pain is a determining factor of which method of pain reduction should be used. This study will prove the hypothesis by making a critical comparison between the two approaches. From the results that are obtained in this study, different people especially the victims of spinal cord pain and doctors will benefit in the treatment of back pain.

2.0 Problem statement of the study

Globally, many people have been affected by the low back pain which is believed to affect more than 80% of people at some stages in their lives. It should be noted that, the low back pain is believed to bring about more sick leaves and disabilities among the patients than any other medical condition. As a result of this, this medical condition has triggered a lot of interest among many doctors all over the world.  The most interesting factor about this medical condition that increases the need for research is that it can be acute, sub-acute or even chronic in nature. This aspect has increased the number of people dying from this medical condition in the whole world and hence greater need for research.  Notably, if no sharp and active measures are taken within the onset of low back pain the symptoms usually show significant improvement within few weeks.

Studies have indicated that low back pain is caused by factors that originate from the musculoskeletal complications which are referred to as non specific low back pain. It should be noted that, this type of complication may be as a result of muscle or soft tissues sprain or even strain. This happens in most cases where pain arose suddenly when the back of a human body is physically loaded with the pain lateral to the spine. According to studies, more than 99% of low back pain cases are associated with this category. From this it can be argued that, there is great need of treating and even preventing this medical complication as it affects a very high percentage of population in the whole world.

The concept of overacting of the muscles in a human body especially the back can result to an injured or torn tendon in the back which is a possible cause of low back pain. Addition, when an injury occurs to the intervertebral discs causing disc tear or disc herniation; it is termed as a possible cause of low back pain.  Further, there are some individuals who experience low back pain as a result of age. In this case, when age increases the discs start diminish and shrink in size which is an aspect that causes vertebrae and facets joints rubbing against one another.  Notably, the vertebrae in a human body are forced to move much more than they are supposed to move as a result of age. In some cases, pain is generated through lumbar spinal stenosis, sciatica, and scoliosis.

The most preferable prevention method used in low back pain is engagement in physical exercises which prevent any recurrence of non-acute pain. On the other hand, there are other methods that are used in management of low back pain which include self care like application of cold, heat and continued activity within the limits of pain. Additionally, engagement in physical activities helps in recovering. On this basis, patients are encouraged to continue performing some physical activities which will help in relaxing their back. It should be noted that, when the back is relatively relaxed it would be more appropriate for patients to be relieved from low back pain. It should be noted that, in most cases the aerobic exercises are very essential in restoring the body motion especially the spinal cord and hence aiding it in functioning well. This is a condition that is most applicable in the reduction of low back pain among patients.

In order to determine the possible solution to the low back pain, it is advisable to learn more on the anatomy of the area of concentration. In this case, this anatomy will help in explaining the possible causes of low back pain which will therefore be a starting point in the provision of the best solutions. As indicated in the McKenzie approach concerning this area, the anatomy of the human being’s back provide a good room for improvement of the functionality of the spinal cord especially when physical exercises are involved. The reason as to why many people in the whole world are affected by this medical condition is because there are different methods of treating it and preventing it but most of them do not provide the best solution to this medical complication. In this case, physical exercises are best suited in the treating and preventing the low back pain since the bony lumbar spine is designed in a way that the vertebrae stacked together can offer a movable support structure while at the same time preventing the spinal cord from any injury. In this case, this aspect of mobility is very essential in the spinal cord. Basically, physical exercises aids in improving this mobility and hence in one way or the other preventing the spinal cord from being injured.

Importantly, the low back pain is very serious because in severe stages one can lose control of the bladder and bowel function which is usually referred to as cauda equine syndrome. On this basis, this is a very serious syndrome that needs to be treated with immediate surgery so to reduce the risks of permanent problems. Doctors have indicated that, low back pain can result to permanent problems which typically lead to disabilities. As indicated earlier, low back pain is one of the medical problems that result to increased disabilities among the patients and hence need to be treated immediately it is detected.  It is of importance to note that, when low back pain is severe it creates a room for other medical complications which make it very serious in human beings. In this case, the low back pain usually makes a patient to be less comfortable in undertaking the daily activities as it is required of him/her. As a result of this aspect of lack of comfort the victim becomes depressed which may results to severe depression.

Notably, any human being who is feeling some pain in any part of the body is always unable to perform other duties accordingly and hence low back pain is rated as one of the medical complications that reduce the effectiveness of an individual in the normal activities. In most cases, severe instances of low back pain are experienced where the pain start radiating to the legs meaning that the victim is having disc involvement in the spine. Most importantly, the disc can bulge or even rupture especially when spinal nerves get involved. As a result of this, there can be other complications in the bladder and bowels. On this basis, when a patient experiences pain and constipation or even any alteration in the bowels or and bladder it is advisable to look for immediate aid from a health care professional. Basically these associated complications are the root cause of the severity of low back pain in human beings. Doctors and other health professionals have come to realize that a lot of problems are caused by low back pain and hence victims are recommended to take the best measures in its reduction.  As a result of this problems caused by low back pain and the associated problems, this study intends to provide viable solutions to the victims of low back pain. Importantly, the different methods that are recommended in the prevention and treatment of this disease are very essential but the aspect of physical exercises as indicated by McKenzie in his approach is termed by this research as the best. Patients are supposed to perform a lot of physical activities and exercises that will help in increasing the mobility rate of the spinal cord and hence prevent and treat the low back pain disease.

 

Lower Back Exercises for Back Pain Relief

Article by Dr.Larry S. Case

Lower back exercises are an important component of any lower back pain relief program, and it is essential that that they are carried out correctly if they are not to exacerbate the problem. However, whether these exercises are appropriate for you or not will depend upon the cause of your back pain, and if you are suffering from a herniated disc you will need more specialized treatment prior to undertaking any exercise program.

Many people wrongly believe that they should never exercise with back pain, because they feel that will just make the condition worse. In fact, if you allow your back muscles, particularly those of the lower back, to progressively weaken through a lack of exercise during chronic back pain, then your spine will not be sufficiently supported and your back will become increasing weaker and more prone to further injury.

Exercise, therefore, is necessary for a quick and proper recovery, although it is important that you realize that you must not try to lift anything if you are suffering from, or have recently suffered from, acute back pain of any form. If you have chronic back pain never lift with a bent back, but with a straight back and lift with your knees. Any weigh over 30 pounds will too heavy for you, at least until you have built up your core strength.

If you have recently suffered a back injury, you should rest for a few days until the acute pain has subsided and then begin with just a few simple stretching exercises. Leave the strengthening exercises until the pain has subsided or you are liable to make your condition worse.

Many people can get used to the pain, and falsely believe that have become fit enough for more vigorous exercise, and then do themselves more lasting injury. It is very important that the pain has subsided prior to undertaking any lifting exercises or significant stretching, although you can try some simple stretches such as those detailed further below. These will help to relieve the pain by relaxing your muscles, and also improving the flexibility of your joints.

Before attempting any lower back exercises it is important to warm up your muscles. This gets the blood flowing through them and enables the muscles cells to contract without doing further damage. A warm bath or shower will help achieve this. Gentle stretching improves the circulation through the muscle tissue and helps to loosen them up. This helps to improve your mobility and relieve the pain.

Walking is a good exercise to begin with and so is swimming – particularly in warm water. Physiotherapists normally provide hydrotherapy in water at around 40C, close to blood temperature, that helps to loosen up the joints and muscles.

The initial lower back exercises provide very gentle but effective stretching, and work on your back indirectly by the movement of other areas of your body. Lying down flat on your back and slowly bending and straightening one knee, allowing your heels to slide up and down the floor is a gentle exercise that will do you no harm. Do this 10 times with each leg, and you will impart a gentle stretching motion on your lower back muscles.

Then, still lying down, you can try tightening your abdominal muscles with your arms down straight. Make sure you breathe normally doing this to keep your blood oxygenated. This will put slight pressure on your spine and your lower back muscles, stretching them and helping them to recover.

These lower back exercises, and others similar to them, will help provide acute lower back pain relief and help you to recover to a stage when you carry out more demanding exercises. You will never be truly recovered from back pain, however, until you are able to improve your core muscle strength, and the flexibility of your joints and muscles. All of these will provide stronger support for the bones of your spine and muscles of the lower back.

A gentle massage followed later when feel stronger by deeper massaging and stretching offer lower back exercises that will loosen up the joints and muscles and help provide this core flexibility needed for more permanent back pain relief. You can save on the cost of frequent professional massages by using power massage pads that provide the form of deep massage needed to free up the deep joints and relieve deep-seated muscular pain.

Once you are able to, more extensive stretching exercises will be needed to offer more lasting back pain relief from chronic conditions, and inversion tables are ideal to provide stretching exercises precisely targeted to the areas that have to be exercised.

Lower back exercises can be used both to help you regain your strength after acute back pain and to provide chronic back pain relief, but they must be carried out correctly and targeted to the muscles and joints that have to be stretched, made more flexible and strengthened.

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