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Low Back Pain Exercises

Low Back Pain Exercises

If you suffer from low back pain, here are some exercises that you can try out to help you alleviate your condition. These low back pain exercises have been tried and tested to be effective on many sufferers of low back pain. If you do them properly, you might also be able to get the same results. These exercises strengthen and straighten your back muscles that can help minimize the pain you are feeling in your back right now.

Pelvic Tilt – this is a back strengthening exercise. You should try to do ten repetitions of three sets each. You must first lie on your back with your knees bent. Make sure that the small of your back is not touching the floor. Clench your stomach muscles so that the small of your back touches the floor and hold for five seconds and then release it. Make sure to hold your breath when you clench your stomach muscles.

Knees to chest – this is a back stretching exercise. You should assume the pelvic tilt position. From the initial pelvic tilt position, you should bring your left knee up to your chest. Hold the knees for five seconds and then release it and assume the initial pelvic tilt position. Repeat the same procedure with the right knee. Repeat the exercise five times for each leg.

Back stretch – this is also another back stretching exercise. To do this properly, you must lie flat on your stomach. From this initial position, you should put your palms on the floor right from your chest. You should then use your arms to push your upper body up from the floor. Hold that position for five seconds then return to the initial position. You should repeat this exercise ten times.

The cobra – this can strengthen your back as well as your chest. The initial position for this exercise requires you to lie flat on your stomach with your forehead touching the floor. Place your hands behind your head. From this initial position, you need to raise your upper body up. Try to raise it as high as you can. Hold for one second and then release it.

Crunches – this exercise strengthens your core muscles which means it can really help support your back. The initial position for this exercise requires you to lie flat on your back. Put your fingers just behind your ears. Put your knees up with your feet flat on the floor. Slowly raise your upper body until your elbows touch your knees. Return to the initial position immediately. Repeat this exercise for twelve to fifteen times.

By doing all these exercises properly, you can ensure that you can minimize the pain in your back. These low back pain exercises are definitely going to help you deal with the back pain that you are currently suffering.

Back Pain Relief Exercises for People Who Cannot Stretch Themselves Enough

To rehabilitate the spine, necessary and proper back pain exercises are needed. Exercises don’t only promote wellness of the bones and muscles but may also act as preventive measures for recurring attacks and may also lessen the severity of pain of possible future episodes of back pain.

Active back pain exercise that is controlled and systematically done are natural pain healers. Active movements help distribute the essential nutrients throughout the ligaments, discs and muscles that raise health of each component for optimum performance. And so is the opposite truth, the absence of exercises and productive activities help lessen the vigor of each component which makes them prone to injuries, impairments and degeneration.

Universally, the back pain exercises must be a well-balanced combination of the following:

· Stretching exercises like hamstring stretching
· Strengthening exercises like the dynamic lumbar stabilization exercise
· Mckenzie exercise
· Low impact aerobics like walking, water therapy bicycling and swimming
· and other back exercise programs

It must be noted though that the intensity and rigidity of exercises and activities must be primarily based on the specific diagnosis. As with any other treatments, the effects will always be determined by several factors that are uncontrollable such as the threshold of the patient over pain, the level of pain that the patient experiences during attacks and the severity of the condition. It is wise to see a physical therapist with specialization on spine wellness. He can best device a back pain exercise plan that is customized for the specific conditions of the patient.

Stretching exercises work by stretching the soft tissues that are found at the ligaments, muscle, tendons located around the spine and at the back bone. The spinal column and all that encompasses it are specifically designed for mobility and stretching. However, due to some factors like injuries and degeneration of the discs, these body parts cannot be moved. Patients experiencing extreme pain may find it hard to mobilize these areas and may require them to perform exercises that may last for some weeks. Yet after faithful application of exercise routines, everything may go back to normal and little or less exercise may then be performed after the healing.

Hamstring stretching exercise on the other hand focuses on the hamstring muscles that are directly linked to the low back pain symptoms. Tightness of the hamstring muscles is known to be a proponent to pelvis stress and the muscles and bones located at the lower back bone. Working on these parts may lessen the degree of pain and the frequency of attacks.

These are only two of the most commonly used back pain exercises. Other exercises and routines are listed in the above section of this article.

Back Pain Relief And Treatment Using Advanced Medications


Fortunately for most patients, the present medicines, option treatments and therapies available work well. But just as each person has individual sets of symptoms and conditions, not all treatment options may be appropriate. Now if you are a back pain patient, it is best to seek medical help to customize a treatment plan that would work best for your case.

Discussed in the following section of this article are the available back pain treatment medications. Though it must be understood that they apply differently and may have varying effects.

Drug therapies
Today’s patients have a wide spectrum of medication choices to treat their persisting back pains. Some drugs are especially designed to treat certain conditions only but many are rather so versatile that their use may apply even for releasing muscle tension, inflammation and treat spasm. Yet, as unfortunate as any treatments may be, there are medications that may have extreme side effects. It is wise that you first discuss with your doctors the medications you will take and the plans to conquer or even minimize the side effects.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
This type of medications often consist of aspirin, Naproxen®, ibuprofen, Ketoprofen® and a lot more others. These anti-inflammatory drugs often induce healing from back pain and reduce inflammation and swelling. When used on minimal doses, NSAIDs may act as mild analgesics but larger doses may bring the effects of genuine anti-inflammatory drugs. The most common side effects of conventional Non-Steroidal Anti-Inflammatory Drugs are gastrointestinal conditions. However with the newer released items for NSAIDs (e.g. COX-2 Inhibitors), patients may be allowed to take higher doses without the accompanying risks of side effects.

Acetaminophen such as Anacin-3®, Valadol®, Phenaphen®, and Tylenol®, are commonly known to have the effects of ordinary analgesics- the typical alternatives to NSAIDs. Analgesics medications are employed for acute pain treatment. However, on some special instances these may also be used as treatments for chronic pains.

Because of their addictive nature, Opiods are rarely used as treatment for back pain but if so, only for the most severe cases that needs immediate, quick pain relief. These medications are generally not prescribed and many physicians refute that they may do more harm than good. Opiods include codeine and morphine, meperidine (Demerol®), Oxycontin®.

Muscle Relaxants
Muscle Relaxants are known to induce the efficiency created in most Non-Steroidal Anti-Inflammatory Drugs and are often prescribed only for severe back pains. These include medications such as cyclobenzaprine (Flexeril®), methocarbamol (Robaxin®), carisoprodol (Soma®), and diazepam (Valium®).

In order for these medications to work at their optimum, guidelines for using them must be followed and the doctor’s advises are the only things that may help you best aside from other medical assistance.

Back Pain

Back pain is one thing most likely to elicit a twinge of sympathy from the hardest of hearts. It is estimated that every person in the world will suffer from it in his/her lifetime – mild to serious, chronic or temporary.

You could get an attack at any point along the spine, especially the lower back area which takes on the maximum weight and stress. Most common causes: strain or bruising of muscles; sprain or injury to ligaments; and spasms when the injured muscle knots up as part of the body’s attempt to immobilize it to prevent further injury. Other causes include osteoporosis, arthritis, a slipped disc, or even excessive gas, besides more serious causes like tumors, diabetes or kidney malfunctions that emerge in a doctor’s clinic.

Blame it on your Lifestyle

An important factor and one that is entirely in you hands, is lifestyle. For instance, improper postures while sitting and sleeping, and carelessness during walking, stretching or playing, especially when you are overweight, are few common causes. Grand illusions of being a Hercules incarnate and lifting heavy weights or improperly hefting them around are other frequent errors.

Bad posture is the biggest culprit. Desk jobs mean sitting for hours before computers where we unconsciously slump into odd positions. Or twist our backs frequently while trying to reach for something behind or beside us, or stretch forward too far; too fast. We also unconsciously slip into awkward positions while reading or watching TV sprawled on the bed or sofa.

Sit up

Chairs with gaps at the lower back level are deadly – avoid them. And if you think you are invulnerable because you have that perfectly ‘ergonomically’ designed chair; know this – most people unconsciously lean forward in such a way that their lower back moves away from the chair base and thus remains unsupported.

Get up and Walk around

Sitting anywhere, anyhow, for long periods means that dangerous pressure points develop along the back. The load on you back is the highest when you are sitting, less while standing and least when you are sleeping.

The golden rule is to get up and walk around every 15-20 minutes. When on a long drive, get out of the car, walk around, stretch you limbs after every two hours. While driving, the back of the car seat should not recline beyond 30 degrees and ideally the seat bottom should be tilted up slightly in front.

It’s not a high

Avoid regular use of high heels – they hamper good posture, ruin you body’s alignment and hurt the back, feet and neck. Our feet are designed to bear the entire weight of the body evenly across their surface. However, the feet and legs are placed in and unnatural position when you wear heels. Most of the pressure is transferred to the front of the foot.

Stressed Out

The modern-day stress epidemic is another factor since back pain can be psychosomatic. Stress/emotional problems both cause back pain and aggravate any existing pain. Yoga and meditation sessions are effective in such cases.

Weak stomach muscles heighten back strain and cause you pelvis to twist abnormally. Regular and proper exercise help tremendously since it keeps joints mobile, muscles conditioned and, more importantly, raises your pain threshold.

Don’t over Exercise

Doctors receive many back-pain patients who are victims of improperly-trained gym instructors or half-baked yoga teachers. Suddenly launching into heavy, unaccustomed activity is a sure recipe for disaster.

Neck and Shoulder Pain Management And Relief

Neck and shoulder pain can be classified in many different ways. Some people experience only neck pain or only shoulder pain, while others experience pain in both areas.


What Causes Neck Pain?

Causes of neck pain include:
Abnormalities in the bone or joints
Poor posture
Degenerative diseases
Muscle strain

What Causes Shoulder Pain?

The shoulder is a ball and socket joint with a large range of movement. Such a mobile joint tends to be more susceptible to injury. Shoulder pain can stem from one or more of the following causes:
Strains from overexertion
Tendonitis from overuse
Shoulder joint instability
Collar or upper arm bone fractures
Frozen shoulder
Pinched nerves (also called radiculopathy)

How Are Neck and Shoulder Pain Diagnosed?

X-rays: Plain X-rays can reveal narrowing of the space between two spinal bones, arthritis-like diseases, tumors, slipped discs, narrowing of the spinal canal, fractures and instability of the spinal column.
MRI: Magnetic resonance imaging is a noninvasive procedure that can reveal the detail of neural (nerve-related) elements.
Myelography/CT scanning: Sometimes used as an alternative to MRI
Electrodiagnostic studies: Electromyography (EMG) and nerve conduction velocity (NCV) are sometimes used to diagnosis neck and shoulder pain, arm pain, numbness and tingling.
How Are Neck and Shoulder Pain Treated?

The treatment of soft tissue neck and shoulder pain includes the use of anti-inflammatory medication (such as Alieve or Motrin) and/or acetaminophen (Tylenol). Depending on the source of pain, drugs like muscle relaxers and even antidepressants might be helpful. Pain also may be treated with a local application of moist heat or ice. Local corticosteroid injection is often helpful for arthritis of the shoulder. For both neck and shoulder pain movement exercises may help. For cases in which nerve roots or the spinal cord are involved, surgical procedures may be necessary.


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