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Showing posts with label back pain. Show all posts
Showing posts with label back pain. Show all posts

Important Back Pain Exercises You Need to Follow

A common thought about most back problems is that pain is caused from overworked muscle groups in the lower portions of the back. The back pain sometimes intensifies when these injured muscle groups become inactive. Sometimes allowing the damaged muscles to heal on their own is not a quality strategy to allow your back to return to normal.
Starting a routine of easy-to-do back pain exercises to alleviate suffering from sore muscles, can be a positive approach to restoring your back.
A. Implement a complete body stretch.
Finding the perfect back pain exercises first requires you to understand that stretching your muscles is most important before beginning any exercise routine. Sore and aching muscles need a good warm-up before starting high or low impact exercises. Your stretching routine should include full side-to-side and back-to-front stretches, including a full stretch of all the muscle groups in your legs.
B. Perform specific lower back pain exercises.
Alleviating pain in the lower back requires exercises that specifically strengthen the muscles along the core and your spine region. By specifically targeting the muscle groups along the spinal column, you can provide structural support for the soft tissue, nerves, discs and bones of your spine.
C. Exercises that target muscle groups other than the spine relieves pain.
Providing muscle support for your entire body reduces stress and pressure of your spine. Building up and strengthening muscle mass in your quads, pelvic muscles, spinal muscles, glutes, abdominal muscles and calves relieves tension on the spinal column. Transferring the support system to other areas of your body indirectly strengthens your back relieving pain caused by excessive workload.
D. A stronger upper back can make a stronger lower back.
A well-rounded back pain exercise routine includes quality upper body exercises to promote muscular strength in the upper back, arms and shoulders. A solid efficient upper body muscle group supported by not only the lower back but also abdominal muscles reduces tension on the lower back, while in motion.
E. Reducing excessive weight reduces pain.
Any quality back pain treatment exercise program would have to include a cardio weight loss routine. Lowering your BMI (body mass index) to normal levels alleviate stress on your back by not having to carry excessive weight.

Watch Your Back - 13 Tips for a Healthy Back

The three weakest links in the body are the neck, knees and back. If any of these three parts are out of commission, you know it. Your whole day is affected. With winter on its way and snow shoveling just around the corner, you must be extra careful with your back. Just about everything you do affects your back. Most people will have back pain at some point in their life. Back pain can be caused by being overweight, performing repetitive movements, sitting, standing, stress and improper lifting procedures. The back is very complicated and taking care of it now can go a long way toward preventing many forms of back problems in the future. Here are some tips for keeping your back healthy and strong:



Practice good posture. Slouching puts undue stress on your back.


Maintain a healthy weight. Being overweight puts stress on the back.


Eat well. We need calcium and vitamin D among other nutrients to keep bones in good shape.


Quit smoking. Studies suggest that smokers are more likely to experience disc problems.


Strengthen your abdominal and back muscles. By keeping your abdominal muscles strong and maintaining good posture, you will be creating a natural "girdle" around your body to give your back good support.


Keep the spine flexible with yoga and gentle exercises. It's been said that a flexible spine is the secret to a youthful body.


Exercise regularly to keep your body fit and strong. Many back injuries happen when people who are not active play a vigorous game of football or softball on the weekend. Condition your body with regular exercises so you can play sports without pain.


Reduce stress. Tense people often have tense backs. Get enough sleep, exercise, be positive and practice deep breathing regularly.


Be comfortable. Avoid restrictive clothing and high-heeled shoes which can put stress on your back.


If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine. Take frequent breaks if possible.


If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.


If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.


Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.


We often don't appreciate a healthy back until we're laid up with a bad one. Take a proactive approach to a strong, healthy and pain-free back.


For more information about health and fitness, visit http://www.getsimplyfit.com. Chrissy MacDonald is a Yoga Teacher and author of the E-Booklet: Simply Fit - A Six Week Plan for Healthy Living and Permanent Weight Control available at http://www.calicopages.com


Article Source: http://EzineArticles.com/?expert=Chrissy_E_MacDonald






Treating Back Pain With Acupuncture

Traditional Chinese medicine actively works to bring back the body balance and harmony that will stimulate natural recovery and improves wellness. Acupuncture is among the primarily employed techniques and the treatment is individual for each patient.


Whenever your practitioner is treating backage with acupuncture, needles will be applied at the position of pain and also beyond the region. The position beyond the region of pain is called "Distal Points", which are quite important particularly in severe pain. Frequently, needles are placed in locations apart from the back and you may gain outstanding and quick relief. The position of pain is called "Local Points". Local points on the back are numerous. Usually an acupuncturist will palpate the body to discover and needle the most sensitive spots. Additional adjuncts to treating back pain with acupuncture may include cupping and electrical stimulation. Typically, it is best to go under regular treatment at first and taper off once the pain decreases. Herbal remedies can be useful in blood circulating and inflammation healing as well as reinvigorating a poor condition.


From some studies with individuals who suffered persistent low backage, physicians concluded that acupuncture could provide long-lasting pain reduction. Additionally, they compared the acupuncture group with another group receiving a placebo treatment. The acupuncture group has much better development in activity level, improved sleep, and importantly fewer analgesics intake.


Treating back pain with acupuncture is constantly gaining recognition since it is just right for acute and chronic backage. Acute pain is frequently fixed within a few visits. In case of sciatica, reoccurring problem, or underlying deficiency, more treatments may be required.


Palrich has tried several methods of treatment for his back pain, with unsatisfactory results. He has been interested in treating back pain with acupuncture as an alternative to treat back pain.


Article Source: http://EzineArticles.com/?expert=Palrich_Tang






Back Pain - Causes and Cures

The disc is made of connective tissue with fluid lubricating it. You could see the disc as a shock absorber. The disc protects the bones in your spine from rubbing together.



Sometimes the disc is not healthy and a sudden movement can cause it to "slip out". The disc, which is the cushion and soft portion has now slipped out. It can either slip a little where you have less of a cushion and a little pain, or it can slip out so badly that it hits a nerve and cuts of nerve flow. If it is this bad, it can cut off nerve flow to anywhere in your body causing numbness and tingling.


Discs become brittle over time. There is no proven cause, however, my theory is that we do not move enough and stretch enough, so the tissue does not get the movement it needs to stay lubricated. Think of an engine part drying out and losing oil. The parts would freeze up and become brittle. Soon, they would no longer move. They would also likely break because they are no longer soft, they dry out.


Your connective tissue is your tendons and ligaments, the cushion in your knee joint and the cushion between the bones in your back. All the bones are held together with connective tissue and the muscles are held to the bones with connective tissue. An irritation in this connective tissue that does not heal can become chronically inflamed and develop scar tissue.


There are solutions to pain and inflammation in your joints. Glucosamine sulfate is the best answer to joint problems. It is important to use Glucosamine SULFATE. There are various types of glucosamine. Glucosamine hydrochloride or HCL is cheaper than the sulfate type, so often it is used in supplements. If you have taken glucosamine before and did not get any benefit, perhaps it was the wrong type and you could try the right type to see if that helps.


Glucosamine has a natural anti-inflammatory action that can often be felt the same day you use it. Even if you do not feel it immediately, it is working to rebuild your connective tissue. Your body uses that as the raw material to build and repair tissue. If you take this long term, you will be far less likely to suffer joint issues. Your body can heal itself if you give it the right tools.

Tight muscles are another cause of back pain. When you sit still all day, the muscles are not stretched and they get tight and put pressure on the discs in your back and that puts pressure on the nerves. The best thing to do is to stretch. Bend over and touch your toes and move around a bit. You can be injured from just sitting still. In fact, it is easier to be injured from sitting still as your body was designed to be moved.


Sitting still at your desk all day can make your muscles tighten more each day. Eventually, they can be so tight that they compress the nerves and you get nerve inflammation and pain. There are herbs that relax the muscles such as corydalis. This is a popular Chinese herb for muscles spasms and cramps. Gentiana root is also popular. It is used as a natural anti-inflammatory. In Chinese medicine, it is considered to "clear heat". You could see heat as modern inflammation.


There is one caveat on glucosamine sulfate. It is usually derived from shellfish, so if you have an allergy to shellfish, please do not take it.

Deborah Neil has a Master's Degree in Oriental Medicine. Her goal is to educate people about Chinese Medicine. Chinese Medicine is the primary form of health care in China and has been used for thousands of years. It can be used to treat just about any ailment, because it treats the root cause, not the symptom.


To see how Chinese Herbs can help you, see http://www.ginseng.am.


Article Source: http://EzineArticles.com/?expert=Deborah_Neil






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