Lower Back Pain - Some Common Causes Identified

While causes of lower back pain are many, the intensity of lower back pain depends on the state of mind and it becomes chronic only if you allow it to reach that stage. Identifying the real cause of your lower back pain is the first step towards living a life from lower back pain.

Muscle strain, muscle injury, overuse and injury to the discs and ligaments supporting the spine, are all responsible for lower back pain. The view of experts is that spinal structure is affected by muscle strain and can become imbalanced over a period of time. Ever present tension in the various constituents of the back, namely the muscles, discs, bones, and ligaments is the key cause of recurring injury. If one cause is already present, it is likely to create other conditions conducive to damaging the lower back pain, also known as the lumbosacral area. For example, a patient's walk will automatically become modified by strained muscles, to avoid or accommodate pain. In this manner, other muscles that are not usually utilised in a particular activity are used to perform it and consequently they also get injured. Similar examples of injury to lower back pain abound.

Lower back pain is also due to several spinal diseases. Some of these are joint inflammation, arthritis, tumours of the spine, growths in the spine and Paget's disease that results in abnormal growth of bones and affects the spine, chest, legs, skull, and pelvis. In Scheuermann's disease, curvature of either the spine or chest region occurs due to deformities in the vertebrae. Aortic aneurysm, pelvic inflammatory disease, peptic ulcers, gall bladder disease, kidney stones, pancreatitis, urinary tract infections, as well as prostate disease are all among the known reasons for lower back pain.

Other reasons include overuse of or injury to ligaments, facet joints, the sacroiliac joints and muscles. Pressure exerted on nerve roots located in the spinal cord, and compression fracture of the spine, are other reasons. Compression fractures occur in men after corticosteroid use for a long time, post-menopausal women or in women with osteoporosis.

Pressure is exerted on nerve roots due to a number of reasons like a herniated disc, caused by vibration, repetitive motion or heavy strain exerted suddenly. Ageing causes Osteoarthritis that goes on to set off lower back pain by impacting the small facet joints. More reason for lower back pain are:

spinal fracture as a result of a bicycle or automobile accident that exerts a massive force

direct hit to the spine

compression of the spine because of falling on the head or bottom

spinal deformities, like scoliosis and kyphosis

To identify the right reason for lower back pain, it is important to consult a doctor or your family physician, and begin the appropriate treatment for lower back pain. Freeing yourself of lower back pain becomes easy with the right diagnosis and your doctor can definitely help in attaining a life unencumbered by back pain.

Chronic Low Back Pain Relief - What Kind of Mattress is Best?

In a recent nationwide survey on back pain, most survey participants reported using a firm mattress with a 2 cm plywood bed board between it and the box spring. But many of those who expressed the most enthusiasm about their sleeping arrangements suggest omitting the box spring and putting an extra-firm mattress on a platform bed.

If you have the option, don't use a brand-name mattress. Instead, have a foam-rubber company make you a, 15 cm (6 inch) thick, extra-firm mattress. It's less expensive than purportedly corrective mattresses and at least as firm and comfortable.

Futon mattresses on platforms are the next choice of US survey participants. But if your hips, buttocks or thighs are painful, you will probably find the futon too thin and hard, and the cause of unwelcome pressure.

If your bed is too hard (as may be the case with some 'orthopedic beds'), try placing a duvet between the under-sheet and the mattress. This gives a softer surface, especially for a more petite sleeper. Remember that what feels firm to someone of 50 kg (8 stone) is very different to what feels firm to someone of 115 kg (18 stone).

Of the 15 US survey participants who turned hopefully to water beds, 8 switched back to firm mattresses and bed boards, complaining that the bed couldn't be made hard enough to suit them. They also said that the water produced a 'rolling action' that made it difficult for them to control their movements and positions. (However, this has become less of a problem with more recent advances in water-bed technology.)

The other 7 were happy with their water beds so long as the mattresses were kept 'filled to the top' and 'firm'. They said the water enabled the spine to align more comfortably, and that the floating sensation eased the pressure on the spine and muscles. You can also regulate the temperature of water beds, which can be an advantage for treating chronic low back pain.

Some back sufferers give up mattresses altogether and take to the floor when their back pain flares up. But lying on the floor is not recommended for incapacitating pain and muscle spasm, primarily because getting up from and down to the floor may add to your pain. Also, if your low back pain is accompanied by pain and spasming in the hips arid upper legs, even a carpeted floor can put too much pressure on inflamed and sensitive areas, causing more pain and spasm.

If, however, you find yourself stuck between a hard floor and a sagging mattress, take the floor until you can make other arrangements.

Three Causes of Burning Pain in the Lower Back

If you experience any burning pain in the lower back and you are looking for an effective treatment, then you need to be able to properly identify the different causes of your pain so that you can best treat it. Often, we might think that we are simply suffering from muscle strain, or the sciatica is acting up, but you may find that there are underlying causes for your lower back pain that can help to ease the symptoms and cure your condition better than if you were to simply treat the pain.

Cause #1: Strained and Tired Back Muscles

You can suffer from real burning pain in lower back pain, when the muscles have been strained, pulled or are tired. Often, you may find that your back becomes tired just from standing. This could be due to poor posture, which is causing one side of your back muscles to work harder than the other side. The best remedy for this type of lower back pain is to gently stretch the lower back and work on exercises which can help to strengthen the back muscles and core and keep both sides of the back balanced in strength.

Cause #2: Sciatica
Often, if you feel burning pain in lower back, it is due to sciatica, a condition where your sciatic nerve becomes inflamed or compressed. Usually, this will happen because of certain movements that cause a misalignment of the back that puts pressure on the sciatic nerve, which causes a burning sensation to run down the leg and can sometimes even carry into the side of the foot. Often, sciatica is an indication of another condition, but sometimes, people notice they will suffer from a bout of sciatica when they do certain exercises or certain activities that throw their bodies out of alignment.

Cause #3: Disc Problems

If you don't know much about your back and spine, then you might not know much about the discs in your back. Discs rest between the vertebra and help to cushion it from shock that occurs in our every day movements. Sometimes, when we move the wrong way or continuously engage in activities that are hard on the muscles in the back, we might find that we slip a disc or cause it to become herniated. When a disc becomes herniated, it will become inflamed and can often press on the sciatic nerve, which will often cause a burning pain in the lower back. Even if you don't have sciatica associated with a disc problem, you will likely find that you suffer from terrible pain due to this type of injury.

While these are only three causes of experiencing burning pain in lower back, you might find that these explanations can help you to better treat your back pain and choose how to handle the pain associated with any type of lower back injury. Always remember that if your pain is too severe or if you are struggling to move, before making any type of decision on treating yourself, you should seek medical attention to ease your pain.

Lower back pain can be frustrating and hard to deal with, but when you learn the causes of this injury, you will find that you can likely get back on your feet and moving around in no time.

What Is Causing My Lower Back Pain?

Lower back pain is one of the leading reasons people in the United States visit their doctors. It will inhibit the lives of millions of Americans this year. In fact, an average four out of five adults will experience low back pain at some point in their lives. So the question, "What is causing my lower back pain?" is not uncommon.

Lower back pain can be excruciating. It can be caused by a large variety of injuries or conditions, such as:

* lower back muscles may be strained

* discs between the vertebrae may be injured

* large nerve roots extending to arms and legs may be irritated

* smaller nerves that supply the lower back spine may be irritated

* joints, ligaments, or even bones may be injured

When lower back pain occurs with other symptoms such as fever and chills, a serious medical condition may be present. You should see a doctor immediately.

Three categories of lower back pain

Your lower back pain will fall into one of three categories, which your doctor bases on your description of the pain.

1. Axial lower back pain - mechanical or simple back pain

2. Radicular lower back pain - sciatica

3. Lower back pain with referred pain

1. Axial Lower Back Pain

Axial lower back pain is the most common of the three. It is felt only in the lower back area with no pain radiating to other parts of the body. It is sometimes called mechanical back pain or simple back pain.

* Description: Axial lower back pain can vary greatly. It may be sharp or dull, constant or intermittent. On a scale of 1 to 10, you may rate its intensity #1 or a full #10. It may increase with certain activity - when playing tennis, for example. It may worsen in certain positions - such as sitting at a desk. It may or may not be relieved by rest.

* Diagnosis: Axial lower back pain might be diagnosed by you rather than your physician. You know it started when you were helping a friend move a heavy couch. On the other hand, it may be your doctor who determines that you have strained or otherwise damaged back muscles, have a degenerated disc, etc.

* Treatment: The cause of your axial lower back pain does not matter when it comes to treatment. You will want to rest for a day or two. Follow this by gentle back pain exercises and stretching. If you have more pain after exercise, use a heating pad on low or medium setting. Take an appropriate over-the-counter pain medication. Follow your doctor's advice.

* Prognosis: Symptoms of axial lower back pain disappear with time, and about 90% of patients recover within four to six weeks. If you do not feel better within six to eight weeks, additional testing and/or injections may be needed to diagnose and treat the source of the pain.

* Caution: If your pain is chronic, or so severe that it awakens you during the night, see your doctor.

2. Radicular Lower Back Pain

Radicular lower back pain is commonly referred to as sciatica. It is felt in the lower back area, thighs, and legs.

* Description: Radicular lower back pain often begins in the lower back, and then follows a specific nerve path into the thighs and legs. Your leg pain may be much worse than your back pain. It is often deep and steady. It may readily be reproduced with certain activities and positions, such as sitting or walking.

* Diagnosis: Radicular lower back pain is caused by compression of the lower spinal nerve. The most common cause is a herniated disc with compression of the nerve. Other causes might be diabetes or injury to the nerve root. If you had previous back surgery, scar tissue may be affecting the nerve root. Elderly adults may have a narrowing of the hole through which the spinal nerve exits.

* Treatment: Conservative treatment is the best place to begin. Rest for a few days in a bed or chair. Follow this by gradual introduction of gentle exercises specifically for back pain relief. Follow your exercise with additional rest, applying a heating pad on low to medium setting. Soak daily in Epsom salts baths. Take an appropriate over-the-counter pain medication. Your doctor may want to use selective spinal injections.

* Prognosis: Symptoms of radicular low back pain may decrease with the conservative treatment outlined above. Give your back and legs six to eight weeks to improve. If surgery is needed after that, it typically provides relief of the leg pain for 85% to 90% of patients. The back pain itself is more difficult to relieve.

* Caution: If an MRI or CT-myelogram does not definitely confirm nerve compression, back surgery is unlikely to be successful.

3. Lower Back Pain with Referred Pain

Lower back pain with referred pain is not as common as axial or radicular back pain. This pain, which does not radiate down the thighs and legs, may be caused by the same conditions that cause axial lower back pain.

* Description: You will usually feel referred pain in the low back area, radiating into your groin, buttocks, and upper thigh. The pain may move around, but it will rarely go below your knee. It often is an achy, dull pain. It tends to come and go. Sometimes it is very sharp, but other times it is only a dull sensation. It can be caused by the identical injury or problem that causes simple axial back pain. Often, it is no more serious.

* Diagnosis: It is very important to have a physician determine whether your pain is lower back pain with referred pain or radicular lower back pain, since the treatment varies considerably.

* Treatment: Once you know for sure that yours is lower back pain with referred pain, you can follow the treatment for axial lower back pain.

* Prognosis: Symptoms of lower back pain with referred pain disappear with time, usually within four to six weeks. If you do not feel better within six to eight weeks, ask your physician if additional testing and/or injections are needed.

* Caution: If your lower back pain is chronic, or so severe it awakens you during the night, you should see your doctor.

You will want to visit http://www.backpainreliefblog.com for more detailed information about lower back pain. Packed with articles about many kinds of back pain, Back Pain Relief Blog offers practical, down-to-earth advice on how to care for your back. Find back pain exercises to avoid back pain and to heal your aching back. Learn what natural remedies are available for back pain relief.

Exercises to Stop Back Pain Now

Your back hurts. It hurts a lot. You ask, "What are the exercises to stop the back pain now?" or you plead, "Give me information on back pain exercise!"

Surprisingly, too much rest during an encounter of back pain will often make the condition worse. A day or two of rest should be followed by specific back pain exercise for complete recovery.

How Can Exercise Stop Back Pain?

Careful, thoughtful back pain exercise will help distribute nutrients up and down your spinal column, feeding your muscles, ligaments, nerves, and joints. Specific back pain exercise will stretch you back, making it supple. Other back pain exercise will strengthen your back, and make it strong. Weakness and stiffness, increased by rest, can be overcome by back pain exercise.

Exercises to stop the back pain now will also prevent future back pain, since you will be increasing your back's ability to handle extra stress or injury.

CHOOSE EXERCISE, NOT REST, TO STOP BACK PAIN NOW

Before you begin back pain exercise, check with your health care provider. Not every back pain exercise will be right for you. If your injury is sever, a spine care specialist will recommend specific exercise techniques to meet your need. Your back pain exercise program should work the entire body, even though your primary target is the back.

What Are the Exercises to Stop Back Pain Now?

Once you decide that back pain exercise is essential, you will want to choose appropriate exercises. We recommend a doctor's advice, and suggest that you show your doctor these possibilities.

1. Back Pain Exercises - Stretching

Stretching muscles, ligaments and tendons is essential for back health. Whether or not you are currently experiencing back pain, regular stretching of the back will give strength to overcome or prevent injury and trauma to the back. If yours is chronic back pain, plan on regular, daily stretching for as much as six months to give your back the flexibility and strength it needs. You may want to schedule more than one stretching session per day, but work carefully. Eventually, you will find that back pain exercise keeps back pain from recurring.

Set goals (expectations with due dates) for each muscle group. Decide a date by which you want each of these muscle groups to be strong. Write down each date, and determine to meet it.

Warm Up First for Safe, Efficient Back Pain Exercise!!
If there is any pain, stop or take it more slowly.
Cool down after your back pain exercise.

* Gluteus muscles. The muscles in your buttocks support flexibility in your hips as well as your pelvis. Back pain exercise should include these muscles daily.

The gluteus stretch. Sit in a straight back or folding chair. Move your bottom only forward several inches from the chair back. In that position, lightly press your feet against the floor. Now squeeze your gluteus muscles together, and hold for 5 minutes. This stretch allows you to get back pain exercise while watching TV.

* Hamstrings. Located in the back of each leg, your hamstrings help give you correct posture.

The hamstring stretch. Place one foot on a chair, keeping the other leg straight. Bend over until your chest touches the knee of the foot on the chair. Keep your chest on the elevated leg as you slowly back the other leg away from the chair. Hold your stretch for 20 to 30 seconds. This stretch gives good back pain exercise without equipment.

* Piriformis. The piriformis syndrome is caused by the piriformis muscle irritating the sciatic nerve. You feel pain in the buttocks, and referred pain from the back of your thigh to the base of the spine. Many people call this lower back pain "sciatica".

The piriformis stretch. Lie on your back, right hip and knee flexed. Grasp your right knee with your left hand, and pull the knee towards your left shoulder. In this position, grasp just above the right ankle with the right hand, and rotate the ankle outwards. Repeat with your left side. You might want to do this back pain exercise with gentle music.

* Psoas Major. Lower back mobility can be greatly limited by a tight Psoas Major. This muscle often causes back pain that makes it difficult to kneel on both knees, or to stand for extended periods.

The Psoas Major stretch. Kneel on your right knee, left foot flat on the floor, left knee bent. Rotate the right leg outward. Place your hand on the right gluteus muscle and tighten the muscle. Lean forward through your hip, careful not to bend the lower spine. You should feel the stretch in the front of your right hip. Hold for about 30 seconds. Repeat with your left leg. If you have young children, include them in your back pain exercise.

2. Back Pain Exercises - Strengthening

Back pain can be stopped now, and greatly avoided in the future, by decreasing lower back stress. These exercises develop critical muscles in the abdomen, lower back, and gluteus. Both of these back pain exercises are learned better when working with a trained physical therapist, but if you are careful, you can learn them alone. Although you may do daily stretching back pain exercises, it is important to take a few days off each week from strengthening back pain exercises.

Lower Back strengthening. Begin by lying flat on your back on the floor. Do not push your back down on the floor. Bend both knees. Pull your navel (belly button) in toward your back while keeping your back relaxed. As you breathe out, stretch your arms upward as though you are reaching for an overhead chandelier. Gradually raise head and shoulders from the floor until your shoulder blades are barely touching the floor. Hold the position one to two seconds. Repeat 8 to 12 times. If you feel pain with this back pain exercise, stop or try to do it more gently and slowly.

3. Back and Leg strengthening. This is one of the McKenzie Exercises, named after a New Zealand physical therapist. Lie on your stomach, and push up off the floor with both hands, raising only your chest. Keep your pelvis flat on the floor. Raise your back to a comfortable stretch and hold for 8 to 10 seconds. Repeat 8 to 12 times. You should feel no pain with this back pain exercise, only a pulling up of the spine.

It is strongly suggested that any back pain exercise be done only after seeking professional medical advice.

Biceps Curls - Exercises to Avoid Lower Back Pain

I often get some lower back pain while doing bicep curls. I don't want to stop doing them altogether. Are there any alterations I can make to take the lower back out of the equation?

There are some things you can try, but it's important to note that while using specific training "tricks of the trade" may help you train around your lower-back discomfort, you also need to know the specific cause of the pain. The cause could be something as simple as sloppy form on your lifts, which is correctable by not swinging the weights and further improving your form. However, the source of the pain may also be something medical related which could require the assistance of a good sports medicine physician. It's probably a good idea to rule out any musculoskeletal problems first.

With that said, here are a few exercise strategies to try. The first exercise is kneeling dumbbell curls. Simply perform dumbbell curls while kneeling on a towel or mat, ensuring your glutes are resting on the backs of your ankles. This position facilitates the use of proper form, thus helping you keep your back out of the movement.

The second exercise is lying cable curls. Find a low-pulley machine and attach one of those short-handled revolving bars to it. Lie down in front of the weight stack with your feet positioned on the frame in front of the pulley. While keeping your upper arms glued to your trunk, curl the bar as you would if you were doing the movement while standing. Try to keep your shoulder involvement to a minimum in order to maximize the resistance on your elbow flexors (e.g., biceps).

Causes of Sharp Lower Back Pain

Over 80 million Americans suffer from lower back pain each year. Whether it is caused by car accidents, sports injuries or simply from overuse, the effects of this type of pain can be debilitating to even the most athletic person. In order to achieve the fastest healing time possible from your back injury, it's vital to understand what sort of events cause sharp lower back pain versus the more chronic type of dull pain.

Sharp lower back pain is typically caused by a sudden event, such as a car accident, or even from a simple event like lifting an object that is heavier than you can manage by yourself. The sharp pain that occurs during situations like these is due to damage to one or more body tissues surrounding the spinal bones. The most common tissues damaged in these types of injuries, in order, are the muscles, tendons and ligaments, bones, and the nerves.

Muscles are the most easily traumatized tissues in the spinal column. They are responsible for maintaining spinal balance and movement. However, when spinal muscles are pushed beyond their normal physiological capacity, tearing of the muscle fibers occurs. Microtearing is what happens during sprains and typically do not leave any visible signs other than pain. Macrotearing often results in bruising around the site of injury due to blood leakage from torn muscle tissue.

Ligaments and tendons are also sources of sharp lower back pain. Some traumatic events cause such force to be applied to the tissues that the ligaments can also tear or rip from their attachment points on the bones. This is a much more serious injury and can often require surgery to correct the problem. Both ligament and tendon injuries as well as muscle injuries can often be diagnosed with simple orthopedic tests.

Damaged bones can also be a source of sudden sharp back pain. Compression fractures in the elderly and in those individuals with osteoporosis are the usual targets of this type of damage. Bones without an adequate matrix of calcium trabeculae are brittle and weak, and can fail relatively easy with a simple fall or even moderate lifting. An x-ray, CT scan or bone scan can identify the exact area of fracture. Depending on its severity, the fracture may be left alone to heal on its own or may require interventions to try and stabilize the spinal bone height and prevent future fracturing.

Nerve damage causing sharp lower back pain requires immediate medical attention. The muscles, ligaments and bones are all designed to protect the nerves, so when they fail and the nerves become damaged, time is of the essence in stabilizing the injury to obtain the best outcome. Signs of nerve damage would include muscle weakness or paralysis, numbness and tingling in the legs or feet, or even loss of bowel or bladder function. If this occurs, seek emergency medical help immediately.

See your doctor immediately if you've suffered a recent low back injury. Sharp lower back pain has many causes, but with the right diagnosis, relief and healing are just around the corner.

Arachnoiditis: Cause of Nerve and Back Pain

Arachnoiditis is a condition caused by the inflammation of the arachnoid mater, one of the three membranes that protects the brain and spinal cord. Prolonged inflammation of this membrane leads to the formation of scar tissue, which can bind spinal nerves together.

The symptoms of arachnoiditis range from the typical symptoms of nerve interference such as sharp pain, tingling and numbness along the nerve pathway to more unique symptoms like the sensation of bugs crawling on the skin or water dripping down the leg. As with other instances of nerve interference in the lower back, arachnoiditis can cause muscle spasms, bladder or bowel incontinence and sexual dysfunction as well.

Arachnoiditis is a concerning condition for a number of reasons. First, it can be caused by a number of procedures commonly performed. These include spinal surgeries and spinal injections, such as epidurals. The condition can also be caused by infections like meningitis or tuberculosis. The contrast dye used in myelogram tests has been linked to arachnoiditis. Other conditions that cause spinal nerve compression, such as degenerative disc disease, can also lead to the inflammation of the arachnoid. The second alarming fact about this condition is that there is no data available on its prevalence. Anecdotal evidence from internet forums suggests that many doctors and specialists aren't aware of the condition and that it is often misdiagnosed as something else, like failed back surgery syndrome. The third concern associated with the condition is that there is no known cure for it.

It is important to recognize this condition as a risk of back surgeries and spinal injections, especially if you have a compromised immune system. An abnormally-functioning immune system is more likely to spur inflammation in the arachnoid mater.

If you find a health professional who is willing to work with you to manage the pain of arachnoiditis, you'll likely be given pain medications and physical therapy. You may also be prescribed psychotherapy to help mentally cope with pain. Surgery is not recognized as a reliable treatment for this condition.

Since inflammation is the underlying cause, it is possible that natural anti-inflammatory foods and herbs may help relieve pain. Ginger is one of the most effective natural anti-inflammatory foods and can be eaten from the root or taken in capsules. St. John's Wort is a popular herb that is used to treat nerve pain and inflammation along with depression. This herb should not be used in combination with anti-depressants or sedatives. Vervain is an herb that is believed to have analgesic effects and the capacity to reduce muscle spasms. Studies on herbal remedies are lacking, but the low cost and risk associated with this form of pain management makes it worth a try for people with conditions like arachnoiditis that have poor treatment records with conventional medicine.

If you've had an invasive spinal procedure or an infection and are experiencing symptoms of arachnoiditis, an MRI can confirm the diagnosis. Learning the cause of your pain will help you avoid unnecessary treatments and allow you to focus on the real problem.

Cycling Lower Back Pain - Causes, Prevention, and Treatment

Cycling is often recommended as one of the best exercises to build strong body. It strengthens all the important organs, hands, arms, shoulders, chest, back, hips, thighs, knees, legs and feet. Strangely enough, cycling also causes lower back pain and several other health problems. It nullifies all the benefits that it provides to the cyclists. In some cases cycling is the only cause of lower back pain.

Causes

There is nothing wrong with cycling as an exercise as such. It does provide all the benefits associated with it. The problem arises with the design and structure of most bicycles. It forces the cyclists to assume wrong postures as they try to keep themselves in alignment with their various parts such as seat, stem length, the top tube, frame, handle bar, pedals and so on.

The problem aggravates further with the modern style bicycles whose manufacturers devote more attention to make them look fashionable and stylish rather than ergonomic.

Most of the time, you have to keep bending forward on your lower back in order to exert force on the pedals. This causes tightness in the muscles of the hips, thighs and legs. It forces the pelvis to shift out of its normal and optimal position. This results in muscle imbalance which causes lower back pain.

The position of the seat, its distance from the handle bar and the pedals may not match the length of arms and legs of all the riders. They may have to overstretch or cramp themselves to adjust with it in order to keep cycling.

Prevention of bicycle back pain

Bicycles come in standard designs for various age groups. It is not always possible to customize each of its parts to suit the individual's physical needs. Nonetheless, every cyclist should try to make some adjustment to prevent strain on the lower back.

It is generally possible to shorten the top tube, raise the height of the handlebars and lower the height of the seat and pedals. When you buy a cycle, ask your vendor "to table" its frame to align correctly with your physical needs.

Treating the cycling lower back pain

Assuming that you have contracted lower back pain from cycling, you should stop cycling and take to alternative exercises such as swimming and jogging to counter its adverse effects. In case you cannot stop cycling, you should keep doing stretches and abdominal exercises to keep your back healthy.

What Are Some Drug-Free Ways to Deal With Lower Back Pain?

Lower back pain can have a number of causes, but in general, most back lower back pain is caused by a strain in the muscles in the lumbar region of the back. This is the inwardly-curved area of the back, just above the pelvis and below the diaphragm.

These muscles, like any other muscle, should be exercised regularly to maintain their strength and tone. However, a lack of exercise, combined with poor posture, can cause back muscle weakness. Excess weight can also place more excess strain on these muscles. So when we need them for lifting... ouch! That's when we experience the pain.

Many of us use prescription and non-prescription pain killers to deal with back pain. However, these drugs have side effects, and some can interact with other medications.

So what are some other options for dealing with lower back pain?

In this article we discuss four things that you can use which are very safe and quite effective. Unfortunately, not every product will work for every person. So a little trial-and-error is sometime needed. Fortunately, many of these ideas are inexpensive. So give them a try, and once you find something that works, stick with it!

I have one piece of advice before we get to the recommendations. That is, you need to manage your expectations with these types of products. By that I meant that it's unlikely that a single, "magic" product will completely remove your back pain. If anything, these products are good at reducing the pain so that you're a bit more comfortable. Remember that the underlying issue needs to be dealt with by keeping those back muscles fit and healthy.

Idea #1 - Back pain patches

A patch is a large, thin bandage-like product that contains some medication, usually mixed in with the adhesive. When the patch is applied to the skin, the medicine leaches out of the patch and into the skin, providing pain relief right where it's needed.

There are several different medicines found in these patches:

Capsicum, or capsaicin - This substance comes from hot peppers, and provides a warm sensation to the skin when applied. A "hot" patch works really well for chronic lower back pain.

In fact, if your lower back pain feels better when using a heating pad, then a hot capsaicin patch can act as a substitute for the heating pad when a heating pad is not convenient.

A capsaicin patch is a great alternative to capsaicin cream, since you do not touch as much of the product and risk getting it in your eyes.

While these kinds of patches may help you feel better, they do not help relieve any inflammation which may be causing the pain. A capsaicin patch is good for things like muscle strain, soreness, and lower back muscle pain. Capsaicin patches may also help fight sciatica pain. So it really depends on the kind of lower back pain that you are experiencing.

Camphor and Menthol are aromatic compounds found in nature. Like capsaicin, both camphor and menthol can help you feel more comfortable, and with less pain. However, neither camphor nor menthol fight inflammation. They are good alternatives to capsaicin, especially if you find the capsaicin too "hot" or too irritating.

Methyl salicylate is used both for pain and inflammation. It is related to aspirin, and is quite strong. However, one of the nice things about a patch containing methyl salicylate is that you don't have to worry about it upsetting your stomach!

If you are allergic to aspirin, or if you take any prescription medication that interacts with aspirin, then check with your pharmacist before using back pain patches containing methyl salicylate.

So, as a general rule, the choice of patch depends on the source of pain. If it's muscle related, capsicum or camphor/menthol patches should work well. If the problem is pain AND inflammation, you should use an anti-inflammatory patch that contains methyl salicylate.

Idea #2 - Lumbar Supports

A lumbar support, or lower back support, encourages us to sit in a proper position, maintaining our posture. This means that the muscles in the lumbar area are not stretched or compressed in an unnatural way. If anything they can relax, which could then bring relief for lower back pain.

The lower back support is also a good compliment to other therapies, such as back pain patches, topical pain relievers, and heating pads.

Lumbar supports come in many shapes and sizes. So our general recommendation is to look for lumbar supports which:

• Can fit on nearly any chair


• Can be adjusted in some way

There are air-filled lumbar supports on the market which meet these criteria. Air filled lumbar supports are great because they are fully adjustable to your particular need. Just make sure the support is firm, as too soft of a lumbar support can cause you to slouch and sit in an unnatural, unsafe position.

Think carefully about buying expensive office chairs with lumbar supports. Many of these supports are minimally adjustable. So they may not provide the proper support that you need.

A small, portable, adjustable lumbar support that you can strap onto any chair is frequently a cheaper and better option.

Idea #3 - Topical Pain Relievers

The term topical simply means that it is applied directly to the skin, and not taken by mouth. Topical pain relievers can come in the form of gels, creams, lotions, and oils.

These types of products are an excellent way to achieve quick relief from sudden lower back pain. They are also a great compliment to both over-the-counter and prescription oral pain medications.

Also, many of these products come in a convenient roll-on form, which is perfect for applying to the lower back and other hard to reach areas of the body.

Topical pain relievers are also good when used in combination with massage for muscle strains, fibromyalgia massage, and other massage-related treatments.

While there are many brands of topical pain relievers, many of them have some common ingredients. These ingredients are very safe, and can come in gels, creams, lotions, sprays, etc. Typically, these products start to work relatively quickly, but the pain relief does not always last very long. Fortunately, these products are so safe that they can be applied 3 or more times a day without any issues.

Product Ideas

BioFreeze- This classic pain reliever, especially the roll on, is a perfect supplement to oral pain killers. In other words, if you need a little extra relief, BioFreeze is a good option. It works especially well for neck pain, shoulder pain... just about anywhere that you can reach with a roll on!

Sombra Warm and Cool - Sombra Warm and Cool are similar. Like BioFreeze, they are available as a convenient roll on. Note that Sombra warm has a small amount of capsaicin, which is a really good way to provide some warmth to a lower back, knee, or other painful area.

Elmore Oil - Elmore Oil contains extracts from eucalyptus and the tea tree. This combination was scientifically proven to contain both pain relieving and anti-inflammatory compounds. This is a huge advantage for Elmore Oil over other topical pain relievers.

This makes Elmore Oil perfect for not only muscle pain (where inflammation is less of a problem), but also for osteoarthritis of the back.

Old Goat - Old Goat is another oil product which contains extracts of various herbs. The pain relief comes from extracts of pepper (containing capsicum) and peppermint (containing menthol). Old Goat does have a very strong, but pleasant scent. So if you enjoy aromatherapy, Old Goat is an excellent pain reliever.

Plus it works great on insect bites and poison ivy itch!

Traumeel - A very different product from the ones mentioned above is Traumeel. Available as a gel and cream, Traumeel is a blend of extract from various plants and herbs. Traumeel has been used in Europe for decades for pain and inflammation in arthritis, osteoarthritis, and other pain and inflammation conditions.

Traumeel is also commonly used as a pain reliever by Olympic Athletes across Europe. It is also a popular product for those who have repetitive motion at work. Many chefs, for example, apply Traumeel Gel after work to relieve the pain from hours of cutting and cooking.

The gel form is a good choice for lower back pain, as it goes into the skin quickly, and the scent is very mild.

These are but a few examples of topical pain relievers. Check with your pharmacist for some other possible ideas.

Idea #4 - TENS

TENS (Transcutaneous Electrical Nerve Stimulation) is a well-established technique for treating back pain.

As the name suggests, TENS systems send mild electrical impulses to the muscles. This causes the muscles to gently exercise, stretch, and relax.

Most TENS systems require a prescription and extensive training for home use. However, there are a few excellent, high-quality TENS systems available over the counter for home use. They can be worn underneath the clothing, and some have sophisticated remote controls to both control use and prevent over-use.

Summary

Lower back pain is a complex condition to treat. In the long run, weight loss and exercise will ensure these muscles stay fit and ready for any unusual use, such as lifting.

However, when the pain does arrive, an array of treatments may be needed in order to reduce the pain. A lumbar support are a great way to maintain proper posture, and they can be used in combination with back pain patches and heating pads. Try to find an adjustable lumbar support that can be used on any chair.

A topical pain reliever is good to deal with any sudden lower back pain, and can be a good compliment to an oral pain reliever. Lastly, TENS devices are a little-known method to deal with chronic pain.

Help My Back Pain - Therapies to Ease the Misery

Therapy to help back pain
Lower back pain sometimes known as Lumbago or Sciatica is a common disorder affecting some 60% of the adult population, seeking to get rid of back pain. So great is the problem, that in the UK alone, some 150 million man days are lost each year in industry, as a result of absenteeism attributed to lower back pain. Generally, the symptoms of low back pain are due to benign musculoskeletal problems often arising from strains in the lower back muscles or soft tissue, and these ease considerably within a few weeks using common sense measures to address.

To help back pain, establishing of the fundamental origin of the back pain with a GP is usually made through a combination of a medical history, physical examination, and, when necessary, diagnostic investigation, such as x-ray, MRI, or CT scan. Usually, low back or lumbar pain can be treated conventionally, with one recommendation being physical therapy which may help alleviate the symptoms, and give back pain relief. A summary of some of the more common therapies used to provide back pain relief are listed below:-

Acupuncture
Acupuncture treatment originated in China over two thousand years ago. It is reputed that the first observations were of soldiers, wounded in battle by arrows, and how the arrow 'punctures' caused therapeutic effects in different parts of the victims body well away from the wound area. The general theory behind traditional acupuncture is based on patterns or meridians of energy flow through the body that are essential for health. This is referred to as Qi or Chi and sometimes Xue (blood). Disruptions of this flow are thought to be the primary causes of pain and disease. Acupuncture attempts to correct imbalances of flow, thus helping to restore the patient's health.

How acupuncture works
Broadly, acupuncture involves stimulation of points along these energy flows through a range of techniques. Stimulation is typically performed using very fine needles that create gentle sensations. Each of these needles are inserted into specific points along these 'energy pathways' or "meridians".

Can acupuncture help my back Pain
Acupuncture is considered useful in treating such conditions as lower back pain, sciatica, stiffness, and strains. In traditional acupuncture theory, pain arises due to blocked energy along 'energy pathways' or "meridians" of the body, which are 'cleared' when acupuncture needles are inserted. In modern medicine, scientific reasons have been put forward for the apparent benefits that acupuncture provides for the sufferers of lower back pain. One observation is that acupuncture stimulation causes the releases neurochemicals and hormones, regarded as producing signals that soothe the sympathetic nervous system and release natural opioids which provide back pain relief.

Alexander technique
The Alexander Technique is a method that works to change (movement) habits in our everyday activities. It is a simple and practical method for improving ease and freedom of movement, balance, support and coordination. The technique teaches the use of the appropriate amount of effort for a particular activity, giving you more energy for all your activities. It is not a series of treatments or exercises, but rather a re-education of the mind and body. The Alexander Technique is a method which helps a person discover a new balance in the body by releasing unnecessary tension. It can be applied to sitting, lying down, standing, walking, lifting, and other daily activities

How Alexander Technique works
The Alexander Technique shows its students how to learn to do whatever they currently do as easily and efficiently as possible. It is concerned almost exclusively with process - how an activity is performed not what it is. Although there are no exercises, Alexander technique shows how to exercise more efficiently, with reduced risk of injury. Many, seeking back pain relief are drawn to the technique because of its reputation to help back pain or lumbago, stiff necks and shoulders, and other conditions such as carpal tunnel syndrome. Alexander teachers are not doctors and do not diagnose diseases.

Can Alexander Technique help my back pain
By becoming more aware of how the body works and learning how to "undo" bad body practices, those suffering with long term or chronic back pain are able to soothe and ease their symptoms. Pupils of Alexander technique can learn how to pupils how to liberate needless muscle tension and, freer means of movement which impose less strain and therefore back pain relief.

Bowen Therapy
The Bowen technique is a soft tissue remedial therapy, named after its innovator Tom Bowen. This therapy is not considered massage, but as a non-invasive muscle release and integration technique, but similar to massage, it releases muscular tension. Its clients describe experiences of significant relaxation after a session.

How does Bowen Therapy work
The technique involves the therapist using fingers or thumbs to move over muscle, ligament tendon and fascia in various parts of the body. The work is very subtle, relaxing and gentle involving no hard or prolonged pressure. During a session the client will lie on a therapy table or bed, although the work can be effectively carried out with the client in a chair.

Can Bowen Therapy help my back pain
The most common presentation is for back pain relief and here Bowen excels. The average number of treatments would be two or three for most therapists. There are always going to be exceptions to any rule, and certain people will need further or even on-going treatments. Sports injury is a field of remedial therapy that is becoming very aware of The Bowen Technique. The Bowen Technique is being used at high levels of sport in this country, with rugby clubs and premiership football clubs showing interest. Bowen therapists advocate that this can reduce or eliminate or help back pain and promote general health
Source: European College of Bowen

Chiropractic
Chiropractic is a technique which focuses on the musculoskeletal and nervous systems. The principal of Chiropractic is that the key to health is the nervous system with the spine at its centre. If the spine is aligned correctly, then optimal movement can occur and the patient can achieve improved health.

A chiropractor will generally address "subluxations"- misalignments to the spinal bones responsible for reduced movement or or loss of normal posture, causing impairment to the nervous system or nerve irritation.

How does Chiropractic work
In seeking to help back pain, a chiropractor would usually examine the patient's spine and review any patient history to determine any previous injuries, accidents, or tensions that may be impairing normal function. Sometimes the Chiropractor will order an X-ray to help determine this. A common form of Chiropractic treatment is a spinal manipulation or adjustment. This is generally carried out by hand manipulating the spinal joints affected in an attempt to increase or unlock the joints mobility.

Additional tools are sometimes used to promote healing including rehabilitative exercise, nutritional and lifestyle improvement programmes. The amount of, and frequency of the treatment required would vary according to the nature and severity of the condition.

Can Chiropractic help my back pain
A chiropractor will attempt to focus on the fundamental mechanical and neurological trouble in the spine to decrease the back pain and other symptoms caused by reduced spinal function. He will concentrate on natural health care working to encourage the body to self repair back towards improved health. Chiropractic care as a therapy for back pain in general is safe when employed skillfully and appropriately. Manipulation is regarded as relatively safe, but as with all therapeutic interventions, complications can arise, and it has known adverse effects

Feldenkrais
The Feldenkrais Method is a somatic educational system designed by Mosh矇 Feldenkrais (1904-1984), based on physics, neurology, and bio mechanics. The Feldenkrais method is designed to improve movement repertoire, aiming to expand and refine the use of the self through awareness, in order to reduce pain or limitations in movement, and promote posture, and general well-being. The Feldenkrais Method is often regarded as falling within the field of complementary medicine, and is a means of re educating the neuromuscular system, redefining movement to increase efficiency and reduce stress

How does Feldenkrais work
Feldenkrais Method is taught in two complimentary formats - "Awareness Through Movement' taught through classes and Functional Integration taught on a one to one basis.

In teaching 'Awareness Through Movement' classes, the teacher will lead the class through a sequence of movements involving standing, sitting in a chair or sitting or lying on the floor. One of the key aims is to instruct pupils how to decrease unwarranted muscular exertion and develop understanding of their whole self during movement.

In a Functional Integration lesson, a trained practitioner uses his or her hands to guide the movement of a single pupil, who may be sitting, lying or standing. The practitioner uses this "hands-on" technique to help the student experience the connections among various parts of the body (with or without movement). Through precision of touch and movement, the pupil learns how to eliminate excess effort and thus move more freely and easily. Lessons may be specific in addressing particular issues brought by the pupil, or can be more global in scope. Although the technique does not specifically aim to eliminate pain or "cure" physical complaints, such issues may inform the lesson. Issues such as chronic muscle pain may resolve themselves as the pupil may learn a more relaxed approach to his or her physical experience-a more integrated, free, and easy way to move Students are taught to become aware of their movements and of how they use themselves, thus discovering expanded movement options.

Can Feldenkrais help my back pain
The theory behind Feldenkrais is that inefficient movement behaviour may lead to avoidable tension and movement constraint leading to back pain. The Feldenkrais technique provides for expanded movement alternatives and enhanced posture which can provide backache relief or back pain relief, whilst developing greater efficiency and freedom of movement

Massage therapy
Massage is the manipulation of superficial layers of muscle and connective tissue to improve the function and encourage relaxation, well-being, and improve posture dysfunction. It involves acting on and manipulating the body with pressure - structured, unstructured, stationary, or moving tension, motion, or vibration, done manually or with mechanical aids. Target tissues may include muscles, tendons, ligaments skin, joints, or other connective tissue, as well as lymphatic vessels, Massage can be carried out using the hands, fingers, elbows, knees, forearm, and feet. There are over eighty different recognized massage techniques with many used to help back pain.

Massage manipulates the soft tissues of the body by rubbing, kneading, stretching and other methods for therapeutic effect. As a result, muscle and tissue is made more pliable, energising lymph circulation and promoting blood flow. Therapists will employ a range of techniques and methods during treatment sessions.

How does Massage therapy work
Massage manipulates the soft tissues of the body by rubbing, kneading, stretching and other methods for therapeutic effect. As a result, muscle and tissue is made more pliable, energising lymph circulation and promoting blood flow. Experienced therapists will employ a range of techniques and methods during treatment sessions to help back pain. There are many types of massage therapy for back pain in addition to acupressure or Bowen (see above) such as:-

Deep Tissue Massage
Used to relieve severe tension in muscle or fascia, often used where the patient suffers consistent lower back pain caused by specific muscular-skeletal conditions. It concentrates on the underlying muscles rather than those at the surface in order to help back pain.

Swedish massage
(or Classic massage in Sweden!) can be used to help back pain, by improving circulation and easing joint stiffness. Swedish massage uses five styles of strokes to massage: Sliding, kneading, tapping, friction, and vibration

Hilot
Hilot is a traditional healing and massage technique originating in the Philippines that can be employed to relax stressed muscle and joint manipulation to treat muscular-skeletal conditions as a lower back pain therapy.

Trigger point therapy
Can be used to help back pain and poor posture, by helping to release muscles in spasm, employing techniques to release 'knotted' muscles, and freeing up circulation in the affected area.

Traditional Chinese massage
There are two types which can provide back pain relief and - Tui na (the Chinese equivalent of physiotherapy) which concentrates on pushing, stretching and kneading the muscle, and Zhi Ya which utilises techniques of pinching and pressing at acupressure points. These originate from Traditional Chinese Medicine. Although Tui Na is described as massage in the West, in TCM it is not. In TCM massage is called Anmo, which forms the basis of Japan's Anma.

Can massage therapy help my back pain
Carried out effectively by experienced practitioners, knowledgeable of the human body and conversant with muscle imbalance massage therapy can be a useful therapy for back pain. Massage can also assist in relieving lumbar pain by reducing tension in turn alleviating poor back posture caused by muscle imbalance. Relief of mental tension and stress by using massage is also useful a useful therapy for back pain helping those within sedentary occupations involving hours of sitting in front of VDU's. Although massage is undoubtedly useful for back pain relief it may not address the underlying condition so GP advice should be sought.

Osteopathy
Osteopathy is a non invasive holistic drug free manual therapy that centres on total body health by treating and strengthening the musculoskeletal framework, which includes the joints, muscles and spine. Its aim is to positively affect the body's nervous, circulatory and lymphatic systems, enabling an environment of self healing. Osteopaths do not simply concentrate on treating the problem area, but use manual techniques to balance all the systems of the body, to provide overall good health and wellbeing. The practice of Osteopathy was established in the late 1800s in the United States of America, by. Dr. Andrew Taylor Still with the aim of using manual 'hands on' drug free techniques to improve circulation and correct altered biomechanics.

How does Osteopathy work
Osteopathy employs manual therapies for the treatment of many neuromusculoskeletal pain syndromes, such as lower back pain and tension headache, alongside exercise and other rehabilitative techniques. An osteopath will utilise a range of gentle hands-on techniques such as soft tissue stretching, deep tactile pressure, and joint mobilisation or manipulation.

The key principles of osteopathy are based on all parts of the body functioning together in an integrated manner. If one part of the body is restricted, then the rest of the body must adapt and offset this, which can lead to inflammation, pain, stiffness and other health conditions. When the body is free of restrictions in movement, Osteopathic treatment helps to reduce pain stress and enhance mobility, creating an environment of self healing for the patient's body.

In some cases, Osteopaths can complement the GP's advice on back pain by for example, by easing the pain caused by joint and muscle stiffness, by improving joint mobility and the flow of blood to the joints, to supplement maybe a pain killer prescription issued by the GP

Can osteopathy help my Back Pain
Osteopathy is recognised by the British Medical Association as 'a discrete clinical discipline' which can compliment mainstream medicine, and trials demonstrate its effectiveness in treating back pain, with GP's often referring patients to osteopaths for private treatment. Osteopathic technique is believed to be effective in providing back pain relief by:-

Reducing of herniated or bulging discs and correcting any internal displacement of disc fragments
Inhibiting nerve impulses
Releasing adhesions around prolapsed discs
Calming tenses muscles aggravated by sudden stretching
Providing respite for muscle spasm
Providing advice on exercises for the lower back, posture, safe lifting, workplace or workstation ergonomics, stress, and diet

Physiotherapy
"Physiotherapy helps restore movement and function to as near as possible when someone is affected by injury, illness or by developmental or other disability. It uses physical approaches to promote, maintain and restore physical, psychological and social wellbeing, taking account of variations in health status. Physiotherapy is science based, committed to extending, applying, evaluating and reviewing the evidence that underpins and informs its practice and delivery. The exercise of clinical judgement and informed interpretation is at its core" Ref: The Chartered Society of Physiotherapy

Lower back pain can be treated by Orthopaedic physical therapists who diagnose, manage, and treat disorders and injuries of the musculoskeletal system including rehabilitation after surgery. Orthopaedic therapists are trained in the treatment of back pain and spinal conditions, joint and spine mobilisation or manipulation and therapeutic exercise, in order to enable backache relief.

How does Physiotherapy work
Physical movement is seen as a key important therapy in treating lower back pain. Physiotherapy can be described as a drug-free technique or therapy employing a range of procedures, such as joint manipulation and mobilisation, physical stretches and exercise routines, massage therapy, ice and heat therapy, ultrasound, and breathing exercises. Although a GP may refer a lower back pain sufferer to a physiotherapist, a patient can go directly to the latter, although in some instances, the physio may require a formal GP referral.

Can Physiotherapy help my back pain
Physiotherapy can identify several factors as potentially leading to incidences of lower back pain, including trauma or injury, arthritis, poor posture, muscular strains and weaknesses, ligament strains, sciatic conditions, and disc trouble.. Dependent upon the root cause of lumbar pain, a physio can treat these issues with a number of procedures. These could include posture and ergonomics guidance, advice and remedial movement courses, where, manipulation, stabilisation training, stretching and exercise routines to give backache relief.

Pilates
Pilates is a holistic exercise technique, intended to stretch, strengthen and condition the body to balance, engaging both mind and body, through an anatomical comprehension of the body's muscular-skeletal systems. Through a comprehensive exercise or programme, the patient or student can concentrate on focus area whilst carrying out for the client. Classes will focus on specific areas individually whilst carrying out routine that incorporates into an environment where optimum muscular- skeletal function and mobility can be restored

How does Pilates work
Pilates is carried out through slow controlled exercise, usually on an exercise mat, or sometimes on specific apparatus, either in classes or one to one. It's a system of exercises that take the body and mind and body through sequence of proscribed movements. These controlled movements integrate the concept of Dynamic Tension (self-resistance) which is the act of exercising muscle against muscle Pilates is taught one on one or in a class.

Can Pilates help my Back Pain
Pilates theory is that imbalance in strength and flexibility of the body may cause back pain. Pilates attempts to build strength and flexibility to help restore mobility and avert further back injury. Pilates claims to improve posture, muscle tone, mobility, and flexibility in the spine, alleviate backache and pains, and reduce stress. It is considered therapy for back pain for some medical conditions affecting the back but those suffering from Osteogenesis imperfecta, Osteoporosis, Paget's Disease, Osteomalacia should seek medical consultation. Whilst there have been recent concerns expressed over the effectiveness and safety of Pilates especially relating to strengthening the core muscles, it's accepted that it can be useful for some people in some instances for back pain relief.

Rolfing
'Rolfing Structural Integration' is the trademarked name for the system of hands-on connective tissue manipulation and movement education aimed at releasing stress patterns, and helping the client move and function with greater freedom, and effortlessly maintain a more upright posture. Rolfing seeks to realign and balance the body so that the head, shoulders, chest, pelvis, and legs work in improved vertical configuration

How does Rolfing work
The concept of Rolfing is that injuries, poor movement function and muscle taughtness through stress cause the myofascia (connective tissue) to stiffen, inhibiting free and relaxed movement. By applying deep pressure and other massage techniques to ease tightened myofascia, therby allowing greater flexibility and balance between muscles, tendons and bones. Practitioners of Rolfing teach awareness of those habits restricting movement and how to transform these patterns

Can Rolfing help my Back Pain
By reducing tension, softening the myofacsia, and restoring natural balance and body use, Rolfing practitioners believe the release from the above techniques can relieve back pain caused by muscle tension and help the back to realign itself, promoting improved back health and giving backache relief. Rolfing practitioners address lower back pain, including disk herniation usually by focussing on relaxing, releasing, and manipulating the muscle tissue, and forming space between the intervertebral disks.

Shiatsu
The name Shiatsu is derived from Japanese from shi, meaning finger, and atsu, meaning pressure) is a traditional hands-on therapy originating in Japan. There are two main Shiatsu schools; one based on western anatomical and physiological theory where it soothes an overactive sympathetic nervous system, improving circulation, relieving muscle tension and reducing stress, and the other based on a holistic system of Traditional Chinese Medicine (TCM). Shiatsu is regulated as a licensed medical therapy by the Ministry of Health, Labour and Welfare (Japan), and elsewhere by various governing bodies set up by Shiatsu practitioners. Shiatsu is an evolving form, and its various styles incorporate (to differing degrees) aspects of Japanese massage traditions, Chinese Medicine practice, and "Western" anatomy and physiology.

How does Shiatsu work
Shiatsu is an uses pressure applied with thumbs, fingers and palms to the same energy flows or meridians as acupuncture and incorporates stretching. It also uses techniques such as rolling, brushing, vibrating, grasping and in one particular technique developed by Suzuki Yamamoto, pressure is applied with the feet on the persons back, legs and feet (special set up is required for the "foot" shiatsu). The principle theory is similar to that of acupuncture whereby illness is brought about as a result of blockages or imbalance in the meridians or energy lines. The Shiatsu practitioner seeks to clear or remove these blockages by applying finger, thumb, palm, or even foot pressure to the affected areas using a variety of massage techniques

Can Shiatsu help my Back Pain
Lower Back pain results for a number of reasons: Poor ergonomic posture, Physical injury, occupational (such as lifting), recreational (eg golf or gardening) related to poor muscle tone, or in Traditional Oriental Medicine (TOM), blockages or imbalances in energy flows through the patients meridians.. It is likely that back pain relief for back pain for back ache or sciatic conditions can be provided by a shiatsu practitioner. Shiatsu is complementary to mainstream Western medicine, not an alternative to it. Though therapy back pain will be administered according to Oriental practice it is important that a modern Western diagnosis is obtained as well, and the practitioner will attempt to establish the origin of the condition. \through the techniques outlined above the practitioner will strive to create an environment of 'self healing' whereby the patients body will revert or return over time to a more healthy condition. By understanding how the condition arose the practitioner will advise on changes in posture, exercise, or physical habits which may help prevent reoccurrence of the back pain,

Yoga
Yoga dates back to over 5,000 years, and originated in India as a form of a spiritual practice. In the West, Yoga as an alternative medicine has evolved from its founding philosophy into a form known as Yoga Therapy, often considered useful as a therapy for back pain. In the UK this has taken the form of a National Occupational Standard, (NOS) for the delivery of Yoga Therapy to clients with impaired health, such as back problems or compromised well being. Yoga is usually taught in classes or groups, sometimes as a lower back pain therapy
Yoga is believed to calm the nervous system, create harmony, and balance the body, mind, and spirit. It is thought by its practitioners to prevent specific diseases and maladies by keeping the energy meridians open and life energy (Prana) flowing. Over time many different branches of yoga have involved from the original meditative states to the emphasis on physical pose or position, breathing, bodily alignment, or flow of movement.

How does Yoga work
Yoga engages movement, stretching, posture and breathing to achieve overall wellbeing of body and mind. The different types of yoga often focus on specific facets such as Fitness, flexibility, meditation, rehabilitation, relaxation, and strength.Yoga engages movement, stretching, posture and breathing to achieve overall wellbeing.

Restorative yoga is often associated with healing disease, and is practiced in a very relaxed state by using supports instead of muscular tension to maintain the pose alignments. These poses help relieve the effects of chronic stress in several ways. First, the use of props provide a completely supportive environment for total relaxation. Second, each restorative sequence is designed to move the spine in all directions. Third, a well-sequenced restorative practice also includes an inverted pose, which reverses the effects of gravity. Because we stand or sit most of the day, blood and lymph fluid accumulate in the lower extremities. By changing the relationship of the legs to gravity, fluids are returned to the upper body and heart function is enhanced. Fourth, restorative yoga alternately stimulates and soothes the organs. With this movement of blood comes the enhanced exchange of oxygen and waste products across the cell membrane. Finally, yoga teaches that the body is permeated with energy. Prana, the masculine energy, residing above the diaphragm, moves upward, and controls respiration and heart rate. Apana, the feminine energy, resides below the diaphragm, moves downward, and controls the function of the abdominal organs. Restorative yoga balances these aspects of energy within the practitioner. Most yoga classes usually comprise a combination of physical exercises, breathing exercises, and meditation. These characteristics make yoga a particularly beneficial kind of exercise for certain health conditions, including back problems

Can Yoga help my Back Pain
Yoga can help back pain through the teaching balance, flexibility, strengthening muscles and promoting body awareness. By progressively structuring the complexity of movement, yoga teachers advocate that its practice can educate the back in distributing its mass more efficiently and improve back posture and balance naturally. For practitioners of yoga, an amalgamation of yoga positions reduces weakness, improves the alignment of the spine and reduces muscle tension, creating an environment of self healing for the back. Many yoga positions can be adapted to address particular back conditions as part of a therapy for back pain or to afford greater stretches.

How Stress Causes Low Back Pain

The stress connection to low back pain is one of the more common scenarios seen with patients who are suffering from this sometimes debilitating condition. Back pain is a 60 BILLION dollar problem in the U.S. and stress is one of the biggest factors involved. Stress is defined here as anything that is having a negative affect on our nervous systems and consequently influencing our musculoskeletal systems. Stress can be dietary, physical, emotional, occupational, etc. It all counts and it is all accumulative regarding the potential to impact our physiology in a manner that is far from positive.

The U.S. is one of the most stressful countries to live in. Americans work longer hours and take less time off than the rest of the industrialized world. Dealing with ever increasing required government demands, taxes, etc. to keep the treadmill running is a fact of life here. Combine that with the Standard American Diet (SAD) and it is a recipe that guarantees physical ailments like low back pain and chronic degenerative disease. Americans consume more junk food (756 doughnuts per person per year), more refined sugar, and use more prescription drugs than any other people in the world. The different sources of stress also feed off each other. For example, many who are emotionally stressed, may find comfort in high sugar snacks or alcohol. Because of their stress they can't sleep or have panic attacks and wind up taking prescription drugs for these problems. Their short term solutions may exacerbate the stress response in the body.

What happens physically when we are under stress? The body secretes stress hormone (cortisol) that has a flight or fight function. This is very good if you are running away from a tiger, but very bad if this response is going on all the time. Excess cortisol depletes your immune system, which is why people get sick when they are continually stressed. Cortisol also leaches calcium from your bones causing osteoporosis, puts a toxic load on your liver and kidneys, contributes to diabetes, and makes you fat. It also affects the brain, lowering intelligence and causing memory loss. There's more, but you get the picture. This is not a good thing.

What does this have to do with your back? Under stress, it is the adrenal glands that must respond. If they are over stimulated they become exhausted. When the adrenals fatigue, there are direct consequences to the musculoskeletal system. For starters, the nerves supplying the adrenals are affected. Nerves are two ways streets. They can not only be affected at the spinal level of origin, but also peripherally, at their destination, back to the spine. One of the common lumbar areas affected is at the third lumbar vertebra. Muscles are also affected. All muscles innervated by the irritated nerve can contract. Trigger points can develop. There are muscle-organ correlations. The work of Dr. Goodheart in the 1960's has withstood the test of time. There are predictable muscle imbalances with organ stress. In the case of the adrenal glands, one of the primary muscles involved is the sartorius. It is a major pelvic as well as medial knee stabilizer. This is why so many people, including athletes, injure their knees when under stress. There was a pre-existing imbalance from the adrenals causing an improper or inadequate response on the part of the sartorius muscle. The demand on the muscle exceeded its threshold to handle it resulting in an injury. Another affect from exhausted adrenals is ligament weakness. Ligaments hold joints together. Put a demand on a joint and the body responds by getting stronger to resist that demand. When one has an adrenal syndrome issue, there is an opposite affect. There will be weakening of the joint when challenged. This is another major reason why people injure themselves under stress.

The direct connection to the low back from stress is that the sartorius imbalance in the front of the thigh has an impact on the sacroiliac (SI) joint integrity on the posterior side of the pelvis. When the SI is affected by either the sartorius or from weak ligaments, there can be pain directly at the joint, or the lower lumbar vertebrae may be the source of discomfort since their position may be altered. Further, the gluteus maximus muscle on the involved SI side will be weakened. Muscles that attach to or cross an involved joint will be affected as well. The gluteus maximus muscle is a strong, major lifting and anti-gravity muscle. People with weakness will experience difficulty getting up from a seated position. They will usually put their hands on their knees and push themselves up. In grocery stores, these people are often leaning over their shopping carts to support themselves.

Treatment should be muti-faceted. Balancing the adrenals is a must. This needs to be done specifically based on individual needs, but some of the common natural supports are choline, licorice, ashwaganda, rhodiola, and Siberian and American ginseng. Structural work, focusing on involved nerve roots and muscle balancing techniques work well to eliminate or reduce pain. I also utilize a cold laser to "reset" the adrenals (techniques from Dr. George Gonzalez, Quantum Neurologist). Of course, emotional stress must be dealt with to change one's response to the triggers. A counselor, aromatherapy, journalling, etc. may be useful. Exercises should focus on the extensor muscle groups and forward flexion movements should be limited. Over exertion should be avoided. Tai-Chi and Chi-Gong are excellent. A low sugar and carbohydrate diet is essential. Higher protein and vegetable consumption is recommended. Organic sodium should be increased, as sodium is dumped in the urine when one is stressed. Zucchini, squash, green beans, and celery fit this need. Proteolytic enzymes help pain as do anti-inflammatories like turmeric, ginger, and yucca.

http://www.CrawfordNaturalHealthCenter.com
Dr. Dennis K. Crawford
916-962-3101

"Dedicated to Vibrant living"

Does Acupuncture For Lower Back Pain Really Work?

The National Institutes of Health reports that up to 80 percent of all people in the U.S will suffer from some type of back pain. That means four out of five adults are likely to have low back pain at some point in their life, making it one of the most common ailments, second only to headache.

Wow! That's a lot of people with back pain!

There are many treatments available to help relieve this pain. Unfortunately, there is no one single definitive treatment. So the use of acupuncture for lower back pain has become more popular over the past few years.

A number of studies have shown acupuncture as a reliable method for pain relief. In fact, the Annals of Internal Medicine has published an analysis on acupuncture for lower back pain showing that among the two dozen previously published studies on back pain treatments, acupuncture was
"significantly more effective" than no treatment.

Yet, there are still those who don't believe in the benefits of acupuncture.

So How Does Acupuncture Work?

Acupuncture has been used to treat a number of illnesses for hundreds of years in China and many other Asian nations.

The treatment is based on the theory that the human body is made up of channels or meridians where the "life force" or qi flows through. If these meridians are blocked off because of stress or other causes of illness, it compromises the health of the individual. The goal of acupuncture, therefore, is to unblock these clogged meridians and allow the qi to once more flow freely throughout the body. This is done by sticking needles unto the affected meridians to release the qi.

Is There Science Behind Acupuncture?

In a study published in the Clinical Journal of Pain, Dr. Christer Carlsson and his colleague Dr. Bengt Sjlund of the Lund University Hospital in Sweden were able to prove the safety of using acupuncture for lower back pain.

Studying 50 patients who were suffering chronic low back pain for a minimum of six months, the scientists randomly assigned one group out of three to undergo sessions of acupuncture. The other two groups underwent electroacupuncture and placebo, respectively.

After four sessions plus a follow up treatment two months later, "significant" changes were observed in the group that underwent acupuncture for lower back pain. Based on these results, the scientists concluded that "there is now reasonable evidence that acupuncture has a clinically relevant pain-relieving effect on certain forms of chronic pain."

So if you're dealing with back pain, it may be worth considering acupuncture to get the pain relief you need.

Can You Cure Your Lower Back Pain With Abdominal Exercise?

Why do so many people with lower back pain do endless abdominal exercises? From sit ups to crunches, you may have done literally thousands of these yet your lower back pain remains - and no six pack!

If these exercises are used often, why do they not cure your low back pain as well as they should?

Are you doing your exercises correctly? Should you change the type of exercise? Buy another machine you see on TV - you know the latest and best way to do abdominal exercises.

Yes you see them everywhere, you have tried many machines, changed the style and still no dramatic changes.

The answer to your problems is actually simpler than you realize.

Do you want abdominal exercise to change your lower back pain, or to just improve overall structural stability - and definitively if you want a six pack. You need to do the following:

Firstly you need to stretch the muscles that work opposite to your abdominals. Why? If they are too tight then your abdominal will be weaker. Just like a see-saw - one side goes up and the other down. So, if one muscle is too tight, the opposite will be too weak. If you are trying to change your abdominals then you need to stretch both the lower back muscles (erector spinae) and the hip flexor muscles.

Secondly, if you want to change the strength of the abdominal muscles you must improve their nerve and blood supply. Fail to do this and you can do thousands of sit-ups, crunches etc and still take forever to change the muscle strength.

If the nerve or blood supply is compromised, the abdominal muscles will lose power and strength. Abdominal exercises will then fail to change the muscle. This change in nerve and blood supply can come from various structural changes in the lower back or pelvis. It can also happen from chronic abdominal weakness and the supply changes because of habit. The nerve and blood supply to the abdominals can be stimulated with various reflexes; one is on the inside of the thigh. If you rub your inner thigh and it is tender compared to rubbing elsewhere. Then chances are the nerve supply at least is lower than it should be.

The low back and pelvis can be corrected using simple stretches and joint mobility methods to re-balance the pelvis and lower back. Lower back pain is commonly caused by both weaker abdominal muscles combined with minor joint disruption in the area.

Either way, both situations can be changed and then the abdominals will strengthen easily and quickly if you stretch the opposite functioning muscles and improve blood and nerve supply. Lower back pain is easily corrected if you target the right mechanisms that create it. Weakened abdominals is one of most common causes of low back pain, especially chronic lower back pain.

MELT: Natural Movement Therapy For Back Pain

As knowledge concerning the human body and its many interconnected systems increases, new forms of pain treatment develop. On a regular basis, new methods of back pain treatment emerge that encompass the evolving understanding scientists, researchers and students of rehabilitative science have of the body. The number of these treatment options likely comes as a surprise -- and a relief -- to people struggling with chronic pain who've found themselves at a dead end on the conventional treatment path.

Movement and manipulation therapies have proven largely effective in relieving many back pain causes, from chronic muscle tension to misaligned joints. Some of these treatments are fairly straightforward: in exercise therapy, you strengthen muscles that support the spine; myofascial release targets knots in muscle and connective tissue and restores elasticity. There are some treatments that invoke a more multidisciplinary approach; these may do a better job of addressing the whole body rather than specific problem areas. One such treatment method is called MELT.

Sue Hitzmann is a Craniosacral and Neuromuscular Therapist whose multidisciplinary approach led her to develop the MELT system. It integrates her learning in neuromuscular communication and fascia, the connective tissue that surrounds and supports all of the body's structures. Hitzmann's goal is to rehydrate connective tissue, thereby increasing effective neuromuscular communication through functional fascia and keeping the body stronger overall.

The MELT method employs a number of principles and devices from other treatments, including foam rollers, an emphasis on body awareness and conscious muscle engagement. Unlike self-myofascial release, MELT doesn't advocate the use of heavy compression of fascia; the roller used is very soft. A MELT session has four purposes: to reconnect (increase mind-body connection through body awareness), to rebalance (the diaphragm and the core/nerve communication system), to rehydrate (connective tissue) and to release (by decompressing the body's joints). See http://www.youtube.com/watch?v=zzv2qIbklqI for a video of a MELT session for the lower back.

MELT is a whole-body approach to maintaining health and recovering from injury. This has certain benefits; a mechanical problem in one part of the body is often related to a problem in a different part. Also worth noting is that MELT seeks to train the body's neurocommunication system to send the right messages to muscles at the right time, thereby helping prevent further injury.

As a gentle, whole-body treatment system, MELT may not be sufficient for targeting problem areas like trigger points. Sue Hitzmann promotes practicing MELT along with professionally-administered myofascial release, but not self-myofascial release, which she believes comes with too great a risk of injury. MELT may be a good supplement to rehabilitation or a method of maintaining good health, but may not be a treatment plan in itself. Due to the lack of research studies into the effectiveness of many alternative treatments, the best we can do is to be informed about options and to judge the potential effectiveness of a treatment based on the soundness of its theory and its applicability to our situation.

If you're interested in attending a MELT session, use the locator at http://www.meltmethod.com/finder to find a class near you. You may also wish to watch more videos online like the one above. Pursuing a treatment is always best when done with a trained instructor. However, if money is a barrier, then self-treatment is an option. Proceed carefully, especially if you have back pain or any other health condition.

Myofascia is increasingly becoming acknowledged as a back pain cause. MELT is yet another treatment option available to people looking to reduce pain and increase overall health.

Physical and Emotional Sources of Low Back Pain

Do you have low back pain? Does it hurt on your lower back when you get up, sit down, twist or even move in the middle? If you are suffering from low back pain, you probably have some degree of discomfort, from mild to severe, when you shift your body in some way that involves your lower back. With all of the bones, joints, ligaments, discs, nerves and muscles of our back, it is possible to suffer from many different reasons. There are several sources of low back pain, but also physical and emotional treatment modalities to make the pain subside or go away completely. Yes, there is healing for low back pain, in the form of conservative, non-invasive treatments.

Physical Sources

Almost all low back pain begins with stress or strain to the muscles. This can be caused by overworking it around the house, or during athletic or other heavy back movement activity. In addition, when your back muscles are tight, weak or out of balance, sometimes the slightest irritation will cause a great deal of aggravation. This may occur in the form of a harsh sneeze, bending over to pick up something, or a quick turn to respond to someone calling to you. There are exceptions of course, for example, when a person has been in an accident or had a serious fall. But underlying all that is the source of the pain, which are the muscles. The muscles are directly connected to the nerves that send pain messages to the brain.

Complicating the muscle pain is the issue of emotional trauma or stress. When a person is under duress, muscles will tighten and when contracted for too long, become stiff and uncomfortable, leading to pain.

There are also structural defects to the spine which may be causing pain. A back disc, which is the cushion between each vertebrae on the spine, can be ruptured and that places pressure on the nearby spinal nerves. This type of damage can occur in a patient as early as the age of 20. Spinal stenosis, which happens in older patients, is the compression, or narrowing of the spinal canal typically due to osteoarthritis or a congenital defect. There is also degenerative joint and disc diseases which when not treated, will only become more challenging to correct.

Emotional Sources

Unfortunately for humans, when a person is stressed, their muscles automatically tense up, as if for preparing for a fight. If a person has had an injury to their low back, these tightened muscles only agitate the low back pain. And even without a previous injury, a stiff, tensed up back could be compared to a dry twig instead of a leafy branch. With a slight provocation, it is apt to "snap" and cause low back pain. Stress comes from many sources and in many forms, relating to work, family and many other issues. If you have trouble sleeping or concentrating AND low back pain, the pain is probably stress-related.

Physical Treatment

The actual physical source of back pain can be difficult to diagnose directly to the source in some patients. A specific injury that you may or may not remember may have started the process. Sometimes the lower back will try to overcompensate for the injury, causing yet another problem. Add to that the stress of everyday life and you may have low back pain that may become chronic, lasting more than three months.

An orthopedic or pain management specialist can help diagnose the source of the pain and prescribe specific exercises, stretching or massage that will relieve pain and heal the low back pain over time.

Emotional Treatment

When a person is suffering from low back pain, it is best to treat the whole person, not just the back. There is certainly a connection between the mind and the body when a person is in consistent pain. Sometimes the tension in our back that makes our muscles contract and give lower back pain is caused by stress, worry and even anger.

Combined Relief

For a low back pain treatment analogy here, when you are diagnosed with strep throat, it is because a particular bacterium is found and so you are given specific antibiotics to treat it, as well as rest and plenty of liquids. In the same way, if you have low back pain, is could be a result of stress in your life as well as a disc or muscle problem. This must be treated from the perspective of the muscles of the back as well as the emotional point of view. This treatment strategy includes both the emotional and the physical structure of the back, and a scientific way of looking at both. An exceptional health care provider will ask questions about your lifestyle and current stress levels to see if your low back pain is related to your emotional state. If it appears that therapy would assist in treatment, he or she can refer you to a counselor to treat both sides of the problem.

Female Yeast Infection - What the Different Kinds of Pain Can Tell You

Female yeast infection affects the majority of women at some point in their lives. They can range from mild, with just a smelly vaginal discharge to aggravating with itching and burning that won't let up, swollen and reddened tissue on the vaginal labia and, when left untreated, even more painful symptoms.

It's important to identify the source of your pain. Discomfort from yeast or Candida infection may appear to have a different cause. And pain from the kidneys, the womb and the back may seem to come from yeast infection. It's always recommended you see a doctor if you experience pain and discomfort that won't let up and that you can't clearly identify yourself. Pain from female yeast infection can affect the back, head, abdominal area, joints and muscles.

The 4 Most Frequent Ways Female Yeast Infections Cause Pain:

Painful Urination: When the Candida Albicans fungus enters the bladder inflammation of the bladder tissue occurs and with that a bladder infection. When the tissue of the bladder is swollen it has to strain to release the urine and a burning sensation is caused by the passing urine. This is a common pain caused by infection in women, called cystitis.

Pain In The Lower And Upper Back: When the inflamed vagina presses against the spine it can cause severe lower back pain. When the pain is located just below the shoulder blades it could also be from a kidney infection caused by a spread bladder infection.

Painful Sexual Relations: When the vaginal walls are inflamed intercourse becomes uncomfortable, difficult and can even lead to light bleeding. For some women the pain from their female yeast infection has become so severe that sexual relations are impossible for several months. Intimacy and relaxation is almost made impossible by the inflamed vagina and vulva. The vaginal discharge from female yeast infection tends to be thick and rubbery and is not helpful during intercourse either.

Abdominal Pain: When Candida overgrowth occurs the yeast can cause gas that gives you abdominal pain. When we eat food high in refined carbohydrates and low in fiber and food with high mold or yeast content, like cheese and bread, it favors the Candida Albicans fungus to overgrow. The most common abdominal discomfort would be heartburn.

Female yeast infection can cause achiness and pain throughout your whole body. Candida overgrowth releases toxins that leak into your bloodstream through minor lesions. Your body weakens and your mind gets "woozy". Painful migraines and joint paints are also not uncommon.

Neck Pain, Back Pain, Sciatica and Pregnancy - The Back Pain Complex, Causes and Treatment

The back pain complex, to include neck pain, back pain and sciatica, is one of the most common complaints among mothers-to-be during pregnancy. The spine is made up of two primary and two secondary curvatures. The secondary curvature of the lumbar region is most affected during pregnancy. The lumbar curvature, established after birth and responsible for our ability to walk upright, comes under tremendous pressure during pregnancy. Back pain is quite common during pregnancy with as many as 80% of all women experiencing neck pain, back pain and/or sciatica in varying degrees. The back pain complex is expressed from mild to acute and may become chronic if not properly addressed. We will discuss some of the reasons why back pain is so prevalent during pregnancy and offer a few solutions, as well.

While women with previous back problems are at greater risk for neck pain, back pain and sciatica, it is common among all women beginning as early as two months and continuing through, and well after, the completion of the pregnancy. During pregnancy the body produces a number of hormones, some in much higher quantities than typically found. One of the principal hormones having the most dramatic impact during pregnancy is called Relaxin. Relaxin's function it is to make the ligaments associated with birth, and the pelvis aperture itself, softer and more pliable. The reasons for this are obvious, it is vitally important for the baby, particularly the baby's cranium or skull, to be able to pass through the birth canal with relative ease, Relaxin makes this possible. Additionally, as the uterus grows and weight shifts forward, the center of gravity changes and the relaxation of the uterine ligaments impacts the spine and the surrounding musculature. The core muscles, to include key abdominal muscles, spinal muscles, and para-vertebral muscles, are also stretched and taxed beyond normal capabilities. The combination of hormonal and structural factors often contribute to varying degrees of neck pain, back pain, and sciatica.

Obesity, always a significant factor in diagnosing and treating the back pain complex, becomes an even greater issue during pregnancy. Normal weight gain, not to be confused with obesity, may also negatively affect mothers-to-be. The combination of an exaggerated spinal curvature, called lordosis in the lumbar region, a shift in the center of gravity, additional weight carried forward, and a weaker core muscle complex are also contributory factors. The core muscles, as well as other synergistic muscle groups, may be strengthened through a program of exercise and stretching. It must be recognized that back pain during pregnancy is the rule rather than the exception, the challenge is to deal effectively with the underlying cause or causes with an intelligent and individualized treatment program.

Two of the most common back pain expressions during pregnancy, are lumbar pain, centered primarily in the lower back, and posterior pelvic pain, with symptoms very much like those associated with sciatica. The low back or lumbar pain is generally centered in the lower back and may radiate unilaterally, one side, or bilaterally, both sides, across the iliac crest, which is the region to each side of the spine at the upper level of the pelvis. Once again, pain may range from mild to acute and grow increasingly intense the deeper into the pregnancy the mother-to-be is. Back pain in this region is exacerbated by extended periods of standing, particularly in one place, sitting for long periods of time, and by poor posture, as in the old military idea of "stomach and chest out" which simply does not work for obvious reasons. Posterior pelvic pain can be quite severe and may be four to five times more prevalent than any other back pain expression during pregnancy. Posterior pelvic pain, as noted above, may be indistinguishable in its expression from sciatica. Pelvic pain may be felt as a deep ache or even a burning sensation, may radiate across the buttocks and into the legs, unilaterally or bilaterally, and in its worst configuration or state may also be felt in the feet and toes, very much like sciatica. The biggest distinction between posterior pelvic pain and sciatica is that posterior pelvic pain is more commonly experienced bilaterally. Sciatica, on the other hand, is generally a unilateral expression affecting the buttocks, legs, feet, and toes.

While quite common, neck pain, back pain and/or sciatica, including posterior pelvic pain, should not be taken lightly. If the back pain complex is not addressed properly, it may have negative consequences throughout the pregnancy and felt in virtually every aspect of the new mom's life. It is not uncommon for women who experience severe back pain throughout the pregnancy to continue to have problems well into the post partum period. Pregnancy can be, and usually is, a wonderful time in both the family's life and in the life of the mother-to-be. However, if back pain is not addressed it may have a negative impact during and afterwards, in some cases for years after the pregnancy.

As noted above, there may be a myriad of causes and consequences associated with the back pain complex, as it relates to pregnancy. An intelligent, individualized, and medically supervised program of exercise and stretching is not only advisable it is absolutely necessary. Certain exercises, such as the pelvic tilt and crunches, at least until the latter stages of the pregnancy, may be appropriate and advisable. However, it is usually the case that such self-treatment programs of exercise are not only misguided but fail to achieve any real and lasting relief or benefit. Additionally, because of the shift in the center of gravity and the exacerbated lumbar curvature, a complete program focusing on the core muscles may be the best approach. Improper posture, standing for long periods of time, sitting for long periods, and even remaining inactive for extended periods of time may have a negative impact, ultimately leading to even greater pain. Finally, it is advisable for pregnant women, particularly those who work deep into the pregnancy or have other children, to take special care when lifting anything heavy. Because of the number of physiological and anatomical changes that take place during pregnancy, a program that seeks to strengthen the musculature and to improve endurance, so fatigue doesn't lead to other problems and injuries, should be initiated as soon as possible. Only through a comprehensive program of treatment and exercise can a prospective mom hope alleviate or eliminate neck pain, back pain, and sciatica.