Find Out More About What Causes Lower Back Pain

So what causes lower back pain?

Also referred to as Lumbago, it is incredibly common in incidence across the globe, and in the United States, it is the second most neurological disease after headaches. It is not a discriminatory condition, with men and women being equally affected.

Most people in the United States suffer with lower back pain due to work related strains and accidents, as it can occur when a person lifts a heavy object incorrectly, or overstretches, causing strain or sprain in the ligaments or muscles in the back. The pain can range from mild to acute, and in most cases, is experienced across the bottom of the back, or on one side.

Pregnancy is well-known for causing pain in this area, as the body adjusts to hormonal changes, posture realignment and carrying extra weight - gynecological problems such as ovarian cysts and fibroids can also cause pain.

When the discs between the vertebrae become damaged, and subsequently rupture, this can cause compression against the nerves in the spinal cord, which in turn, causes pain in the low back region.

As the body ages, the strength of the bone and muscles tends to become less, with bones becoming more brittle and muscles becoming less elastic. Pressure on the nerve roots in the spine can also be caused by other factors, such as osteoarthritis, spondylolisthesis and the narrowing of the spinal canal, all of which are more prevalent in old age. It's also quite common for women to suffer from osteoporosis after the menopause.

Long term usage of corticosteroids can also result in pain in the lower back.

Other, far less common reasons for lower back pain, are tumors which can grow on or near the spine, and infections in similar areas. For example, a kidney infection can cause significant pain low in the back.

It's important to bear in mind that most pain of this nature can be treated without any need for surgery. However, if it persists despite treatment, the opinion of a doctor or health professional is sought as soon as possible.

Whilst lower back pain is likely to improve with minimal treatment in the majority of cases, it can turn into something more serious if it is;

a) not diagnosed and treated correctly, or

b) not treated seriously, or swiftly enough

One needs to understand what causes lower back pain and how it can be treated with the help of correct medical attention.

Burning Pain in Lower Back (Right Or Left Side) - Symptoms, Treatment Options and Pain Relief

How is your lower back feeling?

Do you have pain problems that you need to address?

1.) Introduction To This Article

This free information will discuss how lumbar back pain can occur, followed by how you can find a cost effective treatment option to help reduce your pain. We study the spine and as a result, you can learn some effective ways in which you can deal with your lumbar pain problems.

2.) Pain Pills & Back Problems

The first thing many people do when they feel that their backaches is to pop a pain pill. Or, they try and take a good long rest to alleviate their tired muscles. But most of the time simply taking pain relievers and resting your back will not completely solve your problem. Many people say that lower back pain is just a backache, but the fact is that there are a lot of reasons why one is experiencing back discomfort. One of the primary reasons for lower back pain is lumbar sprain, a herniated disc or a pinched nerve in their lower back.

3.) Lumbar Muscle Spasms

A lot of people are not aware of a lumbar spasm until they have been diagnosed with having them. Medical and general terms can be provided to describe a lumbar spasm, but anyone who has experienced it will agree that one word will be enough to best describe lumbar spasm - Pain. A lumbar spasm can induce a lot of pain to the person suffering from it.. It generates tremendous pain in the lower back area and since the back or lumbar spine area is at the center of the body, any form of movement one makes will can pain.

4.) Treatment Options - Back Braces For Support & Pain Reduction

Using back braces can also be one of your options because it helps relieve the stress from attacking your lower back muscles, thereby keeping a lumbar pain from occurring. Many physicians will request that their patients get a quality lower back support because it can promote healing and reduce pain. They can do this by biomechanically increasing intercavitary pressure, which effectively off loads your lumbar spine. Back braces can also assist in maintaining proper posture. - By helping you to not make certain excessive or unwanted movements, a back support can help you to avoid furthering an injury you already have. In this fashion, back supports can help to promote healing. - Lastly, many newer quality braces are easily concealed by a t-shirt so cosmetic hang-ups are not really an issue. If you want to help reduce your back pain then you should consider using one today.

* This is health information. Although we believe in the benefits of lumbar back supports, we suggest that you speak with your physician regarding medical advice for your particular situation.

Dealing With Hip and Lower Back Pain

The very serious problems that are relating to back pain are the hip and the lower back. Usually hip pain and lower back pain come hand in hand as the pain is very similar. As the causes of the lower back pains are same as of hip pains.

Your body movements are basically affected if you are having hip pains and or lower back pains. These problems cannot be fully removed and this becomes a very painful situation. The people over 40 years old who are facing this problem deal with a terrible experience as far as the pain are concerned. They must stay still at one place to avoid having body movements which makes it very difficult for them to walk around when they are in their home.

The causes of the hip pain and lower back pain occur as follows:
- The nerves that are connected to the hip are coming from the lower back which becomes affected by a neurological problem.
- Any injuries to the muscles in the lower back might also affect the hip muscles.
- Any injuries to the muscles in the hip might also affect the lower back muscles.
- Is very difficult to face these pains as it is not easy pain to deal with.
- Arthritis will also affect both organs the back and the hip adding more pain to the body.

If you were to ask your physician for the reasons behind hip pain and lower back pain, he may not be able to provide you with an answer. Causes of this pain can be arthritis, spinal stenosis and a fracture. The thigh bone, the femur and pelvis are connected together at the hip joint, as these bones have cover of articular cartilage, which is a different matter altogether as it works as a shock absorber. This act as a contraction and expansion as the existing pressure helps to protect the bones as the hip joint contain a lubricating substance around the muscles. In the hip joint you have a capsule that can go in any direction since the hip joint is the ball and the socket joint as the nerves nearby this area come from the lower back.

The lower back can always be treated with a treatment regularly, once the causes of your hip or back pain is found your doctors will provide you some medications with some routine exercises which will improve your daily habits. If there are any changes in your back pain it should be directed to your doctor, if there is any pain in your lower back or your hip you should contact your doctor as soon as possible as it can easily become a serious and major problem such as arthritis or a congenital hip or lower back problem. This is a situation in which your hip joint ball is not seated properly where is suppose to be at the socket, if the socket is not deep the ball will have to move from the edge of the socket.

While aging and use plays an important role as the situation arises in which the fluid filled sac is inflamed and create pain, a person over the age of 40 years old may get a fracture with a gentle fall and this will not be able to be operated and this patient must face this problem the rest of his life.

If by any chance you have your two legs which are of different length you might be getting into having a problem of hip or lower back pain due to the difference in length, arthritis needs a different treatment, which needs to be followed for a longer period of time.

The treatment usually is a treatment of heat and cold water which helps to alleviate the pain. Maintaining weight control is very important as well as using medications against inflammation is required. Hips and lower back will provide support to our body while the attention of our problems must stand out with very strong support.

A solution has been created which will help to avoid these pains and make you pain free, is a solution known as Muscle Balance Therapy which is the greatest back pain break-through of our generation.

If you need additional information about the Muscle Balance Therapy Please visit this site.

Lumbar Pillow - Prevent Lower Back Pain With Stretching and Lumbar Pillow

A lumbar pillow is inexpensive and it can help to support your lower back when you sit. There is really no reason why you should not be supporting your lumbar area to prevent lower back pain. If it is your job nature to be seated for a long time, your chances of getting lumbar pain is very high if you do not know how to take measures to prevent it from happening.

Lumbar pain can be serious if untreated. Serious lower back pain can cause difficulty in walking and in some cases; a person can be temporarily bedridden. Taking good care of one's back is simple, especially if you have developed them as your habits. For example, you can make it a point to have your lumbar pillow wherever you go so that your lower back has the firm support when you sit.

Apart from using pillow for support, you can also do some stretching once in a while to relax your muscles. Sitting in a certain position for an extended period of time can cause aches not only to your back but also the other part of the body. Pain can be caused by such tension and stretching can definitely ease it. Doing stretching is a simple movement of the body and you do not need specific time and place to do it. Although not all timing is good, you can do your stretching whenever you think appropriate. For instance, you can simply stand up and do some light stretching after a sometime you spent before the computer.

In order to prevent or eliminate back pain, you should always do some stretching in the morning before you actually get out of bed. One way to stretch effectively is to bend your knees so that you can hold on to your lower part of you're a leg like your shin area and tuck it close to your chest. Make sure you tuck your knee comfortably and do not hurt yourself by overstretching. You should hold on to that position for about one-third of a minute before you change your position by stretching with the other leg. Make sure you do the stretching for about three times for each leg before you complete with the exercise.

Having to deal with lower back pain is no joke. The pain can become so excruciating that a small movement from your body can be difficult. Taking good care of your back is not something difficult as long as you are willing to make certain changes like supporting your back with a lumbar pillow whenever you sit. Make sure you make it a habit to do stretching so as to ease the tension of your body to prevent lumbar pain.

Groin Pain With Back Pain

Back pain treatment is complicated by the fact that there are many potential causes. One of the best ways to get an accurate diagnosis is by considering all symptoms you may have.

If you experience groin pain with back pain, they are likely related. Groin pain and back pain may be caused by any of the following conditions:

Hip Bursitis: Bursa is a fluid sac in the body that allows two different body parts to move smoothly over one another. A tendon passes over the outside of the upper thigh bone on each side of the body, and a bursa rests between them to prevent painful friction. Inflamed hip bursa creates a condition known as hip bursitis. The tendon moves across the bursa and hip with each movement of the leg. If the bursa is inflamed, this motion will create pain. This pain can radiate throughout the pelvis, affecting the buttocks, groin and lower back.

Hip bursitis is only common in people who play sports that involve a lot of running and those who have had hip surgery. It may also appear in people who have fallen hard on the hip. People with hip bursitis usually have visible inflammation at the site of the bursa and feel pain when this area is touched. Hip bursitis is usually treated with anti-inflammatory medications and physical therapy.

Sacroiliac (SI) Joint Dysfunction: The SI joints can be found where the large hip bone meets the sacrum at the base of the spine on each side of the body. These joints stabilize the pelvis and, therefore, the back. They are supported by a network of strong ligaments and surrounded by a number of nerves that travel from the lower back to other parts of the body, including the groin. If the joint is hypermobile or stiff, it may become inflamed and create pelvic instability. Nerves surrounding the joint are often affected by this inflammation, causing referred pain to the back, thigh, buttocks and groin.

An SI joint can become hypermobile if one of the ligaments supporting it is overstretched or torn. This is generally treated by a combination of rest, anti-inflammatory techniques, joint stabilization with the use of a belt, and physical therapy to develop the muscles that support the joint. Stiff SI joints can be treated with chiropractic manipulation. Once SI joint function is restored, the nerves referring pain to the groin should be freed up.

Piriformis Syndrome: The piriformis muscle sits deep within the buttocks, stretching from the sacrum to the thigh bone on each side of the body. Its function is to move the leg outward to the side and rotate the leg to the side, as when your toes point outward rather than straight ahead. This muscle is in a location that rarely gets stretched and often gets tight. Runners, cyclists and people who sit for long periods at a desk or in a vehicle are susceptible to piriformis syndrome.

When the muscle gets tight and inflamed, it can press on the nerves surrounding it. It may compress the sciatic nerve, causing pain in the lower back and down the leg. It may also compress the pudendal nerve, which supplies the genitals, urethra and rectum. It can cause both groin and back pain.

Piriformis syndrome is best treated with physical therapy. Self-myofascial release, performed with the use of a dense foam roller, is the best way to relax the muscle and restore its normal length. Once this is done, a stretching routine can be learned to keep the muscle loose while surrounding muscles can be conditioned to prevent overworking the piriformis.

Groin and back pain management are most effective when both doctor and patient understand the underlying causes of pain. It is wise to keep a detailed record of your symptoms in case they relate to each other. Consider using a journal to document your pain experience, and share your findings with your doctor. Your own experience may give the clue that is needed to find proper treatment.

Introduce Lower Back Pain Exercises And See Relief In A Week

Lower back pain is a working man's disease, unlike the popular adage that lower back pain constitutes aging. If you do suffer from back pain, do not worry because you are certainly not alone. The most common cause for back pain is using your back muscles in activities you are not used to, like lifting heavy furniture or doing yard work. Many things can cause lower back pain too, like muscle strain and muscle spasm after a heavy workout. Sprain of muscle ligaments attached from bone to bone from doing manual jobs that require heavy lifting can cause back pain and joint problems such as slipped disk from nasty falls or arthritis from, well, old age do contribute to back pain.

So with that said, take your mind off your lower back pain and your age for a moment, read this article and just slip these lower back pain exercises into your daily routine and after a week's toil you will notice the benefits. Lower back pain are mostly a cause for poor muscle tone, poor health condition, all of which are perfectly reversible. So, do these lower back pain exercises now and rid yourself of that lower back pain.

Hamstring Exercises for Lower Back Pain

It seems that a poor hamstring muscle condition is a factor for lower back pain. When hamstrings are too rigid and inelastic, they make your lower back muscles do the most work. Bending over, stretching your legs out front, running in leaps, all these activities involve the hamstring.

The lower back pain exercises involving the hamstring are running and short sprints. While producing sweat, you also work on your hamstring muscles (not to mention other muscle groups of your body). Therefore it is really a good idea to go out running once in a while. Benefits you can get while doing a good 15 minute run are many.

Stretching and bending exercises is also a good way to work out your hamstring muscles. For maximum effect, apply pressure on lengthening the hamstring such as bending forward or stretching your legs in front of you. The exercise should take at least 30 to 45 seconds and should be done in two sets for each day. During the regimen, avoid stretching or bending too fast. Avoid bouncing as this can cause muscles tearing.

Lower Back Pain Exercises with a Medicine Ball

Procedure 1:
Contract you abdominal muscles while lying on your back, knees bent and calves resting on ball. Now slowly raise your arm over head and lower arm, alternating the right and left arms. While you do this, straighten one knee and relax also alternating right and left sides. You should straighten one knee while raising the opposite arm over head.

Procedure 2:
Sit on ball with back straight and knees bent 90 degrees. Then slowly raise arm over head, alternating the right and left. While doing this, also raise and lower heel, also alternating right and left. Lift the opposite limb alternately. Perform these exercises for a maximum of 5 minutes.

Do you notice the semblance of this lower back pain exercise? Yes, it resembles swimming. Swimming is by far the best exercise; notice how swimmers rarely have back muscle problems?

Some specific exercises can help your back. Others aim to gently stretch your back muscles. While some exercises are specifically designed as lower back pain exercises, living an active lifestyle (lots of exercise, good diet and plenty of rest) is the best way to overcome lower back pain. Swimming and walking are good overall exercises to improve your fitness.

A word of caution: Do not do these exercises if you are not currently participating in an exercise program. Also, please check with your physician before you start any exercise program .

How to Differentiate Between Kidney Infection and Lower Back Pain

Back pain and kidney infection may be identical. However, keeping in mind a few points, one may avoid unnecessary troubles. Everyone experience back pain in life as it is inevitable in wake of burden on this part of one's body. Indeed, it can affect any individual at any point in time. The pain can be regular or occasional depending on the nature. However, one must attend the patterns of pain in the back.

In fact, one has to attend the pain quite seriously in case it gets intensified beyond recognition. As it goes beyond one's control, one has to pay adequate attention. Though it can be taken care with good medication and proper rest but it needs to be attended in time. In fact, one has to remain vigilant as the pain falls becomes chronic in nature. In particular, if it remains for more than three months, one must consider it.

Here is a word of caution! If you are experiencing pain near the kidney area, it is high time to consider it on immediate basis. In this situation medical help must be sought at the earliest. As we know that kidney infection may translate into pain, it must be noted to attend it as soon as possible.

It must be noted that kidneys are exactly located on either side of the spinal column thus making it noteworthy to take the pain in this area seriously. The pain gets into origin in and around the kidney area in one's body and most importantly radiates to the lower back. However, it is again worth noting that kidney infection can be mistaken with lower back pain.

It is always saner to differentiate between pain caused by infection in the kidney and lower back pain keeping in view the above points. If pain persists even after the medication, it falls in the category of lower back pain. Whereas, if it is due to infection in the kidney, it may linger on even after the infection has vanished.

It is kidney stone that translates into pain in the kidney. Other symptoms may include blood in the urine or fever with frequent chills. The doctor examines the kidneys by pressing it, during physical examination, to ascertain any problem in it. In case, there is a kidney infection, the pain will occur on one side of the back and it should be taken with utmost seriousness. The pain may be persistent above the waist area, however below the rib cage. The pain is expected to intensify with the bladder getting full or it may shoot up to the genital area. It may also invite bouts of vomiting along with experiencing of pain at the time of urination, or even involve blood in the urine. Kidney infection takes heavy toll on one's health; therefore it needs to be taken into serious consideration.

Natural Lower Back Pain Relief Tips

Many people that seek lower back pain relief often turn to either prescriptions or over the counter medicine and creams to help. Unfortunately, there are many causes of pain in the "small of the back" and drugs only mask the symptoms, they don't actually offer any treatment.

Some reasons to avoid medications in your lower back pain relief treatments...

1. For one, many of these medications are expensive, and they only provide temporary lower back pain relief.

2. Another problem is that many of these drugs, while approved by the FDA, haven't had long term testing, so who knows what kinds of side effects may occur down the road. You often see advertisements on television for attorneys that are accepting cases for all kinds of lawsuits against different drugs and those responsible for manufacturing them.

3. Over time, as our body builds up a tolerance to the medications, they become less effective and we stop taking them as directed on label. we end up taking more and more medication, just to get the same results. It IS possible to achieve toxic levels.

Because most of these medications are only temporary, those of us that seek these types of relief treatments end up having to spend hundreds of dollars a year, but to no avail. It's wasted money.

The thing is you really don't have to do this to get permanent lower back pain relief. There are many different alternatives available that not only work to help with musculoskeletal inflammation, but work extremely well and don't cost a lot of money.

The first steps to finding lower back pain relief is finding the underlying causes of discomfort.

There can be a number of factors and types of musculoskeletal inflammation involved.

One cause could be that you are actually experiencing a pinching of the sciatic nerves. Maybe you have an old injury and this problem never fully was resolved, and so now many years later the aching returns.

Maybe you sit for too long at work - this is one of the major causes of distress. Or, you possibly strain your lower back on an everyday basis by just standing for long periods in the act of doing your regular job. Some types of work are worse than others when it comes to lower backache causes. Jack hammer operators are notorious for having excruciating pain symptoms.

Others of us may have certain vitamin or mineral deficiencies, this can play a major role. Simply putting your body in chemical balance can often make you more comfortable and offer long-term relief for aching and tenderness.

Before you run out and get major surgery - your back spasm may not be caused by something as major as ruptured discs - you can greatly improve your conditions by just starting with some simple, natural therapy.

Instead of sitting for long periods of time, get up off the couch or chair and start stretching and moving around at least once every hour. Just walk around - this can help stretch the muscles and improve your circulation as a free bonus.

Weight... obesity can add a huge strain. If you want to improve and get some lower back relief, maybe it is time to try to reduce this weight. Those that have lost weight and started a program of muscle stretching exercise, have found that they find much relief.

Lowering your body weight isn't all about exercising, muscle stretching, going to the gym, etc. You have to change your dietary habits, eat more healthy, and lower your intake of high fat processed foods. These preservatives can build up in your body and cause all kinds of different health related problems, not just now, but later on in life too.

There are a variety of lower back pain relief techniques and treatments.

There are several courses on exercise techniques that work to condition the muscles of your lower back. If you consistently do these exercises several times per day, not only do they treat and provide natural severe back pain relief for musculoskeletal inflammation and its' associated pain, but they also strengthen muscles that have been weakened due to lack of exercise - making them function much better.

One popular pain treatment is acupuncture. For those of us with a problem with the needles, Shiatsu acupressure practitioners will press and knead certain points on your body and can be a great way to reduce tension and can even help with sciatica. Instead of applying needles to different points on your body, pressure is applied to these areas, providing the same kind of lower back pain relief.

There is hypnosis, meditation, deep breathing exercises and a number of other methods that are completely natural to assist in finding that elusive lower back pain relief you are so urgently seeking.

Whiplash and Back Pain - Why Your Back and Neck Hurt After a Car Accident

When I broadsided a car going 50 miles per hour, I was elated that there was no blood, and we all walked away. A teenager pulled out in front of me, and I was so glad he was OK. But the next day, and the following two years, I was not OK. I suffered severe whiplash, and fell into years of chronic back pain.

The impact of the crash was taken by my arms, which whipped my neck forward and back, the event known as whiplash. Following whiplash, here is what happens.

First, the muscles and ligaments of the neck are torn and traumatized. They become inflamed, and the neck stiffens.

The normal curve in the neck disappears, and the neck bones stack up in a straight line. If the whiplash is severe enough it damages the discs in the neck and the nerves from the spinal cord. Even blood vessels and the bones themselves can be injured. Injury happens to both the back or the front of the neck, depending on whether the neck is thrown forward or back with the most force.

You might walk away from a car accident like I did, but neck pain and neck stiffness increases over the next 24 hours, until it may be impossible to move the neck. Ancillary shoulder pain and mid and lower back pain are common. The arms and hands may tingle and become weak and even numb. After a whiplash injury you may also get headaches, dizziness, facial tingling, hearing problems and throat pain.

After whiplash, my neck was so stiff I could not even look from side to side. And worse, my lower back went into complete spasm, resulting in severe, long-term lower back pain that interfered with living a normal life. Every day was measured by how bad the pain was. I was told I should take pain killers and was a candidate for surgery. Back surgery carries a lot of risk, and pain killers are addictive and a terrible way to live. So instead, I dedicated many years to learning what can be done to recover after an injury. There are, in fact, many ways to reduce or eliminate back pain.

The good news is that much back and neck pain is caused by the soft tissues around the spine, the muscles and ligaments, and those are very treatable. I am able now to manage my spinal pain by attending to 5 things that improve my overall health too: Inflammation, Posture, Muscles, Stress, and Sleep. You can learn what you can do, and what back pain specialists can do to help you. Pain is just a signal that something needs attention.

So, if you could make some adjustments that would reduce or eliminate your back pain, would you do it? Really, think about it. It is possible. There are specific ways to:

• Reduce inflammation


• Improve posture


• Stretch, strengthen and move the muscles


• Reduce stress


• Improve sleep

Small things that you do on a daily basis make a big difference. That is my fundamental statement. In addition, I appreciate and use back pain specialists when I need help. I say specialists, because there are many different areas of expertise. Your part is to be committed to healing and taking care of your back. Then you can discover the way to approach your recovery from your car accident or injury.

Back Pain - Muscle Problem Or Nerve Damage?

Back pain can be a minor ache caused by a weekend of throwing a baseball with your kids or it can be serious requiring MRIS, physical therapy, drugs and even surgery. Most people when they experience back pain wonder if it's a muscle problem or nerve damage. Let's look at the difference between muscle pain and nerve pain?

Of course if you wake up hurting the last thing on your mind is wondering whether the pain is caused by a muscle pull or nerve damage. However if you are like me and the pain persists you start worrying if it can be more than just a sore muscle.

Let us first look at muscle problems and back pain. There are four major muscles in the back starting with the Sternocleidmastoid running down the neck, to the Trapezius in the upper back, the Latissmus dorsal running down the back and the Gluteus Maximus. Any of these muscles can be damaged by overwork, quick jerking movement like in an accident, or by over extension. When and where muscles are weak or out of balance and injury can occur causing back muscle pain. Usually rest, a little ice and an over the counter pain killer will do the trick. Once the pain has gone away an exercise program specifically designed to strengthen the back muscles will go a long way to prevent back problems in the future.

Nerve damage can signal a more severe back problems. Nerve damage can be caused by an accident or a herniated disc or a damaged muscle pressing against a nerve root. In the lower back nerve problems usually means the sciatic nerve. The sciatic nerve is the largest nerve in the body running from the lower back and down both legs. When a disc, or bone or muscle presses against the nerve pain can radiate down a leg or both legs right to the feet. Nerve damage will often involve your doctor, physical therapy and possibly surgery to relieve the pressure on the nerve.

Whether it's muscle damage or nerve damage back pain should not be taken lightly. If the pain continues for more than a couple of days it is time to see your doctor to determine what type of back pain problem you have. Once this is known the doctor can decide on a program designed to treat the muscles or nerve. This treatment can range from anyway from taking a pain pill an a couple days of rest to surgery.

In my case the pain was caused by a lifting accident and nerve damage. I believe it is important to know and understand what is causing your back pain and take an aggressive approach to stopping the pain and strengthen the muscles. Strong core muscles support the spine and can alleviate nerve damage. Nobody likes back pain and yet so many people ignore their bodies through lack of exercise and/or weight and then wonder way they are suffering from an aching back.

Low Back Pain Stretches - Fix Your Back Today

The lower back muscles, erector spinea, the two cords responsible for good posture... and most low back pain.  Stretching these muscles are the key to stopping most low back pain.  Try this out.  And I think you will be pleasantly surprised.

If you've experiencing low back pain already, then take it easy.  Use some anti-inflammatory pills, like ibuprofen, and use hot and cold packs.  But once you are feeling better you may want to try this out.  Don't over-do it, but start slowly and build up the tension as your low back pain leaves and your low back strengthens.  I know this has helped me strengthen my back and has kept me from experiencing lower back strain.

Once you do are doing this stretching exercise, hold it for 30 seconds to get the most benefit from this isometric stretch.  Fewer seconds is alright if you fatigue.  But make sure you keep keep breathing.  If you are prone to hypertension or high blood pressure, consult your doctor.

Now for the exercise:  The Superman.

Lie on your stomach with your arms outstretched in front of you and legs behind (like Superman when he's flying).  Now slowly lift your legs and arms off the floor using your back muscles.  Keep your legs and arms straight.  But don't do more than your back can take, if you are experiencing back pain currently.  But progress slowly.  Keep your legs and arms straight, yet off thew floor.  Take this in small steps, but after your back is better, tense it fully, holding for the full 30 seconds if you can.  And you will, in effect,  "Ache-proof" your lower back.

Causes of Lower Back Pain - For People Who Want to Learn More, But Don't Know Where to Start

CAUSES OF BACK PAIN

Considering the fact that the majority or between 70 and 90 percent of the population will experience some sort of back pain at one time or another, knowledge about back pain relief is certainly welcome, appreciated and a popular topic. One of the best ways to begin learning about back pain relief is by understanding the basics of back pain: what causes it, how it's diagnosed, what treatments are available, how to manage the pain, etc.

Most references to back pain focus on lower back pain in the lumbar spinal region. However, back pain causes in no particular order are:

A. Accidents or injuries leaving muscle pain

B. Osteoarthritis with deteriorating cartilage

C. Osteoporosis with bone loss / fracture

D. Fibromyalgia

E. Major conditions like cancer

Muscle, ligament and tendon problems are generally at the root of the pain problems along with some weakness in the lower back. Other body parts in the region can also be associated like bones and small joints.

When no specific cause is apparent, the term NSLBP (nonspecific low back pain) is used. Any number of reasons for this pain can include degenerative disk disease, psychological issues, systemic disease, facet syndrome (similar to pinched nerves symptoms), herniated disk, spondylolisthesis or the forward displacement of one of the lower lumbar vertebrae over the vertebra below it or on the sacrum. Other factors could be spinal stenosis or constriction or spondyloarthropathy (disease affecting spinal joints).

Let's take a look at each of these and what pain relief solutions are available.

DEGENERATIVE DISK DISEASE - The degeneration of vertebral disks is a natural part of the aging process. What often happens though, is that when the narrowing of the disk space combines with the nociceptors, sensory receptors that respond to pain, in the outer annulus (in the disk space outside the nucleus) or dorsal root ganglion (spinal nerves) that become heightened, the result can be pain, although not always. Sometimes pain can be felt by some people, and other times not. For example a minor accident like missing a step and landing a little harder than usual on your feet might cause back pain. And certain activities can aggravate degenerative disks, like yard work or house cleaning movements. But overall, pain associated with degenerative disk disease generally heals within a few days at most. Preventative measures like strengthening muscle groups to lessen future traumas are usually recommended along with an analgesic or medication that helps relieve pain. Only in some cases are epidurals or injections, blocks or surgery needed.

PSYCHOLOGICAL ISSUES - If acute back pain turns into chronic stages, factors of depression, fear and anxiety could increase discomfort and pain. And the longer the chronic pain persists, the more these factors tend to play a role, an increased role over time. So treatment strategies may need to include learning coping skills and alternative lifestyle enhancements to deal with the psychological factors present.

SYSTEMIC DISEASE - This disease is the cause for up to 10% of back pain and largely among the elderly. Causes could be cancer-related or related to reduced bone mass or simply the aging process. Increasing or decreasing activities as well as switching positions all may have no affect on pain relief. Alternative therapies may be in need.

FACET SYNDROME - Similar to pinched nerves symptoms, this is believed to be associated with pain in the back's side joints and the main cause of up to 20 percent of back pain cases, with buttocks and upper leg pain increasing with long-term standing, and when switching sitting / standing / lying positions. An injection of local anesthetic into the facet joint helps determine the diagnosis. However, since the anesthetic relieves the pain at the same time and is used as a short-term solution, an x-ray doesn't help with imaging the pain results. Recommended treatment includes rigorous lumbar activities and body mechanics exercises to learn proper or more beneficial posture and movement techniques.

HERNIATED DISK - Also known as a ruptured or protruding disk, a herniated disk extends beyond its own area into a surrounding region. Compression of the nerve root can cause pain. And pressure on the fibers in surrounding ligaments can cause pain. Although an accident involving lifting could be the cause of a herniated disk, it's not necessarily so. For many, the cause is unknown; pain can occur suddenly or gradually over time. Relief for the pain can come from walking instead of sitting or standing, and surgery is rarely required right away, if at all in the event relief from pain happens within a limited amount of time. During this time (up to several weeks) any of the following might be effective to use, depending upon your healthcare provider: medication, physical therapy or non-frequently, steroid spinal injections.

SPONDYLOLISTHESIS or the forward displacement or slippage of one of the lower lumbar vertebrae (generally the fourth or fifth) over the vertebra below it or on the sacrum. This state of health is diagnosed by x-ray. Pain is believed to occur where the displacement is, at or below the displacement, or from spinal stenosis, discussed next. Depending upon the patient, strengthening exercises or a back support may be all that's required. In others, surgery may be an option.

SPINAL STENOSIS - is the constriction or narrowing of the vertebral canal. Mainly due to aging, as the gradual lessening of disk space and changes in ligaments advance upon the nerve roots below the lumbar vertebra or L2, pain can result. It's often accompanied by numbness in the legs and is not aided any by walking. Different vertebra and varied physical activities can affect the pain's location, intensity, recurring and duration. To help diagnose this condition, healthcare providers can use myelography, or an x-ray of the spinal cord after injection of air or a radiopaque substance into the subarachnoid space, with a post-CAT scan. And depending upon the patient, treatments can vary and be minor with medication if the pain gradually disappears, to epidural corticosteroid injections in the epidural, to blocks or surgery.

SPONDYLOARTHROPATHY - This term refers to a variety of diseases affecting spinal joints; arthritis variations- psoriatic arthritis and ankylosing spondylitis, the more common of the two and in males more often than women; and sacroiliitis, accompanies inflammatory bowels. Diagnosis consists of a physical exam, history and testing including x-rays, CAT or MRI, as the disease progresses slowly long-term fusing sacroiliac joints together and joints between vertebrae together. To relieve pain, there is treatment with exercises and physical therapy to promote better enhanced posture and mobility and some arthritic medications.

Lower Back Pain Causes - The Troublesome Sciatic Nerve

Sciatic pain can come in all sorts of flavors, none of them pleasant. From a dull numbness to sharp shooting pains and spasms that cause muscle contractions along the whole length of the sciatic nerve.

The lower back pain causes are often related to the sciatic nerve and can become painful for many reasons. If you have muscle spasms then they too can start to ache. Often starting by pressure on a nerve, the sciatica can go on for several weeks causing a great deal of hardship to the sufferer.

Eventually the pain will go away but is almost sure to return. It can be triggered by many different things, some as simple as sitting in a seat or lying in bed.

If you suffer from sciatica then you are already many different types of treatment. Some more effective than others. Some treatments only try to solve the symptoms of sciatica and relieve the pain but do nothing to make any sort of permanent cure.

Doctors are prone to just treat the pain with drugs which can be quite expensive. Their other classic treatment is surgery which also pours a lot of money into their coffers. Certainly consult with your doctor about sciatic pain relief but do bear in mind that there are several alternative treatments that they don't often recommend.

Trying to get comfortable and resting are obvious first steps in removing the pain. Hot and cold pads applied to the pain also give relief.

The problem is that often people forget about the problem once the pain has gone and do nothing to make sure it doesn't come back again. The real treatment of sciatica should be done once you are pain free again to try and prevent the horrible twangs of shooting pain coming back. Massages and gentle stretching are all good treatments to help the sufferer keep this nasty condition at bay.

Sharp Lower Back Pain When Bending Over

There are a number of reasons why people experience this type of pain in the lower part of the back when they bend over or make other particular movements, and the causes can vary. In some cases you may need to seek advice from your doctor or a healthcare professional with regards to the exact cause of the pain, as well as to sort out treatment for the problem.

The causes of this type of pain

There could be a number of causes of sharp lower back pain when bending over, and the cause will of course determine the solution to ease this problem. In some cases the pain may be the result of something as simple as having slept in an awkward position or even your posture, which may be putting strain on certain parts of the back including the lumbar region. Other causes may be more serious or complicated, and may require attention from a medical professional.

Amongst the possible causes for this sort of pain when bending over are:

• An injury that has been sustained to the lower back region


• Poor posture that has put strain on the lumbar region


• A trapped nerve that is pulled when you bend


• A slipped disc


• Muscle tightness or imbalance in the lumbar region


• Strain to the muscles in the back

It is also worth nothing that the pain can get worse as inflammation worsens, and it can also spread into the buttock area over time, which can result in increased discomfort. If the pain appears to be getting worse, spreading to other areas, or becomes more constant then it is worth getting medical attention sooner rather than later in case treatment is require for any underlying cause that could get worse if left unattended.

Improve the discomfort with stretches

Although you may need to seek out medical advice and treatment for some causes of sharp pains in the lower part of the back you will find that stretching the muscles can really help to ease the discomfort and pain. You can use a range of stretching exercises, which can help in a number of ways, including easing the strain on your muscles, helping to ease tension, loosening the muscles to increase flexibility, and increasing blood flow to the region. Daily simple but effective stretches can prove invaluable when it comes to easing the pain and discomfort for those that experience sharp lower back pain when bending over.

Lower Back Pain: A Painful Malady With Severe Consequences

Lower back pain as a part of backache is the third most common reason for visiting a doctor after cold and flu. The reason for back pain is the irritation of the nerve root, near the spine. When this nerve gets pinched and inflamed as it emerges through the openings between the vertebras, it results in this ailment.

The cause for eighty percent of all back pain cases remains shrouded in mystery. Yet researches have proven that strenuous activities, sudden movements, injury, or lifting heavy objects are the leading causes of back pain and primarily low back pain. But getting down the brass-tacks, some of the more serious causes of lower back pain are the following:

1.Sciatica: When the sciatic nerve, running from lower back down the back of each leg becomes inflamed, then it results in a severe pain in the lower right back pain or lower left back pain and it is called sciatica.

2.Spondylolisthesis: An overlapping of one vertebra over the other causes stretching and pinching of the sciatic nerved, giving rise to lower back pain.

3.Lumbar spinal stenosis: The symptom of this disorder is a dull lower back pain and sufferers of this condition can find relief only when sitting or standing in a hunched over position.

4.Slipped Disc: A mild to moderated lower back pain is caused due to this disorder and occurs when the nerves are pressed as a result of the bulging of the disc between the bones.

If your lower back is a result of high fever of injury then the doctor must treat it immediately. In other cases, you can wait for the condition to improve before meeting the doctor. During this time you must adopt a posture such that it gives comfort to the lower back pain, and thus it is imperative that you restrict the more strenuous activities of your daily life.

The medical attention that you might receive can be in the form of anti-inflammatory medication like ibuprofen and also conservative treatments like traction, steroid injections, physiotherapy, acupuncture, and whirlpool among others. The diagnosis of the lower back pain is done through a close examination of the patient's medical history, diagnostic tests, and physical examination. It is only after a careful study of the above examinations that the physician will prescribe a remedy.

Lower back pain is a common ailment but make no mistake: it is the worst kind of torture; and if at any point of time you suffer from it, consult your physician immediately and rest assured he will provide you with precise relief measures.

How To Get Rid Of Lower Back Pain Easily

Lower back pain is a common problem that plagues millions of people the world over. Some of the common causes of back pain are a serious fall that injured the back, pregnancy, lack of exercise or exercising in the wrong way, being overweight and sleeping on the wrong type of mattress. Fortunately, there are various methods on how to get rid of lower back pain. While an operation may be a last resort, one should consider trying some of the pain relieving methods outlined below.

Painkillers

Painkillers provide temporary relief of back pain. However, a person who has regular lower back pain should not rely on these as a sole form of treatment. It is especially detrimental for a person to continue ignoring lower back pain treatments and simply taking a painkiller to bring about temporary relief. The key to remedying back discomfort once and for all is to identify what is causing it.

Chiropractic Treatments

A chiropractor will likely be able to alleviate and perhaps even eliminate a back ache. A chiropractor will recommend a one to three month treatment course with treatments given three times a week. If the back pain is serious, the chiropractor will recommend an X-ray to determine what is causing the pain and how it should best be treated.

A person with continual lower back pain should take the time to find a good chiropractor. Do a bit of online research and find one that gets good reviews and has a good rating with the Better Business Bureau. A person who visits a chiropractor should see some improvement after the first couple of weeks of treatment.

Choosing the Right Mattress

A mattress that is too soft, too hard or too lumpy will often cause or aggravate your pain. It is important to take the time to choose the right mattress. A pregnant woman should sleep on a firm mattress that offers a high level of support. A person who experiences lower back pain while sleeping on a firm mattress may want to try a soft mattress. Memory foam mattresses are often a poor choice of mattress for those with this particular type of pain, as these mattresses do not offer much support and can in fact make a lower back pain problem worse than it was before.

While it is possible to buy a mattress online, it is often best to shop for a mattress in person. One should choose a store where he or she will be allowed to try out the mattresses before buying one. Take the time to choose a mattress that is comfortable to sleep on and will provide good support for many years.

Sleeping Postures

The position a person sleeps in can improve back pain or cause it to get worse. A person with a severe back ache should avoid sleeping on his or her stomach. Two of the best positions to sleep in are sleeping on one's side with a pillow between the legs or sleeping on one's back with a pillow under the knees for added support. An inverted position is also a good option. In such a position, the hips are elevated and/or a pillow is placed under the lower back.

Sleeping Aides

A hot or cold compress can also help a person to get a good night's sleep. However, it is important to remember that compresses do not alleviate your discomfort permanently. Compresses are like painkillers in that they take away the pain on a temporary basis.

Exercises

Exercises that help to relieve lower back pain are simple yet very effective. However, a person with severe pain in their back should never start an exercise regimen without consulting a chiropractor or medical practitioner. The wrong types of exercises can make the pain worse.

Yoga is a good form of exercise, especially for a pregnant mother who suffers from this type of pain. Yoga involves a lot of stretching, which is good for the back and will help to make one feel better. Walking is another good form of exercise for a person with lower back pain. However, it is important to invest in shoes with good support.

Diet and Weight Loss

Being overweight can contribute to pain of the back, as the body is under strain to carry the extra weight. An overweight person with this severe pain should focus on losing weight. Eating healthy foods such as fruits, vegetables and whole grain foods will help one to not only lose weight but also keep it off. Drinking lots of water every day is also necessary; in fact, doctors recommend that a person drink at least eight cups of water a day.

Foods and beverages rich in calcium may also help to alleviate back pain. Calcium strengthens the bones; a lack of this mineral may cause lower back pain and/or make it worse. Foods and drinks that are rich in calcium include milk, yogurt and cheese.

In Summary

There is no "one, two, three" method for getting rid of lower back pain that will work for everyone. A lot depends on what is causing the pain. The first step in getting rid of lower back pain is to identify what is causing it. After the root cause has been identified, one can try out one of the appropriate cures mentioned above.

Getting rid of lower back pain may take time. One should not get discouraged if he or she tries something and it does not seem to be immediately effective. If the back pain is caused by various circumstances, one may need to try a few curative methods before the pain is gone for good.

While pain killers and compresses may provide temporary relief from your pain and discomfort, these aides do not deal with the root cause of the problem. It is important to take steps to eliminate or at least drastically reduce pain you are currently dealing with. The tips mentioned above are all simple and easy to implement. No matter what is causing a person to have lower back pain, it is often simple to remedy the problem by making a few simple changes in one's eating, sleeping and exercise habits.

Sciatica and Lower Back Pain - Causes, Symptoms and Treatment Options

Sciatica is a condition that affects the sciatic nerve by causing pressure to it. Sciatica is not always serious and is usually gone within six weeks or so. The sciatic nerve has its roots at the spinal cord's lowest end. It has two branches that run from each side of the pelvis, buttocks, and down the back of the leg to the foot.

Sciatic pain can be anywhere in the buttocks, down to the leg or foot but the pain will usually only be on one side of the body. The pain may be accompanied by numbness and can be aggravated by sneezing, coughing, or sitting for long periods of time. It is further aggravated by lifting. Sciatica does not happen overnight but comes on slowly.

Sciatica can occur when there is inflammation, or if there is compression of the sciatic nerve. Sciatica is not considered a disease by itself and usually occurs because of different causes. A pinched nerve in the lower spine can cause sciatica. A herniated disc in the lower back is also a cause for sciatica. The herniated disc can come on suddenly or it can occur over time.

Spinal Decompression is often the preferred treatment option for sciatic pain. Spinal decompression is a non surgical and non invasive form of therapy that will eliminate the space between the spinal cord and the spinal nerve and reduce or eliminate pain. Spinal decompression works by stretching the spine gently and causing a vacuum that will restore the disc and reduce any bulging.

If you are suffering from sciatic pain you should see your chiropractor for a proper diagnosis. If you are indeed suffering from sciatica then you should consult with a chiropractic professional that understands spinal decompression using VAX-D Therapy. If you live in or around the Bala Cynwyd area of Pennsylvania, there are several choices available that offer spinal decompression in order to alleviate the pain of sciatica. Many of the clinics offer consultation at no cost to determine if you are a candidate for VAX-D spinal decompression therapy.

Back pain of any sort is not something you want to place on the back burner because it does not go away by itself. Some back pain may be intermittent but will return and each time it returns it is stronger. Severe back pain can keep you from going to work, keep you away from your normal activities whether they are family oriented or sports oriented. It is unnecessary to suffer lower back pain when there is relief in the form of spinal decompression.

Spinal decompression and sciatica are a combination that can give you long term pain relief and bring you back to being yourself again. There is nothing that can change ones attitude and personality faster then the back pain of sciatica.

Chronic Back Pain - Why a Lower Back Brace Can Help!

How is your back doing lately?

Do you have lower back problems that just will not seem to subside?

1.) Chronic Back Pain

Many times people will suffer from lower back pain. Pain does not care who you are, it will show up at any time and make itself a focal point of your awareness. Sometimes the pain will just go away by itself, and other times it is like the unwelcome guest that just does not know when to leave.

It is time to stop being a victim of chronic lower back pain. You do not deserve to suffer from chronic discomfort due a herniated disc, degenerative issues or just some nagging pain that you have for no reason! Many conservative treatment options exist and we will discuss the use of one of them here that can really make a difference in your life.

2.) Back Supports

If you have chronic lower back pain problems, one of the best things you can do for yourself is to think about conservative treatment options first. - Sure, surgery has its place and sometimes you need it, but any good surgeon will tell you to try to treat your chronic back problems first.

There are many lower profile, effective back braces on the market today. The good thing about back braces is that you can wear them over a t-shirt and then wear whatever you want over the top of them. This way they are absolutely concealed and you do not ever really have to worry about this being an issue for you. - Also, the support that a brace can provide can really help to reduce your pain, almost the instant you put one on.

When you compare the price of a back brace to the cost of the regular use of pain medication, the need for surgery, or repetitive therapy, you will most likely win the cost game with the use of a brace. - Many times people will also refer to their brace as their new pain pill, because they will be able to stop using so much medication for their back pain and they can rely more on the use of a well designed back brace for support.

* This is health information. We believe strongly in the use of a back support for pain reduction and improved stability to help promote good things for your back, but this article should not be seen as a substitute for the advice of your physician.

Persistent Lower Back Pain - A Possible Sign of Gall Bladder Disease

Gall bladder disease can generate a wide range of non-specific clinical manifestations in patients. Gall bladder disease sufferers usually experience differentiated symptoms according to their age and sex. Although gall bladder affections and problems can occur in both sexes, the female gender generally experiences more intense and diversified symptoms. The clinical manifestations of gall bladder disease are also influenced by the underlying causes of the illness and its stage of progression.

The gall bladder is a small organ situated in the close proximity of the liver, in the right upper region of the abdomen. Its main purpose is to aid the liver in the process of fat digestion, by collecting and storing bile, then releasing this substance inside the small intestine and stomach when necessary. Produced by the liver, bile has a vital role in the assimilation of vitamins A, D, E and K. The composition of bile consists of water, bile acids, phospholipids, electrolytes and pigments. Gall bladder disease can be either caused by chemical imbalances in the composition of bile (which results in thickening of bile, leading to the formation of gallstones), physiological dysfunctions at the level of the biliary system or gall bladder infections.

In the early stages of the disease, people with gall bladder affections rarely experience pain. At first, the disease generates symptoms such as abdominal bloating, indigestion, abdominal discomfort, nausea, vomiting and diarrhea. As the disease progresses, patients experience radiating pain in the region of the right upper abdomen, pain that eventually moves to the lower back side. Although lower back pain is not always very revealing for gall bladder affections, it is still considered to be an important criteria in the process of diagnosis. Recent studies have revealed the fact that gall bladder disease sufferers commonly experience lower back pain in more advanced stages of the illness. This symptom of gall bladder disease is mostly common in patients with ages over 50, rarely occurring in younger adults or children. Gall bladder back pain can be either the result of pronounced inflammation of the gall bladder or biliary colic.

Biliary colic is a common cause of lower back pain. Biliary colic refers to formation of gallstones inside the gall bladder and hepato-biliary ducts. Gallstones, also known as biliary calculi, are small stones formed from excess cholesterol, calcium and bile pigments. When gallstones accumulate in large amounts they can obstruct bile ducts completely, facilitating the occurrence of gall bladder infections. Associated with gall bladder inflammation and infections, biliary colic generates intense, persistent pain in the region of the lower abdomen and lower back. Gall bladder back pain usually occurs in episodes, each attack lasting from 20-30 minutes to a few hours.

The formation and accumulation of gallstones at the level of the biliary system is a common disorder, affecting more than 15 percent of people with ages over 50. Gallstones can be easily observed with the means of ultrasound tests and computerized tomography and patients can be quickly diagnosed with biliary colic. If you experience intense abdominal and back pain, associated with abdominal bloating, nausea and vomiting, it is best to see a doctor as soon as possible, in order to receive an appropriate medical treatment.

Low Back Pain - How Long Will it Take to Go Away?

How long does it take for chiropractic to work?

Chiropractic results vary depending upon many factors. How long have you had your problem? Are you sitting, sleeping, or standing with poor posture on a weekly basis? Do you keep your appointments? Are you getting the proper rest, exercise and nutrition? Are you in otherwise good health? Within a short period of time, usually the first 3-4 weeks, most patients experience 25 -75% symptom relief.

Since chiropractic care depends on the healing abilities of each patient, results are hard to predict. The longer an individual has had a problem the longer it typically takes to correct. It is important to remember that if you had an injury to your lower back 5 years ago and you never had any treatment, despite the pain diminishing for a period of time, it is likely that the problem has continued to progress over the past 5 years. What I mean is that even though you may have only experienced a few bouts of intermittent pain or discomfort since the original episode, it is very likely your body has simply compensated and continued to wear out or break down from the original injury if you haven't been doing any treatment to prevent this. Even if this is the case, the good news is a lot of the pain will go away fairly quickly with chiropractic care. It is correcting and preventing a recurrence that is a more difficult and longer term process.

Every patient responds differently. Some detect changes in a few short days or weeks. Others may take weeks to months before showing progress. For most adults their problems actually developed after multiple traumas or micro-traumas causing temporary discomfort, a period of rest and improper healing due to no treatment, and then weakness and compensation of surrounding muscles and joints. This very common scenario will continue unless stabilized or corrected, and this process usually takes many months or longer to fully correct or stabilize. In some cases these types of problems continue to improve over the years with proper follow up or wellness care. The good news is that most of the pain goes away much quicker than that.

Chiropractic adjustments are designed to correct misaligned spinal segments, restore proper motion to locked or dysfunctional joints and remove or normalize nerve pressure in the joints and nerve roots that result in pain and improper messages being sent. Because the ligaments and other soft tissues that hold the bones in place have been stretched or injured it requires time coupled with normal position and movement in the joint to get these soft tissues to heal with the bone in place. It is for this reason that adjustments for lower back pain or other maladies are repeated, in order to help correct or stabilize the cause of the problem.

So, if you are simply looking for pain relief it is likely that you will experience that within 2-4 weeks receiving adjustments. If you are looking for more longer term correction, improved health and a method to help identify and prevent future problems, then the process will take a little longer.

Physical Therapy Treatment for Chronic Low Back Pain

Pain affecting the lower part of the back characterizes the common condition simply called low back pain. Usually, low back pain goes away after a few days or weeks. You have acute low back pain if you have been experiencing pain for less than six weeks. However, if the pain persists for more than twelve weeks then you have a chronic condition.

Low back pain may occur suddenly or gradually. Although the lower back is the main body part affected, the pain may go into other areas of the body such as the buttocks down to the legs and feet. Strain to the muscles, ligaments, tendons and bones are the main causes of low back pain. However, what causes the strain differs from one person to another so it best to consult with your doctor.

For acute low back pain, it is important not to overexert yourself nor stay completely inactive. You may feel like staying in bed will get rid of the pain but in fact doctors do not recommend long periods of bed rest in this case. It is best to continue with your normal activities but at a gradual pace. Some exercises may not be helpful at all at the onset of pain. However, after a couple of weeks you may do some aerobic exercises. Avoid putting pressure on your lower back when you exercise.

If the pain continues for three weeks, it is best to seek professional physical therapy treatment for chronic low back pain. A qualified physical therapist is knowledgeable on the specific needs of a person suffering low back pain and will be able to design and administer individualized physical therapy treatment for chronic low back pain.

Physical therapy treatment for chronic low back pain starts with educating the patient about correct movement and posture. Some physical therapists use methods of therapy that apply heat, electric stimulation and ultrasound to the affected area. Physical therapy treatment for chronic low back pain involves specific exercises to improve flexibility and strengthen back muscles especially those that support the spine.

Physical therapy treatment for chronic low back pain may include one or a combination of any of these exercises: low-impact aerobics, swimming, biking, walking, strength training exercises on the lumbar extension, regular flexibility exercises, contraction exercises that retrains back muscles, and yoga, tai chi, or Pilates exercise programs.

According to some studies, the exercises above are some of the effective ways to treat chronic low back pain. Again, theories and approach as to what is the best treatment varies but exercise and physical therapy done with consistency and professional guidance definitely play an important role.

Wearing the Wrong Sports Shoes Can Cause Back Pain

If the foot function is not optimized, in other words, if something is not quite right with your feet when you walk for long distances, stand for a long time, or exercise (on your feet), this will affect your entire body and could easily cause an injury not only in the feet or the lower limbs, but also in the back. You'd be surprised how many problems can be solved and pains made to disappear by wearing the proper sports shoes.

Every time you slam your foot on the ground you send a shockwave through your body. Shockwaves, when repeated and not properly absorbed, are damaging to joints (ankles, knees, and spine). A good sports shoe helps absorb the shockwave while normalizing foot function. Many joggers have low back pain simply because they are wearing the wrong running shoes!

Different people have different feet and, especially when they exercise, need to wear the right shoes in the right size. If you have high-arched feet they are rigid, and you need shoes with more cushioning. If you have low-arched or flat feet they are too flexible, and you need a more rigid shoe (motion-control) to hold the foot in place and avoid injury. Wearing the right shoes will protect not only your feet, your ankles, your knees and your hips but also your entire back.

Additionally, you need to wear the right shoe for the right sport if you want to avoid injury and reduce the probability of back pain. Running shoes are not meant for playing squash, for instance. They are not designed for the same type of surface or the same type of moves. Take the time to go to a specialized store and ask for advice. Specialized sports shops usually have knowledgeable salespeople. Let them guide you.

Size is just as important. Sports shoes should not be too tight or too loose. You should be able to wiggle your toes and there should be a whole thumb-width between the longest toe and the end of the shoe. And the heel should not slip and rub when you walk or run.

Sports shoes wear. If you train with "old" sports shoes, no matter how comfortable they are, they are not doing what they were designed for in the first place any more: stability, cushioning, and motion-control. Failing to replace sports shoes in time is a major cause of injury. If you exercise very often, you should have two pairs of shoes and alternate them. If you exercise often - more than twice a week - and only use one pair of trainers, it is advisable to replace them every year. If you exercise two to three times per week, it is advisable to change your trainers at least every two years.

Don't buy cheap imitations. A good sports shoe is expensive but worth it.

Lower Back Pain Cause: Tight Hamstrings

The hamstrings and the lower back are connected by the pelvis. The hamstring is composed of tendons and three muscles that run from the back of the knee to the back of the pelvis; this network is responsible for bending the knee behind the middle line of the body when the hip is extended (such as when running or walking). Via the hip connection, tight hamstrings can cause lower back pain.

When a muscle is tight, its length is shortened. This can occur in a number of ways. Overuse of the hamstring without stretching can cause it to be chronically tight. This is often accompanied by weak quadriceps and hip flexors such as the psoas, since the hamstrings will fail to relax and allow them to do work. Failure to stretch and exercise in a balanced manner can lead to this muscle imbalance. On the other hand, the opposite imbalance can cause the hamstring to tighten. If the hip flexors and quadriceps are overly tight, the hamstrings will be stretched and weak. Weak muscles can quickly experience fatigue due to their lack of strength. Fatigued muscles have a difficult time relaxing. If a weak hamstring does not relax when the quadricep contracts, it can become torn or pulled. This is a very common type of injury, especially in athletes.

Muscles work as a sort of pulley system; if they are not balanced in length, strength and flexibility, then any number of structures within the body may be pulled out of alignment. The hamstring muscles and hip extensors are intricately related; if one is tight, the other is bound to be tight also. If these are tight, the muscles performing the opposite functions - hip flexors and knee extensors (quads) -- will be weak and lengthened. Muscles of the upper legs and hips are a crucial part of pelvic stabilization. Since the pelvis is the base of the spine, pelvic stabilization is the foundation of spinal stabilization.

Shortened, tight hamstrings exert a downward pull on the pelvis. Since the quadriceps and hip flexors are long and weak, they cannot balance this force with an equal pull in the opposite direction. As the pelvis is pulled downward in the back, the lower back loses its natural arch (called lordosis). As the spine is forced to flatten, the discs between vertebrae experience increased pressure in the front, possibly leading to early disc degeneration.

The muscles of the lower back are also strained by tight hamstrings. The proper way to bend forward is at the hip joints. When the pelvis is pulled backward, however, you have to bend from the lower back. This type of work in unnatural for the lower back muscles, and can lead to chronic strain.

Because of the compensatory tendencies of tight muscles, it is necessary to loosen them before attempting exercise. While stretching is a good way to restore length and flexibility to tight muscles, a technique called self-myofascial release (SMR) is more effective and the best first step of treatment for tight hamstrings. In this technique, you use a dense foam roller to compress and loosen the hamstring, effectively turning it off so that other muscles can begin to work. See this video of hamstring SMR for a better idea: http://www.youtube.com/watch?v=TNm79lJLyz0. As with any form of back pain exercise, it is best to be trained by a physical therapist in proper technique.

Once your hamstrings have been neutralized, you can move on to develop your quadricep and hip flexor muscles, which will help to stabilize your pelvis. Consult a physical therapist to assure that your exercise plan does not create the same or another painful imbalance. Educating yourself on how muscles work together will help protect you from back pain.

Symptoms of Prostatitis - A Quick Guide

Prostatitis symptoms are one of the most common medical problems faced by men. Every year, men make about 2 million visits to the doctor with concerns relating to this condition

Prostatitis is essentially an inflammation of the prostate gland. In terms of appearance, the prostate gland, which is found only in men, is doughnut shaped, and walnut sized.

It is located behind the pubic bone and in front of the rectum.

Prostatitis Symptoms - an overview

Acute Bacterial Prostatitis Symptoms include the following:

- Spiking fever

- Chills

- Sweating

- Cloudy, bloody, or foul smelling urine

- Pain in the lower back, behind the scrotum, or in the testicles

- Pain with urination or bowel movements

- An inability to urinate and empty the bladder, or the need to urinate frequently

- Painful ejaculation

Chronic Bacterial Prostatitis Symptoms include the following:

- Pain or burning during urination

- Lower back pain

- Aching sensation in the middle to lower abdomen

- Pain in the penile area and scrotum

- Frequent urination

- Blood in the semen

- A low grade fever

- Painful ejaculation

With Acute Bacterial Prostatitis, symptoms can be quite dramatic and occur rapidly.

These as identified above, include a spiking fever, sweating, cloudy urine and lower back pain. There may be pain behind the scrotum, pain in the testicles, and pain with urination or bowel movements.

You may be unable to urinate and empty the bladder, or you may feel the need to urinate frequently.

Symptoms of Chronic Bacterial Prostatitis by contrast tend to develop more slowly.

Although not as severe as the acute form they still warrant attention. Again, possible symptoms may include difficulties with urination, mild lower pack pain and frequent urination, which are all indicators although not definitive symptoms in terms of diagnosis.

* Treatment Options

Treatments options will vary according to the type of Prostatitis encountered. It is essential that you seek advice from your doctor as soon as symptoms are noted.

As a condition, it does not always immediately respond well to treatments, so a number of different treatment options may be required.

These might include one or more of the following: medications, physical therapy, surgery and the use of warm baths to relieve pain and discomfort.

There are also complementary treatments available including aromatherapy, diet, herbal medicine and the use of nutritional supplements

There is so much more to learn about Prostatitis - this is merely a quick run through of some possible symptoms for both the acute and chronic conditions.

Do consult your doctor and seek out high quality information in order to best assist you.

Help Prevent Lumbar Spasms and Overall Low Back Pain by Using Braces - Support Yourself

Lumbar spasms are not only painful, they can be quite the hassle, too. In fact, what most people do not know is that there are hundreds of people who are incapacitated by lumbar spasms not only in the United States but all around the world.

How can lumbar spasms affect you?

When you hear the term lumbar spasms, it sounds as though it is something that will just pass and can be dealt with through pain relievers or an adequate amount of rest. But the truth is far from this common misconception. Lumbar spasms cause a lot of pain, especially since your lumbar spine muscles are at the center of your body, therefore any small movement will trigger pain once you are experiencing a lumbar spasm. Many patients who are suffering from lumbar spasms need to be confined in the hospital or go on bed rest for several days, while properly medicated with pain relievers and muscle relaxants. Lumbar spasms will steal time and money from you. They will not only keep you from being productive and doing whatever you want to do, they will also cost you a lot in terms of medication and treatment.

How will back braces help?

Back braces will help you deal with your lumbar spasms by addressing lumbar sprains before they even progress into a spasm. Lumbar sprains are often known as lower back pain, because this is when your lumbar muscles tense and constrict as a result of stress or pressure. Tension and stress on your lower back muscles can lead to the inflammation of your soft-tissues in the area, which will bring forth a lumbar spasm.

With the help of back braces, you will maintain a good posture, thereby relieving your lumbar spine and lower back muscles from any unwanted or extensive pressure. They are also a cost-effective means to deal with lumbar sprain, because you won't need to keep on purchasing expensive pain relievers and muscle relaxants.

If back braces are so effective why doesn't everyone use them?

Back braces are truly an effective means to fight and prevent lumbar spasms from occurring, but it is not a very popular option, because people still imagine having back braces as having awkward and unattractive steel bars on your body, which are also uncomfortable to wear. The truth, however, is far from this misconception, because the development of technology and medical innovations have led to the creation of back braces that are so inconspicuous that they can be worn right underneath your regular clothes.

Many people also think that back braces are expensive and something only to be used in extreme conditions, but actually back braces and any type of braces can help people who have injuries and pain by keeping the pressure away from the injured area. If you are suffering from lumbar sprain, then, a back brace might just be the solution for you. But before you even think of getting a back brace or any type of braces, the best thing to do is to first consult a physician who can tell you if this is indeed the best option for you. After all, lumbar sprain can be caused by a variety of reasons and your doctor is the best person to determine what is causing your lower back pain.

*Although we believe in the helpful qualities of back supports, you should consult you physician regarding medical advice. This is not a substitute for medical advice.

Gall Bladder and Back Pain

The gall bladder back pain is usually caused due to the inflammation or improper functioning of gall bladder, which is a small pear-shaped organ on the underside of the liver, in the right upper quadrant of the abdomen. Its main function is to collect and store bile, which is used by the body to digest fats. Bile is made in the liver cells (hepatocytes) and consists of water, electrolytes, bile acids, phospholipids and bilirubin. It assists in the absorption of fat-soluble vitamins, A, D, E and K.

Causes and Symptoms Of Gall Bladder Problems

Gall bladder diseases and problems are fairly common and affect both men and women.

Some of the gall bladder problems are caused by:

1. Production of toxic bile by the liver

2. Inadequate production of bile

3. Excess amount of cholesterol in bile, leading to the formation of gall bladder stones

4. Infection in gall bladder

5. Hormonal changes during pregnancy

6. Blood disorders or infections

The symptoms can vary from indigestion and nausea to vomiting and pain in the right upper abdomen. This pain also radiates to the lower back, resulting in gall bladder back pain.

Other symptoms include:

1. Fever due to inflammation in the gall bladder

2. Abdominal bloating

3. Severe heartburn and gas

4. Jaundice

5. Diarrhea

The lower back pain can be attributed to a gall bladder disorder problem that results in gall bladder pain called biliary colic. Biliary colic occurs when gallstones block the small duct that drains bile to the small intestine. Gallstones or biliary calculi are small stones formed from a mixture of cholesterol, bile pigment and calcium salts. The formation of gallstones is a very common disorder and affects approximately 15% of the people at the age of around 50.

However, in most cases, complication and infections don't arise until gallstones block a bile duct, which then leads to severe pain lasting from 30 min to several hours. In such circumstances, you must undertake an ultra sound test to confirm the presence of gallstones and then get the proper treatment with the help of a doctor.

Learning About Some of the Lower Back Pain Causes

There are many possible causes of lower back pain, making it very difficult to effectively diagnose such a condition for appropriate treatments. With a large percentage of the world population suffering from pain in the lower back area in any given year, it is important to learn to recognized some of these lower back pain causes.

Among the more obvious causes of pain in the lower area of the back are muscle strains, pulls, and tears. These typically happen when lifting too much weight, moving in an awkward fashion, or moving suddenly when the muscles are stiff. In fact, the causes are often a combination of the above, occurring in a single instance. However, many other types of pain in the back area could be attributed to such instances simply for lack of a more recognizable cause.

Regardless of whether the pain in your back is acute or chronic, seeing your doctor is an important step to take. While most back pains have relatively innocuous causes, there are some serious health conditions that can result in lower back pain and even innocuous pains can be debilitating without appropriate treatment.

Back pain becomes more likely the older we get. However, this appears to be greatly related to a corresponding tendency to lower fitness levels as we age. In other words, if your bones or muscles are getting weaker as you age, as is the case for most people, you will become more susceptible to a variety of conditions that cause pain in the back. Weaker, less flexible bones and muscles make us more susceptible to pulls, strains, tears, and fractures. To add insult to the back injury, it takes a lot longer for our body to heal as we get older.

Other common injuries that become even more common as we age are nerve damage, compression, and shifts. These can all be extremely painful. They can be made more likely and more severe if you allow your fitness levels to decline and maintain improper posture on a regular basis.

An old misconception is that bed rest will cure pain in the back. There are a some lower back pain causes for which this is true, but this is not true for the majority of causes. In fact, too much time spent lying down or sitting during the day is a common cause of pain in the lower area of the back. Exercise is a more common treatment for such pain than bed rest, but the proper treatment for you will be determined based on the diagnosis made by your doctor.

Back Pain and Osteopathy

Back pain has become a very common complaint the world over and is blamed on the modern lifestyle. It's a pain that causes disability in both active and inactive people, especially those who are past middle age. The costs of health system expenditure have been rising and back problems are the leading cause of this rise.

Your back is the part of your body that starts from the back of your neck and shoulders down to the top of your buttocks. Your spinal canal is located down the centre of the spine where your nerves are attached. These nerves are the transmitters of pain signals to your brain. Back pain is a symptom ranging from a dull, annoying ache to debilitating pain that may be caused by many things, including simple stress on the muscles and ligaments or some underlying medical condition. The pain can sometimes be acute, swiftly coming and going. Alternatively your pains may be termed as chronic, lingering for an extended period of time. This pain can be focused in either your upper back or the lower back.

Lower back pain is localised to your lower back, typically beginning from the lumbar or spinal region, down the flank, the buttocks, the hips or the groin. Radiating pain down the legs into the feet can also be traced to lower back problems. It can bring a feeling of numbness or "pins and needles" or what is known as "falling asleep of the limbs" in your lower leg or foot. Your pains may also be associated with changes in bowel motions.

Other sources of back pain can be an injury either inflicted or from an accident, a herniated disc or other spinal disc injury from degeneration and aging that may have caused rupture to the disc sac or a bulging disc. Medical conditions like urinary tract infections, gynaecological or prostatic disorders can also be the root cause of your pain. Another reason why a person will experience these pains is a condition called pelvic imbalance. Frequent poor posture causes one side of the body, its muscles and ligaments to develop more than the other side. This imbalance sometimes results in muscle spasm or nerve irritation which causes pain.

Upper back pain, on the other hand is pain on the upper part of the torso, including the shoulder blades and lower neck. This is also associated with the "pins and needles" symptoms and numbness in the upper limbs, arms down to the fingers. Headaches, migraines, chest pains, reflux or shortness of breath are some of the other symptoms associated with back problems. Poor posture and pelvic imbalance may also cause upper pain. In some cases, underlying medical conditions such as heart disease may also contribute. This can also combine with blackouts, tingling down the left arm, jaw pain and dizziness. A General Practitioner should be immediately consulted when a patient is having these symptoms.

For your back pain and back related problems, osteopaths are there to address your pelvic imbalance and disc injuries. Osteopathy can help you by re-aligning your pelvis, hips and lower back. This process stimulates the nervous system and thus may also help urinary tract infections, bowel disorders, gynaecological and prostate problems.

Osteopathy considers your physical needs to treat your upper back directly but also looks at the lower back and neck to make sure that the problem is not originating from there. They will take a look at your thoracic spine, rib alignment and your lower back alignment in a holistic approach to treating back pain.

Osteopaths also prescribe stretching and other exercises designed to prevent further pain. One of the fastest growing specialties in Australia addressing allied health problems is the practice of Osteopathy.

Low Back Pain and Sciatica: Chiropractic or Surgery?

Many people who suffer from low back pain also experience pain and numbness radiating into the leg. Some people even have muscle weakness in their leg or foot. This is called sciatica or sciatic nerve pain, and it is one of the most painful conditions one can experience. It can be debilitating, and causes many people to be disabled from their jobs and unable to enjoy spending time with family and friends.

If a person goes to their primary care physician they may first be given medication for the condition. If the medication is not effective they next may have an MRI of the lower back taken. If the MRI shows a lumbar disc herniation causing pressure on the sciatic nerve a referral to a surgeon may lead to a recommendation for back surgery called a "micro-diskectomy". But this is not the only treatment option to be considered.

Researchers have recently found that spinal manipulation of the lumbar spine is just as effective as micro-diskectomy for patients struggling with sciatica from a lumbar disc herniation. Overall patients who received spinal manipulation benefited to the same degree as those who underwent surgery. In United States, most spinal manipulation is performed by doctors of chiropractic. The research paper titled, "Manipulation or Micro-diskectomy for Sciatica? published October 2010, in the Journal of Manipulative and Physiological Therapeutics noted that "after a year, no significant complications were seen in either treatment group, and the 60% of patients who benefited from spinal manipulation improved to the same degree as their surgical counterparts". The patient population, in the research study, included people experiencing chronic sciatica (symptoms greater than six months) that had failed traditional, medical management.

Another benefit from conservative treatment such as spinal manipulation is that it is less costly than surgery. One study noted that micro-diskectomy surgery in the United States averages $25,000 per procedure. The cost of chiropractic care for sciatica is usually much less than a 10th of the surgical amount. If chiropractic care for sciatic nerve pain was performed before surgery it could save the United States billions of health care dollars annually.

The research supports spinal manipulation performed by a doctor of chiropractic as a valuable and safe treatment option for those experiencing lumbar disc herniations and sciatic nerve pain. Those individuals experiencing sciatic nerve pain should consider spinal manipulation as the treatment to be tried first, only to be followed by surgery if unsuccessful.

How the Psoas Muscle Causes Back and Hip Pain

The biggest factor in back and hip pain is the psoas muscle. The number of problems caused by the psoas is quite astonishing. These include: low back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, menstruation pain, infertility, and digestive problems. The list can also include biomechanical problems like pelvic tilt, leg length discrepancies, kyphosis, and lumbar lordosis.

What is the psoas?

The psoas (pronounced "so - oz") primarily flexes the hip and the spinal column. The psoas is a key core muscle. At about 16 inches long on the average, it is one of the largest and thickest muscles of the body (in animals it's known as the tenderloin). This powerful muscle runs down the lower mid spine beginning at the 12th thoracic vertebrae connecting to all the vertebral bodies, discs and transverse processes of all the lumbar vertebrae down across the pelvis to attach on the inside of the top of the leg at the lesser trochanter. The lower portion combines with fibers from the iliacus muscle, which sits inside the surface of the pelvis and sacrum, to become the Iliopsoas muscle as it curves over the pubic bone and inserts on the lesser trochanter.

What is the function of the psoas?

This has a number of diverse functions making it a key factor in health. The psoas as a hip and thigh flexor is the major walking muscle. If the legs are stationary the action of it is a bend the spine forward; if sitting it stabilizes and balances the trunk. The lower psoas brings the lumbar vertebrae forward and downward to create pelvic tilt.

When we think of smooth, elegant and graceful movement in dancers and athletes we are looking at the psoas functioning at it optimum. It requires that the psoas maintain the pelvis in a dynamically neutral orientation that can move easily and retain structural integrity. This creates positions of the spine that require the least muscular effort.

What are the common pain symptoms of the psoas?

When the muscle becomes contracted due to injuries, poor posture, prolonged sitting, or stress, it can alter the biomechanics of the pelvis and the lumbar, thoracic and even cervical vertebrae. Typically a dysfunctional is responsible for referred pain down the front of the thigh and vertically along the lower to mid spinal column. Trigger points are found above the path of the psoas on the abdomen. Frequently the quadratus lumborum muscles develop trigger point, as well as the piriformis, gluteals, hamstrings, and erector spinae.

It can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions. Frequently one psoas will shorten and pull the spine and/or pelvis to our dominant side. The distortions of the spine and pelvis can also show up as a short or long leg. This all results in scoliosis, kyphosis, lordosis, trigger points, and spasms in back muscles trying to resist the pulling of the psoas.

It can pull the spine downward, compressing the facet joints and the intervertebral discs of the lumbar spine. The pressure can cause the discs to degenerate, becoming thinner and less flexible. This degeneration makes the discs more susceptible to bulging or tearing, especially with twisting and bending movements.

What keeps the psoas in contraction?

The psoas will stay contracted because of postural habits and trauma. The way we stand, walk and sit can distort the psoas. If we walk or stand with our chin in an overly forward position the muscle will tighten. Sitting through much of the day it shortens to keep us bio mechanically balanced in our chairs. Over time we develop a "normal" way of holding the psoas that is dysfunctional.

Unresolved trauma can keep the psoas short and reactive. This is a primary muscle in flight, fight, freeze or defensive responses to danger. When survival is at stake, it propels the body to hit the ground running. When startled, it ignites preparation of the extensor muscles to reach out (grab hold) or run. Until the psoas is released the muscle may stay contracted and go into further shortening and spasm very easily.

Overly challenging exercises, stretches or release techniques for the psoas can sometimes do more harm than good. When the psoas is capable of contracting and relaxing normally it can be strengthened and lengthened.

Abdominal Exercise: How Does It Help In Reducing Lower Back Pain?

There are many causes for lower back pain, like retracted muscle, disc issues/problems, arthritis, or sacroiliac joint dysfunction. If you want to tackle lower back pain successfully, the important areas you need to address are beneficial abdominal workout routines.

A person's core stability depends mainly on abdominal strength. Thus, it prevents a swayed back as well as compacted nerves. Nevertheless, not all abdominal exercises are the same. So to prevent making your pain worse, you will have to select the correct abdominal exercises from the start.

To get it done effectively, you ought to know the main cause before doing any exercise.

Back Pain Causes

Low back pain is caused by these two reasons:

• Injury to the back or abdominal region


• Uneven muscle strength or muscle group imbalances

Muscle imbalances lead to postural dysfunction. It consist of spine's abnormal curvature and pelvis' abnormal alignment. Thus, abnormal alignment will cause wearing out of the joints, muscles, ligaments and discs.

Everyone should know that this pain doesn't happen in just one night. Ok, you may become symptomatic rapidly, but this happens over a long time period, it takes time where your back reaches the point of finally caving in, leading to pain in the lower back.

Back Muscle Imbalance

Muscle imbalance takes place when the muscles are overdeveloped in one part wherein the other side are being pulled out. These imbalances can also occur on any body part which may be due to your activities. There are actually several things that may give rise to this pain.

Once the muscle groups are unbalanced, misalignment will almost certainly take place. Postural dysfunction can take place following spinal shifts and muscle imbalances.

Abdominals and Their Role

The abdominal region is the place where pain starts. It is generally caused by short or tight muscles in the lumbar region. Either one of these will cause abnormal pressure on the spinal column and nerve irritation. Discs can become compressed resulting in tighter muscles and additional soreness.

Your abdominal muscles are those that tilt your hips under and return your spine to a neutral position. Your abdominals need to be used just enough to return the spine to a neutral position to prevent it from over-arching. Your abdominals aid your back to transfer from a bad postural position into a neutral position.

But conditioning your abdominal muscles doesn't instantly make them supportive of your spine or alleviate postural dysfunction. It is dependent on where the muscle imbalance is occurring, thus the postural dysfunction, performing an incorrect abdominal exercise might not have any benefit to you at all, or you could actually make the condition more painful.

Lower Back Pain Exercises - Heal Yourself at Home

Have you thrown your back out? Here are some lower back pain exercises that will quickly help you heal.

A few months ago, I was pretty busy out in the yard. I had to shovel and spread quite a bit of mulch. Unfortunately for my back, I wasn't paying that much attention to my posture. I let my lower back get round again and again as I lifted. Day after day this went on, until finally I reached down to pick some weeds and BAM! My back seized up.

Here are some lower back pain exercises that I used to get better in just a week or two.

First, I should note that these exercises are specifically designed to address injuries like disc herniation and bulging disks that can happen when you bend forward and/or sit with a rounded lower back, over and over again. This is a really common cause of lower back pain, but there ARE others. So, if the following situations apply to you, skip these exercises as they may do more harm than good.

Skip these exercises if you:

• Had your back give out while under a heavy load and think that there is probably some major tissue damage.


• Have a disorder called spondylolisthesis (if you have this you would most likely already know)


• Injured yourself while bending back (spinal extension injury)

And, as always, these exercises are provided for educational purposes only. Consult your physician before beginning any new rehabilitation routine.

First, Why Do I Have Lower Back Pain?

The brain causes the muscles in the lower back muscles to lock up and spasm to protect the vulnerable spine and discs. When we bend forward with a rounded lower back, day after day, we put excess stress on the discs. The vertebrae compress along the front of the spine and squeeze the discs toward the back of the spine, much like toothpaste is squeezed from the bottom of a tube towards the opening.

Eventually the discs will become injured and bulge out, pressing onto surrounding nerves. When your brain senses that this is happening, it triggers a back spasm to lock up and protect the spine, preventing any further damage.

These exercises help alleviate lower back pain by accomplishing two things. First they put the disc back into place. Then these movements activate the spine's supporting muscles, which let the brain know that everything is functioning as it should. Since these muscles are supporting the spine, there is no need for emergency support and the brain can relax the back spasms.

The Routine

1. MacKenzie Pressups - 10 repetitions


2. Hip extensions - 8 repetitions x 5 sec hold


3. Birddogs - 4 repetitions x 10 sec hold


4. Side bridges - 5 repetitions x 10 sec hold on each side

Afterwards, walk around and let your body feel how your spine's support muscles and structures are now properly aligned and activated. There will be less need for the brain to trigger the back spasms that cause you pain and stiffness.

MacKenzie Pressups

This exercise squeezes your discs from the back of the spine to the front, alleviating discs that are bulging towards the rear.

Lying down on your stomach with your hands beneath your shoulders, keeping your shoulder blades down and back, slowly arch your back, pushing your chest up while you breathe out. Keep your hips on the floor.

Lower yourself down slowly on your inhale.

Begin gently and only slowly increase your range of motion. This exercise may hurt a little on the first few repetitions. If it doesn't feel better after 3 or 4 reps, abandon this exercise.

Hip Extension

This exercise lets your brain know that your glutes are working to stabilize your spine.

Lie on the ground with your feet flat on the ground around shoulder width apart, your knees bent at about 90 degrees.

Raise your hips up towards the sky by pushing through your heels and flexing your glutes (butt muscles). Allow all other muscles to remain relaxed.

Keep your hips up with your glutes flexed for 5 seconds, then lower back down steadily. Do 8 reps.

Bird Dogs

This exercise activates the important spinal stabilizers called the multifidus and transverse abdominus, which help with fine stabilization between individual vertebrae.

Down on all fours, keep your hands and knees aligned with each other, as if they were sharing a plank.

Maintaining neutral spine position (flat back, essentially), slowly lift up one leg, straightening it as your heel moves away from your body. Next, keeping your shoulders packed down, raise the opposite arm out at a 45 degree angle (half of 90!). This will activate the often-dormant lower trapezius. Keep your hips stable while you do this exercise, don't let them shift as you raise your limbs.

Side Bridge / Side Plank

Lying on your side with your feet stacked on top of each other or with one foot placed in front of the other, place your elbow beneath your shoulder. Keep your other hand on your hip or leg.

Flexing your obliques and quadratus lomborum (side abdominal muscles), raise your hips up.

Don't bend at the waist. In fact, it is a good idea to do this exercise against a wall for the first few times, to allow you to get a feel for proper alignment. You want to be pretty straight, from your head to your feet.

Hold for 10 seconds, then repeat 5 times on right and left sides.

Walk Around

After you complete this circuit, stand up and stroll around, maintaining excellent posture. With any luck, your body should sense that everything is functioning as it should, and that back spasms aren't needed any longer.

How Often Should I Do This Routine?

Do these lower back pain exercises 2 to 3 times/day when you have just thrown your back out. After you heal, continue to perform this circuit for injury prevention.