Monday, September 30, 2013

Stopping Lower Back Pain After Sleep


Many people, and the majority of those with a chronic condition have lower back pain after sleep. While the mattress dealer would like you to think otherwise, the cure is not a new mattress.

When I had lower back pain all day, I woke up with it every day as well. I got a new mattress, which gave me a new and different pain in the mornings.

If lower back pain after sleep is bothering you, you are a major back event waiting to happen. If you are like me, you have repeated episodes over time and have already had several. Each worse than the next. The pain may get better, but the condition is not.

If you would like to end your lower back pain after sleep, you must address the problems while you are awake. A new mattress may help a little temporarily, but extension exercises done over the course of the day will help you a lot more.

Back pain is so hard to conquer because it comes and goes. But in reality, your body is just adapting to the latest problem which causes the pain to subside until it gets worse and starts hurting badly again.

Lower back pain after sleep is best dealt with by doing extension exercises, consistently and long enough for the disc in the back to get reshaped close to its original state. It may take weeks before the pain goes away for good, but in only a day or two you will have gotten noticeable relief.

Lower Back Pain - Why?


Causes of Lower Back Pain

For many sufferers of lower back pain or lumbago there may not be any fundamental cause of the back problem. Back pain can occur because of damage, tension or inflammation in any part of its complex structure from the coccyx (tailbone) to the cervical joints (neck). The lower part of the back, often called the lumbar region or lumbar spine is a common site of back pain as it is often under constant pressure from supporting all of the body weight above. It's also at risk of further damage sometimes due to lifting heavy objects or making twisting movements as part of daily activities either in the workplace as part of occupational routine, or hobbies and pastimes such as gardening or golf.

Usually, back pain sufferers recover completely, by avoiding further strain to their lower back. Initial back treatment often comprises the application of heat and cold back pain therapy, or medication. If the back pain continues for more than a few days then it's wise to see your GP to seek advice on an effective back pain therapy regime and ensure that there are not more serious (although infrequent) underlying reasons for the back problem which could include-

Degenerative disc disease - where the discs in the spine gradually wear down

A fracture - maybe as the result of a fall or injury

Osteoarthritis - a wear-and-tear disease that can affect the spinal joints

Osteoporosis - where the bones lose density causing them to become weak, brittle and more likely to break

Rheumatoid arthritis - an inflammatory condition of the immune system leading to inflammation of joint linings and surrounding structures

Slipped disc - where a disc bulges to the point that it exerts pressure on the spinal nerves

Spinal stenosis - a condition where the spaces in the spine narrow restricting the nerves

Spondylolithesis - where one of the spinal bones slips out of position

Research has indicated that although some types of low back pain may be partly due to genetics (i.e a tendency to develop lower back pain or lumbar pain could be inherited from parents), it is often generally sparked off or aggravated by the following factors:-

Driving for long periods

What's happening here is not dissimilar to posture related conditions. Quite often it's a combination of adopting a 'slouch' behind the wheel where the spine is not in a natural 'at rest' position. Instead the lumbar region is being subjected to contortion and constricted movement, which can cause increased uneven pressures in the vertebral joints, and stress and tension in the surrounding muscles and ligaments. This can lead to lower back pain in drivers after long periods behind the wheel. In addition to this the driver is being subjected to 'whole body vibration' which occurs when the body is in contact with a surface that is oscillating e.g. car wheels over an uneven road surface or the vibrations from the vehicle engine. These vibrations are transferred through the body to the spine and soft tissues which in turn can cause damage and back pain. (Source: Magnusson ML, Pope MH, Wilder DG, Areskoug B. Are occupational drivers at an increased risk for developing musculoskeletal spine disorders?)

Lifting heavy objects

Applying unbalanced or excessively heavy loads on the spine can lead to back problems, either as an acute (short term) lower back pain or maybe potentially leading to chronic (long term) conditions in the future. Alternatively it might be caused by repetitively lifting lighter objects as part of our occupation. We all know the rules around the workplace. "Lift close to your body, keep the back and hips straight, bend the knees to lower the ground" etc but often we don't apply these rules to get the job done and it's only when the back pain kicks in do we sometimes revert to common sense application of the rules. It's important to be aware of the consequences

Poor posture

This might be caused by a number of factors such your 'normal' seated position in the workplace. These could include a poorly ergonomically designed pc workstation, or poorly designed work layout around a process. Initially this could cause stiffness in the facet joints of the lumbar region (These are the 'flat' plate like joints connecting the vertebrae.), with the surrounding muscles, overworking to stabilise this becoming irritated and inflamed thereby causing lower back or lumbar pain or sciatica Over prolonged periods poor postural position may also cause your vertebrae to apply uneven pressure on the discs in between possibly leading to a bulging disc or herniated disc, which again would cause long term back pain and discomfort for the sufferer.

Standing for long periods

It's estimated that an adult can be up to half an inch shorter in the evening than in the morning. That's because whilst a person is standing or upright throughout the day then gravity is constantly causing downwards pressure on the joints of the lower back and eventually this could lead to back pain or discomfort. It may be useful to do occasional stretches, or try to move around if you can, or sit down at opportune moments

Stress

There is an association between stress and back pain. Under stress, there is a tendency for muscles to tense, which has the effect of causing a reduction in blood flow to the surrounding tissue. This can lead to a build up of acidic waste e.g. lactic acid, which if not taken away by the blood flow can cause fatigue and pain. This lumbar pain, this in turn may cause further stress in a vicious circle

Twisting or bending awkwardly

A good example is the incidence of Lumbar pain in golfers which is a common condition due to the typical golf swing being such an unnatural and stressful movement, especially for weekend golfers employed in sedentary occupations. The Golf swing generates a considerable force which can cause muscular strain or even tears to occur in the muscle. In addition, when overstretching of the ligaments occurs, this can lead to ligamentous sprains. To try to reduce lumbar pain in golfers instructors often advise them to realign their swing to be more upright rather than sideways bending

Weight Issues

The spine will normally support the body's weight during normal activities. If a person is overweight or obese it follows that the spine is forced to assimilate the additional loads, which could lead to structural compromise and damage resulting in conditions such as sciatica. Another consequence of obesity is a reduction in exercise and conditioning resulting in decreased flexibility or mobility in the lower back, together with weak muscles in the lumbar region and pelvis, leading to posture issues resulting in lumbar pain. Being overweight or obese can significantly contribute to symptoms associated with the more conditions listed above. (Source: Eidelson SG. Aging and Exercise)

Remember - If back pain continues after a few days then consult your GP

Lower Back Pain Remedies - Chinese Style


Traditional Chinese Medicine (TCM), with its 2500 year old history, offers many lower back pain remedies - lower back stretches and strengthening exercises, massage techniques, acupuncture, herbal remedies, liniments, sticking plasters and others. Some require a trained TCM practitioner to administer them, while others can be easily learned andapplied by anyone. This article introduces some effective low back pain remedies and stretches that you can apply yourself to relieve and prevent low back pain.

Lower Back Stretches

Breath slowly, smoothly and deeply through your nose while doing the exercises.

Exercise 1. Lie on your back on a firm bed or the floor. Gently bring your knees up until they're above your abdominal area. Spread your knees a little and grab the inside of your shins just below your knees, or the inside of your ankles if you can. Inhale. As you exhale let your knees naturally fall further out to the side with gravity. Focus your mind on your back (closing your eyes helps). Feel your inner thighs stretching and your back relaxing. Hold the position for a few minutes as you continue to breath slowly, smoothly and deeply. This exercise stretches and relaxes your iliopsoas muscle which connects from your lumbar vertebrae to the inside of your hip joints. Tension in this muscle often causes and/or aggravates low back pain.

Exercise 2. Lean across a table and grab the far edge with both hands. Your torso should be on the table and your legs hanging from the edge. Inhale. As you exhale, let gravity naturally pull your legs down towards the floor. Feel your back stretching. Hold the position for several minutes as you continue slow, deep breathing. Focus your mind on your back (closing your eyes helps) and imagine the pain releasing with each exhalation. Repeat several times a day.

Low Back Pain Remedies

1. Ginger & Sesame Oil Liniment

Mix together equal parts of pure sesame oil and the juice from grated ginger. Heat in a pot till warm. Apply a small amount to the painful area and rub it in for a couple of minutes. It should be applied to unbroken skin only. Ginger and sesame oil liniment is a superb, easy-to-make, home remedy for back ache and other aches and pains. It warms, circulates your blood and stops pain. You can safely apply it several times a day, particularly after showering and before bed. Make sure you pull your clothing down over your back immediately after to keep the area warm. Also, while it's normal for your skin to become hot and turn red after you apply the liniment, if a rash develops discontinue use.

2. Low Back Self-Massage

Can be done standing or sitting. With fists clenched (not too tightly), use the backs of your hands, including your knuckles, to vigorously rub your lower back up and down for several minutes, 3 or 4 times a day. Rub close to your spine and also the sides of your back - where ever you experience pain and stiffness. Self-massage is a highly beneficial low back pain remedy you can do anytime, anywhere to relieve and prevent low back pain. Massage warms the area, moves the blood and directly stimulates your kidneys, which helps to maintain a strong, healthy lower back.

Tip: To greatly enhance the effects of the above lower back pain remedies and lower back stretches, combine them. For example, lie down and do the first 2 stretches, then stand up and do the lower back self-massage, then apply some Ginger & Sesame Oil Liniment. You know your body best though, so experiment till you find what works best for your particular situation. For more lower back pain remedies and lower back stretches visit the authors website.

Tall Teenagers - 3 Tips to Avoiding Back Pain


There are many advantages and disadvantages to being tall, but tall people do have to mind their health in some ways that their smaller counterparts do not have to worry about. Luckily these issues are well known and documented. Doctors, physicians and medical specialists from a variety of fields have studied the physical problems encountered by extremely tall people and have a number of techniques to combat both the causes and effects of these. Before we tackle the tips it is worth noting, as with most things medical, it is far better to prevent an issue, than to cure it. With this in mind, tall teenagers need to be watched and advised as they grow, not to develop bad habits that could develop into chronic health issues in later life. All the following tips deal with the probably the single biggest factor to poor health for the tall youth - bad posture. This leads to both upper and lower back pain, stooping, spinal disk issues and countless other conditions.

Firstly, with posture, it is critical that the individual both walks tall and sits tall. This has to be learned in the teenage years and maintained throughout their life. One never thinks about how they walk, but it is essential that the taller person maintains the head up, shoulders back and chest out style walk. A slouching style of walking will inevitably lead to spinal and or back pain.

Secondly, in the combat against bad posture, the tall teenager should develop a strong core. The core muscles are those around the stomach, abdomen and lower back. The key thing about this set of muscles is that they support the upper body, which can be a considerably bigger weight to support than somebody 18 inches smaller than you. Each time you swivel or rotate your upper body, the core muscles provide the foundation of that movement. In fact, almost every movement of your body, involves the core muscles. There are many well documented and safe exercises for strengthening the core muscles.

Finally, stretching is a great discipline for the taller teenager to learn. Use both lower and upper back stretching techniques to relax the back and strengthen. Even upper leg, neck and shoulder stretches assist the maintenance of good posture, balance and strength conditioning. The overall benefits of a regular exercising and stretching regime is well documented in many journals for the avoidance and reduction of back pain.

Is Your Throbbing Back Pain Causing You Alarm?


Lower back muscle pain is no cause for alarm. In the US alone, back pain is one of the most common causes for medical visits, next to headache. In fact, 90% of the adults will experience low back muscle pain at some point in their lives, and the majority of these adults are working men.

Paradoxically, the more intense the pain would occur, the less the severity and extent of the physical damage will be. A simple back sprain from extended periods of sitting down often leads to a strained muscle. Though not at all that serious, the nagging pain will often interfere with the work, especially on professionals who need plenty of room to concentrate. Muscle spasm that occurs mostly on athletes and persons who do a lot of manual work will find that a simple back strain could cause excruciating back pain making them unable to walk or even stand properly. In contrast, a large herniated disc or completely degenerated spinal structure in the elderly can be completely painless.

The causes of low back muscle pain are very complex since the back muscles are complex themselves. Numerous lower back muscle pain treatments have surfaced to meet this problem.

Chiropractic Manipulation
Though chiropractic medicine normally is about the structural elements of the body, chiropractors often argued that structural manipulation does not only benefit the bones directly, it also affects other areas, if not all the entire back area. Chiropractic manipulation of the bones can promote skeletal mobility, blood circulation and muscle toning. Its hard to check the tabs of truth about chiropractic medicine since it is still holistic by large, but since most chiropractic patients experience amazing results, its hard to pull the curtain on chiropractic lower back muscle treatment.

Acupuncture
Thin, pre-sterilized, disposable needles are used by acupuncture treatments to re-establish the proper flow of blood through the back, alleviating lower back muscle pain. The resulting flow increases circulation for oxygen, blood and lymph nodes work together and hasten the healing process. A research conducted by medical specialists has shown that indeed, acupuncture cause the release of neuro-chemicals such as endorphins, enkephalins, serotonin and corticosteroids all of which contribute to the reduction of pain and inflammation.

Therapy and Massage
Therapy and massage is a common path taken by lower back muscle pain sufferers for relief. In fact, medical science always refer massage therapy as a legitimate aid for lower back pain and an effective adjunct to lower back treatments. 54% of doctors refer therapy and massage as a complement to the regimen that they prepare for their patients.

Touch Research Institute at the University of Miami conducted a 2001 research on massage and back pain. They found that "massage lessened lower back pain, depression and anxiety, and improved sleep. The massage therapy group also showed improved range of motion and their serotonin and dopamine levels were higher." (International Journal of Neuroscience, 106, 131-145).

Sciatic Nerve Pain - Specific Chiropractic Treatment Alternatives That Eliminate Lower Back Pain


As a chiropractor here in Plano, Texas, I often have patients who come in for treatment because of lower back pain, and some find that it's the sciatic nerve that's giving them the pain. Sciatica is commonly seen as a pain of the lower back which runs down from the back into the leg. This pain can be sharp, tingling and cause numbness of the lower back and leg. As part of my chiropractic care, I prescribe non-surgical methods to bring relief to my patients.

The sciatic nerve is the longest and widest single nerve in your body. It branches off at the base of the spine and runs down each side of your pelvic area, supplying nerve impulses to your butt, legs and feet. If you've ever experienced sciatica, you know how debilitating this pain can be. I've seen patients, who could barely walk, couldn't bend over, or even stand. There are a lot of things that can trigger problems with your sciatic nerve, poor posture when you sit, slip and fall on your butt, improper swing while playing golf, and the list goes on. For most of my patients, I recommend, certain exercise, lots of rest, and certain pain medication, while they recuperate. Usually you will be back to your normal self within 2-3 weeks. However, if your pain is still severe and continues beyond 2 months, it might be necessary to consider surgery as a last resolve. In this article I will focus on alternative methods to treat this condition and leave the surgery to those more qualified.

Chiropractic Treatments and Alternatives at Home

I immediately recommend heat packs and ice packs. Both can be used independently or combined at various intervals. If you do not have access to over the counter packs, please use ice in a Ziploc bag and heated towels or a heating pad. Both should be applied for 20 to 30 minutes and then repeated every 2-3 hours. This should bring relief until the patient can get in to my office.

Along with heat and ice, I suggest that you use Tylenol, Advil, ibuprofen, or naproxen to help reduce the pain. Another consideration if the pain is very acute is the use epidural steroid injections. These injections are different from the oral steroid medicines because the steroid is given directly to the injured area and should bring immediate relief from the pain, much quicker than meds or oral steroids. This must be administered by a qualified medical specialist, I do not provide this service but can recommend other medical professionals who do.

Alternative Chiropractic Treatment at my Office

Chiropractors sometimes suggest the need for exercise. This might sound counter productive, but very mild exercise along with the other treatments listed above, can help strengthen muscles of the lower back and your stomach muscles. To qualify the type of exercise I recommend, I prescribe simple stretching starting slowly and gradually increasing as you recover and also to prevent future recurrences of sciatica or other back pain.The equipment I've installed at my office is very effective in helping with the pain and if utilized correctly, will contribute to end of sciatic pain.

Other techniques for pain relief are spinal decompression, cold laser therapy, heat and cold applied with gentle massage therapy. I have patients who I see in my office that usually need a combination of the above techniques to resolve their sciatic pain. We use various forms of massage and cold laser to relax patient's muscles, improve blood flow, and most important, the release of endorphins in the body that act as natural pain relievers.

Last but not least, a highly effective technique for treatment that is being used more and more is acupuncture. Most people think of being a human pin cushion and even though the origins of this technique were developed by the Chinese, it is an approved procedure for back pain by the FDA. A qualified and trained acupuncturist can provide relief from back pain by simply using thin needles inserted in the area where you feel discomfort. Acupuncture focuses on the applied principle of harmonizing your body's flow of energy through various pathways in the body. There is no guarantee that this or any other combination of treatments will totally eliminate sciatica from recurring but if you follow the advice of your chiropractor and seek help early, you should prevent this from happening again in the future.

Sunday, September 29, 2013

Causes of Lower Back Pain and 7 Ways to Prevent It


Although the causes of pain you might feel at the bottom of your back are varied, they can be categorized one of three ways and to "triage" the pain into one of these categories is the first step taken by a chiropractor.

  1. Non-musculoskeletal. This accounts for <1% of all patients but has the most serious potential health risks. Viscera (or simply the organs in our body) can produce pain that we feel in our back. For example, the aorta (the largest vessel that comes from the heart) can dilate (or expand abnormally) and put pressure on the spine causing pain. This is also called an aneurysm and can be potentially life threatening. Other examples of non-musculoskeletal pain may include infection, tumor, cancer, and visceral referred pain.

  2. Neurogenic. This type of pain is experienced by about 10% of patients and is caused from irritation of nerves that supply the low back and lower extremities (legs).

  3. Musculoskeletal. About 90% of all cases are considered to be musculoskeletal (pain that comes from irritated joints, muscles, ligaments, discs, tendons, and bone). This type of pain maybe felt just in the lower third area of the back or it has also been known to radiate into the buttocks, legs and/or feet.

Just as any other physician, a chiropractor is trained to diagnose pain in the lower part of your back. In addition to taking a detailed history, chiropractors may use various orthopedic tests, neurologic tests, imaging (x-ray, MRI, etc.), blood work, etc. to diagnose a patient's condition into one of the above categories.

Musculoskeletal low and chronic back ache (90% of patients) is the primary area in which chiropractors specialize. Research shows that chiropractic care is the most effective treatment when treating musculoskeletal low back pain.

Neurogenic lower back pain (~10% of patients) is also commonly managed by chiropractors and oftentimes includes co-management with other specialists (ie. neurologists, physiatrists, orthopedic surgeons, primary care, etc.).

With non-musculoskeletal type of pain in the low area of your back (<1% of patients), a referral to the appropriate specialist or primary care physician is made.

Chiropractors commonly work together with other medical specialists to help treat painful conditions. It is a misconception that you have to choose either a chiropractor or a medical specialist to help with your condition. Rather, by working together and maintaining open communication between the chiropractor, the specialist and the patient make for the best results.

Given the range of conditions outlined above, it is easy to see why pain you might be feeling in the low area of your back that lasts for more than a few days should be evaluated by a qualified health care professional. Remember, only a qualified health care professional can diagnose your condition.

7 Steps of Preventing Pain in Your Lower Area of Your Back

  1. Avoid prolonged sitting

  2. Get regular sleep

  3. Participate in regular aerobic exercise

  4. Maintain a healthy weight with a balanced diet

  5. When lifting, keep loads close to your torso

  6. Don't smoke

  7. See your chiropractor to identify risks that may be unique to you

Cellaplex For Lower Back Pain


Cellaplex Can Provide Back Pain Relief: The Answer to Your Debilitating Problem

Lower back pain is the most common cause of work-related disabilities. It is second only to headaches as the most common neurological disorder. In fact, in the US alone, Americans are spending more than 50 billion dollars annually for pain relief and treatments.

The Causes of Lower Back Pain

There are many causes of lower back pains. For example, acute back pains are normally caused by trauma or injury. Your movement can be hampered because of stabbing pain in your back. If left untreated, acute back pains can lead to permanent paralysis.

There are also chronic lower back pains. If there is a persistent pain in your back that bothers you everyday, then it could be chronic. This is a more problematic disorder and you need immediate medical help so you can find effective lower back pain relief.

Age is a determining factor that causes back pain. As you get older, the strength of your backbone and the elasticity of your muscles will decrease also. The disc will gradually lose its fluid thus it will not be able to properly support the vertebrae.

Conventional Pain Relief

The most common approach to alleviate pain is through medication. However, this is a palliative solution because it only numbs the pain. So you will still experience shooting pain back whenever the drug wears off.

Surgery is also an option. Surgical procedures are ideal for those with severe disorders. However, this is a very expensive and risky treatment. It will also take months before you can fully regain your mobility.

Natural Supplements

Natural supplements for the treatment of arthritis and degenerative joint disorders can provide an effective solution for chronic back pain. One of the formulas on the market is Cellaplex. Cellaplex addresses all of the common back pain problems and is recommended by the top orthopaedic doctors in the country.

Cellaplex contains natural anti-inflammatory ingredients (chondroitin, hyaluronic acid, and bromelain) which are your best and safest option. This can significantly reduce or eliminate pain symptoms. Cellaplex also contains glucosamine, hydrolyzed collagen, and resveratrol which can rebuild damaged tissues and restore the normal functioning of your lower back.

This unique, pain-fighting supplement would be the best remedy as these natural substances can effectively boost natural lubrication of joints thus restoring flexibility and mobility. Cellaplex also contains essential mineral and vitamins needed for healthy bone growth and regeneration. These ingredients help keep your bones healthier and can aid in fighting inflammation and strengthen and promote cartilage growth.

Unfortunately, not all natural joint pain supplements are created equal. You should choose one that passed controlled clinical testing but this is almost impossible as the FDA does not require over the counter products to be tested and approved. Doctor and physician endorsements or recommendations are also very good as that means a product has been used in their rehab facilities and has yielded positive results. Cellaplex is recommended by numerous doctors and physicians and that is a good sign of its efficacy.

Lower back pain is a nasty disorder. It could significantly affect the quality of your life and could prevent you from doing normal physical activities. Once you suspect that you are suffering from this ailment, you have to immediately treat it in order to avoid serious complications. Cellaplex now makes it possible to live a normal, pain free life again!

How to Rehabilitate Your Lower Back


Lower back exercises when done properly can significantly reduce low back pain by activating muscles of the low back and "core." 80% of people will experience some form of low back pain in their lifetime. Therefore, people should be doing some kind of exercise for the lower back to prevent injuries.

The most common form of lower back pain is "mechanical low back pain," which happens when a patient uses the wrong muscles to load the joints of the lower back. When a patient experiences mechanical low back pain it is very hard to pinpoint a direct cause for the pain. This type of pain usually occurs due to a direct injury to the area, repetitive overuse injury, or posture related injuries.

When the wrong muscle gets loaded by a joint it causes the muscle that was supposed to be loaded to get turned off by the brain. Then the brain really doesn't know that muscle exists for a certain action. For example, people who sit all day long usually have trouble using their gluteus maximus muscle when it comes to hip hinging and other activities that require this muscle to fire.

Therefore; the gluteus maximus muscle will get shut off by the brain and a different muscle will take the blunt of the work. These are usually the muscles of the lower back getting the workload. This can then cause pain. Proper hip hinge refers to using your hips as hinges to lower your body into a squat position, which is what we all do when we sit down. This action should be dominated by the gluteus maximus muscle and not by the muscles of the lower back.

Lower Back Rehabilitation Exercises:

Cat-Camel Exercise:

The Goal is spinal mobility. Good first exercise in a rehabilitation program. Maintain slow and controlled posture. This exercise has to be pain free. Perform 10-20 reps and 2-3 sets per day.

Abdominal Bracing:

Proper position is on all fours. Bracing the abdominals is exactly what you do when you are going to get punched in the stomach. Place hands around mid-section to check for proper activation. This is very good to train the abdominal muscles in the initial phase of the rehab program. Brace for 3-5 seconds and do 8-10 reps.

Glute Squeezes:

This exercise must be done first to maintain activation of the glutes before progressing to glute bridges. Feel the hamstrings and lower back to make sure the glutes are doing all the work. Simply perform by squeezing the glutes together.

Glute Max Bridges:

Brace the abdominals first. Then squeeze the glutes together and bridge up. This is a very good exercise for gluteus maximus activation and is key in lower back rehabilitation. Feel the hamstrings and lower back to make sure the glutes have the most tone. If the glutes don't have the most tone go back to glute squeezes until this occurs.

Side Bridges:

Start on knees and advance onto feet. Activation of the transverse abdominus (core muscle) contributes to low back stability. Abdominal brace first, then squeeze glutes together to raise up making sure knees, hips, and shoulders are in line. Hold the bridge for 3-5 seconds for beginners and do 10-15 reps. Advanced side bridge can be held for as long as possible for endurance.

Bird Dogs:

It's very important to brace the abdominals first. Stretch opposite arm and leg out and maintain a slow controlled motion to maintain activation of the core and glute muscles.

Body Weight Squats:

This exercise must be done when the patient knows proper hip hinge procedure. Hip hinging is bending at the hips using the glutes to guide the movement. We do not want excessive bending and moving in the lumbar spine.

Tri-Planar Lunges

There are 3 planes of motion sagittal (front to back), frontal ( side to side), and transverse (diagonal movement). Every muscle and joint must be able to move in these planes of motion. So to properly train the glutes movement must occur in 3 planes of motion.

Always consult your physician before starting any exercise or rehabilitation program. These lower back rehabilitation exercises are not suited for everyone. If you feel you should start a rehabilitation program please consult a health care professional.

Lower back rehabilitation is an integral part of beating lower back pain. Lower back exercises can be found here with picture demonstrations.

Understanding the Leading Back Pain Causes


Most often, back pain generally refers to pain that is felt in any part of the back. It may appear in the neck and radiate to the middle or lower area. This is the most common problem faced by most adults but the underlying causes may be different. At times, a wrong diagnosis could lead to further problems. If the pain disappears within a few days of its occurrence, then there is probably nothing serious. However, if it is persistent and doesn't go away within a few days or weeks then there is a more serious underlying condition.

An Overview

Back pain could be caused due to a variety of factors. It could be age-related, injury or trauma, stress, etc. With the progression of age, there are many health problems that can occur. The bone strength may decrease along with the tone and elasticity of the muscles. The disc fluids may also reduce leading to poor flexibility.

Major Causes

Arthritis - Arthritis in the spine is one of the most common causes of chronic back pain in adults. The pain could be felt anywhere in the back and will generally worsen while walking and the pain is felt more at night. Osteoarthritis is the condition where the cartilage that is present in the joints gets damaged. In rheumatoid arthritis, there is inflammation and thickening of the bone joints and this can cause pain in the back.

Ankylosing spondylitis is another condition where the spine is affected leading to stiffness and the inflammation leads to back pain.

Osteoporosis is a condition where the bones become very brittle and this could lead to compression fractures in the vertebrae, which could cause severe pain in the back. The vertebrae become so weak that it cannot withstand even minor stress or strain.

Bad posture while sleeping - Bad sleeping postures can cause severe back pain due to the strain on the spine.

Obesity - Obesity causes an excessive strain on the vertebral column. Weight loss will help in pain reduction.

Improper seating position - Ergonomics is very important when it comes to seating positions. Improper seating can cause back pain.

Disc damage - When the fluid in the disc spaces decrease, the vertebrae does not have a cushion to act as a shock absorber and this could lead to severe back pain.

Menstrual cycle or during pregnancy - Back pain during the menstrual cycles and during pregnancy is very common. The enlarged abdomen puts a strain on the spine during pregnancy, thereby causing backpain.

Trauma or injury to the back - If your back has suffered any injury in the past, it leads to the formation of scar tissue. When there is a large buildup of scar tissue due to repeated injuries, it weakens the back muscles and can lead to further aggravation of symptoms.

Proper diagnosis is necessary to find out the actual back pain causes and only then the appropriate treatment can be suggested.

Chronic Back Pain Symptoms and Exercises for Lower Back Pain


The most common symptoms of back pain may be continuous or may occur only in certain positions. The pain may be aggravated by coughing, sneezing, bending, twisting, or straining during a bowel movement. The pain may occur in only one spot or may spread to other areas, most commonly extending down the buttocks and at times into the back of the legs. Chronic back pain symptoms may include splinting muscle spasm, antalgic (bent) posture, muscle weakness, inability to stand on heels or toes or difficulty in rising from a sitting or lying position. Whatever chronic back pain symptoms you may be exhibiting, the following exercises for lower back pain will strengthen your back and alleviate your pain long term.

1. Lie flat on the floor in a relaxed position. Bring your right knee toward your chest, clasping your hands around your knee. Pull your right knee toward your chest firmly and, at the same time, forcefully straighten your left leg, and hold for three to five seconds. Then relax and repeat at least five times. Repeat the same procedure with your opposite leg.

2. Lie on the floor with your knees bent and your feet flat on the floor and your arms at your sides with your palms down. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back. Slowly raise your low back and buttocks from the floor and hold for five seconds. Relax and repeat this procedure for at least five times.

3. Lie on your back with your knees bent and your feet flat on the floor, your hands at your sides and your palms down. Tighten the muscles of your abdomen and buttocks as if you are pushing your lower back flat against the floor. Hold for five seconds, relax and repeat a minimum of five times.

4. Lie on the floor with your knees bent and your feet on the floor, with your arms at your sides. Bring both knees to your chest, clasping your hands around both knees and pulling firmly towards your chest. Hold for five seconds, relax, and repeat at least five times.

5. If your chronic back pain symptoms are so severe that you are unable to lay on the floor, another set of exercises for lower back pain can be performed from a chair. Sit on the edge of a chair with your knees separated slightly and your feet flat on the floor. Keeping your back straight, bend forward and place your right forearm on your right thigh. Extend your left arm up toward the ceiling, and, while exhaling, turn and look up at your left hand. Hold for three breaths, and repeat to the other side for a minimum of five times each side. Next, increase the stretch, bend forward to place your right hand along the outside of your left foot and repeat the same exercise as above.

6. Lie on your back with your hips and knees bent and your feet flat on the floor. Roll your knees from side to side, but do not roll far enough to cause back pain. Perform this exercise as long as it remains comfortable to you and relieves tight, sore, chronic back pain symptoms.

These are just a handful of exercises for lower back pain. Long term, consistent application of these exercises will strengthen your back and eliminate chronic back pain symptoms. Other things you can do in addition to the exercises for lower back pain are to sleep on a firm mattress and place a pillow under your knees when you are lying on your back. If you are lying on your side, place a pillow between your knees. Lose weight if you are overweight, as this puts less strain on your back and muscles. To reduce the strain put on your back, don't push with your arms when you move a heavy object. Turn around and push backwards so your legs take the strain. Bend your knees and hips and keep your back straight when you lift a heavy object. To prevent any chronic back pain symptoms avoid lifting heavy objects higher than your waist or altogether. Hold packages you carry close to your body, with your arms bent. Bend your knees when you bend over and try and sit up straight while seated.

If you follow these tips in addition to performing the exercises for lower back pain, you should be able to eliminate your chronic back pain symptoms and live a productive, pain free life.

Low Back Pain Physical Therapy - Solutions For Aches and Pains


Physical therapy is a very useful tool for many different situations. With so many millions of people experiencing low back pain every single year, it's often nice to know that there are more effective solutions than medical procedures, harsh medications, and just waiting it out. While many people assume that injury to their back requires rest and keeping still, this is actually detrimental in many cases. Low back pain physical therapy is a much better alternative and can help speed the healing process along if done properly. Of course, you should be able to rest the area to give it time to heal, but you can't lie around and do nothing for any extended period of time or the muscles will get stiff and create more problems for you. Consider low back pain physical therapy if you want an effective solution that doesn't involve serious treatments or procedures.

Physical therapy routines can be prescribed by a doctor, physical therapist, or even a chiropractor. While many people will discount the credibility of chiropractors as a source of medical advice, they are trained in the physiology of the body and know what they are talking about. They can offer treatment plans for your low back pain that include physical therapy along with other procedures such as electrical therapy, heat/ice therapy, and massage. Make sure that you discuss all of your symptoms with whatever doctor you visit to ensure that you get the best treatment program for your needs without putting yourself in more danger than it's worth. The great thing about getting professional therapy for back pain is that you can often experience better results than if you tried to do things yourself.

There are many different types of low back pain physical therapy that people can take on, depending on their exact injuries and what they're capable of doing. For example, if an older person with limited mobility has lower back pain, they can still find many effective exercises that will help to alleviate or even completely eliminate their back pain if they work with a physical therapist or their family doctor. All that you need to do is to take the time to make sure that you get the right medical treatment and that you fully disclose everything to the doctor or therapist so that you don't put yourself in more danger than it is worth when it comes to working out back problems with physical therapy.

Low back pain physical therapy isn't for everyone. However, it can be an effective solution for many people who are looking for something simple and less invasive or serious than medical procedures and prescription medication. Usually, if you are prescribed some type of therapy routine, it will involve stretching and strength training exercises combined, which will help to loosen the sore muscles in the lower back and make the other muscles around them stronger so that the back isn't under as much stress and is able to function better in the future. Of course, everyone is different and so is every treatment that is prescribed, so you will just have to talk to your doctor to see what they think is best for your needs.

If you are looking for a permanent solution to pain relief, you should talk to your doctor about low back pain physical therapy treatments. In many cases, the exercises that you do in physical therapy will help to make the body healthier and stronger so that you can avoid future injuries and pain in the back because your body is not strong enough or healthy enough to handle the stress that is put on your back. However, if you have a chronic condition, physical therapy might just offer a simple pain management program that allows you to make the pain less severe and more sporadic than it might have been without the therapy. No matter how you use it or what you get out of physical therapy for low back pain, it can be an effective solution for just about anyone that is suffering from low back pain. If you want a natural treatment that is effective, you need to learn about physical therapy for back pain.