Are You Sick Or Just Detoxing?

Whenever someone I know is about to detox for the first time, the first question after "Are you sure this is gonna work?" always seems to be "Will this make me feel bad?" followed closely by "Will I have to take time off from work?"

My straight answer to all three is "It depends".

And it does depend.

No two people are alike, nor do we live the same lifestyle or have the same level of toxicity in our bodies when beginning an internal detox program.

There are, however, some facts we all have in common.

Your body is detoxing all the time. Your liver, kidneys, lymph and skin continually process toxic wastes and eliminate them via urine feces and sweat. When the amount of toxins is greater than the speed at which your body can eliminate them, a cleansing reaction or "healing crisis" occurs. A healing crisis is fancy language for catching a cold or the flu. Most of us don't generally choose to catch a cold. In fact, we'll do just about anything to avoid getting sick. However, when you elect to detox using a cleanse kit, you voluntarily start a healing crisis and your body will react in kind.

Here's what you can expect and how to make it go away faster.

Headache - The most common cleansing reaction. Caffeine withdrawal, in particular, plus the increase of released toxins causes muscles to constrict and tighten around the neck, shoulders and temples.

Remedy: Drink more water. Soak in a hot water tub. Light exercise. A cup of Chamomile or Mint tea, each have a soothing, settling effect on muscles and tension.

Backache - Since your intestines and colon reside in your lower abdomen, increased dietary fiber form larger bowel movements.

Full of toxins, stools are highly acidic and can cause temporary lower back pain as they are eliminated from your body.

Remedy: Stretching to loosen muscles, fruit juices have a laxative effect and will speed up bowel movements. Lower back pain associated with colon cleansing usually subsides after the 3rd or 4th day.

Light-Headedness - Dizziness is also a common cleansing reaction at the beginning of a cleanse as your body adjusts to the flood of toxins into the bloodstream.

Remedy: Increase water intake. Eat pieces of fruit like grapes, apples and/or pineapple. Take a break and stop moving until the dizziness passes. If the problem persists, cut back on the cleanse kit dosages and/or contact a health care provider.

Nausea - Stomach upset can be caused by a liver overburdened from processing toxic waste. It could just be something you ate, but when you're cleansing, all your organs of detoxification are kicked into high gear.

Remedy: Carrot juice diluted with water, coffee enemas, and or mint tea.

Cold & Flu Symptoms - Runny nose, slight fever, scratchy throat, muscle aches and general fatigue.

Two or more of these symptoms at a time may mean you need to shift the detox into a lower gear to let your body process the toxic overload.

Remedy: Get plenty of rest. Drink plenty of fluids. Prolong the cleanse a few days by taking less fiber and/or herbs than the kit recommends. You will still get the same benefits, but with greater comfort.

Bad Breath/Smelly Odor- All humans are connected from mouth to anus by one continuous tube.

The old saying goes "you are what you eat", but if what you eat is unusable, your body will either get rid of it or hide it in a place where it will cause the lease amount of harm.

During a detox those hiding places are destroyed. Putrid waste that has been festering in the dark comes to light and it doesn't smell too good. Your breath and sweat may become a little fragrant.

Remedy: Brush your teeth often. Tongue scraping also helps. Suck on citrus fruit wedges (lemons, oranges), gargle with salt water or baking soda and water.

Emotional Changes - Depression is one of the first symptoms of sugar withdrawal. Cravings for sugar and complex carbs like pastries, bagels or cookies and the denial of those cravings can cause frustration, anger and hyper-sensitivity.

Remedy: Remove the offending item(s) from your view. Throw away or give your favorite sweets and carbs to a trustworthy neighbor to hold before you begin a cleanse so they won't be a temptation.

If that's not possible, eat a piece of dried fruit or drink a cup of tea sweetened with Maple syrup (grade B, if possible).

If you're feeling particularly down, take a walk, pet your cat or dog or go see a funny movie.

Keep remembering why you choose to cleanse and think of all the amazing improvements in your health that you will be able to see, feel and smell in just a short time from now.

Lower Back Pain Strategies by a Musculoskeletal Therapist

Mobility - the ability of the musculoskeletal structures or segments of the body to move or be moved to allow the presence of range of notion for functional activities. The ability of an individual to initiate, control or sustain active movements of the body to perform simple to complex motor skills.

Hypomobility - caused by adaptive shortening of soft tissues and can occur as the result of many disorders or situations.

Factors -

• prolonged immobilization of a body segment


• sedentary lifestyle postural mal-alignment and muscle imbalances


• impaired muscle performance (weakness) associated with an array of musculoskeletal or neuromuscular disorders


• tissue trauma resulting in inflammation and


• pain congenital or acquired deformities.

All these impairments can lead to functional limitations and an increase in injury risk. Remedial massage treatment especially stretching can improve impaired muscle performance or prevent injury as they become an integral component of individualized intervention.

Contracture - is defined as the adaptive shortening of the muscle-tendon unit and other soft tissues that cross or surround a joint, which results in significant resistance to passive or active stretch and limitation of ROM.

Types of contractures

Myostatic Contracture - no specific muscle pathology present. Reduced number but not length of sarcomeres. Can be resolved in a relatively short time with stretching exercises.

1. Pseudomyostatic Contracture - a constant state of contraction giving excessive resistance to passive stretch. Associated with hypertonicity of spastic or rigid nature - a central nervous system lesion such as CVA, spinal cord injury, traumatic brain injury. Muscle spasm or guarding and pain may cause a pseudomyostatic contracture. Inhibition procedures to temporarily relax the spasm or tonicity will allow full, passive elongation of the muscle to occur.


2. Arthrogenic and Periarticular Contractures - intra-articular pathology including adhesion, synovial proliferation, joint effusion, irregularities in articular cartilage, or osteophyte formation. Connective tissues that cross or attach to a joint or it's capsule become stiff, this reduces normal arthrokinematic motion.


3. Fibrotic Contracture and Irreversible Contracture - these can cause adhesions and development of fibrotic contractures. It is possible to stretch fibrotic contractures and eventually increase ROM, it is very difficult to re-establish optimal tissue length.

Stretching is a general term used to describe any therapeutic manoeuvre designed to increase mobility of soft tissue and subsequently improve ROM by elongating structures that have adaptively shortened and have become hypomobile over time.

Physiology of the Stretch Reflex

It is a monosynaptic reflex arc, two types of neurons are involved (sensory and motor). The reflex occurs when a sudden contraction of a muscle occurs. Slight stretching of a muscle stimulates receptors in the muscle - muscle spindles - these spindles monitor changes in muscle length. The stretch reflex operates as a feedback mechanism to control muscle length by causing muscle contraction.

Physiology of the Tendon Reflex

The tendon reflex operates as a feedback mechanism to control muscle tension by causing muscle relaxation. It protects tendons and their associated muscles from excessive tension. Receptors called Golgi tendon organs detect and respond to changes in muscle tension caused by passive stretch or muscular contraction. When tension is applied to the organ nerve impulses are generated along a sensory neuron, this synapses with and inhibits a motor neuron that innervates the muscle associated with the tendon organ. As tension increases, and the inhibitory impulses increase, the inhibition of the motor neurons to the muscle creates excess tension and causes relaxation of the muscle. It is a protective mechanism to reduce muscle damage due to excessive tension.

Indications for Use of Stretching

• When ROM is limited because ST have lost their extensibility as the result of adhesions, contractures, and scar tissue formation, causing functional limitations or disabilities.


• When restricted motion may lead to structural deformities otherwise preventable


• When there is muscle weakness and shortening of opposing tissue


• As part of a total fitness program designed to prevent musculoskeletal injuries


• Prior to and after vigorous exercise to potentially minimize post-exercise muscle soreness.

Contraindications to Stretching

• When a bony block limits joint motion


• After a recent fracture before union is complete


• Whenever there is evidence of an acute inflammatory or infectious process (heat & swelling) or when soft tissue healing could be disrupted in the tight tissues and surrounding region


• Whenever a haematoma or other indication of tissue trauma is observed


• When hypermobility already exists


• When contractures or shortened soft tissues are providing increased joint stability in lieu of normal structural stability or neuromuscular control


• When contractures or shortened soft tissues are the basis for increased functional abilities, particularly in patients with paralysis or severs muscle weakness.

Types of stretching

1. Passive or assisted - sustained or intermittent external, end-range stretch force applied with overpressure elongates a shortened muscle-tendon unit and periarticular connective tissues by moving a restricted joint just past the available ROM. If patient relaxed it is Passive stretching. If the patient assists in moving the joint through a greater range it is assisted.


2. Self-stretching - (aka active stretching, flexibility exercises) independent stretching carried out after instruction and supervision


3. Neuromuscular Inhibition Techniques - ( aka PNF or facilitated stretching) reflexively relax tension in shortened muscles prior to or during stretching. MET used to stretch muscles and fascia and mobilize joints


4. Joint mobilization/manipulation - stretching techniques specifically applied to joint structures and used to stretch capsular restrictions or reposition a subluxed or dislocated joint.


5. Soft Tissue Mobilization and Manipulation - friction massage, myofascial release, acupressure and TP Therapy. Mobilize and manipulate connective tissue that binds down soft tissues


6. Neural Tissue mobilization - the Neural pathway is mobilized to release adhesions or scar tissue form around meninges, nerve roots, plexus or peripheral nerves.

Elements of stretching

Include alignment and stabilization. Intensity, speed, duration, frequency and mode of stretch; and the integration of neuromuscular inhibition and functional activities into stretching procedures.

Effect of poor Postural Support from Trunk Muscles - with total relaxation of the dynamic stabilizer muscles - the multifidus, rotatores, TA, internal obliques, and QL, the spinal curves become exaggerated and passive structural support is called on to maintain the posture. When there is continued end-range loading supporting tissues become more vulnerable to injury. Continued exaggeration of the curves leads to impaired muscle strength and flexibility. Muscles habitually kept in stretch tend to test weaker because of a shift in the length-tension curve - stretch weakness. Muscles kept in a habitually shortened position tend to lose their elasticity, they are strong only in the shortened position but become weak as they are lengthened - tight weakness.

Lateral shift correction

If the patient has lateral shifting of the spine, it should be corrected prior to flexion extension treatment for lower back pain.

Lateral shift correction when extension relieves discomfort -

standing on the side of the thoracic shift with the therapists hands clasped around the contralateral iliac crest and the shoulder against the patients elbow. Simultaneously pull the pelvis towards you while pushing the patient's thorax away. Continue with the lateral shifting if the curvature is reduced until normal curve is present.

Lateral shift correction when flexion relieves discomfort -

self-correction - standing whit the leg opposite the shift on a chair so the hip is in about 90 degrees of flexion. The leg on the side of the lateral shift is kept extended. Have the patient then flex the trunk onto the raised thigh and apply pressure by pulling on the ankle. Recheck the alignment and continue till pain reduction is greatest.

Exercise techniques and stretches to increase flexibility and ROM

Muscle strength or flexibility imbalance in the hip can lead to abnormal lumbopelvic and hip mechanics, which predisposes the patient to or perpetuates low back, sacroiliac or hip pain..

• To increase hip extension - prone press ups; Thomas test stretch; modified fencer stretch


• To increase hip flexion - bilateral knee to chest; unilateral knee to chest; Quadruped stretch; Chair (airline) stretch


• To increase hip abduction - V lying against wall knees extended butt against wall


• To increase hip abd & external rotation - sitting with soles of feet together hands on inner surface of the knees.

Lumbar stretching techniques

Increase lumbar flexion

Assisted stretching - cross-sitting. Patient lace the hands behind the neck, adduct the scapulae, and extend the thoracic spine. This locks the thoracic vertebrae. Have the patient then lean the thorax forward onto the pelvis, flexing only at the lumbar spine. Stabilize the pelvis by pulling back on the anterior-superior iliac spines.

Increase lumbar extension

Prone press-up (Self-stretching) - Prone, with hands placed under the shoulders. Patient to extend to elbows and lift the thorax up off the mat keeping the pelvis down. To increase the stretch force, the pelvis can be strapped to the treatment table, this exercise also stretches the hip flexor muscles and soft tissue anterior to the hip.

Increase Lateral Flexibility in the Spine

Used when there is asymmetric flexibility in side bending as well as in the management of scoliosis. They are used to regain flexibility in the frontal plane when muscle or fascial tightness is present with postural dysfunctions, designed to stretch hypomobile structures on the concave side of the lateral curvature. When stretching the trunk, it is necessary to stabilize the spine either above or below the curve.

Prone-Lumbar curve -

have the patient stabilize the upper trunk by holding onto the edge of the mat table with the arms. Therapist lifts the hips and legs and laterally bends the trunk away for the concavity.

Heel-sitting - Patient leans forward so the abdomen rests on the anterior thighs. The arms are stretched overhead bilaterally, and the hands are flat on the table. Then have the patient laterally bend the trunk away from the concavity by walking the hands to the convex side of the curve.

Neural Tension Impairments

If positive nerve tension signs are described by the patient while providing the history and positive signs are detected with testing maneuvers, techniques that are reported to mobilize components of the nervous system may be used to diminish the patient's symptoms.

Straight Leg Raise with Ankle Dorsiflexion -

• Once the position that places tension on the involved neurologic tissue is found, maintain the stretch position, and then move one of the joints a few degrees in and out of the stretch position, such as ankle plantar and dorsiflexion, or knee flexion and extension.


• Ankle dorsiflexion with eversion places more tension on the tibial tract


• Ankle dorsiflexion with inversion places tension on the sural nerve


• Ankle plantarflexion with inversion places tension on the common peroneal tract


• Adduction of the hip while doing SLR places further tension on the nervous system because the sciatic nerve is lateral to the ischial tuberosity; medial rotation of the hip while doing SLR also increases tension on the sciatic nerve


• Passive neck flexion while doing SLR pulls the spinal cord cranially and places the entire nervous system on a stretch.

Slump-sitting Stretch -

dorsiflex the ankle just to the point of tissue resistance and symptom reproduction. Increase and release the stretch force by moving one joint in the chain a few degrees, such as knee flexion and extension, or ankle dorsiflexion and plantarflexion.

Prone Knee Bend Stretch -

Prone neutral spine, pillow under treatment knee, and hips extended to 0 degrees. Flex knee to the point of resistance and symptom reproduction. Pain in the low back or neurological signs are considered positive for upper lumbar nerve roots and femoral nerve tension. Thigh pain could be rectus femoris tightness. It is important not to hyperextend the spine to avoid confusion with facet or compression pain. Flex and extend the knee a few degrees to apply and release tension.

Duration of stretch

• Despite extensive research there continues to be a lack of agreement on how long a single cycle of stretch should be held or how many cycles of stretch should be applied to achieve the most effective, efficient, and sustained stretch-induced gains in ROM.


• Duration most often refers to how long a single cycle of stretch is applied


• More than one repetition of stretch is referred as a stretch cycle and the cumulative time of all the stretch cycles is considered as aspect of duration.


• Long-duration referred to as static, sustained, maintained, prolonged


• Short term referred as cyclic, intermittent or ballistic.

Types of stretches

1. Static - most common term used to describe soft tissue lengthening. The duration 15 sec to several minutes when manual stretch or self-stretching employed.


2. Research shows static stretching is approx half that created during ballistic stretching.


3. Static Progressive stretching - Static stretch held until a degree of relaxation is felt by the therapist then lengthened further until a news end-range is felt. This capitalizes on the stress-relaxation properties of soft tissue.


4. Cyclic Stretching - short duration stretch forces that are repeatedly but gradually applied, released and then re-applied. Multiple stretches in a single treatment session. Held for 5-10 seconds but with no consensus on the optimum number of cycles in the treatment. Based on clinical experience, some therapists hold the opinion that end-range cyclic stretching is as effective and more comfortable for a patient than a static stretch.

Frequency of stretch -

• number of bouts per day or per week. Dependant upon -underlying cause


• Quality and level of healing


• The chronicity and severity of contracture


• Patients age


• Use of corticosteroids


• Previous response to stretch

Usually form two to five sessions for tissue healing and to minimize postexercise soreness. Ultimately dependent upon the clinical discretion of the therapist. Whatever frequency is decided upon the patient must utilize the new end-of-range into everyday tasks otherwise the connective tissue will return to the pre-stretched position.

Neuromuscular Inhibition and Muscle Elongation

Inhibition techniques increase muscle length by relaxing and elongating the contractile components of muscle. The sarcomere give will occur more easily when the muscle is relaxed, with less active resistance in the muscle as it is elongated. An advantage to the use of inhibition techniques prior to or during stretching is that muscle elongation is more comfortable for the patient.

Types -

1. Hold-relax or contract relax


2. Agonist contraction


3. Hold-relax with agonist contraction.

Stretch isolated muscles in their anatomic planes or opposite the line of pull of specific muscle groups rather than in combined diagonal patterns.

HR - prestretch, end-range, isometric contraction 10 sec followed by voluntary relaxation of the tight muscle. Then the limb is passively moved into its new range as the range limiting muscle is elongated.

AC - Deliberate and slow, concentric contraction of the muscle opposite the range limiting muscle. This causes reciprocal inhibition of the antagonist, and increases ROM.

HR with AC - use of a pre-stretch isometric contraction of the range limiting muscle in a lengthened position followed by a concentric contraction of the muscle opposite the range-limiting muscle.

For more information see http://www.yourmusculoskeletalspecialist.com

Lower Back Pain or Kidney Infection?

There are a variety of unique explanations why your back could be aching. Sometimes, it's got to do more with one of your internal organs than your actual spinal-cord or nervous system. This can be the case when it involves the kidneys and for many individuals, this is the kind of back pain that may be worse than any other. There are a variety of issues that could cause you to experience back pain from your kidneys. Listed below are a couple of which and what you can do in order to prevail over them.

One kind of kidney condition that may trigger considerable pain is a kidney infection. This sort of infection may possibly be mild or severe and may trigger some permanent damage to your kidneys if it is not resolved. If you are struggling with a kidney infection, your back is most likely going to hurt in the area of the kidneys, possibly to the right or to the left of the backbone. It is going to probably be sore in this region to the touch and which might not be there whenever you have a muscle pull in your back. However, kidney infections may cause radiant pain in other locations with the body and may appear as back pain quite frequently. One must always note that kidney infections not just cause back pain however the pain could possibly radiate out in to your front and could be misinterpreted as stomach pain. This causes it to be a bit more challenging to identify the issue unless some other signs and symptoms are being seen.

You may even be encountering issues with your kidney due to direct trauma to the part of your body. It's not at all strange for your kidneys to get injured in this manner and this may cause significant pain that may last for some time. Though it is different compared to kidney infection, it may feel very similar because the pain can radiate out into other areas of the back and make it challenging to track the problem down.

The most frequent type of kidney linked back pain comes from having kidney stones. Kidney stones are calcium build up which form inside the kidneys and may remain there for a significant amount of time. When the stones begin to move through the kidneys in the direction of the urethra, they start tearing the lining inside the kidney and this is what's leading to the discomfort that you're experiencing. For many individuals, the pain which is experienced from kidney stones can be so serious it is viewed as worse than giving birth. Until the kidney stone either ceases moving or pass the discomfort will go on.

This is why prevention of kidney stones is the best way to conquer the issue. You avoid them by observing your diet plan to some extent and also by consuming large levels of water during the day. This water will assist you to cleanse your kidneys and to keep the calcium deposits from increasing.

It is essential that you should consume water frequently, between 8 to 10 glasses every day. This can assist with flushing out the harmful particles before they've got a chance to develop into the stones that you're encountering. The additional water may also help to cleanse your kidneys should you be encountering difficulties with small kidney stones. as soon as you go on these preventative procedures, ensure that you stay with them, even when you're not encountering an active kidney stone. It is crucial for you to ensure that you take precautionary steps to be able to never have this transpire in the first place or to prevent it from developing once more.

For anyone who is coping with a kidney infection and wants to know an all natural remedy, one of the most effective things that you can do would be to consume a lot of water. Obviously, you are not going to wish to over-stress your kidneys should you be already having issues with an infection within this area. Simply by drinking water, you are flushing your system now so increase to the level where you sense that your body is completely hydrated once again. It's also wise to get sufficient rest to permit your system to cure itself and also to cope with the infection until it is over. Carry on drinking water after it is eliminated so that it from re-occurring again. for the most part, it really is good to have 8 to 10 glasses every day.

The Best Way to Relieve Lower Back Pain

After suffering from low back pain most of my life and constantly being told by doctors that there wasn't much that could be done about it other than, minimizing my movements, and laying on a heating pad, I decided to look into it myself.

What I found was that the doctors were giving me the wrong advice. First laying on a heating pad, only worsened the inflammation that was causing the low back pain to begin with. Second minimizing my movements did help to keep the pain from getting worse but, did nothing to alleviate it.

When the low back pain is first felt, an ice pack for twenty minutes every two hours or so, helps ease the pain way more than heat. Also, using the correct stretching exercises can help to realign the discs and vertebrae in the lower spinal column which, when out of alignment, pinches the sciatic nerve causing inflammation thus, causing severe low back pain.

The sciatic nerve is the nerve that starts in the very bottom part of the spinal cord and runs down the buttocks all the way to the toes and when pinched or damaged can cause severe pain starting in the lower back and runs down the butt and thighs and can sometimes run all the way down to your toes.

There are many ways the sciatic nerve can become damaged but no matter how it becomes damaged, the damage always causes the nerve to become inflamed. Once you treat the inflammation you will get relief from the pain and the way you treat any kind of inflammation is with cold (ice packs) just as you would for a sprained ankle or wrist.

The other thing that helps me relieve the pain is stretching exercises, designed for spinal extensions or more commonly backward bending, which are often called "McKenzie Extension Exercises." These exercises are designed to strengthen the muscles in the low back which help keep your spinal column in alignment, when one or more of these muscles are weaker than others the spine can become misaligned more easily.

Preforming these exercises regularly has kept me, pain free for quite sometime and it only takes eight to ten minutes a day to stay pain free. So, if you find yourself quite frequently suffering from low back pain due to the sciatic nerve being pinched or damaged quit using heat, try ice packs and look into "The McKenzie Extension Exercises."

Back Pain Is Often Caused by Repeated Constipation

In most cases each of us have to defecate once or twice each day. If an individual had a bowel movement fewer than thrice each week followed by dry, hard and painful stools you have constipation. However, if one experience a recurring constipation this is certainly not normal and requires medical assistance because it can usually result in back pain.

This takes place because of the placement of the colon in the body. The digestive tract is found near the lower back. So when there is storage of fecal material in the intestine not being excreted, the pressure accumulates in that part of the body. Therefore as an effect, the lower back attempts to help carry or reduce the pressure, leading to pain in the lower back.

Back pain constipation is a natural occurrence among older people and is typical in the society these days as validated by recent research conducted by medical experts. Reports have revealed that it is next to flu and cold, an increasing group of individuals are seeing their physicians simply because of the persistent pain in the back that they go through. Even though that it is agreed that constipation is singularly to blame for this, research has shown that it can also play a big factor in the number of its occurrence.

The force that is built in the colon not only can lead to back pain constipation, additionally, it may take place as an effect of the stress experienced when wanting to excrete the fecal waste. Unexpectedly, children also experience back pain caused by constipation also. Several kids with complaints of back pain have been taken to see the doctor only to be diagnosed with constipation being the cause.

It's very simple to spot back pain constipation. Here are a few of the signs to find out whether or not you have this condition 1. prolonged pain that does not disappear even when lying down 2. increasing pain whenever the urge to defecate exists 3. weakness and numbness in the buttocks, legs and feet 4. not able to excrete fecal matter and intense pressure on the bladder and 5. totally no relief even with pain reliever medications. Following observing this signals it is important to refer to your doctor to have a proper medical treatment.

The good thing is, back pain constipation is treatable if you only know how to prevent constipation. Meals high in fiber can ease the condition a bit. Castor oil verified to be an effective constipation cure. All that's necessary for utmost outcomes is to take 1-2 tablespoonfuls along with 8-10 glasses of water every single day.

Causes and Symptoms of Lower Back Pain

Lower back pain or low backache is a very common health disorder that affects more than nine of every ten people. People from different parts of the world report acute pain in the lower back parts of their body which is popularly known as lower backache. Usually, this health problem occurs when the victim does not take enough exercises. But, it becomes really tough when identifying this health problem becomes though. By the way, if you know about some specific causes and symptoms about this health disorder, you are likely to be able to avoid low pain in the back.

Causes

Not practicing warm up matches before playing the final match is seen as one of the most important reasons that causes lower back pain to the sportsmen. For those who play regularly, it is a must to take on scheduled practices before they go for the final matches. Medical studies suggest that, if enough warm-ups are not taken, the sciatic nerves become inflexible that may cause back pain.

Lack of regular exercises is another very important reason behind sciatica or sciatic pain. Studies and health bureau reports suggest that in more than 60% of the cases, victims feel light or acute back pain only because of the lack of exercises. So, whether you are suffering from backache or not, never hesitate to be regular in taking exercises.

Using high heeled and non-flat shoes is another important reason why most of the women get lower backache. You may wonder, how it can be possible, but the fact is true. If you use a high heeled shoe, your backbones and the sciatic nerves become irritated that may cause you severe backache. So, if your shoes are higher than two inches in height, change them immediately.

Sleeping positions and sitting postures often cause side back pain. Many people do not care about changing sleeping and sitting positions too frequently that cause them severe, light or chronic back pain.

Symptoms

There are some very common symptoms of lower backache that are described below.

Severe pain is a very common symptom of backache. Whether the backache is severe or light, the victim feels acute or light pain in the back parts of their body which is treated as the most common reason behind lower back pain.

Burning is another common reason. The victim may feel acute burning in the back part of the body when backache is felt. The back part may become reddish if the pain exists.

Finally, even if you cannot realize whether your pain is severe or not, go to your physician for proper consultations on how to treat lower back pain.

Travel Tips For People With Chronic Back Pain

Travel can be stressful for anyone, but it is extra stressful for those with chronic back pain. Whether by car, bus, train or plane, prolonged sitting is the hallmark of long-distance travel. For people with back pain, this often means increased pain.

There are steps travelers can take to reduce the negative impacts that travel has on their backs. Consider the following list of tips to bring the merry back into this holiday season.

Find Ways To Move: Inactivity leads to stiff muscles and joints. Motion is needed to get blood pumping through your tissues. Those who drive their own vehicle while traveling have the advantage of being able to take several breaks to stretch and move around. People using trains and buses are more limited, but can take advantage of stops. Plane travelers find themselves at the most disadvantage in this area.

It may feel odd, but it is possible to stretch while on a plane. Be courteous of fellow passengers and flight staff. You can ask staff if you may walk up and down the aisle between snack services, and ask your seat neighbor if he or she minds if you do some light stretching. Seat stretches are non-invasive by nature, so it is unlikely anyone would object. See the link at the bottom of this page for examples of stretches to do on a plane.

Make Use of Seating Aides: No matter what kind of dreadful seat you're given, you can make use of inexpensive ergonomic seating aides to maximize comfort. Foot rests are handy for people who won't have the option to adjust seat height. Dangling feet leave the job of supporting the legs to the lower back, pelvis and thighs, causing strain on muscles and joints.

Lumbar support cushions are available for people who have a hard time maintaining their lumbar curve while sitting. This is a common problem, especially for people with weak cores. The cushion will help to maintain natural spinal curvature, which takes pressure off of muscles and discs.

Cushions can be of great assistance to people with sciatica. Sitting can exacerbate sciatica pain because it causes further compression of the nerve. A cushion can limit the pressure placed on the buttocks.

Sitting Posture: Proper posture is important for everyone, but is of key importance to people traveling with disc-related back pain like sciatica. While lumbar cushions and foot rests may be enough to relieve back pain for some people, those with sciatica should consider another seat feature: reclining.

A study by Canadian and Scottish researchers assessed the MRI results of the effects various sitting angles have on spinal discs. A 135 degree angle between the thighs and the upper body was found to place the least amount of stress on the discs of the spine. Sciatica and other nerve problems are often caused by disc herniation and bulging, therefore reclining slightly backward is optimal. This may not be possible while driving your own vehicle; if you have a fellow passenger, switch on and off and recline in the passenger's seat. Note: While reclining, it is important to avoid craning your neck forward. A neck cushion could help you to maintain your natural cervical spine curve.

More on the above study can be viewed at http://www.radtech1895.com/2008/05/mri-reveals-the-best-sitting-position.html/. See http://www.fitsugar.com/Plane-Stretches-Flying-3747822 for ideas on stretching on a plane.

Take the doom and gloom out of holiday travel this season by getting educated on the ways in which you can alleviate back pain during your trip. Attention to your bodily needs and a little help from ergonomics may be all you need to travel comfortably.