Why Warm Up Is Necessary Prior To Exercise For Chronic Lower Back-Pain?

Most people do not do any warm up exercise before embarking on an exercise program as they feel that it is not necessary. They fail to understand that warm up exercises are very necessary because our body muscle-temperature is not sufficiently warm before warm ups. A cold muscle contracts and relaxes slowly leaving one vulnerable to sprains and injury. When you start doing warm-ups, blood circulation increases in muscles and in turn make the muscles warm.

Most sport-related or ailment-related exercises regimen start with elaborate warm up exercises. They are structured in such a way so as to increase the intensity of the warm ups very gradually. This ensures loosening of muscles. Muscle rigidity is slowly removed. Muscles are prepared to face stiffer exercises that follow the warm ups. Heart as well as lungs is prepared for the ensuing exercise regimen. It obviates post exercise pain in joints and muscles.

What type of warm-ups to do to reduce lower back pain?

The recommended warm ups for reducing lower back pain are:

(1) Walking,

(2) Static-cycling,

(3) Circling the arms, while in a standing position,

(4) Mad-cat warm-up, a very effective one for the lower back and,

(5) Leg cycling (Lie down on your back, do cycling motion with both legs.)

The benefits of warm ups for lower back pain are manifold. Temperature increases in muscles. Oxygen reaches muscles faster. Muscle viscosity is reduced on account of warming of the body. This enables muscles to (1) have better mobility, increase joint range of movement and sustained supply of blood, glucose and oxygen as per the demand of muscles at that moment. There is an increased secretion of synovial fluid. This lubricates joints making joint movement easy and effective avoiding friction. Musculo-skeletal structures face no injury threats.

Warm up prepares both the body and mind for the exercises. A heated body naturally releases sweat, which automatically cools the body.

Muscular contraction and relaxation are largely temperature dependent. Before the muscles cool down completely, the main exercise regimen should start. It is better to start the main exercise after a small time gap after warm up. To know more about warm ups for lower back pain and also gain an in depth understanding of self help rehabilitation and treat the root cause of back pain visit http://www.badbacknomore.com and sign up to receive free part one of the four part course.

Lower Back Pain Treatment, Symptoms and Major Causes

Lower back pain or lumbago affects more than 80% of the people at some stage of life and can be very bothering. No specific reason can be assigned for this disease and the pain can be chronic, moderate and acute. This musculoskeletal disorder impedes free movement of an individual and the serious cases often demand total bed rest. The symptoms sometimes persist for a week and subside and may relapse after a gap of few weeks or months.

Symptoms

The following symptoms are the indications of Lower back pain -

1. Pain in back while bending, moving and walking.
2. The pain is felt in the buttocks and pains that can last for 48 to 72 hours.
3. Often the pain may extend below the knee to the foot and ankle.
4. Pain felt while sneezing and coughing.
5. Stiffness in the back and the hip muscles.

Causes

Though back pains don't have any specific cause but some underlying reasons can be:

1. Any injury to the back muscles, spine and back bone that can result in this problem.
2. Abnormal functioning of the abdominal organs.
3. Pressure on the nerve roots or Sciatica is another factor.
4. Degeneration of the spinal discs.
5. Spondylosis, Fibromylagia and Osteomyelitis are other causes of lower backache.
6. Even smoking can cause lower backache.

Treatment

In case of moderate and sub acute back pains some self care treatments and medications are enough to cure the disorder but in chronic cases regular exercises with due precautions must be carried to keep the pain in check.

1. Sleeping with pillows in between the knees or sleeping lying on the back with knees resting on the pillow gives some comfort and so are often recommended by doctors.

2. Exercises are beneficial for chronic back pain as it improves the blood circulation in the muscles.

3. Some backache may require long bed rest depending upon the severity of the pain.

4. Painkillers like ibuprofen and acetaminophen are prescribed to relieve the back pain.

5. Application of heat and ice packs are also found to be beneficial in some cases.

Herbs can also play a vital role in treating lower backache.

1. Drinking few cups of tea from the herb Chamomile smooths the muscles and reduces the pain.

2. The extract of the Horsetail helps in building the connective tissue and alleviates the pain.

3. Fresh juice from yarrow gives excellent results by strengthening back muscles

4. Application of a pack of black mustard seeds produces intense heat that lowers the back pain.

The 10 Most Common Causes of Lower Back Pain

"What is the cause of lower back pain?" has got to be the most common question I have heard as a treating physician over the past 20+ years. Simple enough question, problem is there is no easy answer.

The cause of lower back pain, or LBP cannot be confined to one condition. There are multiple causes of lower back pain. Some are simple and self-limited back strains, while others are serious conditions like disc herniations involving neurologic damage that require immediate, specialized treatment. Here is a brief overview of the 10 most common causes of lower back and leg pain.

1. Subluxation

Vertebral misalignment, or subluxations, occurs when the lower back has been subjected to chronic postural stress or a strain that results in the joints between the vertebrae locking up. After a period of malfunction, the surrounding muscles may tighten and nerves become irritated. Subluxations are the key malfunction that doctors of chiropractic treat. They may cause pain or may be asymptomatic for long periods of time until they deteriorate into degenerative arthritis. Various physical examinations, x-rays and computerized diagnostic equipment is often used to locate subluxations.

2. Back strain/sprain

Strains and sprains of the lower back are caused by over stressing the muscles (strain) or ligaments (sprain) by either a physical activity or imbalanced posture. Slight strains will usually result in pain and/or stiffness within the muscles of the back. Contracting the affected muscles aggravates strains.

Mild strains may resolve within a few days with rest. More severe strains/sprains as the result of strenuous activity such as sports, work, gardening, automobile accidents and such involve more extensive damage. When ligaments have been sprained they will usually become very painful with movement of the affected area. Healing times may be much longer in these cases, as much as a few months. Mild strains can be easily treated at home while more serious strains and sprains should be evaluated by a competent physician that specializes in spinal health. If enough inflammation builds up, the nerves of the lower back can be affected causing sciatica or leg pain, which can be mistaken for a disc injury. A physical examination will usually be sufficient for an accurate diagnosis. X-rays should be performed in cases of physical trauma.

3. Facet syndrome

The small joints in the back of the spine that allow movement are called facet joints. Due to chronic poor posture, past trauma or over exertion, the facet joints may develop arthritis. The resulting inflammation in the joint causes a deep aching sensation in the lower back that is intensified by sitting, arching the back and exertion. The diagnosis is made with a physical examination and confirmed on x-ray.

4. Degenerative Disc Disease

This is a very common cause of lower back pain. With repeated bending, twisting, lifting and past trauma such as lifting injuries or accidents, the discs or cushions between the spinal bones begin to lose water and deteriorate. As the disc deteriorates, it shrinks creating tension within the joints of the back and sometimes around the nerves causing back and leg pain. Diagnosis is by x-ray and MRI if the leg pains persist despite 30 days of treatment.

5. Osteoarthritis

Arthritis is inflammation of a joint. There are many varieties of arthritis that affect the spine. By far the most common is osteoarthritis or OA. OA involves the breakdown of the cartilage surfaces of a joint causing the joint to lose it's normal motion. As the cartilage wears thinner, bone spurs grow around the area in an attempt to fuse the joint shut. OA is known as wear and tear arthritis because it is caused by long standing postural stresses, past trauma and repetitive use. Sometimes genetic weakness of the cartilage causes it to wear out prematurely. OA is diagnosed off of physical exam and confirmed on x-ray.

6. Herniated/bulging disc

The cushions between the spinal bones may become weakened due to physical injury or because of degenerative disc disease. The weakened outer disc layers allow the disc to bulge outward sometimes contacting nearby spinal nerves causing leg pain or sciatica. If the outer layers suffer enough damage the inner gel-like substance of the disc, called the nucleus, may protrude outward and irritate nerves. A presumptive diagnosis can be made off of physical examination, but an accurate diagnosis as to this cause of lower back pain can only be obtained through an MRI or CT scan.

7. Sciatica

Pain that travels down the buttocks, posterior thigh, lower leg and into the foot is called sciatica. It is named after the large Sciatic nerve that originates from branches in the lower back to supply the lower extremity. Sciatica is graded by how far down the leg the pain travels. Sciatica can be caused by many conditions such as subluxation, tight buttocks muscles, strains, disc disease, bulging or herniation, stenosis or tumors. An accurate diagnosis is made from a physical examination and an MRI or CT scan of the lumbar spine.

8. Stenosis

The main opening running the length of the spine that the spinal cord is housed in is called the central or spinal canal. Normally, there is plenty of room for the spinal cord and other structures to fit inside this opening. Arthritis of the spinal joints can cause the joints to enlarge and push inward reducing the size of the canal. Similarly, a bulging disc may also crowd the space causing stenosis or narrowing. Pressure on the cord and nerves results in back and/or leg pain often aggravated by standing and walking and relieved by sitting. This is a common cause of lower back pain among the elderly.

9. Cauda Equina Syndrome

Pressure on the lowest nerves of the lower back and tailbone area results in loss of bowel and/or bladder control. Symptoms may also cause loss of sensation around the anus. If you experience any of these symptoms, it is urgent that you have an examination and MRI immediately at a hospital. These symptoms are beyond the scope of a chiropractor, family medical doctor or orthopedist. A neurosurgical evaluation is recommended. This condition can be caused by a severe disc herniation, stenosis or a tumor.

10. Tumors

Both benign and malignant tumors occur in the spine and can cause lower back and leg pain. They may present themselves as pain in the back or may cause pain to radiate down the leg (sciatica) because of its proximity to a nerve. Most tumors can be seen on x-ray and other imaging such as MRI and CT scan. The initial diagnosis may come from complaints of back pain that cannot be reproduced on physical exam by your doctor. Mechanical pain due to strains, disc problems and so forth can be mechanically irritated or provoked. Back pain from organic disease such as a tumor often times cannot be provoked or worsened by mechanical procedures. A history of unexpected weight loss, fatigue, anemia or pain that awakens you at night in conjunction with a normal psychical exam is very suspicious.

As you can see there are many causes of lower back pain ranging from simple non-threatening conditions to very serious and lethal diseases. Once the proper diagnosis is made, appropriate lower back pain treatment can be rendered.

For more detailed information on lower back pain treatment visit Dr Marks online.

Custom-Made Foot Orthotics For Back Pain

Custom-made foot orthotics are becoming very popular these days. Generic over the counter shoe inserts are available at every drug store and pharmacy and it's hard to go a day without watching a television infomercial claiming instant relief through the mail. Custom-made foot orthotics can be purchased from podiatrists, orthopedic doctors, physical therapists, and chiropractors. These inserts, when made correctly, can help with a wide variety of foot issues including plantar fasciitis, heel spurs, metatarsalgia, and neuromas. The correct foot support can help patients who deal with chronic ankle sprains, hammer toes, bunions, and corns. But most people do not realize that foot orthotics can be extremely effective in treating issues above the foot ankle including shin splints, knee pain, hip pain, and yes, even chronic low back pain. Chiropractors especially, stand behind the concept that correcting the alignment and biomechanics of the foot can directly relieve stress and pain from the above skeleton.

In order to fully understand the relationship between the feet and the rest of the body you must first understand the role of the foot and its place in the human skeleton. Each foot is equipped with 3 arches that help it work properly. The arches consist of 2 arches that run long wise down the feet which are called the medial and lateral longitudinal arches and one transverse arch that travels across the ball of the foot. The arches have many purposes but for the sake of this article the most important task is to aid in weight bearing by offering shock absorption for the weight of the body. The arches help to balance the body when standing and walking. The arches have an elastic property which allows the foot to flatten out after foot strike and return to its original shape when weight is taken off.

Because of the fact that we are biped and unfortunately spend most of our waking day on our feet, the feet are the foundation of our body. And over time these arches can begin to flatten and lose its elasticity. Now if this happened symmetrically to both feet it would not be as much of an issue but for one reason or another feet tend to flatten more on one side than the other. This leaves us standing crooked. If the foundation of the body is not properly aligned and supported then the integrity of the structures above are in jeopardy. Good thing for us, our bodies have an innate intelligence that will tighten muscles, rotate joints, and curve our spines in order to level us out. And it is this undetected process that leads to knee pain, hip pain, low back pain, and in some case even scoliosis. To better understand this concept the analogy of a skyscraper can be useful. If we were to gradually raise up the foundation of the Sears Tower on one side of the building it would affect the structure as a whole. Initially the structures would begin to lean to the opposite side but eventually the beams and supports would curve back to hold it from falling over. This would put compressive forces on the concave side of the supports and stretching forces on the convex side. If we were some how able to raise the foundation enough on one side we would start to see tearing and destruction throughout the lower part of the building and eventually the building would collapse.

The biomechanics of this process in the foot is referred to as pronation which is a fancy term for the flattening of the foot. As the arches fall over the years it causes the foot to flatten. This flattening can cause plantar fasciitis, heel spurs, neuromas, and ankle injuries. When the foot flattens it sets off a kinetic chain through the leg and the low back. First as the foot flattens it causes the tibia in the lower leg to rotate. This rotation can lead to shin splints, stress fractures of the tibia, and puts rotational stress on the knee which can cause ligament tears, arthritis, and generalized knee pain. The next step up the kinetic chain is the drop in the hip and an inferior tilt to the sacrum on side of foot pronation. This can cause hip arthritis, bursitis, and tendinitis and most common of all, low back pain. The sacrum is the base of the spine so when it leans to one side it causes the spine to lean just as in the skyscraper analogy. This puts stress and pressure on the spine and can lead to disc injuries, spinal arthritis, sciatica, and generalized low back pain. In severe chronic cases it can even lead to a curving of the spine called scoliosis. We can have all these issues because of improper alignment of the feet.

Here is where custom-made foot orthotics comes to the rescue. Using a casting or molding system your doctor can make an orthotic insert that properly supports your feet in an even and balanced position that relieves stress off the ankles, knees, hips, and low back. Over the counter insert can provide some support and some cushioning but just remember, these same inserts are used for people of all different shapes, sizes, ages, and injuries. Your health care professional is trained to know what type of orthotic is needed for your specific case and condition.

Discogenic Low Back Pain - Symptoms, Treatment & Pain Relief Options

How is your lower back doing lately?

Do you suffer from discogenic low back pain, or want to know more about it?

1.) Introduction

Lower back pain is not as uncommon as one may think. Ninety percent of the adult population has experienced back pain in their life. Every year, fifty percent of the work force in the United States complains about back discomfort on some level. Lumbar discomfort can result from spinal stenosis, disc herniation or lumbar sprain, for example. It can also be caused by a degenerative condition such as discogenic low back problems. Discogenic refers to having one or more intervertebral discs as the source of the pain.

2.) Discogenic Low Back Pain Symptoms

Discogenic low back pain can simply be pointed to aging. During our body's aging process, several changes will occur. For example, our skin will continue to lose its elasticity, or our hair will turn gray. Aging also affects our spine, especially the intervertebral discs. During the first stage of intervertebral disc degeneration, one may not feel symptoms, and severe pain is usually absent. However, as the degenerative process continues, that is the time one will experience low back discomfort.

There are activities and involuntary movements that trigger the pressure on intervertebral disc such as bending forward, sitting, sneezing and coughing. These activities can elevate the pain on people suffering from discogenic low back pain. Radiculopathy, which can include leg pain that resulted by applying pressure on the nerves of one's lower back, is also associated with discogenic low back pain.

In diagnosing if one has a discogenic ailments, a physician may do a discography, which is a procedure wherein discs that are thought to be the cause are injected with a contrast dye to be seen under fluoroscopy. This procedure will allow the physician to assess the discs by knowing their shape and size. Similarly, the injection of contrast dye may reveal the pain pattern of the sufferer that will help pinpoint which disc is the source of the pain.

3.) Non-Surgical Treatment for Discogenic Low Back Pain

It is important to emphasize that surgery is not the only option in treating discogenic low back pain. Non-surgical treatments that are heralded by many doctors as effective are available.

One of non-surgical treatments available is physical therapy. This includes transcutaneous nerve stimulation (TENS), ultrasound and forms of massage are used in combination to relieve pain. Strengthening exercises for the lower back and abdominal muscles and stretching are applied in physical therapy.

4.) Back Support & Its Benefits

Back braces have been found to be effective tools in relieving pain and aiding the recovery of a low back pain sufferer. Back braces help alleviate the pain in the back area significantly and this should not be over looked. Many patients who have used back braces have seen a huge improvement in their situation. These supports can also foster proper posture to help speed up the recovery. Lumbar back supports are known to restrict certain movements that will further cause pain in your back. What is great about back braces is that they are created to give support directed to the lumbarsacral spine to help relieve the pressure off the lower back. Many physicians will also recommend them to the patient that have discogenic back pain. If you are interested in this alternative treatment and support, it is important to choose a back brace that is light and hardly noticeable when worn under a t-shirt then this conservative treatment option can really help you.

*This is health information. We obviously believe in the use of a well designed back supports, and our experience is positive with them. However, it is best to talk to your doctor about medical advice pertaining to your particular situation.

Stomach and Lower Back Pain - Is There A Connection?

Can stomach pain and back pain be related? The answer is it depends. Recently a friend contacted me about having both stomach and back pain. Because of my own experience he was asking for my advice. The first bit of advice I gave him was that stomach and back pain could be serious and to call his doctor immediately.

Obviously I am no doctor and I avoid trying to diagnosis someone's medical problem. However when someone is complaining of pain in both the stomach and back chances are it is more than just a strained back muscle. Usually what is happening is that the stomach problem is radiating to the back making then person believe he has a problem in both areas when it's probably originated in the stomach or pelvic area.

So what are some of the causes of stomach pain? Well they can be different for men and women. Women are more prone to pain in both areas. Pregnancy and or menstruation are two causes of stomach pain in women. Pelvic inflammatory disease is another. Men also have some medical conditions that are unique to them. One of them is an inflammation of the prostate called Acute Prostatitis. This can cause pain in the stomach and lower back. Seminal Vesiculitis is another condition related to the prostate. This condition is the inflammation and degeneration of the seminal vesicles.

Common to both men and women are the following:

Kidney Stones: Boy if you have had them you know how painful they can be and how that pain spreads through your lower back.

Acute Pancreatitis: Your pancreas is a large gland located behind the stomach. It's job is to secrete digestive enzymes into the small intestine. When the pancreas becomes inflamed this is known as Pancreatitis.

Abdominal Aortic Aneurysm: Is a swelling of the Abdominal Aorta. Most of the time this occurs at or below the kidneys so you can see how this would affect the back and or stomach.

All these conditions are very serious and require urgent medical care. In my friend's case he had Acute Prostatitis and is receiving treatment which has eased his back pain by treating the prostrate. So what my friend thought was pain caused by muscle pull after a weekend of tennis turned out to be much more serious. Fortunately he did not delay in seeing his doctor. The lesson here is sometimes what you think is a back pain can be an infection in the pelvic area that radiates to the back. There obviously is a connection between stomach pain and back pain, but it is one that must not be ignored. So if you are having discomfort in both the back and stomach area chances are it is pretty serious and needs a doctor's attention as soon as possible.

Middle Back Pain - Causes, Treatment And Prevention

Middle back pain is something that is common to many men and women around the world. Both young and old suffer from middle back discomfort thanks to the variety of hobbies and sports they take part in and the work tasks that they must perform every day. The good thing about middle back dis-ease relief is that the solution to your problems is fairly easy.

12 vertebra form the middle back, also known as the thoracic (mid back) section of your spine. There is cartilage between the different vertebra, which are designed to protect the sensitive spinal cord that runs from your brain down to the rest of your body.

Causes
Wear and tear on the discs and cartilage can be among the causes of mid back pain as well as injury or actual medical issues such as degenerative disc disease, fibromyalgia, osteoporosis, rheumatoid arthritis, sciatica, scoliosis and quite a few other disorders.

This list is not meant to scare you, it is just meant to drive home the point that there are a lot of causes of middle back problems and you should see a physician for a diagnosis before undertaking any sort of treatments for severe back pain relief. This way, you can be sure that your therapy is working to help your mid back pain issues and not making them worse.

If your mid back pain causes are muscular in nature and not a problem with your discs or cartilage, a daily regimen of middle back pain exercises can stretch and strengthen your muscles enough to avoid injury.

Middle back injury can often be caused by a sudden motion of the back that twists one of the vertebra out of place. This out of place vertebra pinches the spinal cord and sends pain signals up the nerve to register in your brain.

One of the most frequent causes of middle back injury is simply bending or twisting to reach something. If you do it at the wrong angle, you'll feel a sudden pain in your middle back. It's surprising how severe this pain can be!

When this kind of back problem happens, you are often feeling a pinched nerve. The muscles then swell up to protect the vertebra around them.

The swelling of the muscle is the most common type of back pain, and many people who exercise and work out a lot find themselves suffering from thoracic (mid back) pain. The pain can range from a mild ache in the muscles to a pinched nerve to an acute, chronic pain that is very disconcerting.

Another common cause of is a herniated disk, and this type of back pain is also very common. The herniated disc is a disc that is overworked to the point that a bulge forms between the discs in the spine. This can be very painful, as the bulge pushes the vertebra against the spinal cord.

Those with poor posture often suffer from middle back pain, as the poor posture of their body pulls and puts strain on the already tired back muscles. When you have bad posture, you are causing your middle back to work overly hard and you can cause serious back pain. this is a time when back exercises will strengthen your muscles and help you maintain a better posture.

Arthritis is another cause of middle back pain, though that is mainly for people that are advancing in years. Younger men and women CAN suffer from arthritis in their spinal cord, though it is far less common than arthritis in older people.

The good news is that for the most part, medical treatments won't require surgery and don't need to be long, drawn out affairs. Often doing something as simple as taking an over-the-counter anti inflammatory back pain medications such as ibuprofen or acetaminophen - and rest - is all that is necessary to restore your upper and middle back to it's original, healthy state.

Treatment
Rest is usually the first thing prescribed by doctors and therapists treat your center back injury. Since the most frequent cause is tired, inflamed muscles, the best solution is to rest and allow the muscles to recuperate from their exertions.

If you are trying to avoid or recover from middle back injury, it is important that you rest and not do anything that would irritate the already tired muscles. No lifting, carrying, bending or twisting. Remember, a pain warning is your body's way of telling you to stop doing something.

Prevention
Then, start a long term back stretching and strengthening exercise program. A few minutes a day is all it takes and it'll help not only your mid back but your upper and lower back areas as well.

It is important to take care of your back if you feel middle back pain, and you need to do your part to ensure that your back has time to return to normal health by resting and letting the muscles recover from their exertions.