Avoid Back Pain When Playing the Piano

Proper posture and body mechanics are essential to avoiding back, neck and shoulder pain. For piano players, these two essentials make the difference between suffering through your music and fully enjoying the experience.

A musician studies both his instrument and himself when developing his musical style. Part of this study for pianists should involve how you hold your body and how you interact with the piano. Proper form and ease of movement will reduce pain and improve your playing.

Piano Form

Posture is one of the main determinants of muscle tension. Posture is poor when muscles are held at abnormal lengths. The following tips will help you maintain correct posture at the piano, thereby reducing muscle tension.

1. Don't hunch over so that your face is parallel to the keys. Some do this simply because it makes it easier to see the keys; other may do so unconsciously due to the stress of concentration. Sit upright and use your eyes rather than your neck to look down.
2. Keep your shoulders low and loose. Tensing and raising the shoulders is one of the most common postural mistakes people make when they concentrate, particularly when using their arms.
3. Your forearms should be about parallel to the floor. Your elbows should be a little in front of your midline. As your move your arms up and down the keyboard, strive to keep the elbow and hand in line with each other. These postural tips will help reduce strain on the arms and shoulders.
4. When you need to reach beyond the keys in front of you, move from your hips rather than your back. This is easier to do if you sit on the front part of your bench, which frees up the hip joints since less thigh area is anchored by the bench.
5. Feet should be flat on the floor. If the feet aren't supporting the legs, the hips and lower back will have to.

Ergonomics

Your piano station should be set up with following ergonomic capacities to facilitate correct posture.

1. You must be seated high enough to allow your elbows to be positioned above the keys with the forearm almost parallel to the floor. You may choose an adjustable bench or use props such as phone books to raise your seat if needed.
2. If your feet can't reach the floor to be resting flat on it, you can use a footrest and or similar prop beneath your feet for support. Dangling feet put extra strain on the hips and lower back since they fail to support the legs.

Stretches

The above tips will help set you up for reduced muscle tension while playing the piano. It is always a good idea to stretch the body, particularly muscles subjected to the most stress. Stretching will also help you be aware of your body and give you a break form sitting. Do the following stretches before and after practices, and at 30-45 minute intervals during sessions.

1. Raise the arms above the head and slowly lower them to your sides. This helps elongate the spine.
2. Roll the shoulders backwards.
3. Clasp your hands behind your back and pull backward, opening up the chest.
4. Clasp your hands in front of your chest with palms facing outward and push out. This stretches the upper back.
5. Get down on one knee with the both knees at 90 degree angles. Lean forward. This partial lunge stretches the hip flexors, which are commonly tight in people who sit for prolonged periods of time.

Additional Resources

If you need extra instruction, consider the Alexander Technique. This program was designed to help musicians and performers obtain ideal posture and movement patterns. You may choose to train with an instructor or pursue self-study. Information on the Alexander Technique can be found at http://www.alexandertechnique.com/.

Movement therapies like yoga and Pilates help to increase body awareness and strengthen the core, a muscle group that plays a major role in maintaining proper posture. You may choose to participate in a class or study at home using online videos or DVDs for instruction.

You can avoid back pain when playing the piano by using your body correctly. The above tips will help keep the music in your life without the pain.

Herniated Disc Symptoms

Herniated disc symptoms can be very serious, and can lead to quite a bit of disability. This article will discuss the most common symptoms associated with a herniated disc in each region of the spine, as well as some tips for what you can do at home for relief.

But before we discuss the symptoms, we need to first have an understanding of how a herniated disc causes pain. The discs of the spine are cushions that separate each set of bones in the back. They are shock-absorbers, and they are each composed of two main parts - a strong outer covering called the annulus, and a soft jelly center called the nucleus.

If you take a close look at the spine, what you will see is that the nerves of the spine are located directly behind each disc. These nerves are very important, because they control everything in the body.

When a disc herniates, the outer covering of the disc tears, and the jelly begins to shift from the center of the disc, into the area where the disc has been damaged. This creates a bulge in the disc, and unfortunately, the disc most commonly will bulge right where the nerve is located.

This causes pressure to be applied to the affected nerve, which is truly what causes the majority of the symptoms associated with a herniated disc.

In fact, one interesting fact about the spinal discs is that they do not have the ability to feel pain sensations - in other words, even if the disc is damaged, you can't feel it. This makes sense when you consider that the discs are absorbing shock all day long - if you could feel this, you would be in pain all day!

So, the question is - if this is true, why can this condition cause so much pain? Well, the answer is because the nerves are involved - the aggravated nerve is actually what causes all of the symptoms.

With this in mind, let's discuss the most common herniated disc symptoms that can occur in each region of the spine. Let's begin with the neck, and work our way down.

A herniated disc in the cervical spine (neck) will typically cause symptoms such as neck pain and/or stiffness, headaches, shoulder, arm and hand pain (which may be experienced as sharp pain, burning, stabbing, numbness, or a pins and needles sensation), dizziness, ringing in the ears, blurred vision, thyroid problems (which can lead to weight problems), chest pains, and even heart palpitations (a feeling that your heart is pumping strongly in your chest).

This is a perfect example of what I was mentioning earlier - as you can see, these symptoms can involve much more than neck pain. The reason for this is because these areas of the body are controlled by the nerves in the neck, and pressure on a cervical nerve from a herniated disc will cause these parts of the body to malfunction.

The most common herniated disc symptoms for a thoracic disc (mid-back) are mid-back pain, shoulder, arm and hand pain (same as in the neck - the type of pain can vary), traveling pain around the rib cage, chest pain, shortness of breath, heart palpitations, neck pain and tension, headaches, and digestive problems (the nerves in the thoracic region of the spine control the gall bladder, which is a very important organ involved with digestion).

In the lumbar region (low back), the most common symptoms are low back pain and weakness, pain traveling down the leg (this pain can be a sharp pain, burning, stabbing, pins and needles, or numbness), leg weakness, knee pain, problems with the bowel or bladder, and sexual organ dysfunction.

So, when these symptoms occur, what can you do about them? Unfortunately, most of the treatments doctors usually recommend are not as effective as most would like them to be. They may provide temporary relief, but long term relief is not common with the typical treatments.

Most doctors will recommend medications (usually pain relievers and muscle relaxers), pain injections (such as cortisone and epidurals), physical therapy, and surgery (as a last resort, usually). The reason these treatments do not usually provide long term relief is that they are primarily focused on numbing the aggravated nerve.

This may sound good on the surface, but if you do not address the cause of the problem (the herniated disc), the pain will inevitably return.

After working with thousands of patients who suffer with this condition, I've found that there are actually a number of treatments that do address the disc itself, and a combination of these treatments are usually most effective at providing results.

In addition to this, there are a few things you can do at home for relief from herniated disc symptoms. The most common mistake I see people make with this condition is that they want to use heat for relief.

This is actually the worst thing you can do - ice is always the best choice when you are experiencing pain. Ice will numb the nerve, and reduce the inflammation in the problem area. Heat, on the other hand, will just aggravate the nerve and cause additional swelling around the nerve, which causes the pain to last longer than it needs to.

When using ice, apply it over the injured disc for 15 minutes, and wait at least an hour before you apply it again. You will need to repeat the treatment multiple times for the best results, and if you're in a lot of pain, expect to use the ice consistently for at least 3 days before you experience considerable relief.

If you would like to learn more about the most effective treatments you can use to alleviate herniated disc symptoms, you can visit http://www.HealYourBulgingDisc.com for the full details.

Back Pain and Bad Mattress - Change Your Bedding and Stop Suffering From Backache

Have you been suffered from chronic back pain for long? You may wonder what would be the main reason of your symptoms. Of course, there are many causes possible. One of them is something to do with bedding. Why? Everybody spends 6 to 10 hours in bed, it means approximately a third of life! Then, when someone is suffering from back pain, the first question he would have to ask is: what is the condition of my bedding, of my mattress? My bedding would be responsible from my backache?

What Is a Good Mattress?

Have you ever heard people say: "You have back problems? Then, sleep on the floor; it is good for your column!"? Is it true? No! New research shows that it is a great error to sleep on a firm mattress. Why? A study in Spain has demonstrated that almost 50% of people with chronic lower-back pain who used to sleep on firm mattress had improved a lot after 3 month sleeping on a new spring mattress.

What You Must Do

If you are suffering from chronic back pain, check your mattress and make sure you have a medium-firm mattress and not a firm one! A medium-firm mattress helps to balance the different forces exerted by the body. Additionally, a medium-firm mattress can properly sustain and ease the bony lumbar spine. The problem with a soft mattress is that your body is lying too limply on the bed and has little or no support on your vertebral column.

Best Position to Sleep

Try not to sleep on your stomach! This position stresses too much several disks of your spine. Sleep on your back (it helps to keep your natural alignment) or on your side!

Conclusion

Like anybody else, you have your own sleeping habits. But, research studies indicate that sleeping on a medium-firm mattress can certainly help you with your health. Then, why not attempt to change both your bedding and the way you sleep?

Sciatica - Back, Leg and Calf Pain

If you are feeling pain in your back, leg and calf, the chances are you are suffering with sciatica. Before I go any further however, it is important I stress that sciatica is a descriptive term and not a diagnostic one. Anyone who is feeling pain anywhere from there back, through their buttock and down the back of their leg could be said to be suffering with sciatica.

However, the most important thing to establish is not that you are suffering with sciatica, but rather what is causing your sciatica. Two or three different people could be presenting with the same signs & symptoms, yet each of their causes may be different.

The sciatic nerve is formed from the nerve roots L4-S3 which leave the lower part of the back. It then passes through the buttock region, down the back of the leg and then, via its branches, to the tips of the toes. If the sciatic nerve is being aggravated, either from its origin in the lower back or as it passes through the buttock and down the back of the leg, it has the potential to cause pain (as well as other signs & symptoms such as pins & needles, numbness and weakness).

The causes of sciatica can be numerous as I mentioned above. Nevertheless, the main culprits tend to be:

1) A prolapsed disc: A prolapsed disc will tend to pinch on the nerve roots which form the sciatic nerve as they leave the spine itself. If this 'pinching' begins to aggravate and inflame the nerve, pain will result. This pain could be felt anywhere from the low back itself, down your leg to the tips of your toes.

2) Facet Joint Irritation: As the nerve roots leave the spine, they can also be pinched or aggravated by the facet joints of the lower back. If a facet joint in the lower back is aggravating the nerve roots, once again pain may be felt anywhere from the low back itself, down your leg to the tips of your toes.

NB. It is important I note here that although a prolapsed disc and facet joint irritation may aggravate the same nerve roots which form the sciatica nerve, as well as produce very similar (in some cases identical) signs and symptoms, the treatment given would almost be opposite to each other. Therefore it is imperative the correct diagnosis is obtained.

3) Muscle Imbalance: This is where tight and/or weak muscles allow too much stress to be placed across the sciatica nerve. A more specific stretching and strengthening exercise programme would need to be prescribed for this problem. If your pain is starting in the buttock region, there is a fair chance muscle imbalance is the main cause. A tight piriformis muscle is a very common cause of sciatica which starts in the buttock region.

The good news is that sciatica can nearly always be treated conservatively with an appropriate advice and exercise programme, whichever of the above 3 may be causing your pain. If treated correctly sciatica can be treated and resolved 100% without any need for surgery. It is just knowing what to do and when to do it which is the critical factor.

For further information on how to treat sciatica, so my article How Do you treat sciatica?

Back Pain In the Lower Left Side? These Are The Common Causes

There are many types of back pain with many different causes.? Chances are if you've been to a doctor, hospital or chiropractor they have had difficulty in diagnosing the problem.? Perhaps you've had X-rays taken and other tests as well as taken drugs to ease the pain but you were not cured.?

Possible causes of back pain involving the lower left side indicate intestinal problems of some sort possibly including Irritable Bowel Syndrome (IBS), muscle imbalance, kidney stones, excessive or improper exercise, lifting objects that are too heavy, pregnancy, obesity or an improperly aligned spine such as a herniated disc.

With IBS, you may experience bouts of diarrhea and vomiting due to certain foods you may have eaten that you may be allergic to such as gluten in wheat or rye.? Chances are your doctor will tell you to remove gluten from your diet, which should bring some relief.? There are no cures for IBS which also includes Crohn's disease and ulcerative colitis but it can be managed.? In some cases Crohn's disease and ulcerative colitis have come about due to some prescription medication you have taken such as Fosamax.? Fosamax is used to treat osteoporosis in women and men as well as Paget's disease.

Kidney stones are a common cause of lower left back pain.? Chances are you will experience difficulty urinating and possibly have blood in your urine.? Your doctor will have no problem diagnosing his problem.? Depending exactly where your stones are and how big they are, your doctor will determine how to get rid of them.? Sometimes it is just a matter of letting them pass through your system.? Laser technologies have been used to blast these stones into smaller pieces, which will pass through your system as well.

A muscle imbalance can also cause lower left back pain.? There are many causes including a pulled muscle.? This can generate pain in other parts of the body as well including spinal pain and intestinal pain.? You may experience pain on the opposite side of your back because your right side is working harder to take over lost function from your left.? Sometimes muscle relaxers and pain killers are prescribed to allow you to do certain exercises that aid in recovery of the damaged muscle.? If the damage is serious, you may require surgery.? Alternating hot and cold compresses are recommended to keep inflammation down and allow for good blood circulation for a faster recovery.? Lower left back pain will remain until your muscles return to normal.

Pregnancy is another cause of lower left back pain.? As the fetus develops it gets bigger and bigger causing the uterus to expand shifting your center of gravity not to mention weakening of the stomach muscles.? This puts tremendous strain on your lower back.? Remember, you are also carrying around extra weight from the fetus plus any weight you are gaining.? This increase in body mass may begin pinching nerves which will cause pain as well.? I'm afraid the only cure here is delivery and that you will have to wait for.? Sleeping on your side with a pillow between your legs may bring some relief in the mean time.

Many back problems can be avoided if you maintain proper weight and exercise regularly.? Be careful how you pick up heavy objects and make sure you do your exercises properly.? Back problems can start out small but if ignored can become a serious issue.?

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Chronic Back Pain Solutions For Seniors Citizens - Easy Home Treatment That Relieves Low Back Pains

Are you a senior citizen suffering from chronic back pain or acute low back pain? Are you caring for your elderly relatives who are affected by backaches? You may wonder if there are special and appropriate remedies for treating back pain when aging. Fortunately, there are a few soft and natural home treatments very helpful for elder people. One of them is called balneotherapy.

Balneotherapy Meaning and Principle

Balneotherapy is probably one of the oldest-known therapies for relieving pain and symptoms of a wide range of diseases. Since time immemorial, it has been observed that a mineral-rich water bath ('balneum' in Latin) can heal people who suffer from chronic diseases such as rheumatics, skin problems, gastrointestinal disorders, muscle spasms, back injuries and respiratory troubles.

What's the therapeutic principle? Trace minerals such as sulfur, calcium, selenium, magnesium, copper, zinc, manganese and lithium are absorbed by the body through the skin and provide beneficial curative effects. The term 'balneotherapy' is often associated with 'hydrotherapy' and by extension it refers to everything relating to spa therapy.

Balneotherapy and Back Pain

A few reliable scientific studies have demonstrated that balneotherapy can appreciably alleviate people who are suffering from back problems. Regular bath in mineral water (the studies have been done with mineral water containing sulfur) can reduce both low back pain and muscle spasms. They improve spine mobility too.

Simple Use and Precaution

You may buy Dead Sea salts or other sulfur-containing bath salts in a health natural products store (it's relatively inexpensive). Run a warm bath, pore salts in water and soak up the benefits of the medicinal water for about 15 minutes. If you are suffering from heart problems you should speak first with your doctor before applying these suggestions.

Last Important Advice

We must recognize with modesty that balneotherapy is not 'the backache miracle cure' as some people think it is! Nevertheless, it helps quite well. Alone, this cure can't cut your back pain by 100%.

As an excellent complementary treatment to balneotherapy I suggest you to follow a simple but effective home treatment that corrects very softly spine alignment and consequently can help get rid of back pains forever. Jerry from California who had been suffering from back problems for 50 years finally discovered an easy way to definitively end his back pains. Feel free to read the Easy Back Pain Solution [http://www.backstoppain.info/] Method that helped Jerry so much!

Lower Back Spasms - What Causes Lower Back Muscle Spasms?

Many people will at some stage in their lives experience the pain and discomfort of a lower back spasm. It often occurs when you least expect it and leaves you wondering what on earth has caused such a debilitating pain in your lower back.

Furthermore back spasms are not always selective which means that active as well as sedentary people can experience this excruciating back pain.

5 Causes of Back Spasms

• A back spasm usually affects the lower back muscles rather than the middle to upper back muscles of the torso and are often the result of an injury or inflammation of the spinal area or the spine itself. It is also thought that the spasm is the body's response to protect and immobilize the spine from further aggravation.
  
  


• Weak abdominal muscles often cause more strain and stress to be placed on the spine which can cause injury and subsequently a spasm to isolate the spine from further stress or injury. So over exertion with weak abdominal will likely result in a back spasm to prevent further damage.
  
  


• Sportsmen may be prone to this type of condition through repetitive motion injuries or chronic overuse injuries. For instance the repetitive motion of a golfer's swing could eventually cause spinal inflammation and injury or damage to the vertebrae or spinal discs & ligaments which will trigger a spasm as a protective measure.
  
  


• People with weak back muscles will also be prone to this injury as extra strain will be placed on the spine for instance when lifting something heavy or perform any type of movements that could place stress on the spine.
  
  


• Poor posture is another cause of lower back pain as it can cause the back muscles to be over strained in trying to maintain spinal stability.

In conclusion it should be noted that usually people who are not overweight, lead a reasonably active lifestyle and are in good physical condition are less prone to suffer from muscle strains and therefore less likely to experience lower back spasms.