Yoga Helps Relieve Back Pain

When you are suffering from back pain it is hard to think about anything else. I began doing yoga to relieve my low back pain more than a decade ago and it worked! It helped with my back and many other aspects of my life, so I've been doing yoga ever since.

I am not talking about a slight back ache. I had several herniated disks with severe sciatica running down the back of my right leg. The pain was so bad that I couldn't wear shoes with closed heels, and I limped. Physical therapy didn't really offer much relief and I didn't want to take cortisone injections.

I wanted to help my back heal naturally, so I turned to yoga and never looked back. I want everyone suffering with back pain to discover the same healing power of yoga that worked for me.

Caution: You should not perform these yoga exercises if you are experiencing severe or acute back pain. Please check with your doctor before beginning yoga or any exercise program, especially if your pain is accompanied by other symptoms like numbness or pain and tingling or weakness in your legs.

Low back pain is a significant health problem in the U.S. Did you know that according to the National Institutes of Health (NIH):

Seventy to 85 percent of all people have back pain at some time in their life.
Back pain is the most frequent cause of activity limitation in people younger than 45 years old.
Doctors usually recommend a combination of pain medications and exercise to treat low back pain, but complete relief is often difficult to achieve.

More than one million Americans use yoga, a form of "mind-body" exercise, as treatment.

In an article published in the December 20, 2005 Annals of Internal Medicine researchers compared the effectiveness of yoga, traditional exercise (combining aerobic, strengthening, and stretching exercises), and a self-care plan for the treatment of chronic low back pain. Results showed that after 12 weeks, yoga was significantly more effective than traditional exercise or a self-care approach in improving back function.

"Yoga may be beneficial for back pain because it involves physical movement, but it may also exert benefits through its effects on mental focus," they wrote.

Viniyoga Used in Study

Patients in the study learned Viniyoga, a therapeutic style of yoga that is easy to learn and can be adapted for various body types and fitness levels.

"This study suggests that Viniyoga is a safe and effective treatment for chronic back pain and provides physicians with a rationale for recommending it (and possibly other therapeutically oriented styles of yoga as well) to their patients."

How a Good Yoga Teacher Can Help

Once your doctor gives you the okay, find a good yoga teacher and tell her about your pain and any other medical concerns. Find out if she is certified and what kind of yoga she teaches.

An experienced teacher with a background in Viniyoga, Iyengar, or Anusara yoga should have the training required to respond to your physical limitations creating gentle yoga exercises to safely stretch and strengthen your back.

Why Yoga Helps

One of the essential principles of back care is to create balance by developing strong yet flexible muscles, something yoga for back pain is designed to do. Most people, especially those of us living sedentary lives, have certain muscles in our bodies that tend to be tight and others that are weak, creating imbalances and pulling our spine and joints out of alignment. So, the focus will be to stretch and increase flexibility in some areas, while strengthening others.

For example, tight hamstring muscles (in the back of the thighs) and hip flexors (in the front of the thighs) can contribute to low-back pain so poses that stretch these muscles are important for overall back care.

How Yoga Helps with Back Pain

-Strengthens and stretches the back muscles
-Helps lengthen the spine and create more space for the discs between your vertebrae
-Improves posture leading to diminished pain
-Increases flexibility in your shoulders and hips, decreasing demands on your back
-Increases blood flow to muscles and joints, allowing nutrients to flow in, and toxins to flow out
-Increases blood to the spongy discs between the vertebrae and spinal muscles
-Improves body awareness, making you more conscious of movements that may contribute to the pain

Rid Low Back Pain and Sciatica During Pregnancy

Is low back or leg pain and sciatica causing problems with your pregnancy? Should this be the case, Chiropractic is a great natural, drugless approach to help with your pain. Many people often wonder if Chiropractic care can help a mother and their baby achieve a healthier pregnancy and delivery. Not only is chiropractic gentle and safe, but it is becoming an increasingly popular choice for many mothers who waiver from taking prescription and over the counter drugs during pregnancy. In fact, many clinical studies have shown chiropractic to be the choice for pregnant mothers experiencing pain.

One particular study by a member of the American Medical Association, Dr. Irvin Hendryson showed that women who were in their third trimester of pregnancy who received chiropractic adjustments were able to carry and deliver children with more comfort. A fellow orthopedist by the name of Per Freitag, M.D., showed in a hospital study that used chiropractic adjustments on pregnant patients and found that mothers need for pain killers during delivery decreased in half.

Along one's spine are 24 vertebrae (bones in the spine), with a sacrum and coccyx bone directly beneath them, and they work in tandem and surround the central nervous system. The brain produces neurological signals that travel down your spinal cord throughout the nerves to all of a person's limbs, organs, and muscles in the body. These signals direct all of the body's functions, and contribute to growth, repairing cells and tissues, and the natural healing mechanism of the body. When your spine is subluxated, or misaligned, nerves become tensed, and these pathways of signals become altered, causing the body to function inefficiently. Such imbalances in posture can occur with pregnancy such as a high hip, rotated pelvis, spinal curvature, sway back, dropped shoulder or any of many variations in structure, which can contribute a more difficult pregnancy. According the the American Jounal of Pain Management, the authors state: "posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by posture."

Chiropractors focus on the cause of many symptoms and specialize in the detection and correction of these spinal subluxations to improve body function. Much like orthodontics, this process can take from several weeks to months depending on the spinal structure and misalignment severity of the patient. As subluxations decrease and the central nervous system can work better, healing takes place more efficiently.

During pregnancy; women go thourgh a series of physiological and hormonal changes to create the most optimal environment for their developing baby. Every system of the pregnant woman's body. As a pregnant woman's boy changes during baby development, their center of gravity is skewed, altering their posture, placing more pressure on their lower back and pelvis, which may result in pain. A study by MJ Mantle showed that fifty percent of all pregnant women complained of low back pain.

When random people were polled in our community, Sherry Grieco of Kennett Square, Pennsylvania said that "Chiropractic has helped me and my family tremendously. During my last trimester of pregnancy, Chiropractic care made me feel more comfortable. It helped me with my hip and sciatic pain." Traci LaGanke of Wilmington, Delaware has also gotten much relief with her pain during her two pregnancies. "I suggest to anyone with lower back pain to see a Chiropractor. Carrying 30-40lbs. of excess weight and lugging car seats have only added to my pain, and chiropractic care has kept me pain free throughout my pregnancy. Helene Neidig of Hockessin, Delaware is eight months pregnant, and works in an office setting. "Regular Chiropractic adjustments make me feel looser and rid me of acute back pain. I used to have chronic back pain before pregnancy, that would become more aggravated at my desk working ten hours a day. I highly recommend seeing a chiropractor before, during, and after pregnancy. I thought that my chronic back pain would come back and it has not!"

The best time to seek chiropractic adjustments is throughout the entire pregnancy and immediately concluding labor and delivery, a great option if a mother is or wants to help eliminate back and leg pain.

Core Exercises For Lower Back Pain Relief

When it comes to exercise for lower back pain relief, core training is one often the first things suggested. Unfortunately, many of those suffering from lower back pain are unaware that blind abdominal training alone may not improve back pain and in fact may make it worse.

A significant amount of university research has shown that high levels of lower back and abdominal strength is not correlated with low incident rates of backpain. In other words, having a strong low back or strong set of abs is not related to back pain in any way!

Having high levels of abdominal strength and low levels of lower back strength (or vice-versa) can actually pull your pelvis out of alignment and create more back problems. Your pelvis is essentially engaged in a constant tug of war between muscles trying to tilt it forward and by other muscles trying to tilt it backwards. If either group of muscles dominates, back injury and pain are much more likely to occur.

Rather than strength, it actually appears that muscular endurance is the most important quality that supportive muscular tissue can possess. Having a high endurance when performing the back-extension and the plank have been related to low incidences of pain.

To perform a plank, get into a push-up position, and then drop down to your elbows. The only parts of your body that should be in contact with the ground are your feet, your elbows, and your forearms. Your body should be in a straight line. At this point, you simply hold for time. After holding for a period of time, your abdominal muscles will start to feel exhausted. In order to get the maximum protective effect from pain, you should be able to hold this exercise for over 2 minutes.

Rather than a traditional back extension, the exercise associated with low incidences of low back pain involves holding the back extension in a contracted position. This is essentially the opposite of a plank. You can do this without equipment by laying on the edge of a bed with your upper body hanging off. You will need a partner to hold down your legs. Again, try to maintain a straight board position. This exercise is much harder than the plank, but you will still need to be able to hold it for 90 seconds in order to get the best effect against lower back pain.

Ergonomic Chairs - Reduce Lower Back Pain

Sitting at an office chair all day long can produce low back pain and if you have already damage on your back it can aggravate it more. Sitting in a static position will increase pain in the neck, back, shoulders and arms. It also adds pressure to the back and spinal discs.

Slouching while sitting in an office chair all day long is due to bad sitting habits and can cause damage to your lower back. The slouching causes the spinal ligaments to stretch and strains the discs in your spinal column. Prolong sitting in a slouching position over time can promote damage the spinal structures and may cause major problems in your lower back.

The idea is if you sit at a desk for long periods of time s to sit at an ergonomic chair. The ergonomic chairs will help you to get the most support for your back and help your body sit properly to reduce lower back pain. One important feature for the chair to work properly is to position it adequately to fit your size. The chair works best when it is adjusted to your body size.

To prevent lower back problems and muscle pains. Do not stay sitting at your office chair for long periods of time. Stand up and stretch your body slowly for a few minutes. About every half an hour to an hour get up and walk for five minutes and if possible try to stretch your arms up. You may want to do this stretching when you take a bathroom break or coffee break.

You get many benefits by walking a few minutes every half an hour to an hour as it helps your blood to circulate in your body. Even if you are sitting in the most comfortable office chair or an ergonomic chair take time to stretch; you will be benefiting your lower back and your whole body.

There are many standard office chairs and they come in many styles for you to buy. They might be good for the price you pay but they are not made to help prevent lower back pain.

The chair that will help you with the most benefits is an ergonomic office chair. The ergonomic chair will properly help your body sit right, prevent back pain and some cases where people have lower back pain it has been known to reduce the pain. If your work requires that you sit at your desk for a long period of time then maybe you should think of buying a chair that will benefit your lower back and help you sit at a more natural and comfortable position.

Chest And Upper Back Pain Causes - Reasons You Must See A Doctor

For many people, the sudden onset of chest and upper back pain is an extremely frightening experience. Most people will think that they are experiencing a heart attack right off, having never felt pain in their chest before. It can begin as a dull pain and rapidly grow to feel like something is sticking through your chest. But the most common cause of chest and upper back pain is simply poor posture, both while sitting and while standing. When the muscle groups connecting your shoulder blades to your upper back get stressed, overstretched, or cramped, they cause chest and upper back pain. If the pain becomes sharper or worse when you breathe deeply, then the pain is most likely posture related.

In order to understand why this occurs, it is helpful to have a basic understanding of the muscular structure of the chest and upper back. There are three main muscle groups in your chest and upper back that are responsible for this pain you feel. They are the trapezius, the pectoralis major, and the latissimus dorsi. The latissimus are the pair of large, flat muscle groups running vertically down either side of your back. They connect the upper arm to the lower back, allowing you to rotate your arm. The pectoralis major, or pecs, are the large muscles that connect your arms to your breastbone. The trapezius muscles are two large, triangular muscle that connect your shoulder blades to your upper back. They help to move your shoulders and arms.

An exercise that can help relieve this type of chest and upper back pain is the shoulder raise. Standing upright and straight, raise your shoulders as far as you can with your arms hanging at your sides. Do not lower you shoulders, and begin rotating them towards your back. Do this ten times, then allow your shoulders to return to a relaxed position. Do this exercise twice a day to help relieve your chest and upper back pain. Having someone perform focused massage on these three muscle groups can also help with your chest and upper back pain. Swimming or some water aerobics can be beneficial as well, exercising your arms and chest without putting excessive of a strain on them.

But remember, any cheat pain can be heart related. It is better to be safe than sorry, so go talk to a doctor if you experience any kind of chest pains. If it is not heart-related, the doctor should be the one to make that determination.

Back Pain - Causes of Lower Back Pain - Weak Muscles

With most adults experiencing lower back pain sometime during their life, it's important to understand what cause back problems, what treatment is available and how these conditions can be avoided. A main cause of an aching back is weak back muscles. Overworked (strained) muscles, improper lifting, stress, physical activity, even a hard sneeze can cause discomfort and pain. Most of us are weekend warriors. During the week we sit in our cars commuting to work. Then we sit at a desk pounding the key board. Comes the weekend and we're out on the golf links, playing tennis or any number of weekend activities. Monday morning rolls around and we can barely get out of bed! What happened?

Because of our sedentary lifestyle our muscles are weak. Back and stomach muscles unused to physical activity are put under stress and the results are a sore back. Fortunately it's not serious and usually you'll feel better after a couple of days.

Treatment: Usually some ice, rest and an anti-inflammatory like Advil will probably take care of the aches and pain. If pain persists or gets worse see your doctor.

Prevention: But how do you prevent lower back pain? Well the answer is to strengthen the back and abdominal muscles. There are many exercises and programs available. Some may do more harm than good. A physical therapist can show you the correct exercises for your specific problem. One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance. Muscle weakness is a common cause of lower back pain.

The good news is that it's usually not serious and can be prevented with a well designed program of exercises. As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.

How Much Does Back Pain Cost Us?

Acute or short-term lower pains in the lower back generally lasts from a few days to a few weeks. Most acute pain is mechanical in nature - the result of trauma to the lower back or a disorder such as arthritis. Pain in the lower back from trauma may be caused by a sports injury, work around the house or in the garden, or a sudden jolt such as a car accident or other stress on spinal bones and tissues.

Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and/or range of motion, or an inability to stand straight. Occasionally, pain felt in one part of the body may "radiate" from a disorder or injury elsewhere in the body. Some acute pain syndromes can become more serious if left untreated.

Chronic back pain is measured by duration - that which persists for more than 3 months is considered chronic. It is often progressive and the cause can be difficult to determine.

Incidence of Back Pain

According to the most recent back pain data published on the American Academy of Orthopaedic Surgeons website, there were some 13 million reported physician visits resulting from pains in the back. Women affected by backache made up 7.1 million, whereas male backache sufferers numbered 6.2 million.

There were an additional 8.8 million people who specified pain in the lower back at physician visits. Patients ages 43-61 (41%), were most likely to report backache at visits, representing 5.4 million patients. Backache visits among 19-42-year-olds represented 3.6 million visits (27%) and patients older than 61 reporting back pain represented 3.7 (28%) million visits.

Work related injuries represented 251,000 back pain patients and 123,000 lower back patients.

Lost Productive Time Due to Common Pain Conditions in the US Workforce

It was estimated that nearly 13% of the US workforce experienced a loss in productive time during a two-week period due to a common pain condition:

5.4% for headache

3.2% for backache

2.0% for arthritis pain

2.0% for other musculoskeletal pain

Cost of Lumbar Therapy

In 2005 Americans spent $85.9 billion looking for relief from back and neck pain through surgery, doctor's visits, X-rays, MRI scans and medications, up from $52.1 billion in 1997, according to a study in the Feb. 13 issue of the Journal of the American Medical Association (JAMA). That money hasn't helped reduce the number of sufferers; in 2005, 15 percent of U.S. adults reported back problems-up from 12 percent in 1997.

Not only are more people seeking treatment for back pain, but the price of treatment per person is also up. In the JAMA study, researchers at the University of Washington and Oregon Health & Science University compared national data from 3,179 adult patients who reported spine problems in 1997 to 3,187 who reported them in 2005-and found that inflation-adjusted annual medical costs increased from $4,695 per person to $6,096.

Spinal patient costs were also significantly higher than for non spinal patients. It was reported that people with back pain problems cost 76 percent more on average than people without back problems each year.

Best Treatment for Lower Back Pain

There is no single regimen that can be considered as the best treatment for lower back pain. The wide array of back pain causes and the varying severity of each cause require that treatment methods are specifically tailored to each individual condition. Thus, it is hard to say only rest, medication or surgery can be considered as the best options for treating lower back pain for every single case that is diagnosed.

Of course, from the perspective of preference and convenience, doctors hope that rest, therapy and other non-invasive treatments will be sufficient for treating most lower back problems. This is because prescribing rest, therapy and pain medication implies that the condition has not progressed beyond the point where it already requires surgery. For doctors and patients alike, this is great news. After all, no one would want to risk surgery given all the potential complications that may arise from the procedure.

However, there are also times when surgery becomes the best treatment for lower back pain and no other method will suffice. This is usually because a herniated disc is damaged enough that it is permanently pressing on the nerve roots surrounding its location resulting in extreme and continuous pain. When this happens, rest or medication may not be sufficient to treat the condition. Even epidural injections only provide temporary and short relief when a herniated disc has progressed to a significantly advanced stage. Under these circumstances surgery may become the only option for a permanent and satisfactory solution.

There are many types of back surgery that can be used for treating lower back pain. In the mildest of cases, the protruding spinal disc is shaved so that the mass of bone impinging on the nerves is reduced. In more advanced cases, removal of the disc is required. When this happens, recovery time can take up to 3 months, but if done successfully it will provide permanent relief from the nagging pain brought about by the herniated disc.

Naturally, at the core of assessing which is the best treatment for lower back pain is the debate between necessity, benefit, and risk. This is what doctors use to decide which treatment procedure to prescribe to a specific patient. Is this procedure necessary? Are there other procedures that carry fewer risks and will still hopefully deliver the same benefit? Would you want to risk a serious back operation if a 2 or 3 week bed rest along with medication would do the job? Doctors constantly weigh these considerations in order to provide their patients with the best and safest option for treating lower back pain.

So the next time you suffer from severe back problems, do not immediately start trying a lot of self- help techniques for treating lower back pain. Instead, see a doctor to get a more complete picture of your condition. Go through the diagnostic steps. Assess your options. Only after you've done this will you have enough knowledge to choose the right treatment plan. When done properly, you can be confident that your chosen treatment method is the best for your specific condition. In the end, that is all matters. As long as you are getting pain relief by using the lowest risk options available, then you have done a superb job in making sure you are getting the best treatment for lower back pain.

www.herniateddiscbacksurgery.com/treating-lower-back-pain.shtml

Got Back Pain? - Check Out These 4 Lower Back Exercises For Relief

Your lower back is one of the most aggravating spots on the body to get pain. Nevertheless when cared for in the correct way your low back pain will go away for good. This is where lower back exercises come to the rescue. If performed on a regular basis these exercises will not only get rid of back problems but they will also prevent them form returning.

The further bonus of back exercises is that they help to strengthen the whole body. If your back injury is fresh you should start out with lower back stretches and work your way up to the back strengthening exercises we outline below.

Remember to consult your doctor ahead of attempting these or any other exercises for lower back pain.

Just some quick reminders before you get cracking:- put on comfortable attire that you can bend and stretch in without restriction; warm up your core muscles, this is very important; if you get sharp painful sensation at any point in time STOP IMMEDIATELY; keep abdominal muscles tight throughout the workout.

Now that we have that out of the way let us jump right into these back pain exercises:

Back Extensions: Start off by lying down on the floor on your tummy, with your arms by your sides. Following that, lift your shoulder blades and head off the floor. Go up as high as is comfortable for you. Maintain this position for around 5-10 seconds, breathing normally, and then carefully lower the shoulders and head back to the floor. Never tense up your shoulder muscles. Do 5-10 reps.

Back Hyper-extensions: Lay down on your tummy. Then lift your head, left arm and right leg off the floor, as high as you can go comfortably. Keep pose for 5-10 seconds, and come back to beginning position. Repeat the exercise with the opposite arm and leg. Breathe normally for the entire routine. Complete 5-10 reps.

Pelvic Lifts: Begin by just lying down with your back on the floor. Bend knees and keep feet flat on the floor. Contract the abdominal muscles and raise your hip off the floor a few inches, in a curling motion, without raising your buttocks off the ground. Keep the position for about 5-10 seconds, after which you can slowly lower hips back to the ground. Do not forget to breathe normally while keeping the pose. Do 5-10 reps.

Knee Ups: Start out by lying down flat on your back on the floor or any steady surface. Bring up your right knee up to your chest, hold the knee with both your hands, and draw it towards your chest slowly, while holding the left leg in a straight line. Maintain this position for 30 seconds, then let go the leg. Repeat with the left leg. Perform 5-10 repetitions per leg.

Weak Hamstrings: Cause Of Lower Back Pain

Tight, inflexible hamstrings get a lot of attention as a cause of lower back pain, but weak hamstrings may also be the source. The hamstring is actually a set of three muscles that run from the pelvis to the knee in the back of the thigh. These muscles are used to facilitate the bending of the knee behind the midline of the body while the hip is extended, such as when running or walking. The group also helps to keep the knee aligned.

Tight quadriceps and weak hamstrings are a common muscle imbalance. We tend to use our quads more in everyday life, and many popular exercises at the gym emphasize the isolated development of quads. There are two main ways in which weak hamstrings can cause back pain.

1. Biomechanical

Hamstrings work with the quadriceps to stabilize movements of the knee and pelvis. This requires that the muscles are equal in strength, length and flexibility. If the hamstrings are weaker than the quadriceps, then the pulley system formed by the muscles is disrupted. The tighter, shorter quadriceps will pull downward on the pelvis in front and upward on the knee, since the hamstrings are too weak to exert a counterbalancing pull.

When the pelvis is pulled down in front, the lower back arches inward. This is called hyper-extension of the lumbar spine. Tight hip flexors and erector spinae muscles in the lower back often accompany weak hamstrings because of this postural change. As vertebral angles change in the spine, there is an increase of pressure placed on the back side of spinal discs, which can lead to premature disc wear, bulging or herniation. These disc changes can cause sciatica.

2. Fatigue

Weak hamstrings can quickly turn into tight hamstrings. Weak muscles tire quickly due to their lack of strength, and tired muscles go into contraction to protect themselves from further use. This forcible tightening of the muscle sets up a ripe situation for strain; the quadriceps fire into action before the hamstring has recovered and lengthened. A pulled, strained or torn hamstring can result.

When the hamstring is injured, the body will naturally compensate for it by employing other nearby muscles to do the work the hamstrings normally do. Lower back muscles may be called into action when the leg is moved, though this action is beyond its scope of natural duties. The muscles in the back and hips that compensate for hamstrings can become sore and strained.

Signs Of Hamstring Weakness

There are a few symptoms that point to hamstrings as the cause of back pain. If your hamstrings are weaker than your quadriceps, you may notice that your bottom sticks out and that you have an exaggerated lumbar arch.

If you have localized pain in the hamstring and pain in the lower back, then a strained hamstring is indicated.

Another sign of a quadricep/hamstring imbalance is clicking or cracking of the knee when it is bent or straightened.

Prevention and Treatment

Hamstring weakness and injury can be prevented by pursuing an exercise regimen that includes both strengthening and stretching of the muscle group, balanced with strengthening and stretching of the quadriceps. See http://www.youtube.com/watch?v=QGTcgPVexrI for a number of hamstring exercises. See 4 hamstring stretches at http://physicaltherapy.about.com/od/flexibilityexercises/a/hamstingstretch.htm.

Treating a well-established muscle imbalances requires a combination of myofascial release and targeted exercise. If your quads have been chronically tight, they will need to be forced to relax and re-lengthen. Foam rolling at home or myofascial release performed by a practitioner can accomplish this. Once the quadriceps have regained elasticity, the hamstrings can be developed.

A pulled hamstring can usually be resolved with a brief period of rest and ice. The above steps will need to be taken in addition to rest and ice to prevent re-injury if a muscle imbalance is responsible for the strain.

It is important to understand that weak hamstrings may be at the source of back pain and hamstring strain. Keeping your body in balance will help to resolve lower back pain.

Lower Back Pain - Thigh Abduction

Patients with lower back pain often secondary to irritation of the L5 and S1 nerve roots will have difficulty not only due to the pain but due to weakness of the hip abductor muscles.
The most powerful hip abductor is the gluteus medius. It is supplied by the superior gluteal nerve (L4, L5 and S1). The L5 nerve root has the strongest representation in this muscle. The other hip abductors are the other muscles are tensor fascia latae and gluteus minimus which are also supplied by the superior gluteal nerve.

Hip abduction can be tested with the patient supine with the thighs spread apart. The examiner then pushes the thigh inward to the midline. The hip abductors can also be tested with the patient lying on his side with the tested side uppermost. The patient then lifts the thigh up against gravity.

The most functional way of testing for hip abduction is to have the patient stand on one limb. If he is standing on his right leg and if he has weakness in his right hip abductor muscles his opposite hip will drop. This testing is called the Trendelenburg testing. To prevent the left hip from dropping in the case of a right hip abductor weakness, the patient may lean over to the right. This is also an indicator of weakness of the hip abductors on the right side..

© 2007 copyright all rights reserved http://www.stopmusclepain.com Low back pain - thigh abduction

Back Pain Sufferers Have Many Options for Spinal Stenosis Treatment

Spinal stenosis is a painful and progressive disease caused by a narrowing of the spinal canal. As the patient's spinal canal becomes narrower and narrower, it places pressure on the delicate nerves of the back, often in the neck or lower-back area. The result is a combination of symptoms that range from moderately uncomfortable to terribly painful. These can include numbness, cramping, or pain in the back, legs, neck, shoulders or arms.

Those who suffer from spinal stenosis also experience weakness of all or a portion of their arms and/or legs, and in all cases symptoms are worse when the patient is standing upright, and may lessen when they sit down or lean forward.

The causes of this condition are typically age related, though there are some sufferers who have congenital abnormalities of the spine that can create or hasten the narrowing of the spinal canal. For the most part, as people age their spinal discs become drier and shrink. In conjunction with arthritic conditions in the spine, the result is the pinching or pressure on the nerves that defines spinal stenosis.

Typical treatment of the condition begins with pain medication, steroid injections, and lifestyle changes. While these treatments can be beneficial in the early stages of the disease, they do not "cure" spinal stenosis. The narrowing of the spinal canal cannot be reversed without surgical intervention, and so, eventually, most people with spinal stenosis will have surgery. Traditionally this meant open-back surgery that may or may not ease pain caused by the condition, or perhaps even fusing of the discs. These surgeries are invasive and involve lengthy healing times and the formation of scar tissue that can be problematic in its own right.

Thankfully there are far less invasive procedures available today, including laser spine surgery. When performed by board-certified surgeons these less invasive techniques are safe and highly effective in a minimal amount of time. Healing is quick, and in most cases the entire procedure is performed on an outpatient basis. In fact, relief is often experienced within hours.

Other modern treatment options for degenerative conditions like spinal stenosis include the use of the patient's own stem cells to stimulate the growth of cartilage. This can ease the pain caused by nerve compression, and relieve arthritis of the back. By using the patient's own stem cells, the rejection of tissues is unlikely to happen, and recovery times are greatly improved.

As these new technologies progress, the suffering of back pain from conditions like spinal stenosis, and the invasive techniques used to treat them, are becoming a thing of the past. More and more patients are opting for minimally invasive back surgery and treatment, realizing that there's really no need to suffer the agony of back pain when modern technology offers a fast and effective solution.

3 Simple Techniques to Release Your Tight Hamstrings & Stiff Lower Back

Before we do these simple techniques lets check our flexibility level... stand with your feet together, now inhale and reach up, then exhale and bend from your waist. Keep your legs straight and reach for your toes.

Make a mental note of how far you can go.

1) TREAT THE FEET

This is one of the quickest and easiest ways to rapidly improve your flexibility and your quality of movement. I use this simple technique to help my clients release lower back tension, sciatic pains, and to improve their sporting performance.

Massaging or pressing the feet is an ancient health practice still found in many parts of the world. Walk down any street in China Town and you'll see Foot Massages advertised.

The inner arch of the foot directly links to the posterior chain of the body - picture a band running from your head down your neck, all the way down through your back, your buns, your legs and your calves, and finally into the sole of your foot.

If we release the tension on the inner arch of the foot we can release that whole band running up the rear of your body.

We'll use a firm plastic ball such as a field hockey ball, or you can get a specially designed pair of balls from my site, for this technique.

Sit in a chair and place the ball on the floor.

Push the foot down on the ball and roll clockwise with firm pressure for 9 complete circles.

Then roll back and forth along the inner arch 9 times this releases the spine. Give extra attention to any tender areas.

When complete, change sides.

Repeat the toe touch test and see how much looser you feel!

2) RELEASING THE CORE

Mas Oyama (the founder of Kyokashinkai Karate) said, "All movements originate from the source, from the center of the body!"

We can also say that all tension originates from the core - the center of the torso.

This simple technique will release tension throughout the torso and particularly the lower back and butt muscles.

a). In an upright standing position take your fingertips and find your solar plexus (the soft spot just below your breast bone).

b) Dig your fingers up under your rib cage relaxing your abdominal muscles.

c) Gradually work your way downwards along the edge of the rib-cage, keep digging your fingers up and under.

d) Work your way all the way down to the floating ribs (the bottom of the rib-cage). Then, start again at the top and work your way down once more.

e) Repeat this 5-10 times, gradually pushing harder and harder with your fingertips. Dig your fingertips deeper under the rib-cage as you relax your abdominal muscles and release any excess intra-abdominal pressure and core tension.

Warning:-this exercise may release gas do not perform in confined spaces.

Repeat the toe touch test and see how much looser you feel.

3) TAPPING THE LOWER BACK

I first came across this technique in Chi-Gung but variations on percussion or tapotement are used in Western Massage.

a) Start with your feet hip width wide and your knees soft. Bend forwards from your waist. If you're new to this technique then support some of your weight with your left hand on top of your left thigh.

b) Reach around behind your back with your right arm and, using the back of the right wrist; firmly tap the right lower back. As with the rolling and ball work, avoid the spine itself, there's plenty of muscle on either side of the spine to work on.

c) Gradually increase the intensity of the tapping but be wary of the kidney area. Continue for as long as necessary, you should feel increased blood flow in the area and a release from tension. I always feel an increase in energy as well.

Repeat on the other side.

Frequently Asked Questions About Lumbar Pain Management Injections

What is an epidural steroid injection?

An epidural injection for pain management is a procedure where a long-lasting steroid is administered into the epidural space. The epidural space is the area around the spinal cord, or to be an atomically exact it's the area around the remnant of the spinal cord where nerve roots come off at every level.

What is the purpose of an epidural injection?

With an epidural steroid injection, the purpose is to decrease swelling and inflammation around nerves roots in the epidural space. These nerve roots are typically being either compressed by a piece of disc herniation, or potentially being compressed from arthritis and bone or soft tissue overgrowth with spinal stenosis. Additionally, there are situations where a nerve root is being inflamed from chemicals produced when a disk has a tear in it from degenerative disc disease.

How long does an epidural injection take?

The actual injection typically takes less than 15 min.

What is being injected with an epidural steroid injection?

When an epidural steroid injection is performed, typically there is some numbing medicine that is included which is either lidocaine or Marcaine. The particular steroid that is included may be either triamcinolone, methylprednisolone, or there are a few others.

Does an epidural start injection hurt?

The epidural injection does involve sticking a needle through the skin around the area of the spinal canal. So there is some amount of discomfort. Fortunately, however, the skin and deeper tissues are numbed up with a medication such as lidocaine prior to inserting the larger needle. Sometimes patients also receive IV sedation, which makes the procedure easy to tolerate.

Will I be under anesthesia for the procedure?

Patients do not require general anesthesia for an epidural steroid injection. Often times patients do not even require IV sedation for the procedure, and it is able to be done simply with local numbing medicine. However, patients may receive IV sedation if they have anxiety or stress or simply desire it.

How is the injection done?

There are numerous methods of patient positioning for epidural steroid injections. Patients may lie flat on his or her stomach, the patient may be sitting up, or on his or her side. A lot of this depends on the clinicians experience. The area for the injection is sterilized and the patient is typically monitored with vital signs during and after the procedure. After the procedure, the patient is typically placed into a wheelchair and placed in the recovery area until ready to go home.

What should I expect after an epidural injection?

Right after the epidural injection, patients may feel that their legs are slightly heavy and may have some numbness from the medication. The pain may be dramatically relieved or lessened, which is due to the local numbing medicine injected. This will probably wear off after a few hours at which time the pain will probably return and you may have a sore back for a day or so then the steroid medication will hopefully start to kick in and the pain relief will result.

What should I do after the epidural procedure?

Patients should arrange for a ride home after the injection. Especially if they've had IV sedation for the injection. Patients are typically advised to take it easy for a day or so after the injection. There should not be any significant activity restrictions as tolerated unless it was a special type of situation.

Can I go back to work the next day?

Typically yes patients will be able to go back to work the next day after the procedure unless it was some sort of a complication.

How long will the medication last for my pain?

Typically the immediate pain relief is from the local numbing medicine and this will unfortunate wear off within a few hours. The steroid medication should start working after about 3 to 5 days and its effects may last for weeks to months.

How many injections are necessary?

It is debatable the number of epidural started injections necessary for relief of pain. If the 1st injection does not give complete relief to a patient's symptoms, most pain doctors will perform a 2nd injection and maybe even a 3rd one after that. If the injection takes care of the pain completely, there really is no reason to add a 2nd injection unless it starts to wear off.

Can I have more than 3 injections with epidural steroids?

Most pain management doctors will only perform a series of 3 injections every 3 to 6 months. This is due to the additive effect of having steroid medications in the body and concern over systemic side effects.

How effective are epidural steroid injections?

There is a lot of literature that has looked at this and the results are all over the board. Patients who have sciatica respond better to the injections than those who simply have low back pain. Most results show that epidural injections for sciatica work well between 65 to 80% of the time.

What are the risks associated with epidural started injections?

The risk profile for in epidural injections is low. However there is a small risk of infection, spinal puncture bleeding, nerve damage, symptom worsening, and pain. There are also some risks of the cortison itself including potential weight gain, potential increased blood sugar, water retention, and suppression of the body's own cortisone production.

The Treadmill and the Aching Lower Back

Despite what might seem like primarily a cardio vascular workout designed at targeting the lower extremities, the treadmill may well be an excellent way to restore function following a bout of lower back pain.

Keep in mind the perceived exertion must be relatively low since the intended response to the activity is not focusing on increasing your heart rate as much as it is to simulate a sort of casual walk. And the amount of time should be around only five minutes to start so long as lower back pain symptoms do not increase with use. Only then should you consider adding increments of time, maybe two or three minutes every other walking session, until a total of twenty pain free minutes can be attained.

After achieving the lofty goal of twenty minutes, only then should you consider increasing your speed of movement. And even then it will be limited to simply a fast walk. Keep in mind the faster you go, the greater the impact your body will have to absorb. This includes the hips, knees and spine.

Frequency can safely range from three to five walks a week. Adequate rest should be taken between sessions to ensure proper recovery time.

Another very important factor is form. As you are holding onto the treadmill while exercising, you will limit the involvement to mainly the lower extremities. Consider walking without holding on and involve the use of the arms by having them swing naturally from front to back while walking. This will get the whole body involved. Including your lower back!

Of course, as you should need to hold on initially, please do so until walking without holding can be achieved. And only eliminate the use of holding on as you feel steady enough, well enough, and free of faint or dizziness.

It is also important to make mention that for those individuals with a painful lower back; walking flat is preferred over using an incline setting. An incline setting will add stress to the already aching back by altering your center of gravity and causing you to lean forward.

Walking is good exercise, even for those with lower back pain. Just follow the basic guidelines and of course consult your physician before starting any physical activity to ensure it is the right one for you.

Before beginning any exercise program, it is recommended that you first consult a physician. Only a physician can determine what type of exercise, the frequency, and the intensity that is appropriate for each individual.

Relieve Lower Back Pain the Right Way

At some time in our lives we will have lower back pain. This typically happens for a variety of reasons. It will need your immediate attention. There is not many times that when you have lower back pain that you are not going to notice it. Our back is used for most activities in our daily lives, so it is difficult for it to go unnoticed.

Here are some ways for you to relieve the pain without surgery, so you may get on with your usual activities. For you to have this type of pain you must first know what caused the problem. Then you must know what is hurt. Here are some examples:

Mattress - if you have a poor mattress, this can cause you lower back pain. A poor mattress can and will cause problems the morning when you awake. In some cases it can be so severe that you will not hardly be able to move.

Obesity - when you are carrying extra weight and pressure that is caused to your lower back muscles, can and will cause you lower back problems.

Disc problems - if you have ever had a slip disc, you know that this can cause you extreme pain.

Pregnancy - during a pregnancy you can have intense lower back pain. In fact there is labor called back labor which is quite intense.

Each of the above problems will have its own different ways to relieve the pain. You will need to see a doctor to determine what is the cause of the pain.

How to Treat and Relieve Lower Back Pain

Some of the methods listed below will help you find relief from back pain without surgery or drugs. Now there are quite a few ways to achieve back pain relief. Here are some ways to get relief from back pain without surgery.

Ice / hot patches - these will provide relief for up to 16 hours and are mainly used by back pain relief athletic due to excessive exercise.

Topical pain relief treatments - you have the natural pain relief sprays and topical pain relief ointments that can be applied to the area of the pain for some relief.

Drugs - Tylenol, Advil and Aleve will help relieve the pain, but you should consult your doctor first.

There are also magnets for pain relief. This has become a very popular method of late. There are patches and belts that have magnets built into them so you can just strap them around you so the magnets can provide the relief you need.

A lot of pain relief remedies can be found in your local store. The over the counter drugs will provide some relief. That is why you should consult your doctor to make sure you are taking the right treatment. You don't want to guess the wrong treatment.

Treatments on how to relieve back pain are in most cases harmless. An injury to your back is another thing. Trying to diagnose your pain incorrectly due to an injury is a risk you should not take.

Tips

If you exercise and keep the back muscles strong will prevent lower back pain. If you use exercises like, yoga and Pilates that involve a bunch of stretching will help relieve the pain if you are over weight or have a muscle strain.

There are some back pains the will put you down and immobilize you until you find relief. Whenever you are having lower back pain, you need to talk to your doctor to make sure that you are doing the right things to relieve the pain. If you do this, you have a good chance to have a healthy and normal life. You want to find a way that will provide relief from the pain without surgery, that is the goal.

Low Back Pain Home Remedies - L4 Nerve Root Impingement - Bulging, Herniated and Protruding Discs

Do you ever suffer from low back pain?

Are you looking to stop the pain you currently have?

1.) Introduction

At home remedies can work more than you think, when it comes to reducing back pain due to nerve root compression and herniated discs. Let's face it though, sometimes we have no choice but to have surgery, but many times you can avoid it by taking the right measures. When it comes time for you to reduce your back pain, then it is time that you read through this free article.

2.) At Home Remedies & Conservative Treatment Can Actually Work!

We will talk about some treatment options you can use at home, and we will talk not only about the benefits but the negative aspects as well. It is important to look at both sides of the coin so you can find the best treatment option for yourself.

A.) Rest: When you lay down, you take stress off of your spine. This can be helpful to off load your compressed disks in your lower back. However, if we rest too much, our muscles begin to fatigue and this is not good for our backs either. Usually, a physician will give you a certain amount of days that you can rest and when possible there is a 2 day rule, unless you have a very serious problem.

B.) Hot & Cold Therapy: This method of pain relief can be effective, however, the problem is that you need to use it while you are in a supine (face down position) most likely. Or, you can somehow figure out a way to strap the ice to yourself to help cool you off. Heat can actually calm achy muscles as well. - Either way, the hot and cold therapy you will be using will most likely fade away within minutes, leaving you to have to return to either warm them up again or cool them down...

3.) A Powerful Pain Reduction Method

When it comes down to pain relief, people should not over look the use of a well designed, low profile low back support. If you have back pain then it is time for you to realize the benefits of these kinds of supports.

Low back braces can help reduce your back pain by helping to biomechanically off load your lower herniated disc or pinched nerve. This is important and all of this can be done with a low profile design that can be hidden by the use of only a t-shirt! - These kinds of supports also help promote good posture. Not only does this look good, to have good posture, but it will also help you to avoid making movements that will hurt you further.

For more information, you should contact your brace specialist. They can help you find the right brace for your needs.

*This is health information. We have seen back supports work time and time again, but we do have to recommend that you speak to your doctor about medical advice.

Back Pain Relief - Should You Really Exercise With Back Pain?

Depending on the cause of your back pain, gentle back pain exercises to improve flexibility are often among the first steps toward recovery. Only once the pain is gone or has eased sufficiently should strengthening exercises for back pain begin.

I want to emphasize the importance of knowing the right techniques to apply to your particular problem. Some conditions benefit from forward bends, others are eased by leaning over backward, while still others call for exercise in a neutral stance.

The McKenzie Method - an exercise approach developed by New Zealand physiotherapist Robin McKenzie and taught at branches of the McKenzie Institute worldwide - has gained an enthusiastic following among back pain sufferers over the past few decades.

One of if not the most preferred method of treatment among physical therapists today, the

McKenzie philosophy "encourages your body's own ability to repair itself without any external energies like medication, heat treatment, ultrasound, surgery of any kind, needles, or forces introduced by a doctor or consultant." Trained professionals work to develop the patient's self-treatment skills, in great part through physical movement and back pain exercises.

The ideal situation is for the patient to be able to recover without the therapist having to put their hands on the patient. McKenzie would say the patient put their back 'out' by performing certain movements or getting into certain positions, and, in many cases, we should be able to teach the patient to put their back 'in,' so to speak, by utilizing other movements and positions identified during the examination process.

Seven basic exercises for back pain make up the exercise program, with the purpose not to strengthen the back but to abolish pain and, "where appropriate," restore normal range of motion. To determine whether the exercises are helping, the patient is exhorted to closely observe any changes in the intensity or location of the pain. Even if you don't use McKenzie's exercises, monitoring your progress is always good advice.

"If your pain moves to the midline of the spine and away from areas where it is usually felt (a phenomenon called centralization), you are exercising correctly and this exercise program is the correct one for you," McKenzie writes in Treat Your Own Back, calling centralization "the single most important guide you have in determining the correct back pain exercise for your problem."

Alternatively, if your back pain moves away from the lower back or increases in the buttock or leg, you are on the wrong track. Another warning sign: pain that continues to increase in intensity after the initial exercise session. Although "new" pains often temporarily develop whenever we move in ways we are not used to, they should soon subside. If any of these occur, or you notice any tingling, numbness, or any other "red flags", stop performing the new movements and contact a health care professional.

Look for a practitioner who is certified in the philosophies and treatments known formally as the McKenzie Method of Mechanical Diagnosis and Therapy. To qualify for the full certification program and credentialing exam, an applicant must first have obtained their credentials as a physical therapist, osteopath, chiropractor, or M.D.

Look for the designation of either Cert-MDT or the more advanced Dip. MDT (Diploma in Mechanical Diagnosis and Therapy).

Ayurvedic Herbal Remedies for Back Pain and Major Causes of Backache

The spinal column consists of an intricate network of nerves, bones, muscles, ligaments and tendons. Inflammation or straining of any of these parts may lead to backache. Now we will cast a glance on the several possible causes that may trigger the inflammation or straining. Understanding the exact cause of back pain is the first step to proper treatment. Here follows some of the major causes of backache -

1. Lumber muscle strain causes low backache. The patient may even forget what it was that had caused the strain or spasm, but the good part of the story is that pain from lumber muscle strain subsides within a few weeks.

2. Ruptured or herniated disc is another common cause of backache. The patient can get relief from such pain by going for a surgery or taking certain precautions in day to day life.

3. Discogenic back pain is a low back pain. It occurs due to some damage of the intervertabral disc excluding disc rupture.

4. Spinal stenosis or constriction or tightening of the spinal canal may be a cause of pain in the back. This type of pain is common among aged people.

5. Lumbar spine arthritis is a form of arthritis affecting the small joints of the spinal column. It causes pain while trying to move.

6. Spondylolisthesis is a cause of pain in the back. In its case, the adjacent vertebra starts becoming unstable, and may even slip. This takes place because of the degeneration of the stabilizing structures of the spinal column.

7. Ankylosing spondilitis causes inflammation and stiffness in certain areas of the spine leading to backache.

8. Fibromyalgia is a common cause of backache. The tender points of the spine like hip, neck, and shoulder go through a phase of mucoskeletal pain and fatigue. Fibromyalgic pain may lead to sleeping disorders, numbness of limbs, headache and depression.

9. Osteoporosis is also a cause of back pain. It weakens the bones due to loss of bone density. Bones can no more bear minor stress, and may often experience compression fractures.

Anti inflammatory muscle relaxant pain relief oil such as Rumatone Gold Oil is an effective ayurvedic herbal remedy for getting relief from backache or back pain. Regular application of this herbal massage oil reduces pain and inflammation. In order to get faster relief from back pain and discomfort, one can take herbal supplement such as Rumatone Gold Capsule along with the topical application of the pain relief oil. Together these two act as a magical formula offering lasting relief from back pain.

How to Relieve Lower Back Pain - 6 Simple Tips For Your Back Pain

How to relieve lower back pain is the use of interventions and therapies which involve blocking the conduction of nerves between specific areas of the brain and the body to alleviate pain, medications for short- term relief, exercises for strengthening and pain relief, surgery for relief of chronic pain and other disabilities.

Low back pain is very common among adults and it is often caused by overused of muscles causing strain or injury. Long hours of sitting and standing can also aggravate the condition. Since the lower part of your back makes the most of your movement in everything you do, it can also be the most affected when stressed and injured. As such, when people have such condition, they feel as if they want that pain to disappear in a second.

In the advance of technology these days, there are treatments to help relieve pain in the lower back that varies depending on the severity of the case. There some key points that we have to remember when dealing with the treatment options:

• Different treatments can help you stay as active as possible as it will help you understand that some continued or repeated back pain is not surprising or dangerous at all. Most low back pain can get better if you stay active, you avoid positions and activities that may be exhausting to your lower back, use ice for pain and inflammation, and take nonprescription pain relievers when you need them. Doctor's advice is necessary.


• When pain is no longer severe, you may be ready for gentle strengthening exercises for your back, necks, legs and to some different areas of the body.. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent recurrence injury to your back, and reduce the risk of permanent disability.


• Exercises to reduce low back pain may not be complicated and can be done at the comforts of your home without any special equipment.


• Don't be afraid of the pain and let it stop you from trying gentle activity. You should try to be active soon to prevent pain recurrence and other disabilities. Remember, too little activity can lead to loss of flexibility, strength, and endurance, thus causing more pain.

How To Relieve Lower Back Pain

1. Introduce lower back pain stretching exercises

Some relief from the early stages of lower back pain can be accomplished by performing simple stretches which are often advised by your therapist. Lower back strengthening exercises, along with cardio training exercises are keys to get rid of lower back pain. These will enable your body to become stronger and increase movement and flexibility.

The gentle motions of aerobic exercises such as swimming or riding a stationary bicycle will encourage blood flow through the muscles, increase your flexibility, and enable your body to release natural pain killers of the body into the blood stream thus relieving pain. Aim for 20 to 30 minutes of these exercises each day and you'll notice a significant difference in not only your lower back, but you'll feel better overall.

• Aerobic exercise - this is done to condition your heart and other muscles, maintain health, and increase oxygenation to the different parts of the body


• Tread milling, swimming, riding on a stationary bike, brisk walking, jogging, aerobics.


• Strengthening exercises - this focuses on your back, stomach, and leg muscles.


• Prone hold, chest life, opposite arm leg raises, roll outs, super man.


• Stretching exercises - this is done to keep your muscles and other supporting tissues flexible and less prone to injury.

If you have low back pain, avoid:

• X Straight leg sit-ups.


• X Lifting both legs while lying on your back (leg lifts).


• X Lifting heavy weights above the waist.

2. Hot and cold treatment

The early stage of lower back pain can be treated with Alternate hot and cold compress. You have to try out whether ice will work better for you than heat. Experiment to determine which one do you prefer and which one is more effective for you. Try to use ice pack for pain and inflammation for at least 10-15 minutes. Once the pain has subsided, apply some hot pack and do it for another 10-15 minutes.

3. Medications

The most common medications for back pain is the over the counter pain killers and non-steroidal anti-inflammatory drugs (NSAIDs). These are highly recommended to alleviate back pain. They both work differently so they usually are taken at the same time. Prescribed drugs such as muscle relaxant, anti- depressants are used for prolong relief of pain.

• Pain killer such as Acetaminophen (Tylenol) is the single most effective non prescription drugs for lower back pain and it has fewer side effects. It relieves pain by working its action into the brain to turn off the pain perception.


• NSAIDs such as Aspirin decreases swelling on the affected area. However, aspirin is not usually taken because of its life threatening effects.


• Prescribed Steroids which are effective in treating swelling; however, these drugs have a lot of adverse effects so the dose should be exact and be given regularly and on time.


• For the dose, frequency and duration of the drug, consult your health care provider for safety.

4. Transcutaneous electrical nerve simulation is a method employed to bring lower back pain relief. A battery-powered device is used to send mild electric pulses going to the nerve fibers in order to block pain signals to the brain thus alleviating the pain.

5. Ultrasound is a non-invasive method that works by warming the internal tissues of the body that results in the relaxation of muscles at the back.

6. Surgical therapy is one of the many methods on how to relieve lower back pain but it is the least thing to do when the patient does not respond to therapies. It is depending on the doctor's advice if surgery is really needed and consent from the patient must also be considered.

Causes of Cold Weather Back Pain

Whether you have chronic back pain or pain that comes and goes, you may notice that the pain is worse in cold weather. While an exact causal link between increased pain and cold weather has not been found by the scientific community, the fact of this connection is certain. Cold weather back pain is common among people with arthritis, but it can also occur due to increased muscle tension.

Muscle Tension

When we open our doors to a frigid winter day, we tend to distort our posture and tense up our muscles to cope with the cold. This is usually done unconsciously for a couple of reasons. First, when your muscles contract, they burn energy which is released as heat. Tensing up, then, is a natural bodily response to cold. Shivering occurs when muscles rapidly contract and relax to release energy (heat) fast.

You may also notice that, in the cold, you tend to drop your head and raise your shoulders, which causes your hips to tuck under and your lower back to flatten out. You're trying to share your shoulders' body heat with your neck and ears. This is a natural reaction, but a reaction that distorts posture throughout your back and pelvis.

Sore necks, shoulders and lower backs in the winter indicate muscular tension. If you have widespread muscle soreness when it's cold out, this is likely a sign that your apparel is not suited to your climate. It is important to have a winter hat that covers your ears and a scarf to cover your neck. These, combined with self-awareness, will help to prevent postural distortion. Your muscles will still automatically tense up to stay warm if the rest of your outfit isn't warm enough. If you can't find a heavy-duty coat within your budget, rely on layering. A good pair of long underwear will help keep both your lower and upper body protected from the cold. Being conscious of your posture and muscle tenseness can help you relieve cold weather back pain.

Osteoarthritis

If you tend to have joint pain and stiffness that worsens with inactivity and cold weather, you may have osteoarthritis. This form of arthritis affects various parts of the body, including the spine. It occurs when the cartilage that cushions spinal joints wears down, causing friction, inflammation and sometimes the formation of bone spurs that can impinge nerves.

Cold weather doesn't cause osteoarthritis; it can, however, exacerbate it. Along with cartilage breakdown, osteoarthritis entails inflammation of the synovium, which lines the joint and excretes a lubricant called synovial fluid. As cartilage hardens and wears, the synovium can become inflamed. The prevailing theory on the link between cold weather and increased osteoarthritic pain is that the synovium is sensitive to barometric pressure. When barometric pressure drops, as when foul weather is coming in, the synovium becomes inflamed. This worsens the stiffness and pain surrounding arthritic joints. This theory has its issues; it has led to inconsistent results in research and barometric pressure is not necessarily low when it is cold, but does indicate precipitation and storms. More research into this is needed before an exact link between joint pain and cold weather is understood.

That said, there are still ways to alleviate the extra burden the cold places on your joints. One of the aggressors of arthritic pain, as said above, is inactivity, and one of the best ways to exercise with osteoarthritis is in the water. A warm pool can do wonders for your joints year-round, and especially when it's cold outside. It is also important to be aware of the above muscular cause of winter back pain, as tight muscles in conjunction with stiff, sore joints will exacerbate your pain.

Take care of your muscles and joints during the cold season. Appropriate apparel, self-awareness and indoor exercise could be enough to ease your back pain this winter.

Sciatic Pain Relief Fast Using Feldenkrais

If you've ever experienced the leg pain and aching that go along with sciatica, you know how uncomfortable that pain is. No matter what you try, you just cannot get comfortable. Sitting, standing, lying down, all seem to hurt. But just what is sciatica, and why is a problem in the back felt down the leg? Sciatica represents a degenerative process in the discs of the low back. Each vertebra is cushioned above and below by an intervertebral disc. Discs can degenerate and bulge. The bulging disc can sometimes place pressure on nearby spinal nerves, and this is felt as pain in the back, buttock, thigh, leg, and/or foot. It's miserable.

To achieve relief from sciatica one must understand:

繚 Leg pain is not prevented by the strengthening or stretching the muscles of the leg or back

繚 The stability of the back rather than the strength of the back prevents sciatica

繚 Therapy for back stability is quite different from strength training

A Feldenkrais approach to sciatic pain treatment begins with a thorough evaluation of your spine and back. Your spinal core will be checked to see just how flexible and resilient your core is. A functional examination of your core is a straight forward, painless process. Your core is made up of your abdominal muscles, hip flexors, back muscles, gluteals and others. It is responsible for bending, turning, twisting and other similar actions. Feldenkrais considers:

繚 The stability of the back is dependent on a properly functioning spinal core

繚 The spinal core is a complicated series of discs and vertebra, each with a slightly different function

繚 Faulty interactions between vertebrae create excessive strain in the back discs and sciatica

繚 Optimizing interactions between vertebrae stabilizes the back, providing sciatic pain relief

If you've rested enough or if physical therapy has not worked for you, the Feldenkrais Method can be used to treat all problems for which surgery isn't necessary. Feldenkrais uses simple, gentle movements to reorganize posture, flexibility, strength and coordination. Based on the neurological processes by which we learn movement skills, it is a novel approach to sciatic pain treatment, using the power of the brain to help the body function more efficiently. More efficient use of self creates environments within which chronic pain can heal. Feldenkrais helps you to have fun with all those things for which your sciatica now holds you back; discover what it can do for you.

Right Side Upper Back Pain - How To Obtain Relief

Back pains can be very aggravating. The soreness may be found in the upper or lower portion of the back. The tenderness found in between the lower back and the neck and where the spinal column connects with the ribs commonly referred to as right side upper back pain. The muscles become worn-out and the ligaments are frayed. The muscle might become taut and rigid. The manifestations vary for each individual. A patient may have muscular contraction. Some might experience twinges in the muscles. Upper body movements can set off the pain in specific spots of the upper back. Neck and shoulder movement or even a touch on the affected parts may activate the right side upper back pain. The pain might even shoot up to the right shoulder blade.

Right side upper back pain is caused by different factors. These may be due to a misalignment or dislocation of rib joints, muscle strain, the joining of a disc or facet to the cervical spine, incorrect posture or referred pains from organ dysfunctions. Severe and razor-sharp pain can be felt in the right side upper back of the body.

Misalignment or dislocation of joints can bring about jagged pain which can be felt even if a person just takes a deep breath. Strained muscles are usually due to excessive repetitive movement, extended use of or heavy demands on the muscles. A throbbing soreness on the other hand can be felt if a patient suffers from right side upper back pain resulting from poor posture. A person who spends an extended period of time doing computer work might encounter this type of problem especially if he has poor posture. Since the movements of a person who constantly work on the computer are repetitive and tedious, the strain is usually on the same set of muscles causing it to overwork thus the persistent pain. Referred pains from some organ dysfunction also produce right side upper back pains or thoracic spine. This is especially true if a patient suffers from disorders in the stomach, spleen, heart, gallstone, and pancreas and so on.

Treatment for right side upper back pain would also vary depending on its cause. The medical practitioner has to identify the root of the right side upper back pain and treat it accordingly. Some medical practitioners may recommend traditional ways of handling the pain such as anti-inflammatory medications, muscle relaxants, ice packs or stretching exercises. Other kinds of strenuous exercises are to be avoided to refrain from causing more damage or strain on the muscles. Chiropractic care can also alleviate the pain by employing methods such as mild pumping or putting moderate pressure on the affected parts thus separating and treating the right side upper back pain. This is also known as the flexion distraction technique.

It is recommended that a patient who suffers from right side upper back pain must consult a competent medical practitioner for a thorough physical examination to determine the exact cause of the problem. Without proper medical care and attention, right side upper back pain might worsen and leave the patient incapacitated.

Upper Left Side Back Pain - Causes and Treatment

Upper left side back pain, also called middle back pain, thoracic pain or left upper back pain occurs between the base of the neck and the upper part of the lumbar spine. The most pain prone area in the upper back comprises the trapezius, the triangular shaped muscles as well as the shoulder blades.

The reason that it is also called thoracic pain is that the upper part of the spine is connected with the thoracic or chest area.

Causes

1. In most cases, the upper left side back pain occurs due to the wear and tear of the muscles in the back.


2. Sometimes a nerve in the neck or thoracic part of the spine gets pinched due to bulging disc or arthritis.


3. The vertebrae get afflicted with osteoporosis or weakening of the bones. It becomes so weak that it cannot withstand the weight of the spine itself.


4. Injuries due to accidents or falls may also cause severe pain in the upper back muscles.


5. Overuse of the muscles of the upper back and poor postures can cause strain in the joints and ligaments. Painters, who have to work in awkward postures such as while painting the ceiling, often suffer from upper back pain.


6. Women with large breasts sometimes have to strain to stand straight. This may also cause pain the upper back.


7. Heart problem may also indicate itself by causing pain in the upper back area of the neck.

Treatment

In most cases the pain may be caused due to some mechanical problem in your back such as strain, overwork or wrong posture. Here are some of the steps you may take to get relief from the upper left side back pain at the initial stage.

1. Massage: Do a deep massage over the afflicted area for a minute or two every hour. Just rub the tender spot by extending your hand across the opposite shoulder.


2. Knead: Knead the trapezius muscles gently like a cat kneads with its paws. Do it yourself or get your friend of spouse to do that.


3. Use elbow: You may ask your friend to gently press the tender area with the point of his elbow for a few seconds at a time and repeat it a few times. Pressure upon a point temporarily stops the supply of blood followed by a sudden flow of oxygen carrying blood. This relaxes the muscles.


4. Correct posture: A wrong posture often weakens and damages the muscles that support the weight of the back. Always be careful of your posture while sitting, standing, sleeping, walking or working.


5. Sports bra: Women with large breasts should try wearing sports bra which provides better support to the shoulders and neck.

What Kind of Mattress is Best For Lower Back Pain?

Are you a person who suffers from lower back pain? If you are, you do need to understand how important it is to purchase and utilize an appropriate mattress. Through this article you are provided with useful, vital information to assist you in determining what kind of mattress is best for lower back pain.

When considering what type of mattress is best for a person who is afflicted with lower back pain, it is crucial that the advice of experts be considered. With this in mind, doctors and other individuals who have experience in dealing with patients suffering from lower back pain all agree that a firmer mattress is most appropriate for this type of ailment.

Some people contend that they obtain at least some relief from lower back pain through the use of a softer mattress. However, in the vast majority of cases, relief is usually temporary. Moreover, over the long term, a soft mattress actually can end up aggravating back problems and increasing the amount of pain that is experienced over the long term. Therefore, and again, most experts maintain that a firmer mattress is the ideal choice when it comes to selecting a mattress.

Because the key to dealing with lower back pain is not only to relieve pain when sleeping but to prevent further aggravation, and as has been noted above, you really will want to focus your attention on a firmer mattress. However, this does not mean that you must restrict yourself only to spring mattresses (which some people think you must do when attempting to deal with lower back pain).

The Tempurpedic line of mattresses are also regularly used by people who have lower back pain. These higher end products have been proven beneficial to people with a wide range of different types of pain as well as mobility related issues.

Of course, one resource that you definitely will want to access when it comes to mattresses and dealing with back pain is your doctor. The fact is that the typical doctor today is fairly well briefed when it comes to being able to provide his or her patients with beneficial and accurate information regarding mattresses and back pain. (In this regard, it is important to note that when it does come to back pain, the type of mattress that may work for one person may not be suitable for the next. This underscores the importance of seeking advice from your own health care professional.)

6 Best Choices for Relief of Sciatica Pain

The sciatic nerve proceeds through the buttocks, extends along the leg all the way to the toes. Those suffering from sciatic pain say that the pain seems to radiate through the hip along the thigh and at times is felt all the way down the front of the lower leg area. It's a tough pain to ignore, and can make sitting and sleeping very uncomfortable.

The pain is actually a symptom of an inflamed sciatic nerve which can be caused by a number of problems, including but not limited to pinched nerves, a slipped disc, or bad posture. The sciatic nerve may heal itself over a few weeks time but can take as long as several months.

Following are six of the best choices for relief of sciatica pain:*

1. Hydrotherapy

Relaxing in a hot whirlpool tub or jacuzzi can promote circulation and relax the muscle tissue; this in turn reduces inflammation. The heat can also reduce muscle spasms and the motion of the water will gently massage your back.

2. Posture and Support

Sitting for significant amounts of time on an uneven or hard surface can easily aggravate your sciatic nerve. Make sure to use proper posture as well as support when sitting in one position for lengthy periods of time.

If you spend a lot of time sitting behind a desk, use a chair that tilts and adjusts your weight. You may want to invest in an ergonomic chair that can reduce stress and ease pressure in the lower back area. In addition, sleeping on a firm, cushioned mattress can help relieve sciatic pain also.

3. Acupuncture

Acupuncture can help reduce muscles spasms and inflammation by increasing blood flow to the lower back area. It also helps relax the muscles and increases flexibility.

4. Exercise and Physical Therapy

Exercise and/or physical therapy have been proven to eliminate the pain and symptoms of sciatica in many cases. Low impact exercises like walking and water aerobics are great options for self-treatment. Physical therapy will take it a step further.

It can include a variety of techniques like massage and electro-therapies. These treatments are meant to reduce muscle spasms, pain and inflammation. Physical therapy also includes education and training to teach you proper movements and postures that can help you avoid future problems with your sciatic nerve.

5. Stretching

Stretching promotes good support for the upper and lower back. Stretching exercises for sciatica are able to relieve tightness and relax the muscles in these areas. Proper stretching techniques are also an effective preventative measure.

6. Ice and Heat

At the first signs of a sciatic nerve problem, applying an ice pack can reduce the inflammation that is causing the pain. Applying heat will help increase the blood flow to the sore area, promote flexibility and reduce inflammation. Alternating between the two will provide positive results by reducing both pain and inflammation.

*This article is not intended to treat or diagnose any illness or condition. Always consult with a physician before beginning any self-care treatment or exercise program.

Back Pain Exercises to Strengthen Lower Back

If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.

Ask a physician for advice on the best treatment, and you will likely be told, "You need back pain exercises to strengthen lower back muscles."

What Kind of Back Exercise?

Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as "slippery heels', "high heels", and "brake pedals" will strengthen your back.

Instructions for these exercises are available from your therapist or online, and no equipment is necessary for performing them.

At the Gym

Our body's cores are often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.

When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.

If your gym has a hyperextension table or bench, by all means use it regularly.

In Your Home

The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.

1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount "box" stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.

2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.

The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of low back pain.

3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.

Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.

A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.

4. If you are determined to work your "abs" - and have a little more to spend on back exercise equipment, an "Ab and back machine" will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.

All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.

Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician's specific observation.

Back Pain Cause

Nine times out of ten people diagnosing the cause of lower back pain miss the point.

People with lower back pain will be told that the cause of the pain is a herniated disc. Of course that may be right, but the question, 'What's the cause of the herniated disc?' is rarely contemplated. The diagnosis is therefore inadequate. In fact it's well nigh useless.

And if the diagnosis is useless then so is the treatment. Would you put your car in the hands of a mechanic who didn't know the cause of problem? Of course not. So why put your body in the hands of a therapist who didn't know the cause of the problem? You're wasting your money.

The ultimate cause of most herniated discs is tight calf, hamstring and buttock muscles that drag the pelvis out of alignment. It gets tilted back, rotated around and one side will become lower than the other.

The problem is exacerbated by weak trunk muscles - front, back and core. (In fact strong trunk muscles may well save you from lower back problems by acting like a corset to support the bones of the back in their misaligned state; but tight calf, hamstring and buttock muscles continue their persistent march toward dysfunction.)

Once the pelvis moves out of alignment, the bones above it get taken out of alignment, putting pressure on muscles, tendons, ligaments and discs.

Gradually over the weeks, months, years and decades the nucleus of the disc gets squeezed out. You don't know this is happening. In fact you could be 99% of the way to having a herniated disc and think your back is in great shape.

Then one day you swivel around to pick up a phone book, or put a bag of fertilizer into the trunk of your car and BAMMO, you've got a herniated disc. The immediate incident gets the blame. If it happens at work, work will get the blame and the full responsibility for fixing you up. Hello!

With a badly herniated disc you can't sneeze or cough it hurts so much. You can't put on your socks, you can't bend over the basin to brush your teeth.

In a vapid and useless explanation, your doctor will tell you your back pain is caused by your herniated disc. Your radiologist will give you no advice whatever as to the cause. They aren't allowed an opinion as to causation. Their job starts and finishes with a description of what they see on the X-ray.

WHAT'S REALLY GOING ON

You can read all about what's really going on at the Global Back Care and Egoscue websites.

You won't get much solace from the orthopods, chiros and physios. They get side-tracked by the pain; they continue to look at and rub, crunch, shock and heat up the point where it hurts - rather than teaching you to loosen the tight muscles that have caused the problem in the first place.

Two key principles:

1. Bones do what muscles tell them to do. This knocks chiropractic into a cocked hat. The physios aren't looking too good either. They'll go for the quick fix; they'll go for the palliative palpitation, then stick you in a room with ten other people and hook you up to a machine.

The long term fix is a strength and flexibility training program, though, to be fair, even in the acute phase, a few hours doing some simple stretches will relieve a lot of pain.

Any therapist that doesn't send you away having taught you a dozen or so key strength and flexibility exercises is falling down on the job. They want you to come back.

2. The cause of the pain is rarely at the site of the pain.

So there you have it. Don't ask what your therapist can do for you, ask what you can do for yourself. You can't subcontract out your own strength and flexibility training program.

You don't have to spend a fortune at the therapists, just an hour or two each night for a couple of months, doing the exercises in front of TV.

John Miller

Low Back Pain and Sciatica - Will Massage Help?

Massage is a very commonly associated treatment for those suffering with Low Back Pain or Sciatica. However, how much of a role does it play with regards to getting to the cause of the problem?

I have been a physiotherapist for over 13 years now, and although I started out using treatments such as electrotherapy, mobilisations & manipulation, my emphasis now is very hands off.

This is because the majority of low back pain and sciatica problems are caused by muscle imbalances along with how we carry out our day-to-day activities (which themselves can lead to muscle imbalances and vice versa).

Therefore, the aim of treatment should not be about applying electrical devices simply to reduce inflammation or pain messages to the brain (that's assuming these devices can achieve that anyway) or loosening up tight joints with mobilisations or manipulation, but rather addressing the cause of the problem which is resulting in the inflammation, pain and stiff joints in the first place. This is achieved by addressing any incorrect movement patterns which may have been adopted during day-to-day activities, along with an appropriate stretching and strengthening exercise programme.

What about massage?

If there are tight muscles or other soft tissues present, placing increased stresses across the low back and sciatic nerve, this will definitely be a potential cause of pain. Consequently, having a massage for those tight soft tissues will definitely help relieve the pain and tension present. However, if that is all that is done and the cause as to why these muscles and soft tissues are tight in the first place is not addressed, it is likely the pain will return sooner rather than later.

So am I suggesting that massage is not appropriate, as it does not address the cause of the problem?

Absolutely not. Massage, without doubt, can play an important role in the rehabilitation of low back pain & sciatica. It is probably the only 'hands on' treatment I use. The difference is, I use it in conjunction with an appropriate stretching and strengthening exercise programme, along with addressing any day-to-day activities or bad habits which may also be contributing to the pain. I would never use it on its own as a treatment technique.

Therefore, if you are suffering with low back pain or sciatica and considering having some massage as treatment, my advice would be go for it, as long as you do not use it in isolation. It is important you also aim to address any muscle imbalance which may be present. Unless you do this, it is likely any relief you get will only be temporary.

Finally, it is crucial I mention one last thing. I would never carry out massage on someone who was in the acute inflammatory stage of low back pain or sciatica, where even the slightest of movements hurt and the subsequent increase in pain hangs around for some time. (I often use the analogy here of if you were to hit your thumb with a hammer and how sensitive your thumb would be afterwards!) If you were to have someone massaging your back during this phase, the chances are the only thing which will be achieved is increased pain & inflammation.

Overcome Lower Back Pain - Best Method Of Exercise

Most beneficial and recommended treatment for lower back pain is exercise. The extent of suffering due to low back pain has caused tremendous loss of mobility among its patients. In a catch 22 type of situation, less movement makes the muscles stagnant and causes movement to be much more painful.

A lower back pain exercise plan if followed religiously can alleviate the pain significantly and also condition the body. Exercise is almost always ordered for back pain by doctors so it is best to get going on your own to prevent back pain in the first place. The type of exercise that you undertake and the frequency at which the exercise needs to be performed varies for individuals and their special circumstances. All the same, some form of exercise is a must to be included in a treatment plan for reducing pain in specific body areas. Exercise will also improve the conditioning of back muscles.

Lower back pain exercises are designed in such a way that the patient can continue to perform daily chores easily and also see plenty of improvement in the pain level at the same time. The physical therapist or the doctor attending to you will design a customized program. But even if not consulting a doctor or a therapist, it is still possible to take lower back pain exercise on your own. Design your own program and exercise in your own home, in complete comfort. Just remember that in the beginning you may feel the pain increase for a while. As the muscles have been favored, they will first go through a period of conditioning. Only after the conditioning is over, the pain will start reducing.

Apart from the physical, psychological benefits also result from lower back pain exercise. The patient becomes much more confident about increasing the range of motion once he or she begins exercising. It becomes quite obvious on exercising. That reduced motion feeds upon itself and the muscles become atrophied. When the mind starts focusing on pain, it creates an environment where in thinking about pain continuously makes it much worse in reality. When the mind is taken off pain, even pain sensation reduces.

While there are several lower back pain exercises, some popular and more beneficial ones include pelvic tilt, oblique crunches and small crunches, press ups, an alternating arm and leg reach, lifting of legs, and cat and camel. By increasing or decreasing the level of difficulty, these exercises can be included in any lower back pain exercise program with excellent outcome. The back becomes stronger by these exercises since the muscles become tighter. The effort during exercising enhances toning and strength of muscles. As we can se from this, remaining in bed due to pain is the worst thing that we can do to ourselves as not moving the body for any length of time actually causes the muscles to deteriorate. So the way to go forward and become healthier is to go in for lower back pain exercise.

How To Treat Lower Back Pain With Water Therapy

With so many causes of lower back pain, we all wish there were just as many cures. Unfortunately, that is not the case and those who deal with lower back pain on a daily basis spend almost as much time in a chiropractor's office as they do at home. That being said, we wanted to turn you on to a different kind of treatment using what is called water therapy.

You may not be familiar with water therapy, but there are a few other names that may be familiar such as aquatic, hydro, or pool therapy. For years, this form of therapy for lower back pain has been utilized by elderly people around your local communities. Ones who have endured such issues as fibromyalgia, osteoporosis, and other cases or forms of arthritis, water therapy has become a morning routine for many to make it through the day comfortably.

However, over the past 5-10 years, many people suffering from back pain have tried their hand at water therapy, even with issues such as tears and sprains. When in pain, the weight of your body can affect the way you exercise and when trying to heal your lower back, using water therapy will help reduce the stress of the weight. This allows you to have more flexible motions that would not normally be possible if you were trying to exercise in your home.

There are several things to think about when you have made the decision to try water therapy involving your health. Doing water therapy exercises with the guidance of a professional is important so you do not hurt yourself even more if the exercises given to you are not done correctly. Also, regular family doctors will tell you that if you have a fever, infection, or have had heart failure before, you should not be involved in the exercise. The safe thing to do is ask your doctor if he/she would clear you for water therapy.

However, if you are at home and need attention for mild backaches, try taking a warm bath. Even if you get in with your swim trunks, lay on your stomach and have someone pour water gently over the area of concern. A detachable shower-head that can be used somewhat like a hose to keep a steady run of warm water on the painful area would be a good investment. You can do this for around fifteen minutes.

A few other things that may help your pain is sitting in a sauna for a specified amount of time. Anytime you have a strained muscle saunas help because of the blood flow stimulation they help provide. However, a 20 minute sitting is about the maximum time you should spend and if you are pregnant, it's not an option to go in at all. There are heat wraps, electric blankets, and many other options to help alleviate pain, but finding the right research is the key.

If you suffer from lower back pain and are researching different types of solutions which include water therapy, you may want to consult your physician before you try any of them. All of our bodies work differently, which is why each of us is unique in our own way, but something that is said to work from an article on the Internet may not be appropriate for certain people to use, especially those that have other ailments that could be affected by trying water therapy or any other options to get better. So keep that in mind before you try everything you can find information on, because if you do it the right way you'll be better off in the long run, with the idea of lower back pain as something of the past.