Better Back Health For Life » lower back pain relief

Are Inversion Tables The Solution To Back Pain?

owner — Sun, 29 Jan 2012 23:04:30 +0000

Inversion tables are often recommended for the treatment of back pain. They are sold on the home shopping channels and are touted as the solution to one’s back pain. Are inversion tables the solution to back pain? Read the below article for one doctor’s opinion on this subject.

I am often asked in the clinic if inversion tables really work for people with low back pain (LBP). Many of my patients have seen advertisements on TV or on the inter net that promise pain relief and functional improvement with the use of inversion tables. But do inversion tables really help low back pain?

Back Pain and Inversion Tables

While doing some research into the benefits and risks of inversion therapy, also known as gravitational traction, I came across a study by Tekeoglu, et al. The study measured the amount of traction that was achieved by using inversion tables. Thirty people with low back pain were put on an inversion table and x-rays were used to measure the amount of separation of the lumbar vertebrae that occurred. A group of 30 people with no LBP were also measured.

The results indicate that both the LBP group and the no-LBP group showed distraction of the spinal bones during gravitational traction. Therefore, gravitational traction may be effective in separating the lumbar vertebrae.

Sounds great, right? But wait…does inversion traction help low back pain? While researching, I came across a website that cited the study by Tekeoglu. This website concluded that gravitational traction is effective for low back pain. Hmm. Wait a minute. The real study said that the inversion provided traction, not relief from LBP. And many high quality studies have shown that traction is not very effective in the treatment of LBP.

When choosing the treatment or modality you use to treat low back pain (or any other medical condition) you must be careful about evaluating the research. Sometimes the conclusions drawn by one group may be different than the conclusions published by the actual researchers.

The risks of inversion tables (changes in heart rate, blood pressure and eye pressure) might possibly outweigh the benefits of (maybe) reduced low back pain. Plus, inversion tables can be quite expensive.

A proven low cost treatment for LBP is postural correction and low back exercises. Your physical therapist can teach you how to care for your own back and prevent future problems with your condition.

So, in the opinion of this doctor, you should look at other alternatives to relieving your back pain. He believes that the side effects of using an inversion table might outweigh any benefits. I recommend that you visit with your own physician before you form an opinion of inversion tables as a cure or solution to your back pain.

Back Exercise For The New Year

owner — Mon, 02 Jan 2012 01:59:34 +0000

It’s a new year and most of us have been busy making New Year’s resolutions. If you have back problems, then I challenge you to make a resolution that includes back exercise for the new year. We back pain sufferers need to make a resolution to do one back exercise each day in this new year. As the following article explains, there’s no better way to avoid back pain.

Now that New Year’s is around the corner, I think a short lesson on back anatomy is in order.

Hopefully, your resolutions include committing or recommitting to doing daily back exercises. In general, the experts I interview and the research I read (not to mention my professional and personal experience) indicate that daily back exercise is, by far and away, one of the most effective means we humans have to manage back pain. (This may vary according to your diagnosis, but is the case more times than not.)

On to the anatomy lesson.

Back Exercise for the New Year

For people with back pain, my opinion is exercise selection and program design should be made with a consideration toward the way the moving pieces of the body connect with one another. For back flexibility as well as good, supportive body posture (often a key to back pain reduction), it is important to understand the way the pelvis, in particular, affects the low back.

One of the most common posture culprits affecting muscle related low back pain is the anterior pelvic tilt. Not everyone has this problem (in fact some people actually have the opposite, which is called posterior pelvic tilt). Just the same, anterior pelvic tilt is one of the most common pelvic misalignments resulting in back pain.

For the 80% of people with back pain who can aptly manage by doing daily back exercises, working on your muscles is a “low hanging fruit.” In other words, if you take some time every day to stretch and strengthen the muscles of the core, your back muscles and your hip muscles, you may quickly find that your back pain has diminished.

Now let’s put these two concepts together. I’ve already said that an anterior pelvic tilt may lead to back pain. But can you exercise that away? It turns out you probably can, at least to some degree. The reason for this is that when your quadriceps muscles (muscles at the front of your thigh) get tight, they pull the pelvis into that anterior tilt. To get started addressing your anterior pelvic tilt with exercise, try a quad stretch.

Are you with me? Are you going to commit to doing back exercise for the new year? If you do so, you will be rewarded for your efforts. You may see some relief from your back pain, and as a bonus, your overall health may improve.

To see the original source of this article, please click here.

Svaroopa Yoga for Back Pain

owner — Sat, 31 Dec 2011 02:18:12 +0000

Well, I have heard of yoga, but I did not realize that there were different types of yoga. As you can see from the article below, Svaroopa Yoga is gentle and therapeutic–perfect for rehabilitating from a back injury or back pain. This article goes into quite a bit of detail about exactly what is involved in Svaroopa Yoga for back pain and how it can help you control your back problems.

Ah, my aching back! How many times have you uttered, mumbled (or dare I say, yelled?) those words? If you are looking for an effective therapy for back pain that does not involve drugs or medical procedures and you’ve wondered about yoga but were worried you wouldn’t be able to do the poses, your worries may be over when you discover Svaroopa® Yoga.

Svaroopa yoga is gentle and therapeutic

The therapeutic value of yoga for people with chronic or low back pain has been verified in a number of scientific studies. One recent study, for example, published in the Annals of Internal Medicine, reported that 12 weeks of yoga instruction for adults with recurrent or chronic low back pain “led to greater improvements in back function than did usual care.”

Not all styles of yoga are alike, and that statement is certainly embodied in the form of yoga known as Svaroopa yoga. The word svaroopa is Sanskrit and means you get to know yourself at the deepest level of your being.

Svaroopa yoga is a therapeutic style based on yoga poses (asanas) called core opening. Core opening means the poses involved in this yoga practice relieve pressure from the spine. Basically, Svaroopa yoga positions can release the tension that affects the muscle layers around the spine.

Core opening also has a positive impact on the internal organs and glands, which then allows the body to function in harmony. The concept of core opening can relieve back and neck pain, shoulder tension, and a number of other benefits.

According to Terry Gardner, director of the Rehoboth Beach Yoga Center in Rehoboth Beach, Delaware, and a Certified Svaroopa® Yoga Teacher, Embodyment® Practitioner, and Meditation Teacher, “This style of yoga unravels pain.” Gardner and her staff, who work with many people who suffer with back pain, neck and shoulder pain, as well as headache/migraine, digestive disorders, high blood pressure, and stress, continually witness the therapeutic value of this form of yoga.

Svaroopa yoga does more than relieve the ills of the body, however. True to the yoga tradition, Svaroopa yoga can help restore mental clarity, promote a sense of inner peace and calm, and improve self-awareness of body, mind, and spirit.

A session of Svaroopa yoga

Among the “secrets” of Svaroopa yoga are positioning of the body at precise angles, gentle hands-on adjustments from professional teachers to help the body gradually open to the therapeutic experience, breathing practice, and the use of soft blankets as props.

A session of Svaroopa yoga typically begins with shavasana (or savasana), or the corpse pose, but not the traditional pose that comes to mind where you are lying flat on your back on the floor. Shavasana is a time to settle into your body and your spine and to calm the mind.

In Svaroopa yoga, you lie on a soft blanket with your knees gently lifted and supported by blankets while your feet rest on a soft block. Your arms rest comfortably at your sides, and you are covered with a blanket.

After about 10 minutes of shavasana, there is a guided breathing session, followed by the yoga poses. This portion of the session may include positions that focus on lower spinal release, upper spinal release, the neck and shoulders, abdominals, balance, or seated poses and twists, all led by the teacher who provides gentle hands-on support for each participant as needed based on his or her needs.

A Svaroopa yoga session ends by returning full circle to shavasana. There are different levels of participation, including beginning, continuing, and advanced (deeper) classes.

Certified Svaroopa Yoga teachers complete a rigorous instruction and training course of 500 hours or more, including anatomy and physiology, pose adjustments, and meditation. There are certifications for pregnancy, back, medical yoga therapists, and more.

Svaroopa yoga is a yoga style that can benefit just about anyone, especially those with back pain, and is enjoyed by individuals with hip replacements and knee surgery. It is important to seek instruction from a Certified Svaroopa Yoga teacher and fully inform him or her of your condition and limitations so you can experience optimal benefit in body and spirit from your yoga sessions.

So, now that you have a better understanding of Svaroopa yoga, do you think it might be something that you would consider? Anything that can help relieve your back pain without the use of drugs can only be an advantage. And any form of yoga can also be a great release for any stress you may be suffering. Svaroopa Yoga for Back Pain could lead to some significant relief. Check out the video below with some information.

To view the original source of the article, please click here.

Svaroopa Yoga for Back Pain

Walking For Your Back Health

owner — Fri, 30 Dec 2011 02:43:46 +0000

If you are not the type that likes to exercise or have trouble getting motivated to exercise, this article makes a very good case for a simple and effective exercise program that can help minimize your back pain. Walking for you back health just a few times a week can result in some amazing improvement in your back health.

Back trouble can bring in unbearable pain to your back. It can be triggered by many things such as unexpected movement or too much movement. It causes you to feel like you don’t want to move around anymore and just lay down all day so you will not experience such discomfort again. Amazingly enough, there’s a need for you to move and to exercise. You have to keep you body active by doing correct exercises specifically for your back because this really helps cope with the pain you are feeling.

Walking For Your Back Health

If you are not exactly the “working out type” and think that this is too difficult, you’re in luck. The exercises that I am about to introduce are simple and easy to do. It can be done by virtually anybody and the best thing about it is that it is as good as difficult exercises. Not everyone has the time to go to the gym and work out and this is totally comprehensible. Back pain certainly constraints what you can do but certain exercises are not part of that limit.

To get started on exercising your way to back pain treatment, you can begin by simply having a 20 minute walk on a constant basis. It’s that simple and this isn’t that much to ask since you are likely doing this every day. However put aside a little time to really target this and look for an ideal walking location. Doing this for no less than 3 times per week is enough to get excellent results for your back pain. These good results are specifically bolstering the key muscles in your legs helping ease the pain in your back for better management. I might love to add that proper attire is critical to not cause more pain for you. You’ve got to be at ease and comfortable to get the most out of it.

Back trouble can bring in unbearable pain to your back. It can be triggered by many things such as unexpected movement or too much movement. It causes you to feel like you don’t want to move around anymore and just lay down all day so you will not experience such discomfort again. Amazingly enough, there’s a need for you to move and to exercise. You have to keep you body active by doing correct exercises specifically for your back because this really helps cope with the pain you are feeling.

If you are not exactly the “working out type” and think that this is too difficult, you’re in luck. The exercises that I am about to introduce are simple and easy to do. It can be done by virtually anybody and the best thing about it is that it is as good as difficult exercises. Not everyone has the time to go to the gym and work out and this is totally comprehensible. Back pain certainly constraints what you can do but certain exercises are not part of that limit.

To get started on exercising your way to back pain treatment, you can begin by simply having a 20 minute walk on a constant basis. It’s that simple and this isn’t that much to ask since you are likely doing this every day. However put aside a little time to really target this and look for an ideal walking location. Doing this for no less than 3 times per week is enough to get excellent results for your back pain. These good results are specifically bolstering the key muscles in your legs helping ease the pain in your back for better management. I might love to add that proper attire is critical to not cause more pain for you. You’ve got to be at ease and comfortable to get the most out of it.

If you’re not convinced on how effective this simple exercise can be, go on and do a little research. There have been an of claims that walking on a regular basis will not only boost main muscles in your legs but also stretches out your strained ligaments and nerves. Having sore and strained ligaments and nerves weaken your back pain so treating them will really help. After trying this out, you’ll soon find out that this straightforward exercise is actually effective and you should keep on doing this for proper upkeep.

In addition, it is also crucial to know and understand the causes of back pain . From this you can identify which exercises you can’t do dependent on the gravity of your condition. But for an easy walking exercise, there really isn’t a need to worry because it’s a light but effective exercise fit for any able individual.

Walking can be rather enjoyable. Get out in the fresh air and walk around your neighborhood–get acquainted with some of your neighbors. If the weather is unsuitable for walking outside, head to the local mall and walk there with the other mall walkers. You might make some new friends. Before you know it, you’ll have at least 20 minutes of walking under your belt and will undoubtedly feel better for it–physically as well as mentally! Walking for your back health–make that a New Year’s resolution!

To view the original source of this article, please click here.

Back Pain and Home Remedies

owner — Wed, 28 Dec 2011 18:47:21 +0000

Those of us with back pain are always looking for some relief. We’ve tried chiropractors, orthopedic doctors, physical therapists, pain medication, you name it. However, not many people think of back pain and home remedies in the same thought. Home remedies are nothing to laugh at. After all, what did our ancestors use for back pain relief back before there were prescription medications, ibuprofen and acetaminophen? They, of course, used home remedies. Some of them are quackery, but there are actually some which really do work. The following article gives a few examples of some home remedies that you might consider the next time you have an attack of back pain.

Backache is the most common ailment which is troubling the man-kind from ages. It is causing uneasiness in the present

Back Pain and Home Remedies

generation as well. Lower back pain, back pain or lumbago is a discomfort in the lower back region. The pain may vary from mild to severe. The intensity of pain varies from one person to another. The pain may be a sudden attack or take a chronic form and thus called acute form. In acute form, the pain starts suddenly whereas in chronic form, the pain may last for 3 – 4 months. This is a most common problem in pregnant women because of stretching of ligaments around uterus. There are some home remedies for back pain which help in treating the condition to some extent. Here are some of them.

Back Pain Home Remedies:
Home remedies for back pain are used with more safety compared to drugs, particularly pregnant women. Following are some remedies for backache:

Massaging: Massage the affected area with the herbal oils using knuckles and slowly increase the pressure. You will feel better after a few minutes. This helps to relieve tension and also relaxes the muscles.

St. John’s Wort: Application of St. John’s wort oil gives relief from the pain.

Eucalyptus oil: This is another beneficial remedy for back pain. Massage the affected area with eucalyptus oil. You can also use mustard oil for massaging.

Basil: Take a cup of water and boil 10 basil leaves in it. Boil the decoction until it reduces to half the quantity. Let it cool and later add salt to it. Drink this mixture every day. If you have severe back pain, drink it twice a day.

Garlic: Another effective home remedy is garlic. Include garlic in your diet.

Guggulu: Every day eat half a tablespoon of guggulu after having meals. This must be taken twice a day with the warm water.

Ice: Ice also helps in reducing the inflammation of the back pain. Switch to hot packs after a few days.

Diet: Include lettuce, cucumber, cabbage, carrot, tomato and also include two lightly cooked vegetables like carrot, spinach and cauliflower in your diet.

Exercising: Exercise regularly for about 30 minutes.

Honey: Add a tablespoon of honey to a glass of warm water and drink it. This soothes the back pain.

Vitamin C: In some cases, vitamin C deficiency can also lead to backache. Hence, increase vitamin C intake in the diet.

Reduce weight: If you are overweight, first reduce weight, as spine cannot bear the extra pressure.

Tips to Prevent Back Pain:
Bend Knees: While lifting heavy objects, first bend your knees. This prevents the tension in lower back which results in the damage of spinal cord and back muscles.

Do not twist: While lifting objects, do not twist. This will have bad impact on the vertebrae.

During pregnancy: During the last couple of months of your pregnancy, do not lift heavy objects.

So, don’t be afraid to try some of these home remedies. They may not totally eliminate you back pain, but they can possibly give you some relief. The good thing about home remedies is that they are non-invasive and usually use items which are readily available at home or over the counter. Back pain and home remedies do go together. Don’t be afraid to try!

Back Pain Mistakes

owner — Mon, 26 Dec 2011 22:00:29 +0000

If you are new to back pain, that pain can make you the victim of confusion and uncertainty. Pain can do funny things to your mind. It can distract you and make it difficult to make rational decisions. The following article with give you some things to think about regarding back pain and will hopefully help you from making back pain mistakes.

As a former back pain sufferer and someone who specializes on healthy aging issues, I constantly run into people who have back problems. So many of these people make the same mistake I made when dealing with their back pain. Here are five mistakes I made and I believe most back pain sufferers make.

Denial: Boy this was me! I have always kept myself in good shape. So how could I possibly have a herniated disc? The truth is anyone can have a herniated disc; some may even have a ruptured disc and not even know it.

Ignoring The Pain: Because I was in denial I thought the pain was simply another sore muscle or pulled muscle caused by over doing it. So I took a couple of aspirins and rubbed in some heat rub. The problem is that in ignoring the pain or acknowledging that it could be something worse than a simple muscle sprain, I only made the situation worse.

Not Treating The Real Cause: Once I realized that the pain was caused by something more than a pulled muscle I started treating the symptoms not the cause. This seemed to make sense at the time after all I was seeing a specialist and doing rehab. In my ignorance back surgery made sense. Unfortunately after a “successful” surgery the pain was still there. Why? Because the surgery although it fix my herniated disc still did not treat the underlining problem which was muscle imbalance.

Not Being Your Own Advocate: Because I denied it was a back problem and thought I was too fit to have a herniated disc I did not take control. I firmly believe that whatever your illness or injury it is vital to be your own advocate. Of course I am not saying to ignore your doctor’s advice; certainly your health care professions have your best interest at heart. What I am saying is that it important to fully understand your options and the risks/benefits involved. Ask questions, research your condition and be aware of the choices you have available to you.

Not Following Through With Your Treatment: It is amazing to me how many back sufferers do not complete their treatment. They make the mistake of not finishing their rehab or not continuing their exercise program after their rehab is finished. I am a big believer in taking preventive measures where my health is concerned.

Back problems are serious business! Ignoring the pain or not properly taking care of your back pain are mistakes you can’t afford to make. My advice to back pain sufferers is to take action, be your own advocate and stick with your rehab/exercise program. Don’t make the five mistakes many back pain sufferers make. These mistakes will only make your back pain worse and delay or prolong your recovery.

Good advice for a person having back pain for the first time, as well as for those of us who have had back pain for several years. Don’t ignore any pain, back or otherwise. Ignoring pain can possibly lead to worse pain.

To see the original source of this article, please click here.

The following videos actually outline 7 mistakes that people often make with back pain.

Back Pain Mistakes

Back Pain and Sciatica

owner — Sun, 25 Dec 2011 22:32:01 +0000

Take it from someone who knows, back pain is bad, but I have never, ever experienced any more excruciating pain that sciatica. In my experience, sciatica felt like a red-hot iron was pressing against the back of my leg, 24-7. I’m know that there was some back pain involved as well, but frankly I really didn’t notice it that much back then. Back and sciatica is the subject of the article below. It mainly relates to athletes, but offers some good advice for all of us that suffer from back pain and sciatica.

Sciatica is a common problem for many people, including athletes, and can lead to pain that will radiate from the lower back to the leg. Sciatica is essential not a medical condition, but rather a severe symptom, caused by pressure on the sciatic nerve. It is important for an athlete to recognize the symptoms of sciatica, because it can hinder his or her athletic ability, and eventually lead to severe back or leg complications.

Here is what every athlete should know regarding the symptoms and treatment of sciatica, so that he or she can get a diagnosis, and continue to play sports as desired.

Sciatica Symptoms

An athlete needs to be very aware of the symptoms of sciatica, in order to prevent

Back Pain and Sciatica

the condition from getting worse. Some of the most obvious symptoms of sciatica include lower back pain, pain that radiates down to the legs, and a feeling of pins or needles in the legs. The pain in the back might be sharp at times, especially if an athlete is playing sports, and it will get worse if he or she continues the activity. An athlete might also notice that the pain increases while coughing, sneezing, and even sitting down after strenuous activity. If an athlete chooses to lie down, he or she might notice the pain eases, especially if he or she is lying on a certain side of the body. There will also be noticeable pain if an athlete puts pressure on a certain part of the lower back, and he or she might be able to feel a small lump in the back. Muscle spasms might also accompany the lower back pain, and an athlete will be able to feel the spasms occur, especially if he or she is sitting down at a table or desk. The spasms might only last a few seconds, but can last hours, and it will feel like a knife being stuck into the back. An athlete might also notice discomfort or pain in the leg, which will get worse after he or she stops physical activity, and spasms could also occur in the leg.

Sciatica Treatment Options

Treatment options that are available for sciatica are fairly general in nature, but an athlete should always seek medical advice if the pain persists. The persistent pain could be a sign of a herniated disc or other serious medical condition, and an athlete should stop all physical activity until the medical condition is treated. One of the most common treatment options for an athlete with sciatica is bed rest. An athlete should stop all participation in sports during this time, and focus on lying in bed, and in a position which can relieve pressure on the sciatic nerve. An athlete could also choose to take anti-inflammatory medications, which can relieve the inflammation around the sciatic nerve. Prescription pain medications or over-the-counter pain medications can be used to alleviate the pain associated with sciatica, and a back brace can be used to apply support to the lower back. An athlete should also seek out a sports doctor if the sciatica does not improve, since a sports doctor can help provide treatment specifically to help him or her get back to normal activity, especially if the injury was sports related. A sports doctor can determine the exact cause of the sciatica, use mobilization treatments for the spine, prescribe medications, and can give an athlete a sports massage. A sports massage can help relieve the pressure around the sciatic nerve, and can be beneficial for any other sports injuries. An athlete might also consider doing simple exercises to alleviate the lower back pain, which can help provide flexibility to the muscles, and take pressure off of the sciatic nerve. An athlete should focus on back exercises and leg exercises, since these are the specific regions that sciatica hits the hardest. If an athlete gets proper treatment, then he or she will be back playing sports within a matter of a week or two.

So, if you have been involved in some physical activity or exercise and start experiencing a sharp, hot pain down the back of your leg, then you are probably the unfortunate recipient of sciatic pain. The following video will give you some suggestions for immediate treatment and, hopefully, some relief.

Back Pain and Sciatica

If, however, you are not a lot better in a few days, then you probably need to see a doctor who may prescribe some physical therapy and some pain medication. Back pain and sciaticaare not fun, so don’t be afraid to seek some professional medical help to lessen your suffering and give you some relief.

To view the original source of this article, please click here.

Back Pain During The Holiday Season

owner — Sat, 24 Dec 2011 21:32:15 +0000

The holiday season brings us a lot of things, i.e. good food, gifts and fellowship with friends and family. But, unfortunately, sometimes we also get back pain during the holiday season. Hanging lights and other decorations for the season, traveling and other activities add to the stress of our lives, which in turn can add to our back pain. The article below, from two doctors, gives us some suggestions on how to avoid an increase in back pain during the holiday.

Drs. Peter Moley and Alice Chen, both physiatrists in Greenwich, see a large increase in patients suffering from back pain between now and the end of the year. “For some, it starts when people try to lift a heavy package and hurt their backs,” says Dr. Chen, who lives in Weston and will be joining the Affiliated Physicians Office of Hospital for Special Surgery in Greenwich in early January.

Once someone has back pain — and the most common area is the lower back — there’s an 80 percent chance they will have back pain again, according to Dr. Moley, who lives in Darien and sees patients at the Affiliated Physicians Office in Greenwich and at Hospital for Special Surgery in Manhattan.

Physiatrists are specialists in the nonsurgical treatment of muscle and joint conditions, as well as spinal and sports-related injuries. Drs. Chen and Moley say back pain is the most common reason for patient visits. Indeed, it’s the leading cause of disability in Americans under age 45. More than 26 million Americans between the ages of 20-64 experience frequent back pain.

It often gets worse this time of year, and the doctors point to a number of reasons.

Back Pain During The Holiday Season

Stress is a major culprit. It tends to make back pain worse, according to Dr. Chen. “People think it’s a happy time of year, but it’s also very stressful,” she says.

“People are running around shopping, they’re trying to meet deadlines. People are stuck in traffic and they’re in their car longer, which may lead to back and neck pain. They’re walking in the mall for hours with heavy packages. It can be an emotional and sad time for people who have lost family members. All of these factors can lead to back pain or make a minor problem worse.”

Even everyday chores at home can cause problems because there’s so much more to do this time of year. “I’ve seen people develop back pain after standing for many hours when cooking for the holidays. I’ve treated patients with neck and hand injuries from frantically knitting or crocheting for hours on end to finish a project for the holidays,” Dr. Chen says.

Research shows that emotional stress or mental pain can turn into physical pain. Depression and stress deplete certain brain chemicals that play a role in controlling pain, according to Dr. Chen. When these chemicals are diminished, pain gets worse.

With so much to do, people also get run down this time of year. “You don’t sleep well, you many not have time to eat right, you don’t have time to exercise. It’s no wonder we see more patients this time of year,” Dr. Moley says.

Drs. Chen and Moley have the following tips to maintain spine health and enjoy the holidays pain-free:

Put things in perspective.

Make sure you’re getting enough rest.

If a package is heavy, ask for help. If you do lift, remember to bend from the KNEES.

Slow down and take breaks. Don’t overdo it.

Stay focused on the task at hand and be mindful to avoid an accident.

Don’t forget to do your exercises and stretching during the holiday season.

Don’t say “I don’t have time to attend to my pain.” Don’t ignore initial symptoms.

If you do develop back pain, the doctors advise resting for two days and taking an anti-inflammatory medication such as ibuprofen. If the pain is not better in two days, or if you have sharp, excruciating pain that radiates down your leg, see a doctor.

Dr. Moley says when you see a physician, the doctor should spend ample time with you, taking a good medical history, performing a physical exam and ordering appropriate diagnostic tests, such as x-rays. “The doctor must spend time with the patient to get to the root of the problem and prescribe the best individualized treatment plan,” he says. “Our goal is to restore function and mobility, and once the patient is pain-free, we encourage him or her to develop good habits to maintain spine health for life.”

Not only are these suggestions good for lessening back pain during the holiday season, they are also good suggestions for the entire year. Any habits that you can acquire that will improve your back health are to be taken seriously. So, while having a good time during the holiday season, please also take precautions with your back health.

To view the original source of this article, please click here.

Back Health – Train Your Back Muscles

owner — Fri, 23 Dec 2011 03:18:36 +0000

As the article states below, if you are going to start an exercise program for your overall health, your first consideration should be to train your back muscles. Strengthening of these core muscles of your body will influence your overall health and, in particular, your back health.

1. Your Goal

If you’re new to exercise the most important area of your body to strengthen is your lower back. If you are just starting to clock up some mileage for your first 5k this might find that this is one of the areas that start to ache post workout. A strong lower back not only protects you when you exercise, but improves your posture too as it will boost the weaker muscles that are pulling your spine out of alignment.

Back Health - Train Back Muscles

Primary Muscles Targeted

Latissimus dorsi
Erector spinae
Multifidis muscle

Anatomy lesson
The back provides support for the head and trunk of the body, strength in the torso, as well as a great deal of flexibility and movement. The upper back has the most structural support, with the ribs attached firmly to each level of the thoracic spine and very limited movement. The lower back helps you bend forward and backward and is also involved in twisting too. It also supports the upper back and protects ligaments, nerves and tissues.

Details
You’ll need a TRX, Bosu ball, medicine ball and barbell. Find these in all good sports stores.

Tried By
Shape reader model and former cross country runner Anthea Ayache, Senior News Presenter at Radio 2, hits the bricks when she wants a workout. “I love running in outdoor spaces and on cool winter days there’s nothing I like better than to go for a run around the Marina.” And if time is tight thanks to her hectic work schedule she still manages to squeeze in a few kms: “I don’t get home till after 8.30pm so rather than miss out on my workout I hit the treadmill in the gym in my apartment as it’s quick and convenient.”

2. Barbell row

Works lower back, glutes and arms
> Stand with feet about hip-distance apart Hold the barbell a little bit wider than your shoulders. Bend forward at the waist until you are at 45 degrees. The barbell should be level with your thighs. Bend the elbows and pull the barbell slowly towards your stomach. Slowly return to the start position. Keep your stomach pulled in to protect your back. Do 12 to 15 reps and three sets.
Trainer’s tip: Make sure that your hands are wider than your shoulders when you do the barbell row. This will help you recruit more muscle fibres and make the exercise more challenging.

TRX back row

Works lower back and abs
> Hold your body straight at an angle diagonal to the floor. Grab the handles of the TRX with your arms straight. Bend your elbows and pull yourself upwards until your chest is level with the handles of the TRX. Now slowly lower yourself back down. Do 12 to 15 reps and three sets.
Trainer’s tip: Keep your stomach pulled in at all times to maintain good postural alignment. And keep that breathing slow and steady to help you with your workout.

Medicine ball lift

Works lower back, arms and core
> Lie face down with the Bosu ball under your stomach. Keep your legs straight and have your toes resting on the floor. Hold your arms straight out in front of you, grip a weighted ball and raise it up to a count of three and then slowly back down. Do 12 to 15 reps and three sets.
Trainer’s tip: If you’re a beginner, ditch the medicine ball and do this exercise just using your own body weight. Then once you’ve perfected your technique use the medicine ball to add resistance and really give your lower back muscle a workout.

Trainer’s Strategy

“The main reason for selecting these three exercises is to strengthen the lower back. The barbell is an isolated movement that focuses on stability, while the TRX suspension trainer and the BOSU ball are both functional pieces of equipment, which means you will be able to challenge more muscles than just the ones in your lower back,” says Nathan Group GX Training Manager, Fitness First.

As we always emphasize, be sure to consult a physician before starting an exercise program. Training your back muscles–the core muscles–can be a very important part of your overall health. And it is also vital to avoiding or overcoming back pain. The key to your back health is to train your back muscles.

Back Pain and Christmas

owner — Thu, 22 Dec 2011 02:41:40 +0000

Christmas-time is normally quite stressful because of the rush to buy presents, the travel time to get to relative’s homes, the preparation of holiday meals, etc. The following article offers some common-sense, practical suggestions on how to keep from channeling this stress into back pain. After all, Christmas is meant to be a time to enjoy family and friends, good food and happy times. Back pain and Christmas do NOT go together!

The lead-up to Christmas is one of the busiest times of the year because everything hangs on the success of the big day. However the emotional and physical stress we often suffer beforehand can hamper our enjoyment and even cause us pain.

Back Pain and Christmas

Here, osteopath Paul Clusker offers his top Christmas survival tips:

Planning

A little goes a long way; try to organise so that other people can help you with all the things you need to do.

In the morning, try to do some squat exercises with your feet flat on the floor (stretching the spinal cord keeps the spinal canal more open).

At the end of the day lie on the floor and bring your knees gently up to your chest and hold for a few seconds, do this for several repetitions to release any tension you may have in your back.

Shopping

• Think about your footwear before you hit the shops and wear comfortable, supportive shoes.

• Make sure you balance the weight you are carrying and, if necessary, make more than one trip.

• Take regular tea breaks and rest your feet.

• Wrap your presents either sitting at a table or standing at a work surface at waist height, not on the floor. People who sit cross legged and lean forward to wrap presents for hours can become stiff and could suffer from a locked up back.

The big day

• Avoid ‘turkey back’ – when putting a heavy turkey into a low level oven keep your back straight, bend from the knees and stay close to the oven, so you are not over-straining.

• Keep mobile and take some gentle exercise to work off the Christmas feast.

So, do your best to enjoy the Christmas season with as little stress as possible. Stop and take a deep breath occasionally and follow the above tips so that you don’t have to contend with back pain and Christmas at the same time. And have a Happy Holiday!

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