Here's another article on reducing back pain that has worked great for me: Back pain is a big deal. I've seen how patients suffer with it. I've heard the stories about missed work and lost wages. I know the toll that back pain takes—physically, financially, and emotionally.
I saw a patient just the other day that was at her wits end. She asked me about surgery, but I reserve this option only for when the back is seriously injured. I suggested she explore some other options that are safer, less expensive, and effective ways to treat back pain.
Today I want to share five pain-relieving strategies with you that I've seen work successfully in my practice.
#1 Visit Your Chiropractor: Many people, especially doctors in my profession, question the value and safety of chiropractors. But, according to research reviewed by Orthopedics Today, chiropractic medicine has a high level of patient satisfaction and a low risk of side effects. Often back pain can come from misalignment in your spine. A chiropractor can help you restore your mobility and reduce your pain. I do offer one bit of cautionary advice when seeking a chiropractor—choose one who recommends stretches to prevent a recurrence of the condition.
#2 Make Stretching a Part of Your Daily Routine:Regular, gentle stretching can help to prevent injuries and may offer some pain relief throughout your day. If you have a Yoga center near your home I suggest this form of exercise as a great way to help stretch those back muscles. If not, here’s a good and easy stretching exercise to alleviate and in some cases eliminate back pain!
For the lower back, I recommend that you lie flat on the floor on your back. Bend one leg at the knee so that your foot is flat on the floor. Extend the opposite arm out to the side, letting it rest on the floor. Look in the direction of your arm. Gently let your raised leg fall over your straight leg. Do not force the stretch past the point of comfort. Hold the stretch for four deep breaths.
For the upper back, sit in a chair and give yourself a hug. Do this by grabbing your opposite shoulder with each hand. Holding your shoulders, look down. Again, hold the stretch for four deep breaths. When you do this, one arm will be above the other. Once you complete the stretch, switch so that the other arm is on top and repeat the stretch.
Ask your chiropractor or orthopedic doctor for additional stretches.
#3 Take a Vitamin B Complex:People with healthy vitamin B levels are less likely to experience chronic pain. Different types of vitamin B relieve pain in different ways. If you have ongoing back pain, adding a vitamin B complex may help to reduce your symptoms.
#4 Take an Omega-3 Supplement:Omega-3 fatty acids have proven anti-inflammatory properties and can play an important role in pain management. They are also good for your heart and will give your mood a lift, so you've got nothing to lose by trying this supplement.
#5: Take Melatonin Before Bed:There are a number of studies that show taking melatonin before falling asleep at night can reduce pain caused by a number of things. One animal study suggests that melatonin may not only relieve back pain, but may promote healthy tissues in the spine.
These 5 back pain remedies are safe and free from dangerous side effects. Wouldn't it be great if you could avoid dangerous surgeries and expensive drugs? Give these a try and see if you find relief.
Mark Bromson M.D.
Saturday, September 29, 2007
Thursday, September 27, 2007
Easy back workouts that work your back and abs
Want an easy way to workout your back and abs? Here are the best back workouts that work your body, yet are easy to do.
Easy Back Workouts
One of the easiest back workouts you can do is also very good for your back and abs. This will help you strengthen your back and help you improve posture. Here's how you do it.
Get on your hands and knees on an exercise mat. Look straight ahead, and align your back so that your spine is pointing like an arrow behind you.
What you want to do is allow your pelvis to drop toward the floor. Tightening up your abs will help you work them very well while you're doing these strengthening back workouts.
Don't push your pelvis, just allow it to drop. Your butt will be pointing out more, and your chest will be extended. Then you will lift your pelvis back up.
Keep your abs tightened and hold this position for five seconds. Then you will allow your pelvis to drop again. Repeat this exercise up to 15 times.
Start out with what feels comfortable for you. You can then work up to 15 repetitions. This is one of the easiest back workouts you can do, and it's low impact and will not damage your back.
This is a great way to learn how to have good posture. A great tip for posture is to point the bottom of your sternum and your tail bone to the floor.
Stand up straight and imagine that your spine is an arrow pointing at the floor. Doing this and the great workout above will strengthen, and exercise your back.
Discover how to chisel and strengthen your back at Back Workouts. Jessica S also owns Celebrity Workouts and Pilates Workouts.
Easy Back Workouts
One of the easiest back workouts you can do is also very good for your back and abs. This will help you strengthen your back and help you improve posture. Here's how you do it.
Get on your hands and knees on an exercise mat. Look straight ahead, and align your back so that your spine is pointing like an arrow behind you.
What you want to do is allow your pelvis to drop toward the floor. Tightening up your abs will help you work them very well while you're doing these strengthening back workouts.
Don't push your pelvis, just allow it to drop. Your butt will be pointing out more, and your chest will be extended. Then you will lift your pelvis back up.
Keep your abs tightened and hold this position for five seconds. Then you will allow your pelvis to drop again. Repeat this exercise up to 15 times.
Start out with what feels comfortable for you. You can then work up to 15 repetitions. This is one of the easiest back workouts you can do, and it's low impact and will not damage your back.
This is a great way to learn how to have good posture. A great tip for posture is to point the bottom of your sternum and your tail bone to the floor.
Stand up straight and imagine that your spine is an arrow pointing at the floor. Doing this and the great workout above will strengthen, and exercise your back.
Discover how to chisel and strengthen your back at Back Workouts. Jessica S also owns Celebrity Workouts and Pilates Workouts.
Wednesday, September 26, 2007
7 Steps to Eliminate lower back pain-Permanently
Do you suffer from Lower Back Pain? Would you like to move around free and easily, being able to do sport or just play with your children… without the fear of your lower back pain getting worse?
Well, you are in good company. Over 80% of adults experience lower back pain at some stage. Most leave it for months or years before they do anything about it. Yet there are some simple steps to follow that can eliminate your lower back pain – completely and permanently.
Step 1: Muscle Stretches Yes I know you know about stretches. There are countless ones about and all say they are the miracle cure to your lower back pain… only if you do them this way or that.
But there are no miracle stretches. Sure there are better ways to stretch, but the most important aspect is not how to stretch. The most important aspect of stretching is stretching the right muscles at the right time. There are certain muscles that cause lower back pain. Stretch these and lower back pain will ease, stretch them at the right time and you will not only remove lower back pain you will improve your flexibility in half the time or quicker.
Step 2: Muscle Strength So which gym am I promoting or which type of exercise is best. In fact – if you don’t improve the nerve supply or the blood supply to your muscles, no exercise will create the benefits you need. If a muscle has its’ nerve or blood supply compromised, then no matter which exercise you do, the muscle will not gain strength.
Without muscle strength, you fail to have your joints supported. Also if one muscle is too weak it can callow another to tighten. So you need to know the best stretches and strengthening techniques or your muscular system will not heal 100%.
Step 3: Joint Mobility Your joints need to move freely and easily. If the joint gets “sticky” then the muscles around it will tire out or tighten up. If a joint moves well the muscles are able to function correctly and stay in their ideal state of tension.
But… surely moving joints is in the domain of Chiropractors, Osteopaths and Physio’s. Actually there are many techniques that you can use at home to get your joints moving freely and easily. Add in the muscle techniques and the major causes of lower back pain are eliminated, simply and easily.
Step 4: Inflammation Inflammation can be removed through medication, supplements, Homeopathics and other natural products. You can also use Acupressure or Acupuncture (although Acupuncture is hard to use at home – who wants to stick needles in themselves anyway) which are both highly effective at removing inflammation.
If your joints are tender to touch, if your muscles are sensitive also, then inflammation is likely there. Removing it helps the area heal faster. Left there too long and the area will stiffen and become slower to heal, and even scar tissue can form as a protection.
Step 5: Posture Is you posture correct, do you stand up straight? Well don’t be alarmed, neither of these is important. Posture is a function of lower back pain, energy levels and general health. If you are suffering lower back pain, then your posture changes to accommodate it. If you are tired then you will slouch and have a less ideal posture. Posture is important to help the long term removal of lower back pain and the next step is vital in all postural issues.
Step 6: Rest Rest means rest. Yes you should relax and rest, stop using your spine each day for at least an hour. Take time here and there to lie down and stop fighting gravity. Gravity is the biggest cause of stress on your spine and muscles.
Lying down is the only way you can rest against gravity. If you lie down a few times a day then your muscles will not tire as easily, joints will have less pressure on them, your disc in your spine will not be squeezed as often and your energy levels in general will be better.
All you need to do is every few hours, take a 5-10 minute break and lie on the floor. When you get home and watch TV, lie on the floor or sofa to rest while you watch the TV. All these help to ease tension off your spine and will also benefit your posture – as if you are less tired, if your muscles have more energy – your posture will improve.
Step 7: Seek Help If in doubt seek help, if lower back pain persists see your doctor. Lower back pain will usually ease itself within a few weeks. If you use the steps above then you can shorten this time considerably. However if lower back pain persists… seek help. If you follow these 7 steps to eliminate your lower back pain, you will find pain disappears quickly and easily. If you fail to complete any of these steps, or worse if your practitioner does, then lower back pain will return at some stage. To find out which muscles to target, how to move your joints and all the details on the other steps just visit our web page on lower back pain.
Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991. His newly launched web site The Back Pain Advisor - http://www.back-pain-advisor.com/ - strives to give you valuable and expert advice, tips and information on your back pain issues.
Well, you are in good company. Over 80% of adults experience lower back pain at some stage. Most leave it for months or years before they do anything about it. Yet there are some simple steps to follow that can eliminate your lower back pain – completely and permanently.
Step 1: Muscle Stretches Yes I know you know about stretches. There are countless ones about and all say they are the miracle cure to your lower back pain… only if you do them this way or that.
But there are no miracle stretches. Sure there are better ways to stretch, but the most important aspect is not how to stretch. The most important aspect of stretching is stretching the right muscles at the right time. There are certain muscles that cause lower back pain. Stretch these and lower back pain will ease, stretch them at the right time and you will not only remove lower back pain you will improve your flexibility in half the time or quicker.
Step 2: Muscle Strength So which gym am I promoting or which type of exercise is best. In fact – if you don’t improve the nerve supply or the blood supply to your muscles, no exercise will create the benefits you need. If a muscle has its’ nerve or blood supply compromised, then no matter which exercise you do, the muscle will not gain strength.
Without muscle strength, you fail to have your joints supported. Also if one muscle is too weak it can callow another to tighten. So you need to know the best stretches and strengthening techniques or your muscular system will not heal 100%.
Step 3: Joint Mobility Your joints need to move freely and easily. If the joint gets “sticky” then the muscles around it will tire out or tighten up. If a joint moves well the muscles are able to function correctly and stay in their ideal state of tension.
But… surely moving joints is in the domain of Chiropractors, Osteopaths and Physio’s. Actually there are many techniques that you can use at home to get your joints moving freely and easily. Add in the muscle techniques and the major causes of lower back pain are eliminated, simply and easily.
Step 4: Inflammation Inflammation can be removed through medication, supplements, Homeopathics and other natural products. You can also use Acupressure or Acupuncture (although Acupuncture is hard to use at home – who wants to stick needles in themselves anyway) which are both highly effective at removing inflammation.
If your joints are tender to touch, if your muscles are sensitive also, then inflammation is likely there. Removing it helps the area heal faster. Left there too long and the area will stiffen and become slower to heal, and even scar tissue can form as a protection.
Step 5: Posture Is you posture correct, do you stand up straight? Well don’t be alarmed, neither of these is important. Posture is a function of lower back pain, energy levels and general health. If you are suffering lower back pain, then your posture changes to accommodate it. If you are tired then you will slouch and have a less ideal posture. Posture is important to help the long term removal of lower back pain and the next step is vital in all postural issues.
Step 6: Rest Rest means rest. Yes you should relax and rest, stop using your spine each day for at least an hour. Take time here and there to lie down and stop fighting gravity. Gravity is the biggest cause of stress on your spine and muscles.
Lying down is the only way you can rest against gravity. If you lie down a few times a day then your muscles will not tire as easily, joints will have less pressure on them, your disc in your spine will not be squeezed as often and your energy levels in general will be better.
All you need to do is every few hours, take a 5-10 minute break and lie on the floor. When you get home and watch TV, lie on the floor or sofa to rest while you watch the TV. All these help to ease tension off your spine and will also benefit your posture – as if you are less tired, if your muscles have more energy – your posture will improve.
Step 7: Seek Help If in doubt seek help, if lower back pain persists see your doctor. Lower back pain will usually ease itself within a few weeks. If you use the steps above then you can shorten this time considerably. However if lower back pain persists… seek help. If you follow these 7 steps to eliminate your lower back pain, you will find pain disappears quickly and easily. If you fail to complete any of these steps, or worse if your practitioner does, then lower back pain will return at some stage. To find out which muscles to target, how to move your joints and all the details on the other steps just visit our web page on lower back pain.
Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991. His newly launched web site The Back Pain Advisor - http://www.back-pain-advisor.com/ - strives to give you valuable and expert advice, tips and information on your back pain issues.
The Back Pain Cure
Backpain is something which can be reduced and cured. In this article I will explain one of the two ways that are the most effective to do this...
It is becoming more evident in scientific studies that many illnesses, diseases and health conditions are caused by excess inflammation. And backpain is a condition which can be relieved by reducing your inflammation. One such way to reduce inflammation is to take anti-inflammatory drugs. I recommend you avoid these as they can cause adverse side effects and negative health consequences later in life.
A natural and side effect-less way to reduce inflammation is to cut out inflammatory foods from your diet, and incorporate anti-inflammatory food and natural supplements. This natural anti-inflammatory method has proven to be much more effective than most other backpain treatments.
The inflammatory foods to avoid are omega 6 foods like nuts and vegetable oils, saturated fats found in meat, eggs and dairy, and lastly sugar!
The best anti-inflammatory foods to eat are oily fish and vegetables.
Just making these simple changes to your diet will make a huge difference to your inflammation levels, and should provide you with very noticeable positive results in reducing your backpain, within a few days of starting.
The last step I recommend in this anti-inflammatory approach to resolving backpain is taking the anti-inflammatory supplement fish oil. Fish oil has important omega 3 fats (as does oily fish) that are proven to reduce inflammation, and taking a supplement is a convenient way to get this vital fat into your body everyday.
David Carlton has a free website about curing your backpain. Check it out today at Backpain Cure.
It is becoming more evident in scientific studies that many illnesses, diseases and health conditions are caused by excess inflammation. And backpain is a condition which can be relieved by reducing your inflammation. One such way to reduce inflammation is to take anti-inflammatory drugs. I recommend you avoid these as they can cause adverse side effects and negative health consequences later in life.
A natural and side effect-less way to reduce inflammation is to cut out inflammatory foods from your diet, and incorporate anti-inflammatory food and natural supplements. This natural anti-inflammatory method has proven to be much more effective than most other backpain treatments.
The inflammatory foods to avoid are omega 6 foods like nuts and vegetable oils, saturated fats found in meat, eggs and dairy, and lastly sugar!
The best anti-inflammatory foods to eat are oily fish and vegetables.
Just making these simple changes to your diet will make a huge difference to your inflammation levels, and should provide you with very noticeable positive results in reducing your backpain, within a few days of starting.
The last step I recommend in this anti-inflammatory approach to resolving backpain is taking the anti-inflammatory supplement fish oil. Fish oil has important omega 3 fats (as does oily fish) that are proven to reduce inflammation, and taking a supplement is a convenient way to get this vital fat into your body everyday.
David Carlton has a free website about curing your backpain. Check it out today at Backpain Cure.
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