By Eddie Tobey
The term “sciatica” refers to pain along a specific nerve – the sciatic nerve, which runs from your lower back down through each leg. It usually caused by a wayward vertebral disc, more commonly referred to as a pinched nerve or a herniated, ruptured, or slipped disc that has shifted from it’s normal position in the vertebral column and is putting pressure on the radicular nerve (nerve root), which connects to the sciatic nerve.
The intensity and duration of the pain varies with each person, and ranges from an infrequent and slightly irritating sensation to a constant, debilitating pain. It normally affects the lower back and one leg only, but pain may also extend to the feet and toes. Typical “flare-ups” last two weeks to a few months. During these episodes, sufferers have several options for sciatica pain relief.
At-home remedies such as heat and ice packs often work wonders to alleviate pain and reduce inflammation. They should be used in twenty minute intervals every couple of hours for optimum effect. Over-the-counter or prescription medications such as acetaminophen (Tylenol) may also bring sciatica pain relief. Non-steroidal anti-inflammatory drugs (NSAIDs) can be particularly helpful in reducing inflammation, but can have painful side effects.
If pain is severe, a patient may receive an epidural steroid injection. Steroids are injected directly into the painful area around the nerve and greatly reduce inflammation and pain. These injections are temporary and provide sciatic pain relief anywhere from one week to a year.
Physical therapy and chiropractic care ease the painful symptoms of sciatica and work as correctives to prevent future recurrences of the condition by helping to strengthen and tone the lower back.
If pain persists for two to three months and the aforementioned treatments have not worked, surgery may be the most effective solution. Sufferers and their doctors must choose between two surgical procedures performed to relieved the pain of sciatica. These surgeries are elective and effective, relieving 75% to 95% of patients’ pain.
Pain Relief Info provides detailed information on arthritis, back, joint, lower back, natural, chronic, neck, sciatica, knee, fibromyalgia, and muscle pain relief. Pain Relief Info is the sister site of Acid Reflux Web.
Article Source: http://EzineArticles.com/?expert=Eddie_Tobey
Sunday, December 16, 2007
Reduce Back Pain Through Alignment
By Ingrid Bacci
Our bodies are remarkably complex machines, developed through thousands of years of evolution that fine-tuned our ability to move with speed, grace and endurance.
The ability to move easily and without pain, and effectively to resist the strains of life, is dependent on a subtle interaction of bones, joints and muscles, in which each partner to that interaction commits to performing a specific function. When the partners perform their proper functions, then our muscles, bones and joints tend to remain healthy. When one or more partners fail to perform their designated role, however, or take on work intended for one of the other partners, our bodies begin to suffer. If this situation persists for a long time, chronic pain results.
It is our bones that bear the primary responsibility for carrying our weight. When we stand correctly, which is synonymous with feeling relaxed, flexible and mobile, our bones offer us structural support. This leaves the joints free of pressure and enables them to work as hinges.
It also offers the muscles the opportunity to relax and lengthen so as to further support freedom in the joints. When our bones perform their proper function, our bodies are said to be in alignment.
When we are aligned, our bones stack up one upon the other. For example, when we stand aligned, the head rests directly on top of the spine, rather than jutting forward. If we are out of alignment, for example if our head and neck jut forward, then our neck and back muscles have to work to hold the head up. If the head sits directly over the neck and the neck sits directly on top of the rest of the spine, then the bones of the spine support the head and the neck muscles can relax. Similarly, when we are aligned, our back is straight rather than hunched or swaybacked, our shoulders, hips, knees and feet are all neatly stacked in a vertical line, and our weight is distributed evenly on both feet. Bone supports bone.
When we are not aligned, when we lean forward or back, hunch or collapse, tilt to one side, etc., this puts pressure on the joints, contributing to arthritis, disc degeneration, tearing of cartilage, and joint and membrane inflammation. In addition, muscles must now carry the weight of the body. They do this by contracting. When muscles contract too often for too long they both become chronically tight and painful, and put further pressure on bones and joints. This initiates a cycle of chronic muscle pain, joint pain, inflammation, and arthritis. Muscles are meant for movement and to maintain space between the joints. They are not meant to carry our weight. This is why misalignment--the failure of the bones to carry the weight of the bod--is a major source of chronic pain.
© 2007 Ingrid Bacci PhD All rights Reserved
This article is FREE when published with resource box.
Written by: Ingrid Bacci PhD, CST, an internationally recognized healer, bodyworker, author and teacher of self-empowerment. For free information and products on mind-body healing from chronic pain and stress, visit http://ingridbacci.com For Ingrid's books, a) Effortless Pain Relief and b) The Art of Effortless Living, go to http://amazon.com
Article Source: http://EzineArticles.com/?expert=Ingrid_Bacci
Our bodies are remarkably complex machines, developed through thousands of years of evolution that fine-tuned our ability to move with speed, grace and endurance.
The ability to move easily and without pain, and effectively to resist the strains of life, is dependent on a subtle interaction of bones, joints and muscles, in which each partner to that interaction commits to performing a specific function. When the partners perform their proper functions, then our muscles, bones and joints tend to remain healthy. When one or more partners fail to perform their designated role, however, or take on work intended for one of the other partners, our bodies begin to suffer. If this situation persists for a long time, chronic pain results.
It is our bones that bear the primary responsibility for carrying our weight. When we stand correctly, which is synonymous with feeling relaxed, flexible and mobile, our bones offer us structural support. This leaves the joints free of pressure and enables them to work as hinges.
It also offers the muscles the opportunity to relax and lengthen so as to further support freedom in the joints. When our bones perform their proper function, our bodies are said to be in alignment.
When we are aligned, our bones stack up one upon the other. For example, when we stand aligned, the head rests directly on top of the spine, rather than jutting forward. If we are out of alignment, for example if our head and neck jut forward, then our neck and back muscles have to work to hold the head up. If the head sits directly over the neck and the neck sits directly on top of the rest of the spine, then the bones of the spine support the head and the neck muscles can relax. Similarly, when we are aligned, our back is straight rather than hunched or swaybacked, our shoulders, hips, knees and feet are all neatly stacked in a vertical line, and our weight is distributed evenly on both feet. Bone supports bone.
When we are not aligned, when we lean forward or back, hunch or collapse, tilt to one side, etc., this puts pressure on the joints, contributing to arthritis, disc degeneration, tearing of cartilage, and joint and membrane inflammation. In addition, muscles must now carry the weight of the body. They do this by contracting. When muscles contract too often for too long they both become chronically tight and painful, and put further pressure on bones and joints. This initiates a cycle of chronic muscle pain, joint pain, inflammation, and arthritis. Muscles are meant for movement and to maintain space between the joints. They are not meant to carry our weight. This is why misalignment--the failure of the bones to carry the weight of the bod--is a major source of chronic pain.
© 2007 Ingrid Bacci PhD All rights Reserved
This article is FREE when published with resource box.
Written by: Ingrid Bacci PhD, CST, an internationally recognized healer, bodyworker, author and teacher of self-empowerment. For free information and products on mind-body healing from chronic pain and stress, visit http://ingridbacci.com For Ingrid's books, a) Effortless Pain Relief and b) The Art of Effortless Living, go to http://amazon.com
Article Source: http://EzineArticles.com/?expert=Ingrid_Bacci
Monday, November 12, 2007
3 Exercises For Lower Back Pain - A Simple Plan For Recovery
Cecelia Tiemann
Many are familiar with these exercises and maybe you have performed them at one time or another. A simple basic exercise plan is sometimes all we need. Have you ever been presented with a simple solution to a problem and you thought to yourself; That's too easy! We often make things harder on ourselves. Here are three simple exercises that you can do for lower back pain that you can go back to if you are having a flair-up or are recovering from an injury.
The Press-Up:
This exercise takes the pressure off the low back and relieves stiffness in the lower spine and hips. Lie face down on the floor. (You may want to put a pillow under your hips if you have pain when lying flat.) With your hands on both sides of your face, palms down, elbows tucked close to the torso, keep your hips down as you press your head and shoulders up, resting on your elbows. Hold for ten seconds, breathing, then lower slowly. When this gets too easy, lift onto your hands so that there is more curve in your lower back. Perform three sets of ten repetitions.
The Cat and Cow Pose:
This exercise will improve mobility and stretches the back and abs. Start on your hands and knees, back flat, hands directly below shoulders, fingers spread, knees under hips. With your eyes closed, exhaling, tighten abs and curl your back like a cat, tucking your pelvis, rounding your shoulders and lowering your head to look at your knees. With your eyes closed feel every vertebrae of your spine moving one-by-one. Also feel your muscles stretching and contracting. Get a sense of how you are controlling every movement as you inhale and reverse the pelvic tilt and arch your back bringing your head up, open your eyes and look forward. Repeat ten times slowly focusing on moving each section of the spine individually. Performing this exercise as instructed will help you develop more awareness of your lower back and pelvic floor. Better awareness of this area will help you with posture and injury prevention in the future.
The Hamstring Kick:
This exercise will stretch the hamstring and calf muscles and help ease sciatic nerve pain. Lie flat on your back. Lift your right leg so that the knee is directly over the hip, foot flexed. Using both hands (or a strap or towel) hold your thigh and lock your leg in place. Keeping your foot flexed, slowly try to straighten your leg. Stop when you feel a gentle pull behind your knee or calf. Point and flex your toes. Hold for ten seconds. Bend your knee slightly. Repeat ten times then repeat with the other leg.
If you perform the above muscles, you will experience an improvement in your lower back condition. If you can walk, walking is also highly recommended for lower back conditions, specifically lumbar conditions. Start with 20-30 minutes daily. Make sure to check your posture so that you are not leaning forward while walking. Also watch your pelvis to make sure your buttock muscles are tightened to give your back natural support.
These are some simple recommendations that I have found have worked for me and my patients over the years. Of course, this is not meant to take the place of a consult with your physician. This is just a simple plan that may help your lower back get in shape and stay in shape.
For more Lower Back Basics on DVD and FREE Shipping, visit http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman - Flexibility is also an important part of spinal health. Find out more about this DVD
FREE Shipping. Cecelia Tiemann, D.C.
Article Source: http://EzineArticles.com/?expert=Cecelia_Tiemann
Many are familiar with these exercises and maybe you have performed them at one time or another. A simple basic exercise plan is sometimes all we need. Have you ever been presented with a simple solution to a problem and you thought to yourself; That's too easy! We often make things harder on ourselves. Here are three simple exercises that you can do for lower back pain that you can go back to if you are having a flair-up or are recovering from an injury.
The Press-Up:
This exercise takes the pressure off the low back and relieves stiffness in the lower spine and hips. Lie face down on the floor. (You may want to put a pillow under your hips if you have pain when lying flat.) With your hands on both sides of your face, palms down, elbows tucked close to the torso, keep your hips down as you press your head and shoulders up, resting on your elbows. Hold for ten seconds, breathing, then lower slowly. When this gets too easy, lift onto your hands so that there is more curve in your lower back. Perform three sets of ten repetitions.
The Cat and Cow Pose:
This exercise will improve mobility and stretches the back and abs. Start on your hands and knees, back flat, hands directly below shoulders, fingers spread, knees under hips. With your eyes closed, exhaling, tighten abs and curl your back like a cat, tucking your pelvis, rounding your shoulders and lowering your head to look at your knees. With your eyes closed feel every vertebrae of your spine moving one-by-one. Also feel your muscles stretching and contracting. Get a sense of how you are controlling every movement as you inhale and reverse the pelvic tilt and arch your back bringing your head up, open your eyes and look forward. Repeat ten times slowly focusing on moving each section of the spine individually. Performing this exercise as instructed will help you develop more awareness of your lower back and pelvic floor. Better awareness of this area will help you with posture and injury prevention in the future.
The Hamstring Kick:
This exercise will stretch the hamstring and calf muscles and help ease sciatic nerve pain. Lie flat on your back. Lift your right leg so that the knee is directly over the hip, foot flexed. Using both hands (or a strap or towel) hold your thigh and lock your leg in place. Keeping your foot flexed, slowly try to straighten your leg. Stop when you feel a gentle pull behind your knee or calf. Point and flex your toes. Hold for ten seconds. Bend your knee slightly. Repeat ten times then repeat with the other leg.
If you perform the above muscles, you will experience an improvement in your lower back condition. If you can walk, walking is also highly recommended for lower back conditions, specifically lumbar conditions. Start with 20-30 minutes daily. Make sure to check your posture so that you are not leaning forward while walking. Also watch your pelvis to make sure your buttock muscles are tightened to give your back natural support.
These are some simple recommendations that I have found have worked for me and my patients over the years. Of course, this is not meant to take the place of a consult with your physician. This is just a simple plan that may help your lower back get in shape and stay in shape.
For more Lower Back Basics on DVD and FREE Shipping, visit http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman - Flexibility is also an important part of spinal health. Find out more about this DVD
FREE Shipping. Cecelia Tiemann, D.C.
Article Source: http://EzineArticles.com/?expert=Cecelia_Tiemann
Top Tips To Treat Sleep Problems For Back Pain Sufferers
Raymond Geok Seng Lee
If you have back pain, you may have problems getting a good night's sleep. You can prevent sleep problems by choosing a bed that provides good support and sleeping a position that allows your back to stay in the neutral position. If sleep problems occur, here are few simple tips that can help you to re-establish your natural sleep pattern.
You should sleep on a bed that is firm and that does not sag, but it should be soft enough to allow the heavier parts of your body to sink in slightly, giving support to your lower back. When buying a new mattress, purchase a firm or medium-firm style. Be sure to try it out for a few minutes in the store before purchasing it because some mattresses can be too firm for comfort. A mattress that is too firm may not let your shoulders and hips to sink down at all, which puts more strain on your back.
If your bed is too soft, you could simply try sleeping on blankets or a firm foam pad on the floor. Or you could put a bed board between the mattress and box springs of your bed. The board should be long enough to support you from the shoulders to the knees. A bed board will not completely correct a badly sagging mattress, but in most cases, it can help a great deal. Beds such as captain's beds and platform beds do not require box springs and do not benefit from a bed board because the surface under the mattress is already rigid. Waterbeds and the air beds can give sufficient back support if filled properly.
Proper resting and sleeping positions are important to prevent increased pain. When reading, watching television, or otherwise reclining in bed, use a wedge-shaped pillow to support your back, neck, and head. Wedges can be purchased at shops that sell bedding or foam rubber. You can mimic the effect by piling a cascade of pillows that slopes down from the headboard to your lower back.
While sleeping, you will probably be most comfortable if you lie on your back or on your side instead of your stomach. When you lie on your back, you may be more comfortable if you put a small pillow under your lower back for support. Sometimes a few pillows under the knees can be helpful as well. If you sleep on your side, put a pillow under your waist and a pillow or two between your legs to keep your spine and hips in normal alignment. You may find that lying on your stomach is uncomfortable because your back is tight and inflexible. If you want to try sleeping in that position anyway, put a pillow or two under your stomach. You may find this position to be surprisingly comfortable.
Rolling over in bed does not have to be painful if you use good body mechanics. Strive to keep your body as straight as possible from your neck to your hips, and move your entire torso as one unit. Do this by bending your knees and placing your hands on your thighs. Then roll over, moving your shoulders, back, hips, and knees together.
Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of "Neck Exercises and Workouts."
Visit http://www.bodyfixes.com for more information.
Article Source: http://EzineArticles.com/?expert=Raymond_Geok_Seng_Lee
If you have back pain, you may have problems getting a good night's sleep. You can prevent sleep problems by choosing a bed that provides good support and sleeping a position that allows your back to stay in the neutral position. If sleep problems occur, here are few simple tips that can help you to re-establish your natural sleep pattern.
You should sleep on a bed that is firm and that does not sag, but it should be soft enough to allow the heavier parts of your body to sink in slightly, giving support to your lower back. When buying a new mattress, purchase a firm or medium-firm style. Be sure to try it out for a few minutes in the store before purchasing it because some mattresses can be too firm for comfort. A mattress that is too firm may not let your shoulders and hips to sink down at all, which puts more strain on your back.
If your bed is too soft, you could simply try sleeping on blankets or a firm foam pad on the floor. Or you could put a bed board between the mattress and box springs of your bed. The board should be long enough to support you from the shoulders to the knees. A bed board will not completely correct a badly sagging mattress, but in most cases, it can help a great deal. Beds such as captain's beds and platform beds do not require box springs and do not benefit from a bed board because the surface under the mattress is already rigid. Waterbeds and the air beds can give sufficient back support if filled properly.
Proper resting and sleeping positions are important to prevent increased pain. When reading, watching television, or otherwise reclining in bed, use a wedge-shaped pillow to support your back, neck, and head. Wedges can be purchased at shops that sell bedding or foam rubber. You can mimic the effect by piling a cascade of pillows that slopes down from the headboard to your lower back.
While sleeping, you will probably be most comfortable if you lie on your back or on your side instead of your stomach. When you lie on your back, you may be more comfortable if you put a small pillow under your lower back for support. Sometimes a few pillows under the knees can be helpful as well. If you sleep on your side, put a pillow under your waist and a pillow or two between your legs to keep your spine and hips in normal alignment. You may find that lying on your stomach is uncomfortable because your back is tight and inflexible. If you want to try sleeping in that position anyway, put a pillow or two under your stomach. You may find this position to be surprisingly comfortable.
Rolling over in bed does not have to be painful if you use good body mechanics. Strive to keep your body as straight as possible from your neck to your hips, and move your entire torso as one unit. Do this by bending your knees and placing your hands on your thighs. Then roll over, moving your shoulders, back, hips, and knees together.
Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of "Neck Exercises and Workouts."
Visit http://www.bodyfixes.com for more information.
Article Source: http://EzineArticles.com/?expert=Raymond_Geok_Seng_Lee
Saturday, October 20, 2007
The Simple Truth About Why Back Pain Is So Common!
By Sandral Mcfaul
If I was pinned down and had to give you a one word answer as to "why back pain is so common" I would have to say IMBALANCE. Now, you may have heard of this term before from one of your therapists who treat your recurrent back problem. They may have looked at your back, the height of your shoulder and hips and then considered the alignment of your pelvis and then after lots of muscle testing they informed you that you have a set of muscles that are tight and then another group that are weak and as a result you're imbalanced. This is not what I am talking about.
Let's break it down into simple terms because often as human beings we tend to make things a little more complicated than what they really are. As Edward De Bono states in his book "Simplicity":
"Simplicity is not natural. You have to choose to make it happen."
So let me explain. Think about your body in the standing position. Now being in this upright position, any movement of the trunk forward from here is called flexion or bending or stooping. And conversely, from the upright position, any movement of the trunk backward from this position such as look up into the sky is called extension or simply "bending backwards." These 2 movements of flexion and extension are basic and fundamental movements of the back that we are all designed to do.
Now, think about your average day. You get up in the morning. You may take a shower to get going. Your bend or flex in order to wash yourself properly....you then bend or flex in order to dry yourself. You then go into the bedroom to get dressed. You bend forward to put your underwear on; you bend to put your shoes and socks on. Your bend forward when cleaning your teeth. You bend forward to pick your work bag off the floor. That is a lot of bending (dynamic flexion) and you haven't even left the house.
And then there is another type of flexion which is static flexion which means you hold your back in flexion without moving. That typically occurs when you are sitting. You may have sat on the side of your bed when you first woke up. You may have sat when you went to the toilet. You sat when you ate breakfast.
When the majority of people sit, they sit with "not so good posture."
They loose the natural curve or hollow in their back. Being in this position means that the back sits at the end of its available range of flexion.
Sitting is static flexion while bending or stooping is dynamic flexion.
So, as you can see, the typical back does lots of bending either static (sitting with "not so good posture") or dynamic such as bending forward to put your shoes and socks on before your day really gets under way.
Then what about all the bending or flexion that you may do when you do normal household activities such as vacuuming, bending over the sink and doing the dishes, putting your clothes in the washing machine, cleaning your car. What about all the bending if you care for young children. You bend to pick them up, to bathe them to change them. The list of tasks that involve bending goes on and on and on and on and on......
Now, what about the opposite movement of extension? If we call the standing position neutral, when we walk, we move our back into some extension. But apart from that, not many daily activates we do actually involved moving the back into extension, except if you are a "painter" and you are painting the ceiling of a roof. (I.e. You have to lean back in order to see what you are doing.)
So, as you can see, our life today involves a HUGE amount of flexion and not much extension. So what happens is that we become imbalanced - we do too many movements in one direction and not enough in the opposite's direction. Now, don't get me wrong. Flexion isn't bad, but the challenge we have in today's society is that we do too much of it. Life is all about balance in many aspects. E.g. A balanced diet or a balanced lifestyle. The same is true for our backs. We need to exercise or move more in the extension direction and less into the flexion direction as we are already doing lots of this movement during our normal life. It sounds simple, but like so many things in life, putting it into action can be very difficult to do. One simple way to decrease the amount of static flexion you put your spine in is to keep the natural curve of hollow in the small of your back. Roll up a towel and put it in the small of your back or purchased a lumbar roll that are designed to do the same thing.So, there you have it. The simple truth is really very simple. Think about moving in the opposite direction in order to keep the balance, think tall when you are sitting and aim for a balance!
Sandra McFaul - McKenzie Physiotherapist - ADVANCED level
Committed to Controlling Back Pain Using McKenzie Physiotherapy
She is one of around 15 therapists in Australia and one of around 400 world-wide with this level of expertise. Her passion is helping people who suffer with chronic & recurrent spinal pain at her clinic ATA...Physiotherapy that Empowers! based at 95 Corunna Rd, Stanmore - the Inner West of Sydney, NSW, Australia.
PH 02 9564 6200 or 0418 446244
For further information, go to http://www.ataphysiotherapy.com.au
Article Source: http://EzineArticles.com/?expert=Sandra_Mcfaul
If I was pinned down and had to give you a one word answer as to "why back pain is so common" I would have to say IMBALANCE. Now, you may have heard of this term before from one of your therapists who treat your recurrent back problem. They may have looked at your back, the height of your shoulder and hips and then considered the alignment of your pelvis and then after lots of muscle testing they informed you that you have a set of muscles that are tight and then another group that are weak and as a result you're imbalanced. This is not what I am talking about.
Let's break it down into simple terms because often as human beings we tend to make things a little more complicated than what they really are. As Edward De Bono states in his book "Simplicity":
"Simplicity is not natural. You have to choose to make it happen."
So let me explain. Think about your body in the standing position. Now being in this upright position, any movement of the trunk forward from here is called flexion or bending or stooping. And conversely, from the upright position, any movement of the trunk backward from this position such as look up into the sky is called extension or simply "bending backwards." These 2 movements of flexion and extension are basic and fundamental movements of the back that we are all designed to do.
Now, think about your average day. You get up in the morning. You may take a shower to get going. Your bend or flex in order to wash yourself properly....you then bend or flex in order to dry yourself. You then go into the bedroom to get dressed. You bend forward to put your underwear on; you bend to put your shoes and socks on. Your bend forward when cleaning your teeth. You bend forward to pick your work bag off the floor. That is a lot of bending (dynamic flexion) and you haven't even left the house.
And then there is another type of flexion which is static flexion which means you hold your back in flexion without moving. That typically occurs when you are sitting. You may have sat on the side of your bed when you first woke up. You may have sat when you went to the toilet. You sat when you ate breakfast.
When the majority of people sit, they sit with "not so good posture."
They loose the natural curve or hollow in their back. Being in this position means that the back sits at the end of its available range of flexion.
Sitting is static flexion while bending or stooping is dynamic flexion.
So, as you can see, the typical back does lots of bending either static (sitting with "not so good posture") or dynamic such as bending forward to put your shoes and socks on before your day really gets under way.
Then what about all the bending or flexion that you may do when you do normal household activities such as vacuuming, bending over the sink and doing the dishes, putting your clothes in the washing machine, cleaning your car. What about all the bending if you care for young children. You bend to pick them up, to bathe them to change them. The list of tasks that involve bending goes on and on and on and on and on......
Now, what about the opposite movement of extension? If we call the standing position neutral, when we walk, we move our back into some extension. But apart from that, not many daily activates we do actually involved moving the back into extension, except if you are a "painter" and you are painting the ceiling of a roof. (I.e. You have to lean back in order to see what you are doing.)
So, as you can see, our life today involves a HUGE amount of flexion and not much extension. So what happens is that we become imbalanced - we do too many movements in one direction and not enough in the opposite's direction. Now, don't get me wrong. Flexion isn't bad, but the challenge we have in today's society is that we do too much of it. Life is all about balance in many aspects. E.g. A balanced diet or a balanced lifestyle. The same is true for our backs. We need to exercise or move more in the extension direction and less into the flexion direction as we are already doing lots of this movement during our normal life. It sounds simple, but like so many things in life, putting it into action can be very difficult to do. One simple way to decrease the amount of static flexion you put your spine in is to keep the natural curve of hollow in the small of your back. Roll up a towel and put it in the small of your back or purchased a lumbar roll that are designed to do the same thing.So, there you have it. The simple truth is really very simple. Think about moving in the opposite direction in order to keep the balance, think tall when you are sitting and aim for a balance!
Sandra McFaul - McKenzie Physiotherapist - ADVANCED level
Committed to Controlling Back Pain Using McKenzie Physiotherapy
She is one of around 15 therapists in Australia and one of around 400 world-wide with this level of expertise. Her passion is helping people who suffer with chronic & recurrent spinal pain at her clinic ATA...Physiotherapy that Empowers! based at 95 Corunna Rd, Stanmore - the Inner West of Sydney, NSW, Australia.
PH 02 9564 6200 or 0418 446244
For further information, go to http://www.ataphysiotherapy.com.au
Article Source: http://EzineArticles.com/?expert=Sandra_Mcfaul
Ease Back and Neck Pain Fast
By Katrina Eden
Do you hold stress in your shoulders? Silly question, right? Who doesn't!
If you've got a particularly hectic or demanding lifestyle, you may even have noticed that your shoulders seem to be rising in height an inch or so with every passing year. Apart from (I'm guessing!) not wanting a neck that a wrestler would envy, you're probably well and truly over the neck pain or headaches.
The neck and shoulder region is a common area for people to show stress - we tend to respond to mental or emotional demand by overworking the muscles of the face and jaw, and this in turn causes us to tense the neck and shoulder muscles.
Try taking a look in the mirror next time you're on deadline - if you're really up there in the stress-out stakes, you may even boast a vein or two! Pretty, right? Pretty painful, that is! Not to mention fairly unattractive.
While much of our emotional or mental stress shows up in the neck, shoulders and head, we can also experience a great deal of discomfort in the lower back. This is commonly caused by physical stress - the stress of poor posture and weakened core muscles.
If you're unlucky enough to suffer in both areas, you probably spend much of your day shifting from one uncomfortable position to the next, administering a quick and fairly useless self-massage here and there, and promising yourself at some point you'll book in for a real one. Don't let these symptoms persist! They'll only lead to frequent headaches or migraines, deterioration of the core muscles, a pouchy (if that's a word!) tummy, mental fogginess, degeneration of the spinal column and fatigue.
Not to mention the general grumpiness that comes from constantly carrying around aches and pains!
Instead of hoping those nasty niggles will magically disappear over time (not to be the voice of gloom, but they won't. They'll get worse.), why not try a few simple and fast solutions?
WORKPLACE ERGONOMICS
Here's the quick guide:
Thighs should be parallel to the floor, feet flat - use a step for your feet if needed. Your chair should be front on to your computer (or whatever you look at most of the day), and should be ergonomically suited to the natural curvature of your spine. It should have a swivel function so that you can turn to face the phone or paperwork. Your monitor should be bright enough to read easily, with a readable sized font. Notes to read or type from should sit on a stand that you can view without contorting your eyes or your spine. If your set-up is clearly far from ideal, speak to your boss today! Nowadays there is no excuse for workplaces not to provide an ergonomically suitable work area, and most employers will be open to implementing tasks that enhance your wellbeing, and therefore your productivity. Contact me at info@playlife.com.au to discuss a workplace assessment.
BODY AWARENESS
How do you hold yourself when working hard or caught up in a task? Start to pay attention to the way you sit and stand. Pitfalls to stay clear of include your head jutting forward, shoulders rounding, lower back over-arching, chest collapsing, middle back rounding, and stomach muscles sagging. Take a moment to visualise how all that would look on a person - on you. Not a pretty picture, but if you don't actively choose not to be that person, it's more than likely where you'll end up.
GET MOVING
Regular exercise, including weights, cardio and stretching or yoga, will help you build improved core and postural strength, and assist in taking some of the load off your neck and shoulders. To learn how to activate your core muscles, visit my article on the topic at http://www.haveaflatstomach.com/2007/08/how-to-flatten-.html.
TAKE A BREAK!
No matter how ideal your desk set-up, if you sit there all day and barely even get up for lunch, you will never get rid of those aches and pains!
Ensure you move away from your desk as often as is reasonable. Why not visit a colleague occasionally instead of emailing them? Or take a few extra minutes to go out of the office and get a coffee, rather than walking only a few steps to the kitchen. Take a lunch break! Even if it's only 20 minutes. I know you've heard it all before, but it's true that a short break will enhance your productivity afterwards.
Finally, don't hold off that massage any longer. If you're working long hours and spend most of the day sitting down, it's hardly an indulgence. I'd consider a monthly massage an investment in the health of your spine, not to mention a necessary time-out.
To find out more about easing back and neck pain through exercise, or to arrange a workplace assessment for your team, contact me at the email below for a complimentary phone consultation. Do it now! Your health is your greatest asset.
Katrina Eden is a CHEK trainer and Metabolic Typing Advisor in Australia. Make up your mind to press play on life with Katrina and 'Play Life'.
To contact Katrina email info@playlife.com.auhttp://www.haveaflatstomach.com
Article Source: http://EzineArticles.com/?expert=Katrina_Eden
Do you hold stress in your shoulders? Silly question, right? Who doesn't!
If you've got a particularly hectic or demanding lifestyle, you may even have noticed that your shoulders seem to be rising in height an inch or so with every passing year. Apart from (I'm guessing!) not wanting a neck that a wrestler would envy, you're probably well and truly over the neck pain or headaches.
The neck and shoulder region is a common area for people to show stress - we tend to respond to mental or emotional demand by overworking the muscles of the face and jaw, and this in turn causes us to tense the neck and shoulder muscles.
Try taking a look in the mirror next time you're on deadline - if you're really up there in the stress-out stakes, you may even boast a vein or two! Pretty, right? Pretty painful, that is! Not to mention fairly unattractive.
While much of our emotional or mental stress shows up in the neck, shoulders and head, we can also experience a great deal of discomfort in the lower back. This is commonly caused by physical stress - the stress of poor posture and weakened core muscles.
If you're unlucky enough to suffer in both areas, you probably spend much of your day shifting from one uncomfortable position to the next, administering a quick and fairly useless self-massage here and there, and promising yourself at some point you'll book in for a real one. Don't let these symptoms persist! They'll only lead to frequent headaches or migraines, deterioration of the core muscles, a pouchy (if that's a word!) tummy, mental fogginess, degeneration of the spinal column and fatigue.
Not to mention the general grumpiness that comes from constantly carrying around aches and pains!
Instead of hoping those nasty niggles will magically disappear over time (not to be the voice of gloom, but they won't. They'll get worse.), why not try a few simple and fast solutions?
WORKPLACE ERGONOMICS
Here's the quick guide:
Thighs should be parallel to the floor, feet flat - use a step for your feet if needed. Your chair should be front on to your computer (or whatever you look at most of the day), and should be ergonomically suited to the natural curvature of your spine. It should have a swivel function so that you can turn to face the phone or paperwork. Your monitor should be bright enough to read easily, with a readable sized font. Notes to read or type from should sit on a stand that you can view without contorting your eyes or your spine. If your set-up is clearly far from ideal, speak to your boss today! Nowadays there is no excuse for workplaces not to provide an ergonomically suitable work area, and most employers will be open to implementing tasks that enhance your wellbeing, and therefore your productivity. Contact me at info@playlife.com.au to discuss a workplace assessment.
BODY AWARENESS
How do you hold yourself when working hard or caught up in a task? Start to pay attention to the way you sit and stand. Pitfalls to stay clear of include your head jutting forward, shoulders rounding, lower back over-arching, chest collapsing, middle back rounding, and stomach muscles sagging. Take a moment to visualise how all that would look on a person - on you. Not a pretty picture, but if you don't actively choose not to be that person, it's more than likely where you'll end up.
GET MOVING
Regular exercise, including weights, cardio and stretching or yoga, will help you build improved core and postural strength, and assist in taking some of the load off your neck and shoulders. To learn how to activate your core muscles, visit my article on the topic at http://www.haveaflatstomach.com/2007/08/how-to-flatten-.html.
TAKE A BREAK!
No matter how ideal your desk set-up, if you sit there all day and barely even get up for lunch, you will never get rid of those aches and pains!
Ensure you move away from your desk as often as is reasonable. Why not visit a colleague occasionally instead of emailing them? Or take a few extra minutes to go out of the office and get a coffee, rather than walking only a few steps to the kitchen. Take a lunch break! Even if it's only 20 minutes. I know you've heard it all before, but it's true that a short break will enhance your productivity afterwards.
Finally, don't hold off that massage any longer. If you're working long hours and spend most of the day sitting down, it's hardly an indulgence. I'd consider a monthly massage an investment in the health of your spine, not to mention a necessary time-out.
To find out more about easing back and neck pain through exercise, or to arrange a workplace assessment for your team, contact me at the email below for a complimentary phone consultation. Do it now! Your health is your greatest asset.
Katrina Eden is a CHEK trainer and Metabolic Typing Advisor in Australia. Make up your mind to press play on life with Katrina and 'Play Life'.
To contact Katrina email info@playlife.com.auhttp://www.haveaflatstomach.com
Article Source: http://EzineArticles.com/?expert=Katrina_Eden
Thursday, October 11, 2007
High-Heeled Platform Shoes Causes Back-Pain
By Lydia Ismail
Stylish women love high-heeled shoes but they are actually a nightmare to walk in.
These shoes can go as high as 15 cm (6 inches) and the front end can be about 2 inches high. Because they are many times heavier than normal shoes, they pose extra burden to the legs and cause unsteady footing and balance.
Supermodel Naomi Campbell once lost her balance in 8-inch platforms and tumbled on the runway. So much for making a fashion statement in platforms!
Victoria Beckham was reported (June 2007) to paying the price for constantly wearing stiletto shoes. She candidly confessed that her feet were giving her a headache. “I always wear stilettos but they have given me awful feet,” she said.
There you have it – wearing stilettos or high-heeled shoes for long periods of time can result in foot and ankle problems that include bunions, heel pain, and painful trapped nerves. Cramming toes into narrow pointed-toe shoes can cause corns, calluses and toe deformities.
Even small missteps in high heels can have disastrous results, and women are most likely to suffer a sprained ankle while walking in high heels.
Frequent wearing of high heels can also damage the Achilles tendon over time. Not surprisingly, women make up about 75% of the 2 million Americans suffering heel pain. A study by the American Orthopaedic Foot and Ankle Society (AOFAS) indicates that this can be traced to a shortening of the Achilles tendon in high-heel wearers.
In fact, permanent shortening of calf muscles and the Achilles tendon is the first problem that women who wear heels for a long period of time (6 months to a year) face.
This creates discomfort when the muscles are stretched in flat shoes. That is why frequent high-heel wearers often find flat shoes uncomfortable.
From Europe to Asia, it is reported that high-heeled shoes have left many older women with a legacy of foot problems. Among them is a condition called hallux valgus, in which the joint between the foot and the big toe becomes deformed, leads to pain, walking difficulties and ultimately surgical correction for some.
High heels have also been proven to create back problems. For our body to balance, our center of mass must be located over a stable base. High heels throw the center of mass forward, putting more pressure on the ball of the foot and on already cramped toes.
Well-known Singaporean model Hanis Hussey once revealed that she wore high heels for 10 years before her back gave out.
“I had an x-ray done and it showed a weak lower back. The doctor asked me if I was in the habit of wearing very high heels,” she was quoted as saying in The Straits Times (Singapore).
Lydia Ismail is a writer, who writes about issues that affect our health, lifestyle and well-being. Her first ebook titled "The Fashion Crap" certainly ruffles up some feathers in blogs and forums. It discusses fashion that can hurt, maim and kill. Lydia can be reached at http://www.fashioncrap.com and her blog at http://www.verygoodtips.com
Article Source: http://EzineArticles.com/?expert=Lydia_Ismail
Stylish women love high-heeled shoes but they are actually a nightmare to walk in.
These shoes can go as high as 15 cm (6 inches) and the front end can be about 2 inches high. Because they are many times heavier than normal shoes, they pose extra burden to the legs and cause unsteady footing and balance.
Supermodel Naomi Campbell once lost her balance in 8-inch platforms and tumbled on the runway. So much for making a fashion statement in platforms!
Victoria Beckham was reported (June 2007) to paying the price for constantly wearing stiletto shoes. She candidly confessed that her feet were giving her a headache. “I always wear stilettos but they have given me awful feet,” she said.
There you have it – wearing stilettos or high-heeled shoes for long periods of time can result in foot and ankle problems that include bunions, heel pain, and painful trapped nerves. Cramming toes into narrow pointed-toe shoes can cause corns, calluses and toe deformities.
Even small missteps in high heels can have disastrous results, and women are most likely to suffer a sprained ankle while walking in high heels.
Frequent wearing of high heels can also damage the Achilles tendon over time. Not surprisingly, women make up about 75% of the 2 million Americans suffering heel pain. A study by the American Orthopaedic Foot and Ankle Society (AOFAS) indicates that this can be traced to a shortening of the Achilles tendon in high-heel wearers.
In fact, permanent shortening of calf muscles and the Achilles tendon is the first problem that women who wear heels for a long period of time (6 months to a year) face.
This creates discomfort when the muscles are stretched in flat shoes. That is why frequent high-heel wearers often find flat shoes uncomfortable.
From Europe to Asia, it is reported that high-heeled shoes have left many older women with a legacy of foot problems. Among them is a condition called hallux valgus, in which the joint between the foot and the big toe becomes deformed, leads to pain, walking difficulties and ultimately surgical correction for some.
High heels have also been proven to create back problems. For our body to balance, our center of mass must be located over a stable base. High heels throw the center of mass forward, putting more pressure on the ball of the foot and on already cramped toes.
Well-known Singaporean model Hanis Hussey once revealed that she wore high heels for 10 years before her back gave out.
“I had an x-ray done and it showed a weak lower back. The doctor asked me if I was in the habit of wearing very high heels,” she was quoted as saying in The Straits Times (Singapore).
Lydia Ismail is a writer, who writes about issues that affect our health, lifestyle and well-being. Her first ebook titled "The Fashion Crap" certainly ruffles up some feathers in blogs and forums. It discusses fashion that can hurt, maim and kill. Lydia can be reached at http://www.fashioncrap.com and her blog at http://www.verygoodtips.com
Article Source: http://EzineArticles.com/?expert=Lydia_Ismail
Could Your Back Pain Be Due To Arthritis?
By Peter Shukla
If you are experiencing back pain you will probably be searching hard for an answer as to what is causing it. Unfortunately, back pain is one of the most difficult ailments to diagnose. This is due in part to the fact that there are so many different reasons that your back could be hurting. Unlike other conditions, back pain can be caused by a countless number of things.
Arthritis is one of the most common reasons that people suffer from back pain. If you believe that you are suffering from arthritis, or your doctor has diagnosed it, you do have some treatment options available to you. Luckily, arthritis is very common which means that doctors are working hard on finding new and innovative ways to reduce pain. But until there is a cure, you will have to stick to some of the basic ways of treating your discomfort.
First off, if you are suffering from arthritis of the back, you will want to be sure that you are sleeping on a mattress that is appropriate for your condition. A mattress that properly supports your back can go a long way in relieving stress on your muscles and joints.
Another thing that people often overlook is the posture that they use when sitting in a chair. Even though you may not sit down a lot during the day, you still need to realize that proper posture is one of the best ways to ensure that your arthritis does not get out of control. You can find proper back support for your chair in a couple of different ways. You can either buy a chair that has good back, and in particular lumbar support. Or you can buy an insert that will allow you to transform any chair into a comfortable, yet safe seat.
Soft back braces are used by many people that feel that they need a little bit of extra support. They are necessary when your arthritis has caused instability of the spinal column. A soft back brace can go a long way in preventing future injury to your back. But if you are interested in wearing a soft back brace there is one thing that you should keep in mind. Prolonged use of a brace can weaken your back and its muscles. They can also inhibit healing.
If you are interested in traction devices you will need to contact your doctor or chiropractor. These devices can be very effective, but can also be very dangerous if not done properly. By getting the advice and assistance of a doctor you will ensure yourself of being safe.
Overall, back pain that is caused by arthritis is very common. Most people that suffer from this ailment are older, but that does not mean that the younger generation should not pay attention. Arthritis can attack anybody, regardless of age. If you follow the treatment options listed above you will surely be able to better control your arthritis. You will be glad that you did when your back is pain free!
Get Your Free Book on Back Pain© Copyright 2007 Backpain-Secrets.com About the Author: Excellent information like this can be found in Peter Conati’s book "Understanding Back Pain". The entire book is temporarily available for FREE & for immediate download at his Back Pain Revealed website. Download your copy while it is still FREE. Go to http://www.backpain-secrets.com
Article Source: http://EzineArticles.com/?expert=Peter_Shukla
If you are experiencing back pain you will probably be searching hard for an answer as to what is causing it. Unfortunately, back pain is one of the most difficult ailments to diagnose. This is due in part to the fact that there are so many different reasons that your back could be hurting. Unlike other conditions, back pain can be caused by a countless number of things.
Arthritis is one of the most common reasons that people suffer from back pain. If you believe that you are suffering from arthritis, or your doctor has diagnosed it, you do have some treatment options available to you. Luckily, arthritis is very common which means that doctors are working hard on finding new and innovative ways to reduce pain. But until there is a cure, you will have to stick to some of the basic ways of treating your discomfort.
First off, if you are suffering from arthritis of the back, you will want to be sure that you are sleeping on a mattress that is appropriate for your condition. A mattress that properly supports your back can go a long way in relieving stress on your muscles and joints.
Another thing that people often overlook is the posture that they use when sitting in a chair. Even though you may not sit down a lot during the day, you still need to realize that proper posture is one of the best ways to ensure that your arthritis does not get out of control. You can find proper back support for your chair in a couple of different ways. You can either buy a chair that has good back, and in particular lumbar support. Or you can buy an insert that will allow you to transform any chair into a comfortable, yet safe seat.
Soft back braces are used by many people that feel that they need a little bit of extra support. They are necessary when your arthritis has caused instability of the spinal column. A soft back brace can go a long way in preventing future injury to your back. But if you are interested in wearing a soft back brace there is one thing that you should keep in mind. Prolonged use of a brace can weaken your back and its muscles. They can also inhibit healing.
If you are interested in traction devices you will need to contact your doctor or chiropractor. These devices can be very effective, but can also be very dangerous if not done properly. By getting the advice and assistance of a doctor you will ensure yourself of being safe.
Overall, back pain that is caused by arthritis is very common. Most people that suffer from this ailment are older, but that does not mean that the younger generation should not pay attention. Arthritis can attack anybody, regardless of age. If you follow the treatment options listed above you will surely be able to better control your arthritis. You will be glad that you did when your back is pain free!
Get Your Free Book on Back Pain© Copyright 2007 Backpain-Secrets.com About the Author: Excellent information like this can be found in Peter Conati’s book "Understanding Back Pain". The entire book is temporarily available for FREE & for immediate download at his Back Pain Revealed website. Download your copy while it is still FREE. Go to http://www.backpain-secrets.com
Article Source: http://EzineArticles.com/?expert=Peter_Shukla
Wednesday, October 10, 2007
Advice on Avoiding Back Pain for BackCare Awareness Week 2007
80% of people will experience back pain during their lifetime. 15% will have pain lasting longer than 2 weeks.
Back pain has become a 21st century epidemic but there are some simple measures that can help reduce your risk of developing back pain. In my practice the majority of cases of back pain has been caused by one of the factors outlined below.
(1) Work posture
One of the greatest contributors to back pain is posture at work. The common problem is repeatedly twisting to one side to view a computer or use a desk.
The computer must be directly in front of the user, with the top of the screen at eye level. Avoid repeatedly twisting to the same side to see paperwork or use other items. Try to be balanced so that the items you need are equally distributed to either side of your desk.
It is important not to spend long hours at your desk without moving. Aim to get up and move every 20-30 minutes.
(2) Crossed legs
Repeatedly crossing the legs one-way stretches muscles and ligaments through your pelvis and back which leads to one side of your back being more flexible than the other. Try to cross your legs to both sides but ultimately try to avoid crossing your legs altogether. You will find it’s a difficult habit to break!
(3) Lifting
Lifting with your back bent is well known as a cause of back strain. The best alternative is to bend one or both knees to lunge or squat to the floor. Hold the item you are lifting directly in front of you and close to your body to reduce strain.
(4) Wallet/Hand bag
A wallet in your back pocket creates a wedge under one buttock cheek. The effect is to tilt your pelvis which puts a strain through your spine and in the long-term may lead to back pain.
Carrying a handbag on one shoulder results in tense shoulder and back muscles on one side. Long-term results are a difference in shoulder height and one side of the back becomes stronger than the other. Your bag should be as light as possible and either carried on both shoulders or alternated between left and right shoulders.
(5) Bend and Twist
Your back is most vulnerable to injury with a combination of bending and twisting. Lifting with your back bent and twisting to one side will cause minor damage in the back which accumulates to cause back pain. Combined bending and twisting is to be avoided.
(6) Relaxed sitting
Relaxing in the evening may involve being in the same position for a couple of hours.
It is important to avoid always lying on the same side, or sitting with your legs always curled up to the same side, or always leaning on the same arm of the chair.
Variety is important so balance your sitting positions by changing to the opposite side or sitting in a different chair. Sitting with your feet up in front of you can be a good position to relax in.
(7) Getting up from sitting
We get up from sitting many times every day – in the car, mealtimes, on the toilet, at the computer.
Bad technique getting up from sitting will strain the back and gradually the repeated strain will become pain. To avoid strain getting up from a sitting position a squatting action is used.
Both feet need to be placed flat on the floor with the knees over the toes. Put pressure through your feet and use the strength of your legs to enable you to stand up avoiding straining your back.
(8) Exercise
Exercising 30 minutes per day, at least 5 days each week will improve the health of your back and your heart and your general well-being.
Exercise that particularly helps to strengthen your back includes pilates classes, swimming and cycling. Avoid exercise that will put a strain on your back, such as the rowing machine.
These simple adjustments to your lifestyle will significantly reduce your risk of back pain. If you don’t have back pain, now is the time to act to prevent any future problems.
Deborah Smith is an Osteopath and runs Family Osteopath http://www.familyosteopath.co.uk osteopathic clinics. She has two particular specialisms, the treatment of frozen shoulder and treatment of babies and children. The clinic incorporates the North Herts Frozen Shoulder Clinic and the Children's Osteopathic Clinic. Clinics are based in Highgate, North London and Stevenage, Hertfordshire. She has successfully treated and rehabilitated many back pain sufferers.
Article Source: http://EzineArticles.com/?expert=Deborah_Smith
Back pain has become a 21st century epidemic but there are some simple measures that can help reduce your risk of developing back pain. In my practice the majority of cases of back pain has been caused by one of the factors outlined below.
(1) Work posture
One of the greatest contributors to back pain is posture at work. The common problem is repeatedly twisting to one side to view a computer or use a desk.
The computer must be directly in front of the user, with the top of the screen at eye level. Avoid repeatedly twisting to the same side to see paperwork or use other items. Try to be balanced so that the items you need are equally distributed to either side of your desk.
It is important not to spend long hours at your desk without moving. Aim to get up and move every 20-30 minutes.
(2) Crossed legs
Repeatedly crossing the legs one-way stretches muscles and ligaments through your pelvis and back which leads to one side of your back being more flexible than the other. Try to cross your legs to both sides but ultimately try to avoid crossing your legs altogether. You will find it’s a difficult habit to break!
(3) Lifting
Lifting with your back bent is well known as a cause of back strain. The best alternative is to bend one or both knees to lunge or squat to the floor. Hold the item you are lifting directly in front of you and close to your body to reduce strain.
(4) Wallet/Hand bag
A wallet in your back pocket creates a wedge under one buttock cheek. The effect is to tilt your pelvis which puts a strain through your spine and in the long-term may lead to back pain.
Carrying a handbag on one shoulder results in tense shoulder and back muscles on one side. Long-term results are a difference in shoulder height and one side of the back becomes stronger than the other. Your bag should be as light as possible and either carried on both shoulders or alternated between left and right shoulders.
(5) Bend and Twist
Your back is most vulnerable to injury with a combination of bending and twisting. Lifting with your back bent and twisting to one side will cause minor damage in the back which accumulates to cause back pain. Combined bending and twisting is to be avoided.
(6) Relaxed sitting
Relaxing in the evening may involve being in the same position for a couple of hours.
It is important to avoid always lying on the same side, or sitting with your legs always curled up to the same side, or always leaning on the same arm of the chair.
Variety is important so balance your sitting positions by changing to the opposite side or sitting in a different chair. Sitting with your feet up in front of you can be a good position to relax in.
(7) Getting up from sitting
We get up from sitting many times every day – in the car, mealtimes, on the toilet, at the computer.
Bad technique getting up from sitting will strain the back and gradually the repeated strain will become pain. To avoid strain getting up from a sitting position a squatting action is used.
Both feet need to be placed flat on the floor with the knees over the toes. Put pressure through your feet and use the strength of your legs to enable you to stand up avoiding straining your back.
(8) Exercise
Exercising 30 minutes per day, at least 5 days each week will improve the health of your back and your heart and your general well-being.
Exercise that particularly helps to strengthen your back includes pilates classes, swimming and cycling. Avoid exercise that will put a strain on your back, such as the rowing machine.
These simple adjustments to your lifestyle will significantly reduce your risk of back pain. If you don’t have back pain, now is the time to act to prevent any future problems.
Deborah Smith is an Osteopath and runs Family Osteopath http://www.familyosteopath.co.uk osteopathic clinics. She has two particular specialisms, the treatment of frozen shoulder and treatment of babies and children. The clinic incorporates the North Herts Frozen Shoulder Clinic and the Children's Osteopathic Clinic. Clinics are based in Highgate, North London and Stevenage, Hertfordshire. She has successfully treated and rehabilitated many back pain sufferers.
Article Source: http://EzineArticles.com/?expert=Deborah_Smith
Lower Back Pain
Almost all of us have suffered from low back pain at one time or the other. Most of us have recovered from it within a month or so, but for those remaining few who just don’t seem to be able to get rid of the pain; it is indeed a difficult and depressing experience.
But before we get involved with the details, here’s a word of advice. Pain and extent of damage may have no correlation with each other. So, don’t panic if your pain is unbearable. A simple muscle pull may force you to grimace with pain and be bedridden while the extremely serious and critical state of a herniated disc can be completely painless.
There are a lot of soft tissues, bones, facet joints, discs and nerves in the lower back and a slight maladjustment can cause severe pain and sometimes the pain may shoot through the legs and reach the feet. So, the diagnosis often becomes really difficult.
But diagnostic accuracy is essential to effectively treat a back pain. So, both description of the pain (whether it is a throbbing one, or it shoots through the limbs, or it numbs the lower back etc.) and its exact location (at what point of the waist and how it spreads) are very important parameters which help a doctor to proceed in the correct direction.
If the patient has fever, or has a history of cancer, or has suffered severe trauma, or is experiencing major weakness in the legs or is facing a serious problem in holding back his urine or stool, the situation requires immediate qualified medical attention.
Generally back pains take place due to either muscle strain, or due to a herniated lumbar disc or any other form of wasting disease of the lumbar discs. Among the many complex reasons which cause back pain one of the most common is the irritation of the many large and small nerves which originate at lower back and spread right up to the feet or palms. The erector spinae may also get strained and cause severe back pain. Another more obvious cause of lower back pain is damage of the bones, joints or ligaments in that area.
It may sound strange, but there are some lower back pains which baffle the doctors. Not matter how hard they try, they are unable to pinpoint any cause and are unable to answer why the patient is suffering in agony.
But the comforting fact is that most of the lower back pains disappear after they have run their course and only a few really require surgery of any kind. Often, a good physiotherapist is also able to provide much relief. However, in severe or persistent cases, the opinion of an orthopaedic surgeon on the need for surgery could be helpful.
Some doctors are of the opinion that lower back pain occurs not only because of physical reasons but may also occur due to mental stress and tension.
Stress at the workplace, an abusive or dominating boss, or, incompatibility with professional colleagues can also pressurize a person and a lower back pain may emerge as a psychosomatic disorder. So, if you experience a lower back pain try to relax and you may feel a gradual relief.
Kate Brothers is a health writer with years of experience. For more of health articles about back pain, visit: The Pain Relief Practice
This article may be freely reprinted for your website, ezine, or blog so long as it’s reproduced in full, with the links, content and author credits unchanged.
Article Source: http://EzineArticles.com/?expert=Kate_Brothers
But before we get involved with the details, here’s a word of advice. Pain and extent of damage may have no correlation with each other. So, don’t panic if your pain is unbearable. A simple muscle pull may force you to grimace with pain and be bedridden while the extremely serious and critical state of a herniated disc can be completely painless.
There are a lot of soft tissues, bones, facet joints, discs and nerves in the lower back and a slight maladjustment can cause severe pain and sometimes the pain may shoot through the legs and reach the feet. So, the diagnosis often becomes really difficult.
But diagnostic accuracy is essential to effectively treat a back pain. So, both description of the pain (whether it is a throbbing one, or it shoots through the limbs, or it numbs the lower back etc.) and its exact location (at what point of the waist and how it spreads) are very important parameters which help a doctor to proceed in the correct direction.
If the patient has fever, or has a history of cancer, or has suffered severe trauma, or is experiencing major weakness in the legs or is facing a serious problem in holding back his urine or stool, the situation requires immediate qualified medical attention.
Generally back pains take place due to either muscle strain, or due to a herniated lumbar disc or any other form of wasting disease of the lumbar discs. Among the many complex reasons which cause back pain one of the most common is the irritation of the many large and small nerves which originate at lower back and spread right up to the feet or palms. The erector spinae may also get strained and cause severe back pain. Another more obvious cause of lower back pain is damage of the bones, joints or ligaments in that area.
It may sound strange, but there are some lower back pains which baffle the doctors. Not matter how hard they try, they are unable to pinpoint any cause and are unable to answer why the patient is suffering in agony.
But the comforting fact is that most of the lower back pains disappear after they have run their course and only a few really require surgery of any kind. Often, a good physiotherapist is also able to provide much relief. However, in severe or persistent cases, the opinion of an orthopaedic surgeon on the need for surgery could be helpful.
Some doctors are of the opinion that lower back pain occurs not only because of physical reasons but may also occur due to mental stress and tension.
Stress at the workplace, an abusive or dominating boss, or, incompatibility with professional colleagues can also pressurize a person and a lower back pain may emerge as a psychosomatic disorder. So, if you experience a lower back pain try to relax and you may feel a gradual relief.
Kate Brothers is a health writer with years of experience. For more of health articles about back pain, visit: The Pain Relief Practice
This article may be freely reprinted for your website, ezine, or blog so long as it’s reproduced in full, with the links, content and author credits unchanged.
Article Source: http://EzineArticles.com/?expert=Kate_Brothers
A Simple Way to Improve Your Back Pain Now
Back Pain can be reduced in many ways. In this brief article I want to show you how you can dramatically improve your back pain by improving your diet.
Diet may not sound like an important factor in your back pain, but it is. Studies have shown that inflammatory diets worsen pain symptoms, and so you should follow an anti-inflammatory diet plan. Anti-inflammatory diet plans are a breakthrough for many different health conditions, including back pain.
So what is an anti-inflammatory diet? It involves avoiding inflammatory foods like sugar, vegetable oil, meat, eggs and dairy, and eating plenty of anti-inflammatory foods like oily fish, wholefoods and vegetables.
This simple change to an anti-inflammatory diet may not be easy if you are used to eating eggs for breakfast, cheese and ham sandwiches for lunch and steak for supper, but be aware that this kind of inflammatory diet is an important factor in your back pain.
Sugar is often hard to give up, but simply reducing the amount you consume will help. And vegetable oil should not be your cooking oil of choice. Use the anti-inflammatory extra virgin coconut oil instead.
The last step I recommend in this anti-inflammatory approach to resolving backpain is taking the 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. For more on how to cure your back pain visit our website.
David Carlton has a free website about curing your backpain. Check it out today at Backpain Cure.
Article Source: http://EzineArticles.com/?expert=David_Carlton
Diet may not sound like an important factor in your back pain, but it is. Studies have shown that inflammatory diets worsen pain symptoms, and so you should follow an anti-inflammatory diet plan. Anti-inflammatory diet plans are a breakthrough for many different health conditions, including back pain.
So what is an anti-inflammatory diet? It involves avoiding inflammatory foods like sugar, vegetable oil, meat, eggs and dairy, and eating plenty of anti-inflammatory foods like oily fish, wholefoods and vegetables.
This simple change to an anti-inflammatory diet may not be easy if you are used to eating eggs for breakfast, cheese and ham sandwiches for lunch and steak for supper, but be aware that this kind of inflammatory diet is an important factor in your back pain.
Sugar is often hard to give up, but simply reducing the amount you consume will help. And vegetable oil should not be your cooking oil of choice. Use the anti-inflammatory extra virgin coconut oil instead.
The last step I recommend in this anti-inflammatory approach to resolving backpain is taking the 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. For more on how to cure your back pain visit our website.
David Carlton has a free website about curing your backpain. Check it out today at Backpain Cure.
Article Source: http://EzineArticles.com/?expert=David_Carlton
Acupuncture For Lower Back Pain Treatment
Acupuncture
Acupuncture has become a common type of lower back pain treatment and has been established as a reliable method for pain relief by a number of different studies.
A large percentage of people around the world, both young and old experience lower back pain which can be a recurring problem once a problem occurs if the right treatment is not taken.
Acupuncture is a significant component of traditional Chinese medicine, which has been used to treat many different illnesses for several hundreds of years in China and Asian nations.
The treatment has been taken from the theory that the body is made up of channels or meridians in which the "life force" or qi flows through. If they were blocked due to stress or any number of illnesses, it could compromise the condition of the individual's health.
Therefore, the goal of acupuncture is to unblock any clogged meridians and allow the qi to flow more freely through the body. This process is done by sticking needles into the affected meridians in order to release the qi.
There are also several other types of lower back pain treatment such as:
Drug Therapies - including pain relievers, anti-inflammatory medications and relaxants which can ease muscle tension and spasm.
Chiropractic Manipulation - requires manual manipulation by a professional therapist or a chiropractor or other qualified health professional to relieve back pain by taking pressure off sensitive neurological tissue, restoring blood flow and increasing blood flow.
Massage - are therapeutic lower back pain treatments that provide pain relief in the lower back. The manual manipulation of the muscles to improve the blood flow, which results in reduction of muscle stiffness and increase range of motion.
The more innovative is acupuncture which utilizes needles pinched in areas where you feel the twinge and gives that soothing effect.
These are just some of the types of lower back pain treatments available. For more information on lower back pain treatments.
Article Source: http://EzineArticles.com/?expert=Meagan_Sewel
Acupuncture has become a common type of lower back pain treatment and has been established as a reliable method for pain relief by a number of different studies.
A large percentage of people around the world, both young and old experience lower back pain which can be a recurring problem once a problem occurs if the right treatment is not taken.
Acupuncture is a significant component of traditional Chinese medicine, which has been used to treat many different illnesses for several hundreds of years in China and Asian nations.
The treatment has been taken from the theory that the body is made up of channels or meridians in which the "life force" or qi flows through. If they were blocked due to stress or any number of illnesses, it could compromise the condition of the individual's health.
Therefore, the goal of acupuncture is to unblock any clogged meridians and allow the qi to flow more freely through the body. This process is done by sticking needles into the affected meridians in order to release the qi.
There are also several other types of lower back pain treatment such as:
Drug Therapies - including pain relievers, anti-inflammatory medications and relaxants which can ease muscle tension and spasm.
Chiropractic Manipulation - requires manual manipulation by a professional therapist or a chiropractor or other qualified health professional to relieve back pain by taking pressure off sensitive neurological tissue, restoring blood flow and increasing blood flow.
Massage - are therapeutic lower back pain treatments that provide pain relief in the lower back. The manual manipulation of the muscles to improve the blood flow, which results in reduction of muscle stiffness and increase range of motion.
The more innovative is acupuncture which utilizes needles pinched in areas where you feel the twinge and gives that soothing effect.
These are just some of the types of lower back pain treatments available. For more information on lower back pain treatments.
Article Source: http://EzineArticles.com/?expert=Meagan_Sewel
Monday, October 8, 2007
Back Pain - Hope For Sufferers
Back pain...boy have I been There!
Though I am no expert on the science of back pain, but I can tell you that I AM an expert on suffering with this painful and even excruciating condition!
There are many reasons for chronic back pain besides the obvious ones: poor posture, poor diet, being overweight, and lack of exercise. Some are congenital, while others are developed disease processes such as osteoarthritis, osteoporosis,spinal stenosis, ruptured disc,as well as other medical conditions that are directly associated with back pain.
A committed exercise regime and healthy eating habits will certainly help to reduce symptoms of back pain simply by strengthening and developing the lumbar spine and the associated muscles that support it.
The benefits of a strong and healthy back are: a healthier lifestyle that enables you to live without pain...That in itself would be the motivating factor for the millions of us that are suffering from this condition.
In summary, take the time to improve your eating habits, posture and exercise routine. Walk daily. Use good body mechanics when lifting heavy objects.
Be careful when sitting and standing.Watch what you eat.Remember, your weight plays such an important role in how your back feels.
Keep your back in top notch condition! There are very simple exercises that will help your back.
Most importantly, take care of YOU...get enough rest, and consult with your physician before embarking on any new exercise program, or beginning a new diet. I truly believe that chronic back pain sufferers can find relief and improve their quality of life without drugs or surgery.
Lloyd Gilliam is a Physical Therapist who has helped many people with chronic back pain and other sports and work-related injuries. I will welcome your comments or if you just want more info feel free to visit my blog @ http://helpwithbackpain
Though I am no expert on the science of back pain, but I can tell you that I AM an expert on suffering with this painful and even excruciating condition!
There are many reasons for chronic back pain besides the obvious ones: poor posture, poor diet, being overweight, and lack of exercise. Some are congenital, while others are developed disease processes such as osteoarthritis, osteoporosis,spinal stenosis, ruptured disc,as well as other medical conditions that are directly associated with back pain.
A committed exercise regime and healthy eating habits will certainly help to reduce symptoms of back pain simply by strengthening and developing the lumbar spine and the associated muscles that support it.
The benefits of a strong and healthy back are: a healthier lifestyle that enables you to live without pain...That in itself would be the motivating factor for the millions of us that are suffering from this condition.
In summary, take the time to improve your eating habits, posture and exercise routine. Walk daily. Use good body mechanics when lifting heavy objects.
Be careful when sitting and standing.Watch what you eat.Remember, your weight plays such an important role in how your back feels.
Keep your back in top notch condition! There are very simple exercises that will help your back.
Most importantly, take care of YOU...get enough rest, and consult with your physician before embarking on any new exercise program, or beginning a new diet. I truly believe that chronic back pain sufferers can find relief and improve their quality of life without drugs or surgery.
Lloyd Gilliam is a Physical Therapist who has helped many people with chronic back pain and other sports and work-related injuries. I will welcome your comments or if you just want more info feel free to visit my blog @ http://helpwithbackpain
Back Pain Natural Relief
Back pain is something that everyone dreads, whether they are teenagers or adults, men or women, athletes or employees chained to their desks.
Back pain can come without warning, and it can be debilitating especially if you have to concentrate on your work.
Is there back pain natural relief that you can avail of?
Thanks to ancient medicine, you can have back pain natural relief without spending thousands of dollars on medication.
For starters, your pain might be a sign that your muscles are either underused or overused. Underused muscles atrophy: that is, non-movement can cause toxins to accumulate in muscles, increasing your pain. Overused muscles stretch close to their limits, and like you, once overstretched, your muscles grow tired and make you feel pain.
If you are overstressing yourself, and if you are overusing your muscles, you need stretching, relaxing, and breathing exercises for back pain natural relief.
Yoga is a gentle way to get your muscles out of their painful stretches. For instance, lower back pains can be eased by Iyengar yoga, which can also keep your muscles supple and flexible.
You can also undergo back pain natural relief through Bowen therapy, which is essentially body work that can gently put your muscles to work, whether they are underused or overused.
By applying pressure to key parts of your body, and by pulling skin away from muscles through gentle pressure touches, a Bowen therapist can release muscle tension.
There are many other ways to achieve back pain natural relief. You can undergo breathing exercises, which consist of techniques that allow you to concentrate on your body and its movements.
Such techniques can be carried out at home, and you don’t need to spend a lot of time or money!
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Charlene J. Nuble is a healthcare professional who loves writing about women's issues, parenting and other health related stuffs. To learn more about Back Pain Natural Relief... Click Here!
Article Source: http://EzineArticles.com/?expert=Charlene_Nuble
Thursday, October 4, 2007
Don't Let Back Pain Ruin Your Game!
Did you know that the typical golfer loses an average of 5.2 weeks of playing time annually due to injury? The stark reality is that lower back pain affects millions of Americans annually. Take a look at these painful statistics:
• Back pain is the leading cause
of disability for Americans under
the age of 45.
• 8 out of 10 adults will have
lower back problems at some time
in their life.
• The majority of sufferers will
have recurring low back problems.
• One third of sufferers will be
disabled for more than 2 weeks.
The cause for lower back problems vary: falls, car accidents sports strains, heavy lifting and repetitive motion. For the golfer, the twisting of the golf swing exerts great forces on the spine and makes it vulnerable to injury. Especially, if the back is weak and lacks flexibility. Consequently, the two components involved in preventing injury, flexibility and strength, are required for an optimal golf swing.
You don’t have to join a gym or buy expensive equipment to improve your flexibility and strength. Some simple stretches and exercises performed regularly can substantially reduce your risk of injury. Prevention is the key.
But where do you go if you become injured? Traditional medical management includes treatments from medication to injections. The chiropractor uses spinal manipulation to locate the source of the problem and restore normal alignment and movement of the spinal joints. This, in turn, relieves pressure on the spinal nerves, restores normal function of the joints, therefore decreasing pain and spasm. Your chiropractor may also recommend a program of exercise, proper diet and stress reduction. All of these will combine for a healthier back and a healthier lifestyle.
For more information or to make an appointment, please call 714-840-CARE
Dr. Tracie M. Cusimano is a chiropractor in Huntington Beach that specializes in chiropractic care and massage therapy.
http://www.huntingtonbeachchiropractor.com
• Back pain is the leading cause
of disability for Americans under
the age of 45.
• 8 out of 10 adults will have
lower back problems at some time
in their life.
• The majority of sufferers will
have recurring low back problems.
• One third of sufferers will be
disabled for more than 2 weeks.
The cause for lower back problems vary: falls, car accidents sports strains, heavy lifting and repetitive motion. For the golfer, the twisting of the golf swing exerts great forces on the spine and makes it vulnerable to injury. Especially, if the back is weak and lacks flexibility. Consequently, the two components involved in preventing injury, flexibility and strength, are required for an optimal golf swing.
You don’t have to join a gym or buy expensive equipment to improve your flexibility and strength. Some simple stretches and exercises performed regularly can substantially reduce your risk of injury. Prevention is the key.
But where do you go if you become injured? Traditional medical management includes treatments from medication to injections. The chiropractor uses spinal manipulation to locate the source of the problem and restore normal alignment and movement of the spinal joints. This, in turn, relieves pressure on the spinal nerves, restores normal function of the joints, therefore decreasing pain and spasm. Your chiropractor may also recommend a program of exercise, proper diet and stress reduction. All of these will combine for a healthier back and a healthier lifestyle.
For more information or to make an appointment, please call 714-840-CARE
Dr. Tracie M. Cusimano is a chiropractor in Huntington Beach that specializes in chiropractic care and massage therapy.
http://www.huntingtonbeachchiropractor.com
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