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
Monday, November 12, 2007
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
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