Posts Tagged ‘Easy’

Back Relief Secrets

Thursday, June 4th, 2009


Back Relief Secrets

Do you have back pain?  If you do have back pain, then you are in the majority — most people will experience some kind of back pain at some time in their life.  We are talking about 80 to 90 percent of people, depending on the statistics you check. Believe it or not, there are back pain relief secrets available.

They are "secrets," because most doctors and  some chiropracters don’t  know about them, because they were never taught about them.  There are a group of practitioners that have found the truth to back pain relief.

These people are holistic practitioners, they use natural healing therapies and techniques. They look into the whole being, the whole person to find what is the cause of back pain and how to treat it, they don’t just look at one part of the body. They look at the chemistry of the whole system/body and the structural aspects of the body are taken into account, too. And, they look at the mental and emotional condition of the person.

On the chemical level, back pain can be caused by diet. The modern condition of processed foods can ne a cause. Other l issues can be from an accident or injury which can cause damage to the tissue in the area. Even the connective tissue can become reactive and cause problems in the skeletal system. There are so many possible chemical causes of back pain, it would be impossible, to list them all here.

Structurally, the same accident, or just sleeping crooked, can knock spinal joints out of alignment.  Even sitting with your legs crossed all of the time can cause back pain, by causing your spine to become unbalanced.  There is one chiropractic school of thought that believes that illness is caused by the spine being out of alignment. It might not always be true, but sometimes there is some truth to this idea. Chiropractic or Naprapathic Adjustments are all that is needed for structural issues.

One of the biggest back pain relief secrets is that emotions are a major cause of physical problems. You won’t find doctors telling you this. Emotions can get stuck in the body as emotional blocks that can affect the way energy moves around in the body and the nerves. This can cause muscles to tighten which can pull joints out of alignment. They can also block energy flow so that healing isn’t really possible. In fact, emotions are one of the major causes of  physical ailments and other illnesses.  Somtimes body work is useful. 

There are now many options to find natural practioners and there are many, many techniques. One of the newer ones around is Matrix Energetics.  It can be used for many kinds of things and even for transformtion.  Another easy one is Quantum Touch, this can be very useful for back pain.

These are just a few of the many back pain relief secrets that you can learn about.   Try a few of these ideas and see what is right for you and what will work the best for you.

Author: Kalidasa Brown

ArticleSource: http://EzineArticles.com/?expert=Kalidasa_Brown

Watch this video and see if this technique                                 can help your neck pain.  

Lumbar Pain

Unfortunately many chronic pain sufferers have become used to this sort of life. Nowadays, upper back pain and neck pain patients have multiple treatment alternatives available for them to use.

Back Pain Relief: Posture

Muscle strain causes back and neck pain. Almost everybody has suffered from neck pain, which is an indicator of how we are unaware of poor postures, it becomes a habit.

Back Pain Costs 

In terms of economics, conditions such as back pain, neck pain, spinal problems, and the like, affect an individual’s productivity at work.

The Alexander Technique

Chronic and recurring back pain is painful at best and incapacitating at its worst, and sitting in front of a computer all day rarely helps. The New York Times reports that using a method known as, The Alexander Technique  teaches a more useful way to use your body. 

Back Pain Blog 

If you’re trying to manage chronic back, neck or leg pain this Far Infrared Heating Pad could be the single greatest investment you’ll make all year. If you use it for just a 30 minutes a session, you might get a few hours of relief..

Back Pain Remedies

Foods containing vitamin D can offer natural back pain relief.  

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Stretching Exercises to Strengthen Back

Tuesday, March 3rd, 2009

Back Strengthening Exercises

You can stretch and strengthen your lower back in as little as 5-10 minutes a day.

When I was younger, I didn’t have to worry about exercises to strengthen my back, because I was very active, into sports, hiking, etc.  But… getting older, being less active, and working from home has caused me some real back pain problems. 

My back got weaker because of less physical activity, sitting in a chair most of the day, and the wonderful process of getting older!  I haven’t kept my stomach strong because of this, which supports my spine.  I’ve had disc problems, pelvic disalignment, and a lot of lower back pain.  For those of you that have suffered from bad backs, you know how debilitating this can be.

So, I found some quick and easy back toning exercises to not only help strengthen my back, but increase resilience and lower back flexibility.

So, once you know you just need to strengthen your back, you can start a routine of quick exercises that will get and keep your back in good condition.  These excercises will help stretch and strengthen your back while making it more resilient, so you can be more active without worrying so much about twisting and turning, lifting, odd angles, etc.  There are proper ways to do these things, as well, but that’s in my back pain cause post!

exercies for your back

This routine is simple, and easy to do if you do what you can as you can.  If you have a hard time laying on your back without additional support when you do these exercises, put your hands under your back for support, and push your back against them while doing it.  This helps make it easier to raise your body, arms and legs up without problems or pain.  Remember to hold your stomach in as best you can while doing these back toning exercises, as your stomach muscles help strengthen your back.

back exercises

Stretches for Lower Back

#1 – Stretching/Loosening:
(Very important before doing other exercises):

  • Lay on the floor (or other firm, flat surface) on your back
  • Bring both legs to your chest gently with your hands, and exhale.
  • Hold this position for a count of 5-10, depending on your comfort level. 

Do this once or twice, depending on how good it feels to you.  This is very helpful in ‘stretching’ those muscles out, limbering them up, and preparing your back for the back strengthening exercises or any physical activity.

back stretches

#2 – Stretching:

  • Laying on your back, gently pull one knee to your chest with your hands, and hold for 5-10 seconds, depending on your comfort level.  Breathe normally while you’re doing this.
  • Do the same with your other leg, and repeat this process with both legs.

lower back exercises

Exercises to Strengthen Lower Back

Back Muscle Exercise

#3 (also stretches the hamstrings):

  • Lay on your back, and lift one leg up in the air.  Do your best to keep it straight, but only do what you can, and increase it next time.
  • Clasp your hands behind your knee, and pull your leg gently to you. 
  • Do this with your other leg, and repeat the process again with both legs.

As with all of these exercises, Don’t Strain Yourself. Do the other leg and then repeat.

Back Strength Exercises

#4 – Back Strength Exercise: 

  • Lay on the floor on your back.
  • Bend your knees and cross your legs.
  • Keeping your legs crossed, let them slowly fall to one side so you’re laying on your side.
  • Gently put your higher arm to the opposite direction of the way you’re laying. Again, do not force it.
  • Bring your legs back to the center, cross the other way, and let your legs slowly fall down to the other side. 
  • Bring your other arm across, away from your body.  (Some people will hear a little ‘snap’ in their spine when doing this.  Generally, this exercise is excellent for aligning your back, so you shouldn’t have to worry about this.  However, that’s another reason to stress Stretching and limbering up beforehand.

back exercises

Low Back Exercise

#5 – Lower Back Strengthening Exercises: 

  • Lift one arm and stretch it above and to your side.
  • At the same time, lift your opposite leg up and as straight as possible, keeping both raised off of the floor.
  • Hold this position for a count of 5-10, depending on your initial comfort level
  • Do the same with the opposite arm and leg, holding for a count of 5-10, and repeat for both sides.

You might not be able to lift your arms and legs far off the floor in the beginning.  Don’t worry about that.  The most important thing is that you don’t strain yourself.  As you do this, you will get stronger and more agile.  Increase your count and sets as this gets more comfortable.

#6 (Sit-ups w/Knees Bent):  Strengthening your stomach helps a lot in supporting and strengthening your back and spine.

  • Lay on the floor with your knees bent
  • Do a couple sets of sit-ups in sets of 5 or 10, depending on the shape you’re in.   Be your own best judge in determining the number of sit-ups, and times to repeat this process.  Just make sure as you’re mastering one level, you increase them.  Increasing your sets, and increasing sit-ups by 5 is a good general guide. 
  • Rest a few seconds, and repeat the process 5-10 times if you can; again, depending on your comfort level.

Next time increase the sit-ups and/or sets, and go from there.  BUT, again, don’t over-strain yourself!

It won’t take you long to do these exercises, and using both the stretches and back strengthening exercises will do wonders for your back strength, resiliency, and flexibility.  But, you’ll also ‘feel’ better!  You’ll notice if you do this consistently, as that’s the key, you will have more energy and stamina, as well.  But, most importantly, you’ll notice a huge difference in your back (and stomach) strength, etc.

Doing these quick and simple back strengthening excercises just 5-10 minutes a day (or longer if you wish – just don’t overdo it!) is all it will take to stretch and strengthen your lower back in a short amount of time at home.

For more on back stretch exercise or back strength exercise, please see the related videos.

*NOTE:  I always encourage you to see your doctor about any physical issues, because there may be more going on than meets the eye with your back and/or spine.  This is very important.  However, if you just have general back/spine weakness, etc., the back strengthening exercise will help greatly.

 back strengthening exercise

Article from:http://stopbackpaincausenow.com/back%20strengthening%20exercises

 

Top 5 Exercises 

Training to build a strong back and triceps are just as important to building a big chest, as chest exercises are. So don’t forget to read up about the top 5 best back exercises and the top 5 best triceps exercises. 

Exercises for a Strong Back

"Having a strong back is huge," says Torri Shack, a trainer at Sky Sport & Spa in Beverly Hills. "The stronger your back, the more weight-bearing exercise you can do. People think your abdominals are just your abdominals, but they help keep your back strong. 

Strong Back Posture

Lee Couillard, USPTA, Head Tennis Professional, Punahou School shows a simple device you can make to get your students to stay in a straight back or strong back body posture position.

Exercise Ball for Core 

Not only will your ‘abs’ look smashing after some consistent workouts with an exercise ball, you will also gain core stability, which is an essential part of having a healthy, strong body. By strengthening your core, you will improve your back also.

How to Gain Lean Muscle

Once you are strong enough to perform the exercise with correct form and can achieve 10 to 12 reps then you need to raise the weight. As you get stronger you will build muscle mass.  

Flexibility and Strength Reduce Back Pain

They are used for coordination, balance and speed, as well as providing a strong base for the movement of your limbs. Following are a few easy exercises which can help you improve the strength and flexibility of these key muscles. 

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Chronic Back Exercises

Thursday, February 19th, 2009

Chronic Back Pain Relief Exercises

Exercise is very good for you, as as I’m sure you appreciate, but it’s especially beneficial as a upper back pain treatment, if you conform with a couple of simple guidelines, and practice the right exercises.

Here’s a bunch of easygoing and effective examples that can help relieve back pain and provide some appreciated chronic back pain relief.

Shift and lift: The "shift and lift" is an exercise that really can boost the muscles in your lower back and buttocks (in particular) while sitting down. Even though this is something that you can practice while you are at work, because of the nature of the ‘lifting’ factor of the exercise, I would not really recommend that you do this while talking to others in your office, for example. They may wonder what on earth you’re up to! Nonetheless, this is a great exercise for reducing any stiffness or soreness that may result from sitting in the same position for an extended period of time, and it strengthens those muscles too! While you are in your chair, relax and then clench the muscle in one buttock and hold for a couple of seconds, lifting slightly as you do so. Relax and then do it again. Do this 15-20 repetitions with each buttock.

Hip sway: This is great exercise to do if you are standing for any length of time, as it helps to ease the tautness in your legs and lower back and invigorates the blood flow around all of your lower body. It also reduces or even eliminates mid back pain that affects a lot of people if they are required to stand for a long time. Stand up straight, let you right knee relax totally, and at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. Afterwards, allow your left knee to bend and relax, and force your right hip out in the same way.

Lifting: Go find a bag – a supermarket carrier bag, or something else with extended handles for lifting will be fine. Hold something fairly heavy in the bag – it doesn’t really matter what you put in there, providing it weighs at least a few kilos (drinks bottles are ideal for this, because you know that a liter bottle of water weighs almost exactly a kilo). Keeping your arm straight down by your side, bend your legs until you can reach the bag on the floor and then straighten your legs and lift the bag. Once you’re back upright again, hold the standing position for a few seconds, and then return the bag to the floor by bending at the knees once again. Repeat this exercise 15 times for one side of your body, and then repeat on the other side. When you do this exercise the right way (by bending at your knees, not you back) – this exercise is good for lower back and hip pain, and is excellent for strengthening the lower back, glutes and hips, and an added bonus is that it will help tone your arms and legs.

Shrugging: This is a very simple exercise that not only helps keep your lower back in great shape, it is also an effective way of discharging the stress that can build up in your shoulders and neck. It’s also very good for toning your arms and shoulder muscles. Because you can do the exercise sitting or standing you can perform it pretty much anywhere. For the starting position, just shrug your shoulders all the way up to your ears (or at least as far as you can), then extend your arms sideways from your body until they are parallel to the ground and turn your palms so they face outward. To finish, slant your head till it touches your shoulder then hold for a few seconds. Return to the start position and do it all over again, but this time, tilt your head to the other side.

Tens of thousands of people are laid low with back pain every year. For some, the lucky ones, it resolves within a few weeks with a judicious combination of exercises supplemented by painkillers and anti-inflammatory drugs. But what of the rest? There are a myriad of different specialists involved in the treatment of back pain, each with their own opinion as to the likely explanation and the best way of putting it right. Having said that, the use of acupuncture as a method for offering at least some chronic back pain relief seems to have some merits. Author: Michelle Spencer If you’re suffering with any form of recurrent back pain, it’s vital that you understand exactly what options you have for finding a suitable back pain treatment that will work for you. The main reason you need to weigh your options is there are more muscles, joints, bones, nerves and ligaments running up and down the vertebrae in close proximity to each other than in any other part of the body. This can make it difficult for even the best-trained doctors with the most sophisticated diagnostic and back pain relief techniques to determine precisely what is amiss. Article Source: http://EzineArticles.com/?expert=Michelle_Spencer chronic back exercises What other people are saying about chronic pain exercises

Ease Your Chronic Back Pain Chronic back pain is often a lifelong problem. You can do exercises to strengthen your back. and ease your pain.

Exercises To Relieve Back Pain Lots of yoga positions are very difficult and may be harmful for those who suffer from back pain.

Chronic Back Pain To treat chronic back pain some other treatment options that can be used are Acupuncture, Chi Gong, massage, Chiropractic or Napropractic Care.

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