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Information that we provide to you below,which include (1) back pain and ways to treat back pain (2) Physical therapy for back pain (3) information on senior doctors to treat back pain (4) and various treatments for back pain .therapy for back pain (5) The causes of back pain Tutorials (6) lower back pain pain upper back pain .center of the back .Information we come out of specialists and .senior doctors and prime locations .specialized in the treatment of back pain Put General Information and not any copyrights and mention source on other sites .But all these topics to sing about consulting a doctor continued Disclaimer.
Disclaimer : All content within (Back pain) Health is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The (Back pain) is not responsible or liable for any diagnosis made by a user based on the content of the (Back pain) Health website. The (Back pain) is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites.Always consult your own GP if you're in any way concerned about your health.
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Stretches for Lower Back Pain
January 30th, 2012 | Author: admin
Reducing lower back pain is possible. You just have to be willing enough to do stretch exercises and perform proper posture. So why stretches? Researches on back pain yielded to the results that those who have continuously done back stretches experienced dramatic relief from back pain.
More often than not, backache is only felt during intense physical activity and mobility. But in cases where backache is severe and also felt when not moving, it is best to see your doctor and get checked if one of your discs have been injured.
Should your doctor won’t see any disc damage, s/he can give you oral meds such as anti-inflammatory drugs and relaxants to lessen the pain. The physician may also orient you about the correct posture both when lying and sitting. Below are some sleeping postures which are recommended by physical therapist and backache experts.
Proper Sleeping Position
- The most recommended sleeping position for those with backache is fetal position where you lie on your side and knees are crunched up.
- Should you prefer sleeping on your back, put a pillow under your knees. Doing this will let loose all of the muscular spasms.
- The position of getting up from bed also matters; swinging your legs on the edge of the bed to the floor every time you get up also helps, and prevent from any unnecessary strains on your back.
- Minimize sleeping on your tummy as this can worsen your back pain as assuming this position puts additional stress it places on the lower back.
- Your mattress also matters. Make sure to use firm bed cushion to have a comfortable sleep.
After obtaining back pain relief, it’s now time to draw your attention to correcting the muscular imbalances which are the root cause of lower backache. Among these are weak muscles of the abdomen, stiffness of the muscles of the lower back and improper posture. Try to maintain the proper posture while standing, lifting, during lying and sitting. Also if you tend to be overweight, it helps to try to lose weight as well as to build up your abdominal muscles.
Also, if you want to hasten the flexibility of your lower back, stretching exercises work wonders. Try to do some twice or thrice a week. Stretch those tightened and strained muscles for 15 to 30 minutes and see the difference in a couple of weeks.
And talking about exercises, make sure to warm up before starting your workout routine. This will also prevent you from getting injuries and straining muscles and ligaments which will result to body or back pain for that matter. Practice a 10-minute warm up consisting of stretching exercises before doing your lower backache stretches.
Here are some examples of low backache stretches:
- Pelvic Tilt: Lie down with bent knees. Squeeze your buttock muscles as well as your abdominal muscles. This will let you be sure that you are perfectly laying your back on the floor. Stay on this pose for 5 seconds. Relax for a few seconds and repeat. Do this for ten times.
- Knee Raise. Lie with bent knees. Pull one leg towards the chest and stay on this position for 10 seconds. Do this with the other leg. Repeat twenty times, doing ten on each leg.
Additional exercises that will help strengthen and stretch your lower back are:
- Head and Shoulder Curls
- Hip Roll
- Trunk Rotation
- Cat Stretch
Summing Up
Even though studies have found that one’s flexibility partly depends on genetics, ROM or range of motion can be hastened if one takes time and effort to improve it. This can be achieved by doing flexibility exercises. However, be careful not to overdo these exercises as too much of these can worsen your back pain.
Information that we provide to you below,which include (1) back pain and ways to treat back pain (2) Physical therapy for back pain (3) information on senior doctors to treat back pain (4) and various treatments for back pain .therapy for back pain (5) The causes of back pain Tutorials (6) lower back pain pain upper back pain .center of the back .Information we come out of specialists and .senior doctors and prime locations .specialized in the treatment of back pain Put General Information and not any copyrights and mention source on other sites .But all these topics to sing about consulting a doctor continued Disclaimer.
Disclaimer : All content within (Back pain) Health is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The (Back pain) is not responsible or liable for any diagnosis made by a user based on the content of the (Back pain) Health website. The (Back pain) is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites.Always consult your own GP if you're in any way concerned about your health.
_______________________________________________________________________________
Stretches for Lower Back Pain
January 30th, 2012 | Author: admin
Reducing lower back pain is possible. You just have to be willing enough to do stretch exercises and perform proper posture. So why stretches? Researches on back pain yielded to the results that those who have continuously done back stretches experienced dramatic relief from back pain.
More often than not, backache is only felt during intense physical activity and mobility. But in cases where backache is severe and also felt when not moving, it is best to see your doctor and get checked if one of your discs have been injured.
Should your doctor won’t see any disc damage, s/he can give you oral meds such as anti-inflammatory drugs and relaxants to lessen the pain. The physician may also orient you about the correct posture both when lying and sitting. Below are some sleeping postures which are recommended by physical therapist and backache experts.
Proper Sleeping Position
- The most recommended sleeping position for those with backache is fetal position where you lie on your side and knees are crunched up.
- Should you prefer sleeping on your back, put a pillow under your knees. Doing this will let loose all of the muscular spasms.
- The position of getting up from bed also matters; swinging your legs on the edge of the bed to the floor every time you get up also helps, and prevent from any unnecessary strains on your back.
- Minimize sleeping on your tummy as this can worsen your back pain as assuming this position puts additional stress it places on the lower back.
- Your mattress also matters. Make sure to use firm bed cushion to have a comfortable sleep.
After obtaining back pain relief, it’s now time to draw your attention to correcting the muscular imbalances which are the root cause of lower backache. Among these are weak muscles of the abdomen, stiffness of the muscles of the lower back and improper posture. Try to maintain the proper posture while standing, lifting, during lying and sitting. Also if you tend to be overweight, it helps to try to lose weight as well as to build up your abdominal muscles.
Also, if you want to hasten the flexibility of your lower back, stretching exercises work wonders. Try to do some twice or thrice a week. Stretch those tightened and strained muscles for 15 to 30 minutes and see the difference in a couple of weeks.
And talking about exercises, make sure to warm up before starting your workout routine. This will also prevent you from getting injuries and straining muscles and ligaments which will result to body or back pain for that matter. Practice a 10-minute warm up consisting of stretching exercises before doing your lower backache stretches.
Here are some examples of low backache stretches:
- Pelvic Tilt: Lie down with bent knees. Squeeze your buttock muscles as well as your abdominal muscles. This will let you be sure that you are perfectly laying your back on the floor. Stay on this pose for 5 seconds. Relax for a few seconds and repeat. Do this for ten times.
- Knee Raise. Lie with bent knees. Pull one leg towards the chest and stay on this position for 10 seconds. Do this with the other leg. Repeat twenty times, doing ten on each leg.
Additional exercises that will help strengthen and stretch your lower back are:
- Head and Shoulder Curls
- Hip Roll
- Trunk Rotation
- Cat Stretch
Summing Up
Even though studies have found that one’s flexibility partly depends on genetics, ROM or range of motion can be hastened if one takes time and effort to improve it. This can be achieved by doing flexibility exercises. However, be careful not to overdo these exercises as too much of these can worsen your back pain.
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