lower back pain : Trying Yoga for Back Pain

Studies have shown that Yoga may be one of the most effective exercises for back pain relief. In fact Health-First reporter Leslie LoBue says twisting your body into those sometimes awkward positions may actually be just the thing for lower back pain.

However, as effective as Yoga may be to reduce the pain of back problems, knowing exactly what poses to use, for how long, what to offset the poses with and in what sequence to execute them, are other factors that should be taken into consideration before using it as a therapeutic relief from back pain.

I can see a reader go “Wait a minute…if I have to go through all that, then maybe I should just take some painkillers and call it a day.”

If that applies, it is hardly my intention to scare you away from Yoga for back pain, in fact I’d rather you embraced its use as an alternative to drugs-prescribed or otherwise-for your problems, however, for your success with its use, a little bit of awareness of the correct poses to use for back pain is required and will come in handy for a lasting use of this drug-free alternative.

I will go over the common, simple yet very effective poses for back pain and also give you instructions on the proper poses to offset the spinal motions when applicable. Moreover, I will discuss the factors of the duration of time needed when executing these poses as well.

Though some of these poses may best be learned under the supervision of a certified Yoga Instructor or avid expert, with the descriptions given below -and if need be, the use of image searches on related Yoga sites and search engines- I believe you should be able to get a good concept to at least be able to practice these poses at home.

Here are some of the best poses for back ache and since the aim here is more so back pain relief versus exercising, it is not mandatory that you hold them more than 5-15 seconds, depending on your level of comfort. Moreover, a use of a yoga mat or any other soft surface is highly recommended in the execution of these asanas.

The Shoulder-stand (Savangasana)

This, folks, is a noted panacea for near any human ailment. Don’t panic, it is extremely easy to execute, however, depending on the severity of your case, use discretion in its use.

-Spread a thick blanket on the floor and place your yoga mat on it. Lie on the back.

-Slowly raise the legs. Lift the trunk, hips and legs to a vertical position.

-Rest the elbows firmly on the floor and support the back with both hands.

-Raise the legs till they become vertical. Press the chin against the chest.

-While performing this pose, the back of the neck, the posterior part of the head and the shoulders should touch the floor. (I can assure you that you will say “Hey, I’ve done this before as a kid…this is yoga?”)

-Breathe in counts of 5-5-5 (inhalation, retention and exhalation).

-Don’t allow the body to shake.

Now for the counter poses to the Shoulder-Stand, try to incorporate the following:

Bridge Pose (Sethu Bhandasana)
From the Shoulder Stand position, stretch the legs and slowly touch the floor with the feet. It is done to bend the spine in the opposite direction.

Fish Pose (Matsyasana)
Lie on your back. Stretch the legs and keeps the hands palm down under the thighs. Raise the chest with the help of the elbows and, bending the neck as much as possible backwards, rest on the top of the head.

Suggested Duration:
Try to use the ratio below to time the execution of these three poses. 6:1:2 (meaning the fish pose is held for a third of the time spent in the shoulder stand and the bridge pose held for half the time spent in the fish pose (or a sixth of the time spent in the shoulder-stand)

Or as an alternative, you could simply forego the bridge pose and apply a 2:1 ratio (shoulder-stand to fish pose) but this is only advised if you intend to do the parent pose (the shoulder-stand) for only a few seconds.

Obviously a lot of detail has gone into the description of these poses, however, that is because my intention is for you to be well informed, but for the sake of time and space. I will briefly go over the other poses you could do well to include AFTER you try the sequence above. This is if you decide to use it by the way. If not, you could do very well to simply start from the stage to be depicted in part 2 of this article.

Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com For more Yoga tips and information on Yoga for beginners stop by his website today.

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lower back pain : Are You Willing To Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it’s hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more about yoga poses at her website http://www.abs-exercise-advice.com/free-yoga-exercises-online.html. Get your free unbelievable abs ball workout here!

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lower back pain : Walking Back to Health

Few people would think of walking as cure for many of the ailments we all accept as part of our modern lifestyle but it is now recognised as one of the best exercises you can do at any age.

* Walking helps regulate the heart.

* Walking, it is believed, can boost the immune system causing the body to produce killer cells which will destroy any germ cells they do not recognise. However to achieve this you must walk every day.

* Walking increases blood flow and raises oxygen levels in the body. This in turn stimulates the immune system and helps repair tissue damage.

* Walking burns off calories.

* Walking minimises your risk of bowel cancer (according to a report by the US Surgeon General).

* Walking makes you feel better and helps reduce stress that is part of our modern daily life.

* Walking has long been prescribed by doctors and chiropractors for people with low back pain.

These are just some of the benefits of regular walking and apart from the cost of a good pair of shoes - it's free!

If you suffer from low back problems you should consider including walking as part of your regular daily exercise routine. If your neighbourhood is one where you don't feel comfortable walking then think about joining a gym and get on the treadmill with your IPOD or MP3 player.

A recent study by UCLA researchers found that a group of low back pain patients who did 3 hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises.

Before you grab your walking shoes and rush outside there are a few points to consider if you want to reap the maximum benefit from your walking.

The first is stretching. Always do a few gentle stretches before and after your walk - find out from your healthcare practitioner what stretches are the most suitable for yourself.

The muscles should always be warm before stretching, and the stretch should always be gentle. Current research indicates that the stretch should be held for at least 30 seconds to be fully effective. Always ensure that your breathing is relaxed and rhythmic - holding your breath will make any stretch ineffective. It is also important to stretch on both sides to maintain symmetry. As a general rule do warm up stretching exercises starting at the top of your body and work downward.

Here are some examples of suitable stretches for walking. Please note that these are for illustrative purposes only. You should consult a dedicated book or worksheet before doing these stretches.

HEAD ROLLS - rotate your head around so you end up with your ear near your shoulder then go the other way. Repeat this several times, and then do some arm circles.

HIP STRETCH - hold on to a chair and bend your right knee, keep your spine straight and upright. Lean forward slightly and keep the left leg straight. Hold for 30 seconds. Switch sides.

LEG STRETCH - stand erect and hold onto a wall or a chair for support. Now bend one knee behind you so that you can grasp your foot. Hold your foot against your bottom and gently push your knee gently back as far as you can. Hold for 30 seconds, and then repeat with the opposite leg.

CALF STRETCH - keep your spine straight and push lightly against a wall with open palms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back and straight with and heel down. Gently move your hips toward the wall until you feel a stretch. Hold 30 seconds. Repeat with other leg.

HAMSTRING STRETCH - place your foot on a bench or chair with your toe pointing upwards. You should be standing far enough away such that your leg is straight. Bend forward slightly from the waist keeping one hand on the raised leg so that you feel your hamstring stretch. Hold for 30 seconds then repeat with the other leg.

Secondly is posture. There is no point in walking if your posture is all wrong. Before you set out try this simple check. Stand with your back against a closed door. Try to align your shoulders against the door. Now try touching the door with the back of your head, your buttocks and your heels at the same time. If you can manage this then your body is in the correct alignment.

Try taking your first few steps with your head held high, looking straight ahead. Keep those tummy muscles pulled in. Try to avoid leaning forward when you walk. Don't worry if you find walking like this a bit strange at first concentrate initially on holding your head high looking straight ahead after a few days you will find your are starting to walk more upright

Thirdly and equally important is footwear. If you suffer from lower back problems consider investing in a good pair of walking shoes or boots. You should wear comfortable, low-heeled shoes that provide good arch support. The best shoe for one person may not necessarily be the most suitable for another. It may even pay dividends to visit a podiatrist to see if it would be to your advantage to have heel inserts.

If you are new to walking start off gently, do not overdo it for the first few sessions. Gradually build up to walking at least 30 minutes each day - this is believed to be sufficient to decrease your risk of heart disease. If you can build it up to an hour per day it is believed you will decrease your risk of breast cancer and type two diabetes.

The information in this article should not be used to diagnose, treat, or prevent any disease. You should always consult with your health care professional as to the suitabilty of walking or any exercises described in this article and especially for health matters that may require diagnosis or medical attention.

Bill Morrison has his own website http://www.help4urback.com where he describes his own personal experiences coping with lower back pain and sciatica. He also includes personal recommendations for people who suffer from sciatica or lower back pain including what books to buy, TENs machines, and what web sites to check out.

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Lower Back Pain

One of the most common problems of the elderly is that of lower back pain. This does not mean, however, that lower back pain or lumbago is not common in other age groups as well. Fortunately, it often subsides within a short time with little or no treatment.

Because the lumbar region of the back (the small of the back) undergoes considerable stress when a person twists or lifts, it can become sprained quite easily. The pain produced by lumbago or lower back pain makes movement painful and sufferers are generally unable to work during these episodes. The majority of sufferers recover in a week or two and require little or no medical treatment. Often, rest is all that is needed.

Causes

Although lower back pain is usually caused by a back condition, it can also be caused through other medical conditions.

A very common cause of lower back pain is that of muscle injury. This is usually brought about by stress which is normally the result of bending incorrectly or lifting while carrying excess weight. This type of back sprain is characterized by pain and stiffness that is evident within a few hours of the injury. It generally subsides within a day or two although more severe strains may last longer.

Some recurrent backaches are caused by inflammatory conditions such as osteoporosis. This condition is caused by the degeneration of the joint in the backbone through wear and tear and is often more painful in the morning. Another painful and persistent inflammatory condition that causes persistent lower back pain is called ankylosing spondylitis. A slipped or prolapsed disk can also be to blame for the discomfort of back pain.

Severe lower back pain can also be caused by a crush fracture which can result from a fall or other injury. A crush fracture happens when a vertebra collapses. Other medical causes are mestastases or secondary deposits of cancer and also spinal bone tumours.

Osteoporosis, a common condition of the elderly, weakens the bones and makes the pain of arthritis even more unbearable. It is caused by a reduction in the calcium content of the bones. Because the backbone is weakened, compression fractures become more likely and, as a result, there is severe lower back pain.

Another cause of lower back pain can be due to the uterus becoming tipped during childbirth. Kidney infections can also be a cause.

Symptoms

Pain and tenderness on movement usually begins within 2-24 hours of an injury or muscle tear. This can include any sprain or strain of the muscles or ligaments and is usually noticed after lifting heavy objects.

The abovementioned symptoms are similar in the event that a lumbar disk slips or is ruptured. However, in this instance the pain is more severe. The bck muscles go into painful spasms and the simple act of coughing or sneezing also creates pain in the back. Sciatica is different again in that the pain spreads from the back, down the buttock and down the leg.

Osteoporosis and other conditions caused by degenerative joint conditions come on gradually and is long term. The pain is generally mild to moderate but is recurrent over a period of several years

In some conditions such as fibroids which are harmless tumors in the uterus, as well as in the case of large abdominal tumor or pregnancy, the presence of lower back pain is only one of a number of symptoms.

Dangers

It is rare for lower back pain to be considered as dangerous although some untreated symptoms may become dangerous. One such symptom is an untreated disk which may be pressing on the spinal cord. This, if left untreated, could lead to paralysis. Also, lower back pain caused by infection in the spinal vertebrae may be dangerous as could secondary cancer though these conditions in the spinal region are very rare. By Anne Wolski

Treatment lower back pain

Treatment

Most strains and sprains of the back are easily treated and respond well to minimal treatment. Basically, the main treatment is rest by lying flat on a firm surface. Sometimes the use of an infrared lamp or a heat pack can be beneficial as it relaxes the muscles. Also, a gentle but firm massage and the application of liniment on the affected area, will normally give substantial relief. A painkiller such as acetaminophen should be taken. Lifting and carrying of heavy objects should be avoided during the recovery period.

Where there are serious medical causes, such as prolapsed disk, abdominal tumors, or an infection, the treatment is changed according to the condition. Often, in more chronic cases, it may be advisable to wear surgical belts or surgical corsets during the day.

Using proper lifting and carrying techniques can often prevent lower back pain as can the use of swimming and other exercises that strengthen the back muscles. In the elderly, persistent attacks of lower back pain may be a natural part of the aging process and therefore, something that must be accepted.

Most people who suffer from an attack of lower back pain make a total recovery within a week or two and do so with little or no treatment. In the case of a protruding disk, recovery may take several weeks but there is normally no need for surgery.

How to prevent lower back pain

DO

1. Bend the knees and keep the spine straight when lifting or carrying heavy objects

2. Wear sensible and well fitting shoes

3. Whether at home or at work, find a comfortable position from which to work

4. Be careful of twisting and bending when getting in and out of motor vehicles

5. If advised, wear a support brace or corset to support your back

DON’T

1. Lift or carry anything heavy when recovering from lower back pain
2. Overexert your back. Always ask for help if necessary
3. Sleep on a soft bed. A firm mattress is better for your back
4. Twist and stoop to get into motor vehicles
5. Ignore the need for medical help if lower back pain persists