Physical activity. Exercise helps build strong, flexible muscles that will be less prone to injury. It can also help the healing process for an aching back, prevent problems in the future, and improve function. Work with your doctor to develop an exercise program, or seek a referral to another health professional who can. A good program typically includes the three major forms of exercise: aerobic activity, strength training, and flexibility exercises.
Did you know that the spinal cord is responsible, in some way or the other, to keep the whole body together and healthy? It is the root that strengthens and keeps the body erect. But thanks to our sedentary, unhealthy lifestyles, most of us are stuck with a whole lot of back problems, sciatica included. Being a victim of a weak spine myself, I know how difficult it can be to cope with the pain. What’s more? A bad posture and a paunch.
The back is literally the foundation, or control center, of your body. Holding the upper and lower portions together, it’s is subject to a lot of stress and tension just holding everything together. Add a sedentary lifestyle, improper bending and lifting techniques, inadequate sleep, poor hydration, and injuries to the mix and you can end up with serious, life-debilitating back pain.
Just thought I’d tell you how I got rid of my back pain. No exercising, no exlensive mattresses or any of that mess. I woke with back pain every morning. I woke in the night with back pain…I hurt all the time. So just disgusted with all the soreness and expense I had previously spent…I went to the mattress store. The salesman tried hard to sell me a tempurpedic mattress. Yea right…just want I want…spend another few thousand. I’ve tried all the “firm” mattresses…they eventually will sag enough to cause that back pain. Well if even an expensive mattress will sag why don’t I just buy a cheap one…a disposable one. So I bought a full size kids 4inch foam mattress. Yes just a piece of foam with a cloth around it to look like a mattress. So I took it home, went to bed and oh it was sooooo hard! I couldn’t sleep it was like a rock. So I got a 2 inch memory foam topper from Walmart. That was just enough to make it so I could sleep. Anyways….here I am a year later and I have absolutely no back troubles what so ever!!!! Don’t get me wrong…even a foam mattress will do what I would describe as forming an indentation where you sleep. However since it is just memory foam and a foam pad…the indentation is actually just air being squeezed out of it from sleeping on it every night. It happens about every 3 weeks. Now that sounds like a nuisance but it’s not…a 4″ foam mattress and a 2″ memory foam topper are super light! I just flip the mattress over or around or what have you. I can do it with one hand tied behind my back! A regular mattress doesn’t really form an indentation…it literally just sags and won’t spring back to shape and its heavy so flippingng it is hard to do and even harder when your back hurts! So why does this cure my back pain I’m sure your wondering. I can only assume it’s because a hard foam pad and only a 2 inch memory foam pad doesn’t leave a lot of room for my back to “arch”during the night…. Causing that horrible back pain every morning. When the foam starts to indent(and I can feel the indentation)… I just flip it. I’m good for another 3 weeks or so. In short…my spine is sleeping straight every night and it feels great!
Treatment of back pain has undergone a recent sea change. Experts now appreciate the central role of exercise to build muscles that support the back. This Special Health Report, Back Pain: Finding solutions for your aching back, helps you understand why back pain occurs and which treatments are most likely to help. This report describes the different types of back problems and the tailored treatments that are more likely to help specific conditions.
This information is not designed to replace a physician’s independent judgment about the appropriateness or risks of a procedure for a given patient. Always consult your doctor about your medical conditions or back problem. SpineUniverse does not provide medical advice, diagnosis or treatment. Use of the SpineUniverse.com site is conditional upon your acceptance of our User Agreement
I ended up going to a chiropractor from http://greggchiro.info/garden-city-chiropractor/ .. I really wish I had gone sooner. I heard friends tell me over and over to go but to be honest I didn’t think it would do much help. Now I regret putting it off for so long. I go back on a regular basis to keep my back pain at bay.
Hey im 23 years old and in gymn i hurted badly and my lower disc L5 is moved from its placed and i have a bad lower lumber pain on the left side and after getting reports i found that im having little arthritis in in that bone also and my nerves are compressing in between that disc which is causing me pain so please advice me some thing will these exercises be good for me?
Sit with knees bent and left leg stacked on top (or sit cross-legged). Extend right arm, placing it on outside of left knee. Place left hand on floor behind you and twist gently to left, moving head and shoulders with torso. You should feel a stretch up and down spine. Hold for 3 deep breaths. Return to center, switch legs, and repeat to right side.
As I started reading the back exercises, I realized I knew them from reading “Pain Free” from Pete Egoscue. I don’t have any back problems but since I do sit quite a bit working on my computer, I will have to include them in my regular daily routines. The pictures are really helpful in explaining how to get into the positions.
Love your site, Alexander! I’ve had quite intense lower back pain for a couple of days now and your article sure is spot on. Stretching the way you describe used to be a constant factor in addition to my daily yoga practice. Nice reminder to get me back into the spirit of things again!!!
Begin by lying on your stomach with the legs squeezing together and the hands on either side of the chest. Keep the feet on the floor as you press into your hands and lift the chest and head. Hold at the top for one full breath, pulling your navel to your Gently lower. Repeat 5-10 times.