Archive for July, 2010

Lower Back Pain Relief Tips While Sitting

Friday, July 30th, 2010

Sitting is an essential daily function that plays a major role in back pain relief.  For most people, their sitting position as, it relates to the lower back pain never crosses their mind.  It is essential that you gain a better understanding how your habitual sitting positions are can contribute to lower back pain relief.           

Sitting in the wrong type of position, wrong type of surface or for too long may be the reason why you are experiencing lower back pain.  Sitting with your feet dangling, back reclined too far, too much lumbar support, not enough lumbar support, chair too low are many reasons why people have lower back pain.  If your job requires you to sit for many hours, choosing the right chair and position you will be in is vital to your lower back health.

Choosing the type of surface you are going to sit on is important.  If you are going to sit for hours watching a movie, paying bills or even reading a book, sitting on a low couch with little support is disaster waiting to happen.  If you are going to be sitting somewhere for hours at a time, make sure you have adequate support for your lower back and legs.

The amount of time you spend sitting each day may be the main reason why you experience or continue to experience lower back pain.  Every 60-90 minutes, you should be getting up from your chair, moving around and stretching to ensure that your leg muscles are not shortening and creating undue stress on the lower back.  Simple 40 second stretches for the lower legs and getting up every 60 minutes will help to reduce and possible eliminate all of your lower back symptoms.

How Sleeping Can Assist with Lower Back Pain Relief

Tuesday, July 27th, 2010

The position you choose to sleep in can make the difference between waking up pain free or painful.  The most recommended position for sleeping to avoid lower back pain is on your back.  Sleeping on your back helps to ensure that all of your joints are in a neutral position which allows muscles and the body to relax.

Raising your legs up by placing pillows or supports under your thighs can be beneficial because it helps to place the pelvis in a neutral position and it helps with blood circulation back to the heart.  If you need to, place a pillow along your sides to ensure that you do not roll onto your side or onto your stomach.

Sleeping on your side is also okay, but many things can happen while sleeping that can cause or irritate your lower back pain.  One of the main things that people do when sleeping on their sides is to move the top leg into a fetal-like position.  That creates a big stretch in the gluts and hip region and causes tightness to occur in other muscle groups.  Upon waking the gluts and the hip area will be weaker because they were stretched out for hours while sleeping causing an unbalance and creating additional pain.

If you are to sleep on your side, place a pillow between your knees and ankles to keep the knees, hips and ankle on the same level.  This will help reduce the chance that you will move your top leg up to a fetal position.

The least recommended position for sleeping is stomach sleeping.  Stomach sleeping forces you to turn your head to one side for long periods of time.  When that happens, the muscles of the spine and neck are thrown out of balance and will eventually lead to back and possible neck pain.

Before you go to be tonight, please remember the basic to sleeping as they relate to back pain outlined in this article.

You can also visit http://youtube/stopsbackpainnow for videos demonstrating the methods outlined in this article as well as other helpful information on back pain relief.

Stretching for Upper Back Pain

Friday, July 23rd, 2010

A daily stretching routine can significantly reduce the symptoms of upper back pain.  Stretching of the pectoralis and bicep muscles will help maintain natural length and tension ratio. Most of our daily activities use the pecs and the biceps muscles.  If those muscles shorten, they will pull the shoulder forward, creating a rounded shoulder.

Once the shoulders come forward, the neck will be placed in an adverse position and will lead to neck, upper and middle back pain.  By keeping your muscle groups in a balanced state, it helps eliminate unnecessary stress on the neck and shoulders. Your stretches should be of a light to medium intensity and be held for 40-50 seconds for each stretch.
Stretches can be performed before, during and after an exercise or physical movement. Before an exercise you can do light intensity stretching, but during and after an exercise you can do a more medium intensity stretch.

Should you feel discomfort on the upper back, you should try stretching the pecs and biceps lightly to see if you can alleviate the pain. Stretching immediately will increase the chances of back pain reduction as well as assist with future occurrences.  If you wait to address your pain then your body will start compensating with other muscle groups creating additional stress and pain.

Implement a stretch routing into your daily activities and you will be greatly rewarded.  For stretch examples on video, visit our video page at http://www.YouTube.com/StopsBackPainNow

Lower Back Pain Muscle Stretches

Monday, July 19th, 2010

Stretching can significantly reduce the symptoms and increase the effectiveness to lower back pain relief.  Stretching will help keep the muscles of the lower legs in the proper length-tension ratio. When specific muscles do not have the appropriate length-tension ratio, they create disproportionate muscle tension, arguably one of the leading causes of lower back pain. 

Specific stretches when performed correctly can restore balance and relieve the pain caused by disproportionate muscle tension.   Some of the most common muscles that require balance to stop lower back pain include: 

  • hamstrings and quads
  • gluts and hip flexors
  • external rotators of the hip and the ITB.

By keeping those muscle groups in a balanced state, it helps eliminate undo stress on the spinal column.  Your stretches should be of a light to medium intensity and be held for 40-50 seconds for each stretch.

Stretches can be performed before, during and after an exercise or physical movement.  Before an exercise you can do light intensity stretching, during and after an exercise you can do a more medium intensity stretch.

When you feel  discomfort in your lower back, you should stretch the  lower leg muscles identified above to see if you can alleviate the pain. 

Choosing not to stretch and waiting to address your condition will many times cause you to start compensating with other muscle groups creating additional stress and pain previously not associated with your lower back pain.  In order to prevent this, maintain a healthy stretching regime. 

For instructional videos related to this and other posts, please visit our StopsBackPainNow You Tube Channel

3 Treatments for Lower Back Pain

Saturday, July 17th, 2010

In this short video, Martin discusses the 3 main components to stopping back pain. 

[youtube]http://www.youtube.com/watch?v=ig-_T1KbGHs[/youtube]

In the video, you will hear about…

Modalities:
Modalities are outside agents that can help aid in the recovery from an injury. The two most common used are ice and heat. Ice will cause your blood vessels to constrict in the area you are applying the ice. That is important when a muscle group or joint is experiencing swelling. Ice should only be used on a treatment area for 10 minutes. Their are a number of commercial products for icing, but you could also use a bag of frozen peas or freeze a Dixie cup full of water and use it for an ice massage.
Heat creates the opposite effect of ice. It causes the vessels to dilate therefore allowing more blood flow to occur in the area. Heat is useful when muscles feel tight and stiff. Heat can also be used to help warm a muscle up prior to an exercise routine or event.

Correct Exercises
Correct exercises are important in maintaining a body’s health and also healing from an injury. The important part is “correct” exercises. Know why you are performing the exercises that you are doing. Understand what are the key muscles that are involved in the movement and make sure you are using them. Perform the exercises under control, don’t rush through them just to do them.

Strengthening
Use exercises to help strengthen the weak parts of your body. Our body requires a balance of muscle groups, so if one group or one side is overly strong, it will throw the balance off the body. When we have those discrepancies in our bodies, it usually promotes pain.