Information on Back Pain-Keeping Your Back Straight

Your back is a vital body part. It plays an essential role in every part of daily life. Since the back is so important, you want to keep up-to-date on information about back pain and its treatment.

Begin with this basic information.

Information on Back Pain #1 - What Is Your Back?

Back pain can best be understood when you understand the structure of your back, so let’s build a spine. Your back consists of 30 small bones called vertebrae. These bones are stacked on top of each other, and connected by ligaments, tendons, and muscles. Your stack of connected vertebrae is divided into four regions. From the base of your skull down to your pelvis, these four regions are:

1. Cervical or neck vertebrae – the top 7
2. Thoracic or upper back vertebrae – the next 12
3. Lumbar or lower back vertebrae – 5 more
4. Sacrum and coccyx – 6 fused bones at the spine’s base

Between your vertebrae are round, spongy cartilage pads called disks. Disks act as shock absorbers for your spine. A column-like spinal cord runs through your stack of vertebrae. It, too, is divided into segments similar to nearby vertebrae. Your spinal cord contains nerve roots and nerve rootlets that spread out, sending messages of pain from your back to your brain.

Information on Back Pain #2 – Back Pain’s Causes

Back pain is among the most common complaints. It is also one of the most painful. Since it can be difficult to treat, it is important that you have good information on back pain. Most good information on back pain will agree that when you lift something too heavy, you may cause a sprain, pull, strain, or spasm in one of the muscles or ligaments in your back. That will cause back pain.

Let’s look at more specific information on back pain.

1. Your cervical spine, or upper back, begins at the base of your skull. It is composed of seven vertebrae with eight pairs of cervical nerves. This part of your spine is designed to support your head and give you mobility.

Injury or mild trauma to the cervical spine can cause one of a number of serious, even life-threatening medical emergencies. You might have a spinal cord injury (SCI) or a fracture. Such injury could cause pain, numbness, weakness, and tingling.

2. Your thoracic spine is just below your cervical spine. Your ribs are connected to this part of the spine. Think of it as the back of your chest. Your thoracic spine is designed to be strong and stable, permitting you to stand upright and protecting your vital internal chest organs. Although thoracic, or middle back pain is rather uncommon, it causes significant pain when it does occur.

The most common causes of middle back pain are muscular irritation and joint dysfunction. You may injure a disk, and cause middle back pain, but such injuries are very rare.

3. Your lumbar spine, or lower back region, is most likely to experience pain. This is because your lumbar region supports the weight of your upper body. It takes the most abuse.

Many things can cause injury and pain to your lower back. As with all parts of the spine, muscle strain or spasm may occur when you lift or carry things that are too heavy. Sprains of ligaments occur in similar manner. You may experience joint problems or a "slipped disk."

The most common cause of lumbar or lower back pain, though, is simply using your back muscles for actions you usually do not do. Perhaps you sit at a desk most days, but one weekend, you help friends move furniture. Or you normally teach school, but during the summer, you decide to create a large vegetable garden in your back yard.

A so-called “slipped disk” (herniated disk) occurs when a disk, one of those spongy cartilage pads between your spines vertebrae bulges out and presses on nerves. This often occurs when you twisting while lifting something. You may not know what caused your slipped disk, if it happens. You will know the lower back pain that comes as a result.

Information on Back Pain #3 – Back Pain and Your Physician

Not every back pain will require a visit to your physician. Many back pains can be treated effectively at home with heating pads and ice packs. Over-the-counter (OTC) medications can also give the relief needed. However, there are times when you will want your physician to give information on back pain, and prescribe treatment.

Seek a qualified physician if any of the following is true:
• Your pain is so bad you can’t move around
• Your pain is not less after two weeks
• Your pain was caused by an injury
• You have a fever
• You feel nauseous or are vomiting
• You have a stomachache
• You are weak or sweating
• Your pain goes down the leg below your knee
• You lose control over going to the bathroom
• Your foot, leg, rectal, or groin area is numb

Information on Back Pain #4 – Back Pain Prevention

Your health care provider, whether physician, chiropractor or other, will encourage you to maintain an active, healthy lifestyle as part of back pain prevention. The best information on back pain they can provide you is to avoid injury in the first place. Develop healthy back habits. The following five bad habits can cause back pain. Avoid them.

• Twisting when lifting
• Bad posture
• Lack of exercise and too much weight
• Smoking tobacco
• Ignoring back pain

The more information on back pain you have, the better prepared you will be to deal with it.

Anna Hart. Read Anna's growing number of articles at http://www.backpainreliefblog.com for more information on back pain.

What to Use for Backaches - Short and Long Term Pain Relief Options

By Jen C

Often back pain can come on suddenly with something as simple as a sneeze or bending down to pick up the car keys.

Sometimes it's the result of prolonged strain and neglect of the back and surrounding area.

Short term pain relief

In the short term, anti-inflammatory over-the-counter medication can bring some relief and restore movement. Simple home treatments such as a hot water bottle or ice pack can also help relax the affected area.

Surprisingly, it's been shown recently that lying flat in bed for several days actually slows down the natural healing process. We're now being encouraged to get out of bed when we're able and to sit or stand rather than lie down.

Long term back pain prevention

If you regularly suffer from backaches, you may wish to consider some preventative treatment, including one of:-

Chiropractor or Osteopath - long term poor posture or injuries sustained in falls or car accidents can result in movement within the back. Osteopathic medicine focus on the musculoskeletal system, with many osteopaths specializing in An osteopath will be able treat the damaged parts of your body such as muscles, ligaments, nerves and joints. This is a good option for those who prefer a drug free solution.

Exercises - it’s been shown that certain types of exercise can help to strengthen the muscles around the weak area and prevent further recurrences of muscle strain and pain. In particular, the McKenzie exercises were designed specifically for people suffering regularly from back pain. If you are suffering from acute pain, the exercises can be done every two hours. For preventative purposes, daily exercising will help to strengthen your muscles and improve movement.

Lifting - if you are lifting heavy items, you may be putting unnecessary strain on your back. Learning how to lift properly may help you to avoid further strain.

When to see your doctor

If you are worried or anxious, contact your doctor. Occasionally, back pain can be a symptom of a more serious condition, so it is worth taking medical advice.

Jen has suffered from back problems on and off for twenty years. She has written about her findings about what works and what doesn't in her latest website, End Back Pain.

For further tips and ideas on alternative products to help manage back pain and for strengthening exercises to help prevent further pain, visit End Back Pain UK.

Disclaimer: You should consult a doctor for your back problem. This article does not constitute medical advice, it is for information only.

Alleviate Back Pain with Pilates

Low back pain is one of the most common complaints from males over the age of 20. Many women also experience a number of different acute or chronic injuries to their lower back as well. Despite the multitude of recovery options available, ranging from medication to surgery, there is one method that has continued to prove successful. A prescribed core strengthening routine has relieved the average back pain sufferer of their pain while helping them prevent future injury also.

Strengthening programs designed to increase core muscle strength and endurance have been shown to effectively alleviate back injury and improve posture. In order to make my back pain go away I need to do more back exercises in the gym, right? Not so much. The real key to decreasing the stress put on one's low back is to develop a corset that supports our body. This corset is formed by strengthening what many refer to as the core muscles; mainly the transverse abdominis, multifidus, pelvic floor muscles, and obliques. These muscles help us to breathe properly, and maintain good balance and posture throughout our daily activities.

There are some different theories out there that try to explain the best way to improve core strength. Many different exercises and props have been developed to improve all aspects of one's core. A more recent development has been the inclusion of Pilates into an abdominal strengthening program. Pilates has been shown to successfully alleviate and increasing functional strength. Pilates emphasizes movement through the use of our core muscles, those closest to the spin. Instead of performing more reps, Pilates focuses on performing fewer, more precise movements that require concentration, control, and proper form. Due to its focus on developing the core muscles as well as postural awareness, Pilates is especially successful at alleviating back pain. By integrating the trunk, pelvis, and shoulder girdle Pilates enables you to develop a strong core.

Many physical therapists are successfully introducing some of the Pilates methods into their rehabilitation programs for patients with back pain. The most successful programs thus far have been those who creatively integrate Pilates with props, like the Swiss Ball, resistance bands, or balance disks, and with more traditional techniques. A prop such as the Swiss Ball is ideal for strengthening of muscles like those in the core because they challenge our balance which increases recruitment of the transverse abdominis.

Pilates also emphasizes proper breathing and body awareness in addition to core conditioning. Patients are able to develop their full set of core muscles that gives them functional strength to participate in their daily activities. Those who have given Pilates a try notice a greater ability to focus on their task and increased strength to take part in normal activity while maintaining good posture.

Though many of us suffer from some sort of back pain there is plenty we can do about it. For those of us who do not require surgery, Pilates offers an outstanding way to develop the muscles that support your entire body's posture throughout the day. A Pilates strengthening program is even used as a post-surgery rehabilitation method. No matter your needs when it comes to back pain, contact your local physical therapist and ask if they have been trained in how to alleviate back pain through the use of Pilates.

Robert Tendick is a student preparing himself to earn a Doctor of Physical Therapy degree. His experience as an athlete with various injuries has given him insight into the common aches and pains that trouble many athletes and the need for prevention core strengthening through mat pilates. He has also had the opportunity as a physical therapy aide to help heal a number of Los Angeles physical therapy patients through the use of cutting edge injury rehabilitation techniques.

Upper Back Pain

There can be many other causes— injury, accidents, upper disc displacement and many more.

There is a great deal of stability and less motion in the upper back, which is thoracic spine region. So, spinal disorders are not very common. Conditions like herniated disc, spinal stenosis, degenerative disc disease and spinal disability can cause upper back pain, but such cases are few. This being the case, it is difficult to identify the causes for the upper back pain, precisely. Even an MRI Scan or CT Scan will not be of much help. So, it is not easy for the doctor to find a surgical solution, if the pain persists for a long period.

Modern amenities are not without the accompanying problems. A poor posture over a period of time creates strain in a particular region and that region happens to be your upper back, in case you are a computer operator and work throughout the day in front of your PC. Neck pain and shoulder pain are the comrades -in arms -of the upper back pain.

Here are some more causes of upper back pain:

1. Lack of strength in the particular region.

2. Injuries and damage to the muscles of the region caused through repetitive motions i.e. working in a particular machine in a particular manner. Take for example, hand molding machines. On an average a person does 1500 hand-operated motions in a working schedule of 8 hours.

3. Muscle strains and sports injuries.

Here again. You have to understand your back pain. With the nature of your work known to you, identify the area of your upper back, which is mostly strained. Do such yoga asanas, which help to ease the stress in that area. Do regular oil massage. If this is done in a systematic manner, there would not be any cause for the upper back pain to happen.

Because upper back is a big area, and also 'muscle junction', you have to adapt to a system of doing several stretching and strengthening exercises.

If you get the upper back pain, do not panic. Avoid hard medications and painkillers at any cost. Even best of the hospitals, the renowned specialists, have understood the virtue of physio-therapy. Follow it now, for your suffering is due to your past failings and negligence!

http://www.backpaindetails.com/pain/ & Upper Back Pain provides detailed information on back pain, back pain treatment, back pain cure, upper back pain and more.

Insight On Low Back Pain

Low back pain is very common, in fact; it is one of the most common conditions in our country today. It is the cause of one of the most frequent visits to the doctor. Most all of us have experienced either first hand or second hand back pain. It can affect any one at any age. You have either had low back pain, or witnessed someone who has, or maybe even had to take care of someone who has had low back pain. This article will talk about some of the causes of low back pain and some of the preventions for it as well.

Did you know that over 50 billion dollars are spent each year on back pain. Low back pain is the number one reason for job disability and one of the main reasons for work missed. Something as simple as lifting an object, or turning just right, can cause a muscle strain which can become inflamed, and cause spasms and pain. As we get older so do our bodies and our bodies don't always produce on its own what it takes to stay healthy. That's why a good healthy diet and vitamins are important. There has been much research on back pain because it is such a problem. The way we take care of our bodies can contribute to some other causes of low back pain .

Many people smoke and did you know that smoking can cause low back pain. That's right. Smoking causes the blood that flows through our spine to become restricted and this can lead to disc degeneration which will cause low back pain. As the disc weakens, it can break off or deteriate and cause nerves to be exposed or pressed against. This can be very painful and can take a long time to heal.

Regular exercise that includes stretching, strengthening and some type of aerobic workout can help prevent possible low back pain. Research shows that people who are in good shape, that exercise regularly are less likely to experience muscle strain that can cause low back pain and even if they did, they are more likely to recover quicker than someone who doesn't exercise. When we don't exercise the muscles, especially after an injury, they can become weak. Healing takes place as the blood flows freely and when we baby an injury, we are actually doing it more harm than good. We often think that because it hurts, we can't use it. Without exercise, low back pain can become more permanent as the muscles that hold up our spine become weaker.

There are things that can cause low back pain that may require surgery. If you are experiencing low back pain for any length of time, or have pain or numbness in your legs, you should consult a physician. You want to avoid any possible permanent nerve damage.

If you need more Back Pain help then quickly head over to www.onlinebackpain.com where you will find helpful back pain tips, advice and resources including information on chronic back pain and low back pain information.

Chronic Back Pain

I had been to three different physicians. The car accident in 1990 had left me with terrible back pain. The only option offered to me was prescription medication. For three years I lived with chronic pain - 24 hours a day, 7 days a week.

The prescription drugs helped relieve some of the discomfort, but I had to stop taking them when I began getting sick to my stomach – which was often worse than the pain itself. Time and again I thought, “This can’t be the only choice. There must be another alternative.”

It wasn’t until 3 years later that I heard about magnetic therapy from a friend, and decided to try it. With nothing to lose, I used a magnetic pad on my back during the day and slept on a magnetic mattress pad every night. Much to my surprise, after two weeks my back felt much better. After a few months, the pain was completely gone!

My wife, who had a back problem caused by herniated disks, woke up every morning with pain and stiffness. Not long after sleeping on the magnetic pad, the stiffness began to subside, and she was soon waking up pain-free as well.

Although skeptical at first, I was amazed at the effectiveness of magnetic therapy, and began to intensely investigate the field of biomagnetics. Since my initial experience, I have had the pleasure of helping many people achieve similar results, enhancing the quality of life of those suffering from chronic conditions and injuries.

Now I’d like to take the opportunity to help those of you who may be suffering from chronic back pain, and to tell you how to better prevent it.

Back pain is the number one form of pain experienced by people in the U.S. It accounts for 20% of all injuries and illnesses in the workplace, and is responsible for as much as $50 billion in diagnosis and treatment each year [1]. The National Institutes of Health estimate that 4 out of 5 Americans will experience back pain at some point in their lives. Not a pretty picture from any standpoint.

The majority of back pain occurs in the lumbar region of the spine [2]. Here, most of your body’s weight is placed on the lowest 5 of the 24 vertebrae (bones) that make up the spine. Considering all the other muscles, tendons, ligaments, joints, disks, and major nerves that are also a part of or connected to the spine, it’s no surprise that there are so many ways to injure your back as you twist and bend them [3].

Pain is considered chronic if it’s recurring, lasts more than three months, and can seemingly be stimulated by any small movement (for whatever reason) [4]. In the 21st century, we’re finally realizing that drugs and surgery are not always the answer for treating chronic pain or other musculoskeletal conditions & injuries.

The future lies in an integrative approach to promoting the body’s own healing ability by using noninvasive, safer treatments. Acupuncture, massage therapy, chiropractic and osteopathic care, and certain physical therapy exercises are just a few options to help with back pain.

Following an individualistic approach to treatment is key. A particular therapy that may work for one person may not work as well for another. Often it’s necessary to try a combination of treatment methods to begin feeling significant improvements.

For true recovery of back injuries and disease, pain and inflammation need to be reduced, proper function and strength restored, and further injury prevented [4]. With this in mind, let’s discuss how magnetic therapy can help.

One of the primary benefits of magnetic therapy is the reduction of inflammation. Localized inflammation following an injury is a natural protective reaction. It creates an imbalance in sodium and potassium ion (charged particle) concentrations at a cellular level. As a result, fluid accumulates in the cells, causing the injured tissue to become inflamed. (Think of it as retaining water after eating salty food.)

If there’s no intervention, the body will eventually heal itself and the inflammation will subside. However, this process can be very slow and painful. Because of this, treatments that can safely speed the overall process are needed, particularly in the case of chronic conditions like arthritis.

Applying a bio-north magnetic field safely rebalances electrochemical ion concentrations. Excess fluids and toxins are flushed from the cells and removed through the lymphatic system. As a result, healing time is often reduced by as much as 50%.

Since major nerve bundles run through the spine, it’s obvious why back pain is so common. Pain is caused by an electrochemical signal sent to the brain. The normal electric potential of a neuron (nerve cell) is around 70mV when in a resting state. When injured, a neuron’s charge becomes positive due to a shift in chemical ion balances. This triggers a pain signal to be sent to the brain.

Applying a bio-north (negative polarity) magnetic field lowers a neuron’s electric potential, bringing it closer to its normal, negative state. As a result, the pain signal diminishes faster, and in most cases, will eventually stop.

Another important goal when recovering from back injuries is restoring mobility. Magnetic therapy helps relax muscle tissue, thereby increasing flexibility and reducing the incidence of muscle spasms.

About four years ago, researchers in Italy tested the effects of a magnetic seating system on several volunteers. Each person participated by either driving or remaining seated at a computer workstation for prolonged periods, both with and without the magnetic system.

“The results showed a decreased myoelectric (neuron) activity both at shoulder and lumbar level by using the magnet based sitting system for prolonged seated work tasks...The system appears to be an effective tool in preventing muscle contractures secondary to prolonged, constrained positions” [5].

Because it can be so difficult and painful to move, many people feel they need to rest for a few days after injuring their back. But did you know that bed rest should really be minimized or avoided? According to David Lehrman, M.D. (chief of orthopedic surgery at St. Francis Hospital and founder of the Lehrman Back Center in Miami, FL), “for every week of bed rest, it takes two weeks to rehabilitate” [3].

A 1995 study in Helsinki, Finland found that out of 186 subjects, those who went about their daily activities as tolerated had greater flexibility and less pain than those who underwent backmobilizing exercises. The *slowest* recovery was seen in subjects that were prescribed two days of bed rest [6].

While an interesting fact, it’s one that some of us may grumble about. Bear in mind we still have to sleep and give our bodies a chance to heal and recuperate. As I found out years ago, sleeping on the proper magnetic mattress pad will help speed the healing process and can significantly reduce chronic pain over time.

Back in 1990, a 12month clinical test on the effects of magnetic mattress pads was conducted in Tokyo, Japan. The study, led by Dr. Kazuo Shimodaira, involved 431 subjects. 375 of them received full-sized magnetic pads and the remaining subjects received sham mattress pads for control. (Each magnetic pad contained 124 permanent ferrite magnets with field strengths of 750950 Gauss.)

Here are the results of the yearlong test:

On average, 53.3% of the subjects realized the effect of the magnetic mattress pad within 3 days, and over 70% within 5 days. What’s more is that thorough testing for side effects was conducted and none were found [7].

(Note: The magnetic mattress pads used in this study did not produce very strong magnetic fields. As stronger magnetic fields are more effective, a higher energy pad would improve results even further.)

Supporting these findings, a 1997 Johns Hopkins pain center treatment study compared magnetic therapy for chronic pain with a placebo therapy. It concluded that people using the magnetic therapy showed a dramatic improvement, whereas the placebo group improved only minimally. Again, there were no side effects detected [8].

Since the vast majority of adults are not in “ideal” physical condition, the risk of back injury for them is greatly increased.

If you’re out of shape and are planning an activity that requires lifting, bending or twisting, it’s a good idea to take steps that can help prevent injury in the first place. Magnetic therapy is an excellent way of accomplishing this.

There are three primary actions that take place when using magnetic therapy for prevention. The first two are its ability to increase circulation and to relax muscles. The effects are similar to warming up and stretching before a strenuous workout. It’s really the third action that sets magnetic therapy apart from anything else though. Magnetic therapy can effectively control energy flow along the body’s acupuncture meridians (energy channels).

Placing a magnetic pad or support over an area channels the body’s energy directly to that location. Increased energy availability, combined with improved circulation, significantly extends the amount of time that one can exert themselves before muscle fatigue sets in. In turn, this reduces the likelihood of muscle strain.

The combination of improving blood flow, relieving muscle tension, and reducing pain makes magnetic therapy ideal for treating back conditions and preventing further injury. While effective on its own, magnetic therapy is also an excellent adjunct to other treatments. Whether chiropractic, acupuncture, therapeutic massage, or another method, it can help improve and prolong a treatment’s positive results.

The next time you’re out and about, make use of a high-energy magnetic support or back pad. It’s a simple and effective way to continue through the day with less pain and a greater range of motion. Trust me. Your back will thank you!

SOURCES:

1 Centers for Disease Control – National Institute for Occupational Safety and Health, June 19, 1999.

2 Pain Central: What Causes Back Pain?

3 Pain Foundation: Back Pain

4 National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet

5 PubMed: Efficacy of a chair with magnets in the prevention of musculoskeletal disorders caused by prolonged sitting.

6 PubMed: The treatment of acute low back pain - bed rest, exercises, or ordinary activity?

7 Summary of a 12month double-blind, clinical test of magnetic mattress pads. Kazuo Shimodaira, M.D. Tokyo Communications and Kouseikai Suzuki Hospitals, Tokyo, Japan. 1990.

8 "Use of magnetic therapy for chronic pain" by Joseph Kandel, M.D. and David B. Sudderth, M.D. The Arthritis Solution.

TIPS & GUIDELINES FOR A HEALTHIER BACK

The National Institutes of Health provides guidelines for maintaining a healthier back. Following these and a few other tips will greatly increase your chances of preventing further injury while strengthening your back muscles.

When Standing:

• Keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.

• Don’t slouch when standing or sitting. (Keep your hands lightly clasped behind your lower back. This improves posture for your neck, shoulders and upper back, and reduces muscle tension.)

• Wear comfortable, low-heeled shoes.

When sitting:

• Make sure your work surface is at a comfortable height for you.

• Sit in a chair with good lumbar support and proper position/height for the task. (Use a pillow, rolled towel, or lumbar cushion if needed.)

• Switch sitting positions often and periodically take a short walk or light stretch to relieve tension and restore blood circulation.

• If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

When lifting:

• Don’t try to lift objects too heavy for you!

• Pull in your stomach muscles, keep your head down and in line with your straight back, and lift with your legs.

• Keep the object close to your body.

• Do not twist when lifting.

• Do not carry an object in one hand if it causes you to lean to one side. (Use both hands, or carry an additional item to balance the load.)

Exercise:

• Always warm-up and stretch before exercise or other strenuous activity.

• Following a prolonged period of inactivity, begin a program of regular lowimpact exercises. (Ask a physician or orthopedist for recommended exercises appropriate for your age and requirements.)

• Speed walking, swimming, or stationary bike riding for 30 minutes a day can increase muscle strength and flexibility.

• Yoga or Tai Chi can help stretch and strengthen muscles, and improve posture.

Everyday habits:

• Maintain proper nutrition and diet to reduce and prevent excessive weight (especially around the waist area).

• If you smoke, quit. Smoking reduces blood flow to the lower spine and causes spinal disks to degenerate.

Therion Research

Your source for magnetic therapy news, research, and natural pain relief

Bruce Spiegler is a registered magnetic therapist and holistic health practitioner. He can be reached at TherionResearch.com - A provider of safe, natural magnetic therapy solutions for chronic pain management, sport’s injuries, sleep disorders, and natural healing.

Revelations About The Usual Abdominal Training

Most of the men and women are more concerned on their
abdominal area than on other parts of their body during
bodybuilding or losing weight exercises. But the passion to
gain muscle packs as evidence on the abdomen for both genders
is clouded with false beliefs by various abdomen exercises.

There are a lot of myths about abdominal training. One tells of
non-stop training gives a certainty of gaining six-pack
abdominal muscles. Think of this concept as the general
bodybuilding training. Think of all the muscles working
everyday, given no intervals from workout or time for
recuperation. There is no bodybuilding truth to this sort of
training. The muscles that get worked up for long periods each
day without breaks for healing do not develop.

No matter what type of muscle you're working on and wherever
it's located on the body, once you put pressure to it for
bodybuilding means, you have to steer clear from strenuous
bodybuilding trainings everyday. Remember that muscle tissues
on your biceps are no different from the muscles found in your
abdomen area. The same theory just works with every other
muscle in your body.

Now ask yourself this: "why should I even force my body to
workout twice than it normally should and put pressure on my
abs non-stop when there's no real benefit that I can gain from
it?" You think you know the answer? Good enough.

Another point that could destroy a person's built and posture
is the belief in crunches and sit-ups. Most people think that
the mentioned exercises give the benefit of gaining great
abdominal muscles. Again, this is all wrong because crunches
are not even a recommended abs exercise by bodybuilding
experts. This not does not only put the wrong muscle to work
but also causes back pain and bad posture. So, the next time
you want to work on your abs area, think twice before putting
pressure on your back continually, non-stop.

About The Author: Shareen Aguilar is a writer for
http://www.body-building-book.com which has Bodybuilding guide and other free fitness Books.

When Your Back Hurts Everything Hurts

Back pain, when gone untreated, can become a serious problem.

Your brain, being complex as it is, is always informed when
there is back pain, or any body pain for that matter. This is
done by your body sending messages to the brain through the
spinal cord and then the brain sending messages back in return.


The reasons for back pain are not always as easy to discover as
you may think. However, for the most part, the pain either has
to do with muscles, bones, or disks.

The pain is usually caused if you have pulled an item far too
heavy, or you have simply pulled hard on something that didn't
even move. By pulling hard on an object it is very easy to pull
a muscle. The muscles at play are usually the Latissimus Dorsi,
Teres (major and minor) and the Trapezius.

If you feel like the pain is focused more on your upper back
than anything else, then it probably in the thoracic region
(upper back). Damage to that region is frequently caused by
muscle strains or harm to ligaments.

Although if your back is hurting a lot and if you think that
the pain is muscle related then there's not much you can do but
sit back, relax, and wait it out. The pain will eventually go
away all by itself.

Another cause of back pain is when it has to do with bone
damage. Basically, the back is made up of the spinal cord. The
spinal cord is made up of 24 vertebrates and surrounding,
cushioning discs.

The three basic parts of the spinal cord include the cervical
region (top of the spinal column; bottom of the skull and neck
support), the thoracic region (top and middle parts of the back
- 12 vertebrae with ribs on both sides), and the lumbar region
(5 vertebrae which supports the weight of the upper body-
easily damaged).

Now that you understand the parts of the back you can
understand the way it damages.

Connected to the spinal cord are cushioning disks. Mostly in
older people, due to weak bones, excess pressure can be put on
the disks and cause discomfort. If it gets out of hand, the
disk can shift, in order to relive pressure but in return push
cartilage right into a nerve root or the spinal canal, causing
even more pain. This is caused a bulging disk and if these you
think this could be occurring in your back then see a doctor.

Of course back pain is uncomfortable. It affects nearly
everything you do, but your back pain doesn't have to last
forever.

About The Author: For more important information on back pain
be sure to visit http://www.0-backpain.com Providing you with
information on back pain topics, causes of back pain and how to
relieve your back so that you can live the best and healthiest
life you can.

Low Back Pain - Physician Advice on Relief and Causes

Low back pain is one of the most common reasons for
visiting a primary care physician. People may experience
back pain after lifting heavy objects, twisting and turning
their backs during exercise or household chores, or after a
period of inactivity. Acute low back pain is often caused
by muscle inflammation and spasm and may start suddenly or
increase gradually over time. It may occur in the center of
the low back or next to the spine on either side. The pain
from muscle strain and spasm is often achy and crampy with
periods of sharpness that occur because of "stressing" the
involved muscle. Laying down usually relieves the pain. The
pain is often accompanied by stiffness when moving the
lower back and very tender muscles. It will usually get
better with regular use of rest, heat, massage and/or
anti-inflammatories and/or muscle relaxants for two to four
weeks. Moist heat applied for 20 minutes three to four
times daily and taking 200 to 800 mg per day of ibuprofen
helps relieve the contracted and inflamed muscles. People
can hasten recovery by continuing to be as active as
tolerated and not to lift heavy objects or move in ways
that aggravate the pain.

Low back pain which lasts more than 6 weeks and/or begins
to change in character needs to be evaluated by a
physician. If the pain becomes sharp and begins to radiate
into the buttocks or down the legs, a nerve may be pinched.
The most common nerve affected by muscular spasm, spinal
stenosis or a herniated disk is the sciatic nerve. The
sciatic nerve is a combination of nerve roots which come
from the lower spinal cord (L4-S3) and form the largest
nerve in the body. When a combination of the nerve roots or
the whole nerve is pinched, one experiences pain, tingling
or numbness in the buttock or the backside of the leg past
the knee to the foot. One may notice the affected leg is
weak and have foot drop or the inability to extend the
great toe. Although pain caused by a pinched sciatic nerve
(sciatica) can be very painful and debilitating, there is
no risk of permanent nerve damage or paralysis. Sciatica is
treated with physical therapy, massage, anti-inflammatories
and manipulative treatments.

A herniated disk or narrowed spinal column (spinal
stenosis) can also cause low back pain. The pain is achy or
sharp and can worsen suddenly if nerves are compressed,
leading to the symptoms discussed above. A primary
difference between these conditions is that the pain from a
bulging disk is made worse from bending forward and
decreased by leaning backward. The opposite is true for
spinal stenosis pain. The pain from both of these
conditions gets better with laying down. Thee pain caused
from sciatica is usually is not relieved by laying down (it
may even get worse). The development of sudden leg
weakness, lack of sensation in the pelvic area and
involuntary leakage of urine or stool are signs of cauda
equina syndrome. The cauda equina is a "tail" of nerves at
the end of the spinal cord. If these nerves are pinched, it
produces the cauda equina syndrome. In addition to the
conservative treatments for a pinched nerve, surgery may be
an option to reduce the impingement by removing the disk or
fusing the vertebrae to widen the spinal column.

Other non-muscular and non-neurologic causes of back pain
are infection and cancer. Warning signs that these
conditions may be a cause of acute or chronic low back are
fever, chills, lack of improvement with regular use of
anti-inflammatories and exercise, and pain that worsens
with laying on the back. It is important to inform a
physician about these symptoms so that blood tests and
imaging studies can be ordered to diagnose and treat these
conditions before complications arise.

The injury associated with low back pain can be prevented
by regular exercise (such as walking and low back
exercises), maintenance of a healthy body weight and using
correct body mechanics when lifting heavy objects.


----------------------------------------------------
Roger Hutchison, with his wife Dawn Hutchison, D.O. offer
more articles, tips, online videos and downloadable reports
at http://www.greatimmunity.com . This project focuses
their background in sports nutrition and athletic
performance on ways to boost the immune system for
workouts, training and long term health.

7 Deadly Myths and 5 Lifting Solutions to Back Pain

What're the 5 Deadly Myths about Back Pain & 5 Effective ways to
Levitate the Pain?

Let's begin by learning some facts in order to separate truth
from myth with regards to back pain. First of all, under one
percent of acute lower back pain is the result of a serious
infection or condition like cancer or a spinal injury. For those
under 50, the rate is even lower.

Back pain is the number one disability for those under age 45.
And it runs second, after the common cold, as the top reason for
visiting a healthcare provider in the United States.

Myth 1:

"There is nothing really wrong with you." Myth! Chronic pain
sufferers report that doctors generally tell this to about 90
percent of them and it is incorrect. In reality, the majority of
low back pain cases or some 90 percent generally come from an
unknown cause, like an infection or a particular injury. And the
duration of the pain runs generally from four to six weeks.

Myth 2:

"People don't die from chronic back pain." Wrong! The pain
combined with depression and anxiety in long-term cases places
sufferers at risk for suicide, which does happen from time to
time.


Myth 3:

"Most back pain requires surgery." Myth! On the contrary, under
two percent of patients with back pain need surgery. However,
back pain is the third top reason for surgery.

Myth 4:

"Only a small percentage of workers suffer back pain on the job.
" Wrong! The top occupational hazard in the USA is back pain.

Myth 5:

"Lie down and rest for back pain." Au contraire. Contrary to
popular believe, bed rest can hinder recovery. Health care
providers recommend remaining active to decrease down time for
patients.
"Men suffer back pain more than women." Not! With regards to
gender issues and back pain, it is a myth that men suffer back
pain more than women. In reality, the only main difference is
with secondary pain to disk disorders during middle age. However,
with regards to race, low back pain is reported more frequently
among Caucasians than other races including African Americans.

Myth 6:

"If a patient's pain description lacks a regular, consistent
pattern, it's probably imagined or exaggerated." Myth! No two
people, no two cases are totally 100 percent identical.
Activities, events, pain and people themselves vary from day to
day and there is no 100 percent correct way to describe pain in
words to fit a perfectly accurate diagnosis.

Myth 7:

What you can do to prevent back pain and injuries and, if you do
sustain them, what can be done to promote the healing process?
Though the focus here is on what can be done on an individual
basis, it must always be remembered that there is no replacement
for consultation with a qualified physician. 80 percent of the
adult population suffers from back pain at some point in their
lives, so, whether it's you of somebody you care for, it is
useful to have some techniques at hand for treating it.


The Solutions:

The good news about back pain is that is usually goes away on
its own over time. The vast majority of it comes from simply
straining muscles and joints at levels they are not designed to
withstand, which leads into the first recommendation:

Over-The-Counter-Medications. In response to an injury a body
part may become inflamed, which you will know by the signs of
swelling, pain, warmth, and redness. To achieve a measure of
pain relief and assist the healing process you can buy over-the-
counter anti-inflammatory medications like ibuprofen.
Acetominophen is another alternative. Though not an anti-
inflammatory drug, it does treat pain effectively and is easier
on the stomach.

1) Ice and Heat. During the first 48 hours after a back injury
ice slows down the swelling process and acts to reduce the pain.
After 48 hours, however, it loses these abilities. This is when
your switch to heat, as in the form of a heating pad. This
increases the blood flow to recovering tissue and relaxes the
muscles.
2) Massage. Be it done by a friend or family member with a nice
touch or a professional, a massage can relax strained muscles
and, just as importantly, a strained psyche that is causing back
muscles to tense up.
3) Keep Moving. When we are hurt instinct tells us to lay low
and keep movement to a minimum. Indeed, the traditional
approach to treating back pain used to tell us exactly that.
More recent studies, however, have shown that careful movement
does a better job of promoting recovery than remaining still.
Much can be accomplished with simple exercises - provided you
have consulted with a specialist who can dispense advice and
instructions on what is best for you.
4) Change Your Routine. Though movement can help in the
recovery from a back injury, it is also important during this
period to avoid things that result in putting too much stress,
be it physical or psychological, on your healing back. Whether
it is in improving your posture in a chair, not lifting heavy
objects, or avoiding things that cause you aggravation, adapt
your daily routine to the requirements of your recovering back.
Otherwise, there is a pronounced risk of re-injury, a longer
than necessary recovery period, or an injury that does not heal
properly and is vulnerable to further damage.
5) Pain Management. For persistent or long lasting pain, refer
to the chapter on chronic pain for additional strategies.


--------------------------------------------------------------------------------
DISCLAIMER: Note that the contents here are not presented from a medical practitioner, and that any and all health care planning should be made under the guidance of your own medical and health practitioners. The content within only presents an overview based upon research for educational purposes and does not replace medical advice from a practicing physician. Further, the information in this manual is provided "as is" and without warranties of any kind either express or implied.
Under no circumstances, including, but not limited to, negligence, shall the seller/distributor of this information be liable for any special or consequential damages that result from the use of, or the inability to use, the information presented here. Thank you.
--------------------------------------------------------------------------------


Join our PushButtonHealthGuide weekly newsletter
to get FREE weekly health articles, recipes, fitness & wellness
tips subscribe: Send an email to ezine@..., or
Visit our website today: http://www.pushbuttonhealthguide.com

Exercise Can Help Relieve Lower Back Pain

If you are one of the millions of people that suffer from lower
back pain, then you need to know that exercise can do wonders
for you. When it comes to relieving lower back pain, exercise
provides more long term relief than any back pills that your
doctor can give you. The fact is, pills only serve to mask the
problem by providing temporary relief of the pain, but the
problem that is causing much of the pain is still there.
Exercise will strengthen the muscles that support your back and
improve flexibility thus greatly reducing the chances of future
attacks.

You should be doing a three fold program of exercise which
includes aerobics, resistance and stretching exercises. Aerobic
exercise like walking and bike riding will begin to get your
body conditioned properly because it strengthens your heart and
lightly works your muscles. Resistance exercise like weight
lifting will strengthen the muscles that support your back.
Stretching exercises will increase flexibility giving your back
a greater range of motion. Your doctor can guide you as to when
and how much of each type of exercise you should be getting.

For people with lower back pain, the best aerobic exercises to
do are low impact ones like swimming, walking and bike riding.
Jogging, dance aerobics and step aerobics all produce repeated
impact on your back and on your knee and hip joints as well. In
order to get in good condition, start out with 15 minutes of
light aerobic work per day, 2 to 3 times per week, and then
gradually build yourself up to 30 to 40 minutes per day, 4 to 5
times per week.

You should be working enough to raise your heart rate to be in
between 65% to 85% of your maximal heart rate. You determine
your maximal heart rate by subtracting your age from 220.
Regardless of whether you are walking, bike riding or doing any
other aerobic exercise, always maintain good posture. This means
sit up strait, stand strait and do not slouch or lean forward.
Good posture is essential to any good exercise program.

When it comes to resistance exercising, you always want to
concentrate on the abdominal muscles. These muscles play a
major part in giving your lower back support and the stronger
they are, the more relief for your back. Also important is to
do exercises that are designed to specifically strengthen the
lower back muscles themselves. You will best benefit from
working each muscle group 2 to 3 times per week. You may want
to hire a qualified fitness trainer to help get you on your way
by designing a resistance program that is right for you.

Remember that while resistance exercise is great for
strengthening the targeted muscles being worked, there should
never be any pain involved. Some discomfort should be present
in the muscles being worked while performing the exercises for
them, but should subside very shortly after completion of the
exercise. If there is any pain during the exercises or if
discomfort persists for some time after, it is a sign that
something is wrong and exercising should be discontinued and
your doctor should be consulted immediately.

As far as stretching is concerned, 10 to 15 minutes of moderate
stretching per day is usually enough to get the job done just
fine. Here you really want to concentrate on stretching your
hamstrings which are the muscles in the back of your upper
legs. The looser your hamstring muscles are, the better range
of motion your back will have as flexible hamstring muscles do
not put the strain on your lower back that tight ones do.

Stretching the lower back muscles is also a must and sitting on
the floor with your legs flat on the floor in front of you while
you slowly reach for your toes until you can't go any further,
hold for 10 seconds, and sit back up is a great exercise to
stretch both your hamstrings and your lower back. Repeat this
stretch 2 to 3 times each day.

While there are no miracle cures for lower back pain, you can
make living with a lower back condition much easier to deal
with by simply incorporating some exercise into your life each
day. It is worth the effort in the long run give up 30 to 40
minutes per day, 4 to 5 days per week to exercise away your
lower back pain.


About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php

Identifying The Common Causes Of Back Pain

Understanding the Causes of Back Pain

An aching back is a problem suffered by more than 50% of
American adults. According to the American Chiropractic
Association, it is estimated that over 80% of Americans will
suffer from back pain at some time in their life. Becoming
familiar with the causes of back pain and their subsequent
treatment protocols can be of great help should you ever find
yourself suffering from back pain. While both men and women can
develop back problems, there are some causes that primarily
affect women. Other groups susceptible to chronic back pain
include the elderly, athletes, the overweight and people with a
genetic disposition to back problems.

Typical Causes of Back Pain

The primary causes of back pain are related to muscular sprains
and strains, spinal disc injuries and diseases which affect the
joints, such as arthritis. Acute back pain stems from a short
term injury or strain and can be treated with rest and
readjustment. Chronic causes of back pain are generally more
difficult to identify and treat. While many of the symptoms are
similar, identifying the underlying causes is the key to finding
effective treatment.

Coccydynia – Considered fairly rare among the causes of back
pain, Coccydynia is a localized pain that stems from the coccyx
or tailbone. This condition can manifest as the result of a
fall, or from giving birth. Lower back pain caused by
Coccydynia is almost always aggravated by sitting. Treatment
for severe cases of this condition can include a surgical
removal of the coccyx.

Pregnancy-Related Back Pain – It is commonly known that
pregnancy is one of the main causes of back pain in women. The
additional weight combined with birth related hormones can
result in moderate to severe back pain in pregnant women. The
best treatment for pregnancy-related back pain is exercise.

Osteoarthritis – One of the most well documented, but least
understood causes of back pain is degenerative arthritis of the
spine. While most frequently seen in elderly patients,
Osteoarthritis can affect younger patients as well. Arthritis
causes the disintegration of cartilage, the cushioning material
that supports spinal vertebrae. While there is no cure for
Osteoarthritis, patients can receive treatments for pain
management.

Muscle Strain – Arguably one of the most common causes, muscle
strain can be the result of stress, bad posture, repetitive
activities or applying too much force to the back muscles.
Muscle strain injuries are typically treated with a combination
of exercise and rest.

Herniated Disc – One of the most painful causes of back pain is
a herniated disc. When spinal cartilage is pushed up against the
sensitive nerves in your back, the result is a herniated or
bulging disc. If the affected never is the Sciatic nerve that
runs down your spinal column, pain can extend down into your
legs and feet. Treatment for back pain stemming from spinal
vertebrae issues can include medication, physical therapy, and
occasionally, surgery.


About The Author: P. Basauri is an expert author who writes for
http://www.back-pain-relief-bed.com

Facts vs Myths About Back Pain

Let’s begin by learning some facts in order to separate truth
from myth with regards to back pain. First of all, under one
percent of acute lower back pain is the result of a serious
infection or condition like cancer or a spinal injury. For
those under 50, the rate is even lower. Back pain is the number
one disability for those under age 45. And it runs second, after
the common cold, as the top reason for visiting a healthcare
provider in the United States.

“There is nothing really wrong with you.” Myth! Chronic pain
sufferers report that doctors generally tell this to about 90
percent of them and it is incorrect. In reality, the majority
of low back pain cases or some 90 percent generally come from
an unknown cause, like an infection or a particular injury. And
the duration of the pain runs generally from four to six weeks.
“People don’t die from chronic back pain.” Wrong! The pain
combined with depression and anxiety in long-term cases places
sufferers at risk for suicide, which does happen from time to
time.

“Most back pain requires surgery.” Myth! On the contrary, under
two percent of patients with back pain need surgery. However,
back pain is the third top reason for surgery. “Only a small
percentage of workers suffer back pain on the job.” Wrong! The
top occupational hazard in the USA is back pain.

“Lie down and rest for back pain.” Au contraire. Contrary to
popular believe, bed rest can hinder recovery. Health care
providers recommend remaining active to decrease down time for
patients.

“Men suffer back pain more than women.” Not! With regards to
gender issues and back pain, it is a myth that men suffer back
pain more than women. In reality, the only main difference is
with secondary pain to disk disorders during middle age.
However, with regards to race, low back pain is reported more
frequently among Caucasians than other races including African
Americans. “If a patient’s pain description lacks a regular,
consistent pattern, it’s probably imagined or exaggerated.”
Myth! No two people, no two cases are totally 100 percent
identical. Activities, events, pain and people themselves vary
from day to day and there is no 100 percent correct way to
describe pain in words to fit a perfectly accurate diagnosis.


About The Author: There is finally Relief for Back Pain!
http://www.daveshealthbuzz.com/backpainrelief