Back pain sufferers need to find the root cause of their back pain before trying to fix it. This article identifies potential causes of back pain and then steers back pain sufferers toward finding their own specific cause(s) of back pain. Once the cause of back pain is identified, action must be taken to eliminate it for good. Read more ..................
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If you feel that back pain is completely overwhelming your life, you are not alone. So many people live with debilitating, even crippling back pain everyday seemingly with no end in sight.
It is a daily ritual for them to reach into the medicine cabinet and pop a pill of their favorite over-the-counter pain reliever or doctor prescribed medication.
Despite the publicized health risks for taking these drugs on a continuous basis, back pain sufferers continue to swallow pills even if the relief only lasts temporarily and is miniscule at best. A cycle of doctor visits, pick-ups at the local pharmacy and popping pills becomes a way of life.
But does it have to be this way? Are we truly limited to just a bottle of medication with potential side effects and the one-sided advice from a doctor?
ABSOLUTELY AND POSITIVELY NO WAY!!!
AND YES...YOU AND YOU ALONE CAN DEFEAT YOUR OWN BACK PAIN!
First, you must understand that everyone for the most part has access to a huge arsenal of tools for combating, eliminating and managing back pain. But not everyone has the same degree and cause of back pain.
It is so important to find and effectively use the right set of tools for your own particular situation.
For example, too much rest or relaxation (a tool for getting rid of back pain) has the potential to be detrimental to your health if weak and underdeveloped muscles are the underlying cause of your back pain.
On the other hand, if you suffer a herniated disk from playing a sport, rest and relaxation may play a larger role in a quick recovery.
So essentially, effectively treating your back pain first depends on identifying the primary cause(s) or origin(s) of your back pain.
The better you are at identifying the cause of back pain for your own particular situation, the more specific and exact your arsenal of tools will become to effectively eliminate your back pain for good.
So after all that, you must identify the cause(s) of your back pain. Let's look at some common causes of back pain.
Common Causes Of Back Pain
-Poor Posture
-Injury (Sports, Car Accident, Fall, etc.)
-Poor Genetics Or Congenital Disorder (Scoliosis, Spinal Stenosis, Degenerative Disk, etc.)
-Using Improper Lifting Techniques
-Obesity
-Frail Bone Structure/Osteoporosis/Osteoarthritis
-Muscle Weakness/Imbalances
-Lack Of Exercise/Sedentary Lifestyle
-Poor Nutrition
-Stress/Anxiety
-Poor Sleep
-Performing A Repetitive Motion That Puts Strain On Your Back
Take a good long look at the list above. Just about everyone who suffers with back pain can relate to one or several if not all of these common causes of back pain. I, personally, can relate to every single one.
And it's ok to have several causes or identifiers of your back pain. The more you can discover, the more weapons you will have to effectively combat and eliminate your back pain for good.
Back pain is similar to a weed. You can't just mow over the top of it and hope you never see it again. You have to find the root of the weed or the root of the problem in order to effectively treat it.
How do you do this?
Well, you need to examine your own lifestyle. I would like you to ask yourself these questions to help determine your cause(s) of back pain:
Questions To Determine Cause Of Back Pain/Circle All 'Yes' Answers
1. Do I suffer from a congenital condition or was I born with a spinal condition?
2. Do I not pay attention to my posture either sitting or standing?
3. Do I not practice good posture either sitting or standing?
4. Have I suffered from a recent car accident or fall and subsequently experienced back pain not long after?
5. Do I do a lot of heavy lifting or bending over in my job or at home?
6. Do I perform an unnatural repetitive motion at work or at home?
7. Do I not practice safe lifting techniques?
8. Am I 20 pounds or more overweight?
9. Do I not eat enough fruits and vegetables?
10. Do I not drink enough water? 8-12 glasses per day?
11. Do I eat too many sweets and foods containing sugar?
12. Have I been diagnosed with osteoporosis or arthritis?
13. Do I lead a sedentary lifestyle? Am I a couch potato?
14. Am I under a lot of stress? Do I suffer with anxiety?
15. Do I have trouble sleeping?
Of course, these are just a handful of questions you could ask yourself to discover the root cause(s) of your back pain. Please circle the questions that have a 'Yes' next to them if you have not already.
Take a good look at the questions you circled. This method is not foolproof but it is a great way to see all the potential causes or root origins of your back pain. You should see the things you need to improve in order to help you live free of back pain.
Once you know or at least have some idea of the cause(s) of your back pain, then you can delve deeper into the plethora of ways to combat and eliminate it once and for all.
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Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com . He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
Showing posts with label low back pain. Show all posts
Showing posts with label low back pain. Show all posts
Monday, February 5, 2007
Information You Should Not Ignore If You Are Worried About Poor Posture Causing Your Back Pain
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back. Read more ....................
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Proper posture is important because it keeps your spine in a more neutral position that does not put pressure on bones, muscles, disks, soft tissue, nerves and other structures in the back.
Now I know what you are thinking already. "I practice good posture and I don't need to read this." Ahhh...but do you really pay attention to your posture? Can you honestly say when you sit down or take a walk that you are reminding yourself about your posture?
I bet the only time you really pay attention to your posture is when you sit up after slouching in your seat and then tell yourself, "I am practicing good posture." Now think about all the times that you practice bad posture and don't even realize it.
And you wonder why you have back pain? Look, unless you are a robot, you can't practice perfect posture all the time. Whether sitting or standing, just try to be more aware of your overall posture.
But what can you do to practice better posture besides just sitting up straight?
One of the easiest ways to fall into a habit of poor posture is typing at a computer. Your hands reach for the keyboard which causes your shoulders to slump forward. This promotes poor posture and can lead to back problems.
Here's a trick. Get a yard stick and place it across the center of your sternum just below your clavicle bones. As you are sitting and holding the yard stick (or you could have someone hold it for you) try to keep your shoulders from touching it. You shouldn't feel like you have to hold your shoulders back either.
Good posture should always be comfortable. This will teach you to keep your shoulders from slumping forward and causing you to have poor posture. Practice this a few times with the yard stick. Do it long enough until it is reinforced in your mind and you are trained to keep your shoulders back without having to use a yard stick.
Also, try not to lean to one side while either sitting or standing. It's so easy to just lean to one side and let your elbow rest on a table while sitting or lean your body weight to one side while standing in one place. These tiny shifts albeit small and seemingly insignificant put a gradual strain on the muscles, ligaments and vertebrae in your back.
You can also analyze your own posture while sitting in front of a mirror. Look in the mirror and see if you are sitting all the way back in your chair. See if your shoulders are slumped forward? Does the lower lumbar area of your back fit snug up against your chair if it has a lumbar support? Are you sitting straight in the chair instead of at an angle? Are you leaning too much against the back of the chair which can promote the sagging of back muscles and poor posture? These are just some of the observations you can make to better analyze faults so you can make the necessary adjustments for better overall posture.
Do you own a good pair of shoes?
It is so important to have a relatively new pair of comfortable running shoes or casual shoes or boots to maintain good posture. I once owned a pair of rubber-soled boots that I wore for about 2 years. One of the rubber soles of the boots was completely worn down making one of my legs essentially longer than the other and throwing my spine completely out of alignment.
Moral of the story: Check your shoes and make sure you don't have the same problem. If you have a pair of running shoes, you might want to consider buying a new pair every 3-6 months depending on how much you run.
One more thought that immediately comes to mind while we are on the subject of leg length is short-leg syndrome. Many people may have one leg slightly shorter than the other and not even know it. If you suspect this might be the cause of your back pain, you might want to see a chiropractor or an orthapaedist to make a proper evaluation. A simple lift or insert in your shoe might be all you need to correct this problem and end your back pain.
If you really have a hard time maintaining good posture you can try a support or lumbar device such as a lumbar roll. Since many sofas or pieces of furniture are so poorly designed for your back anatomically, a lumbar roll should certainly be used on a chair or especially a couch that really doesn't offer any lumbar support.
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back.
------------------------
Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com
He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
-----------------------------------------
Proper posture is important because it keeps your spine in a more neutral position that does not put pressure on bones, muscles, disks, soft tissue, nerves and other structures in the back.
Now I know what you are thinking already. "I practice good posture and I don't need to read this." Ahhh...but do you really pay attention to your posture? Can you honestly say when you sit down or take a walk that you are reminding yourself about your posture?
I bet the only time you really pay attention to your posture is when you sit up after slouching in your seat and then tell yourself, "I am practicing good posture." Now think about all the times that you practice bad posture and don't even realize it.
And you wonder why you have back pain? Look, unless you are a robot, you can't practice perfect posture all the time. Whether sitting or standing, just try to be more aware of your overall posture.
But what can you do to practice better posture besides just sitting up straight?
One of the easiest ways to fall into a habit of poor posture is typing at a computer. Your hands reach for the keyboard which causes your shoulders to slump forward. This promotes poor posture and can lead to back problems.
Here's a trick. Get a yard stick and place it across the center of your sternum just below your clavicle bones. As you are sitting and holding the yard stick (or you could have someone hold it for you) try to keep your shoulders from touching it. You shouldn't feel like you have to hold your shoulders back either.
Good posture should always be comfortable. This will teach you to keep your shoulders from slumping forward and causing you to have poor posture. Practice this a few times with the yard stick. Do it long enough until it is reinforced in your mind and you are trained to keep your shoulders back without having to use a yard stick.
Also, try not to lean to one side while either sitting or standing. It's so easy to just lean to one side and let your elbow rest on a table while sitting or lean your body weight to one side while standing in one place. These tiny shifts albeit small and seemingly insignificant put a gradual strain on the muscles, ligaments and vertebrae in your back.
You can also analyze your own posture while sitting in front of a mirror. Look in the mirror and see if you are sitting all the way back in your chair. See if your shoulders are slumped forward? Does the lower lumbar area of your back fit snug up against your chair if it has a lumbar support? Are you sitting straight in the chair instead of at an angle? Are you leaning too much against the back of the chair which can promote the sagging of back muscles and poor posture? These are just some of the observations you can make to better analyze faults so you can make the necessary adjustments for better overall posture.
Do you own a good pair of shoes?
It is so important to have a relatively new pair of comfortable running shoes or casual shoes or boots to maintain good posture. I once owned a pair of rubber-soled boots that I wore for about 2 years. One of the rubber soles of the boots was completely worn down making one of my legs essentially longer than the other and throwing my spine completely out of alignment.
Moral of the story: Check your shoes and make sure you don't have the same problem. If you have a pair of running shoes, you might want to consider buying a new pair every 3-6 months depending on how much you run.
One more thought that immediately comes to mind while we are on the subject of leg length is short-leg syndrome. Many people may have one leg slightly shorter than the other and not even know it. If you suspect this might be the cause of your back pain, you might want to see a chiropractor or an orthapaedist to make a proper evaluation. A simple lift or insert in your shoe might be all you need to correct this problem and end your back pain.
If you really have a hard time maintaining good posture you can try a support or lumbar device such as a lumbar roll. Since many sofas or pieces of furniture are so poorly designed for your back anatomically, a lumbar roll should certainly be used on a chair or especially a couch that really doesn't offer any lumbar support.
When it comes to preventing back pain, proper posture is one of the best ways to maintain a pain-free back. Getting in this habit offers your spine more of the benefits of a neutral position that takes pressure off vertebrae, muscles, disks, nerves, cartilage and other structures in the back.
------------------------
Mike Saros is a former back pain sufferer and author of The No More Back Pain newsletter found at http://www.BackReliefElite.com
He will instruct you how to end your own lower back pain at http://www.SecretsToAPainFreeBack.com/Secrets_Discount.htm
Saturday, February 3, 2007
Benefits of Core Training at Any Age
Core Training - Find out why and how training your core can help improve your strength, balance, posture, incontinence, bowel functioning, low back pain, and of course flatten your stomach and just make you feel better.
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Benefits of Core Training at Any Age
With all the hype about core training what is it and why is everyone so focused on it?
Core Training can be any exercise that is focused on improving strength and stability in the torso or trunk. It is important because this is where all of our movements originated. The "Core" is like the solid base or foundation on which we can move more efficiently and with less risk for injury if we have conditioned it properly.
Think about a crane with the arm moving freely from it. Without the base of the crane being stable and solid whether moving or not the arm could not function properly and with ease. This is how the body works, the torso of the body is like the solid, stable middle of which the arms and legs can be mobilized and move with more ease and efficiency.
That crane is like a well-trained runner. If you've ever seen an Olympic Sprinter notice how stable the torso is while their arms and legs are turning over in a blaze of speed. If the body happened to be unstable, wobbling or swaying side-to-side they wouldn't be able to move as quickly because the arms and legs wouldn't have that stable base to work from.
Benefits of Core Training:
· Helps to prevent injuries. A strong, stable core can help to prevent injuries because with stronger muscles supporting the spine, pelvis, and shoulder joints it can better handle the forces of rotation and compression that lead to back and joint injuries.
The body's joints are like links in a chain and are surrounded and supported by muscles and tendons. If any of these supporting structures are weak others are called upon to compensate for this weakness. Because they were not designed for this purpose they can become injured over time by the repetitive wear and tear.
For example, if I was hitting a golf ball and my low back was weak and inflexible I would probably overcompensate by muscling through the shot with my shoulders. Because the shoulder joint is not designed for such a forceful swing, over time I may injure the muscles, tendons, and /or ligaments supporting the shoulder joint.
· Helps to improve bowel function and reduces incontinence. Once again the pelvic floor muscles are part of the core. These muscles help to eliminate waste products from our bodies through contractions. If these muscles are weak or deconditioned they cannot contract properly which may lead to incontinence or improper bowel functioning.
· Reduces risk for low-back pain and injury. Core exercises are designed to stretch and strengthen the muscles, tendons, and ligaments that support and protect the spine.
Most low back pain is caused by bad posture, excessive body weight, physical inactivity, and faulty body mechanics. All the gravitational forces from sitting, walking, running impact the low-back area and if it is not supported properly the spine will suffer.
· Improves posture making the stomach look flatter. The protruding "pooch" people seem to obtain around middle age is usually caused by weak abdominal muscles, specifically the transverse abdominal muscles that are located deeply in the lower abdomen. The weakness in these abdominal muscles also contributes to the "slouched" posture and "hunchback" look.
Without strong abdominal muscles to support the spine and to compress or hold in the abdominal contents your posture will falter along with the protrusion of the lower abdomen.
The Best ways to Train the Core
1. Pilates exercises are well known to work the "core" or strengthen the abdominal muscles for a flatter stomach and a long, lean look.
Pilates works from the inside out strengthening the deeper transverse abdominal muscles, those that support and protect the spine and pelvis. In essence, those muscles assist with the contractions for our bowel and urinary functioning.
What most people don't realize is that Pilates is a very rehabilitative form of exercise that simultaneously stretches the tight muscles while strengthening the weak ones. This way of exercising does, in effect, help to realign the spine, pelvis, and shoulder areas.
Pilates works to stabilize the core or torso while simultaneously mobilizing the joints to move the extremities of the arms and legs more efficiently and without stress and strain.
2. Exercise Ball for Instability. The Swiss Ball or Resistaball as it has become known is also a great way to train the core. Studies have shown that just 2 days per week on the ball has been shown to improve balance in older adults.
The exercise ball is a great core workout because of the instability of having to stabilize or center your gravity while moving on or with the ball. The core is constantly working to keep you from rolling off the top or sides of the ball while you are exercising.
------------------------
Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with musculoskeletal injuries. Her new Pilates Ebook outlines special considerations for those affected by back and joint conditions. You can learn more by going to her web site at http://www.Pilates-Back-Joint-Exercise.com
__________________________
Benefits of Core Training at Any Age
With all the hype about core training what is it and why is everyone so focused on it?
Core Training can be any exercise that is focused on improving strength and stability in the torso or trunk. It is important because this is where all of our movements originated. The "Core" is like the solid base or foundation on which we can move more efficiently and with less risk for injury if we have conditioned it properly.
Think about a crane with the arm moving freely from it. Without the base of the crane being stable and solid whether moving or not the arm could not function properly and with ease. This is how the body works, the torso of the body is like the solid, stable middle of which the arms and legs can be mobilized and move with more ease and efficiency.
That crane is like a well-trained runner. If you've ever seen an Olympic Sprinter notice how stable the torso is while their arms and legs are turning over in a blaze of speed. If the body happened to be unstable, wobbling or swaying side-to-side they wouldn't be able to move as quickly because the arms and legs wouldn't have that stable base to work from.
Benefits of Core Training:
· Helps to prevent injuries. A strong, stable core can help to prevent injuries because with stronger muscles supporting the spine, pelvis, and shoulder joints it can better handle the forces of rotation and compression that lead to back and joint injuries.
The body's joints are like links in a chain and are surrounded and supported by muscles and tendons. If any of these supporting structures are weak others are called upon to compensate for this weakness. Because they were not designed for this purpose they can become injured over time by the repetitive wear and tear.
For example, if I was hitting a golf ball and my low back was weak and inflexible I would probably overcompensate by muscling through the shot with my shoulders. Because the shoulder joint is not designed for such a forceful swing, over time I may injure the muscles, tendons, and /or ligaments supporting the shoulder joint.
· Helps to improve bowel function and reduces incontinence. Once again the pelvic floor muscles are part of the core. These muscles help to eliminate waste products from our bodies through contractions. If these muscles are weak or deconditioned they cannot contract properly which may lead to incontinence or improper bowel functioning.
· Reduces risk for low-back pain and injury. Core exercises are designed to stretch and strengthen the muscles, tendons, and ligaments that support and protect the spine.
Most low back pain is caused by bad posture, excessive body weight, physical inactivity, and faulty body mechanics. All the gravitational forces from sitting, walking, running impact the low-back area and if it is not supported properly the spine will suffer.
· Improves posture making the stomach look flatter. The protruding "pooch" people seem to obtain around middle age is usually caused by weak abdominal muscles, specifically the transverse abdominal muscles that are located deeply in the lower abdomen. The weakness in these abdominal muscles also contributes to the "slouched" posture and "hunchback" look.
Without strong abdominal muscles to support the spine and to compress or hold in the abdominal contents your posture will falter along with the protrusion of the lower abdomen.
The Best ways to Train the Core
1. Pilates exercises are well known to work the "core" or strengthen the abdominal muscles for a flatter stomach and a long, lean look.
Pilates works from the inside out strengthening the deeper transverse abdominal muscles, those that support and protect the spine and pelvis. In essence, those muscles assist with the contractions for our bowel and urinary functioning.
What most people don't realize is that Pilates is a very rehabilitative form of exercise that simultaneously stretches the tight muscles while strengthening the weak ones. This way of exercising does, in effect, help to realign the spine, pelvis, and shoulder areas.
Pilates works to stabilize the core or torso while simultaneously mobilizing the joints to move the extremities of the arms and legs more efficiently and without stress and strain.
2. Exercise Ball for Instability. The Swiss Ball or Resistaball as it has become known is also a great way to train the core. Studies have shown that just 2 days per week on the ball has been shown to improve balance in older adults.
The exercise ball is a great core workout because of the instability of having to stabilize or center your gravity while moving on or with the ball. The core is constantly working to keep you from rolling off the top or sides of the ball while you are exercising.
------------------------
Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with musculoskeletal injuries. Her new Pilates Ebook outlines special considerations for those affected by back and joint conditions. You can learn more by going to her web site at http://www.Pilates-Back-Joint-Exercise.com
Tuesday, January 30, 2007
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.
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