Just like the title says – here’s a link to a free back pain guide.
Filed under Uncategorized by on . Comment. 
While exercises play a crucial role in reducing and eliminating back pain, you have to realize that you do not spend most of your time doing exercises. As a matter of fact, the majority of your time is spent either sitting or lying down. With that in mind, it makes perfect sense to “boost” your progress by making sure you have the proper support when you sit, lie down or simply want to stretch and unwind after a long day. Some of the supplies listed below, in addition to your daily exercises, will assist you in dealing with back pain while sitting at your desk, watching television, driving, or performing any of your daily activities.
Filed under Uncategorized by on . Comment.
In this post, I’m going to share a few resources that, if put to good use (read, apply, rinse and repeat), will help you fast track your way to a healthier back. One of the most comprehensive resources I used in my quest towards a pain-free back was Pain Free – A revolutionary Method for Stopping Chronic Pain, by Pete Egosque. The author speaks from both the perspective of a pain sufferer and the one of a therapist. The exercises described in his book require little equipment and a reasonable amount of time and commitment.
Another book that helped me understand and begin to manage my low back pain is the 7-day Back Pain Cure by Jesse Cannone. While it took more than seven days to cure my back pain, it took me less than that to understand it better from a new point of view and to start working on improving it.
Filed under Lower Back Pain Exercises by on . Comment.
Some Simple Stretches
Let’s get right into it: have you watched a dog or a cat stretch right after they’ve woken up from a long sleep, or even a short nap? One reason why they do it is because it feels good, but the most important one is that your muscles need it in order to recover, heal and maintain strength and flexibility. When doing any sort of stretches, it’s important to wear comfortable, loose clothing that will allow you to move without getting in the way. Also, you need to warm up before stretching. You don’t need to run a half mile or get your heart rate up to the point where you’re out of breath. You just need to walk or march in place for a minute or to until you feel… well, warmed up.
Cat stretches:
Standing on all fours, (hands and knees) arch your back down while looking straight forward and slightly up. It’s important that you breathe in deeply while performing this part of the stretch. Hold it for as long as you’re comfortable, and then arch your up while exhaling and looking down. Remember, you’re stretching both ways as far and as long as you’re comfortable. It’s supposed to feel good, not to hurt, so be sure to stop if you feel pain or discomfort. So, if you’re a back pain sufferer and you want to start doing something about it, stop reading right now, warm up and do these stretches for a few minutes. Of course, you need to make this exercise a part of your daily routine in order to establish long-lasting results. Remember, your dog or cat don’t stretch just every once in a while after reading a blog online; they do it every single day of their lives, and so should you.
If you’re wondering how you could benefit from stretching every single day, read on. When you warm up, you actually exercise, which is a key component of maintaining a healthy weight. And since we mentioned weight loss, you need to know that a strong back and a healthy weight go hand in hand. In addition, when you stretch and subsequently contract the muscles around your back, you strengthen them. Having strong muscles around your spine is vital to your back health, which makes even more sense when you take into consideration that back pain sufferers have, on an average, 40 percent lower muscular strength compared to healthy people.
Filed under Lower Back Pain Exercises by on . 1 Comment.
Lower Back Pain
Lower back pain affects a considerable number of people all over the world. Regardless of the type of work they perform, be it sedentary or active, a large number of people suffer from back pain, and the most common one is lower back, which is the one we’re going to focus on going forward.
There are a variety of remedies for low back pain, from stretches and warm-up exercises, going through Yoga, Pilates, and so forth, up to more radical measures, like pain killers, anti-inflammatory pills and even back surgery. Obviously, no one wants to get to the point of having to go through back surgery, so the earlier we act upon it, the better chance we have at avoiding going under the knife.
Keep this in mind: You are only as young as your spine.
Think about it. Every major part of the human body is, in a certain way, connected to the spine. Every move we make with our bodies, from picking a flower to lifting a bag of groceries, puts some sort of stress on the spine. If the stress on the spine is always oriented in the same direction and with similar force, the muscles used to do perform that motion will become stronger.
At the same time, the muscles that do not get used in that repetitive motion will get weaker and weaker as time passes, the spine flexibility that we take for granted in our early years, is bound to become a thing of the past. Until one day when you’ll say “I’ve thrown my back out”. That is the point that’s the result of hundreds and maybe thousands of repetitive movements, or in some cases lack of movement, or increased body weight, or a combination of any of the above.
The Vicious Cycle
Once low back pain has set in, instinctively you become more cautious in terms of exercises, range of movement, lifting weights (either for a living or as exercise), athletics, and so forth. One of the side effects of that change in activity levels is that your body weight is likely to increase slowly over time. Every extra pound or kilogram added to your upper body translates (among other effects) into extra pressure on your lower back. More pressure means more of a chance that certain moves or postures will result in lower back pain. The obvious result is that you’ll reduce your activity levels, range and intensity of motion even more, which in turn will “help” your body accumulate more weight. And the cycle goes on and on for millions of people every day.
All hope is not lost
Dealing with lower back pain is not all about doom and gloom. There is hope; and with some effort and help from the right resources, low back pain can be controlled, managed, reduced and brought to a level where you can lead a normal life. Is it possible to become 100 percent back pain-free? The answer is yes. Does it take commitment and a considerable amount of work? You bet. Keep an eye out for future posts on some simple tips and exercises you can easily use to improve the shape of your back and the quality of your life.
Filed under Lower Back Pain Exercises by on . 10 Comments.
So far you’ve discovered that you’re stuck in the middle of a vicious cycle that takes you from more weight to more pain, then to less exercise, then to more weight and so forth. By now, you’ve probably started to wonder when the good news comes in. Well, here it goes:
Exercise
Yes, you can exercise while you’re affected by back pain. You just have to work around your pain, start small but consistent and build up from there. Constant exercise, in conjunction with a balanced diet, will help you build a stronger,lighter and leaner body, a healthy mind, increased confidence, and in the long run, you’ll benefit in ways that are too many to list here.
If you’re used to sleeping on your back, try to place a pillow under your knees when you go to sleep. This will help ease the pressure on the lower back by slightly bending and lifting your knees by a few inches.
If you usually sleep on the side, place the pillow between your knees and sleep with your knees slightly bent; it will have the same effect on your back. Of course, it’s up to you to adjust your position in order to minimize the pain and get a good night sleep, which is absolutely essential to recovering from fatigue and living a normal, healthy life.
Filed under Lower Back Pain Exercises by on . 1 Comment.
