Please! No More Lower Back Pain

Back pain symptoms can be as minor as a dull ache or as painful as a stabbing sensation. Injury, heavy lifting, and sleeping on a sagging mattress can all lead to back pain. This type of pain can make daily tasks and sleeping very uncomfortable and sometimes impossible.

What Causes Lower Back Pain?

It is difficult to pinpoint the cause of lower back problems. However, there are some common culprits to watch for:

• Unsupportive, Sagging Mattress
• Overzealous Workout
• Heavy Lifting
• Overstuffed Bags and Purses
• Bad Posture
• Spinal Problems or Herniated Discs

Treatment Options at Home

There are numerous treatment options you can easily try in your home. If you have a sagging mattress you can replace your sagging mattress or use a support system you insert under the sagging mattress. For dull pains you can try to relieve symptoms by taking a warm bath or cautiously applying a heating pad to the tender area.

Yoga helps prevent back pain but also helps relieve symptoms of lower back pain. Essential oils can also help relieve symptoms and can be used to prevent muscle strains in the lower back. Lie down on a non-sagging mattress and have your partner gently massage your lower back.

Other home prevention and treatment options are even simpler than replacing your sagging mattress. Lifting heavy objects with your legs rather than your back can make a big difference in preventing back pain.

Seeking Treatment from a Professional

Chiropractors and message therapists use various techniques developed to treat lower back pain. Some techniques include spinal manipulation, deep tissue massage, or acupressure. Studies have shown that massage therapy can help reduce symptoms of chronic lower back pain.

Acupuncture has worked for many to reduce symptoms of any back problems. Some also choose physical therapy to help strengthen muscles and educate on beneficial stretches and exercise routines that will relieve and prevent back pain. Professionals can direct you as to which treatment methods are best and may advise you to replace your sagging mattress and purchase a more supportive sleeping surface.

Pay attention to your body. Feel for signs of pain more often than you would check to see if you have a sagging mattress or not. If back problems persist or become worse after trying these treatment options you may choose to visit your physician and receive x-rays to ensure the spine is unharmed.

You have to care to your sleep, sleeping well is the basis of your day and could also even mean how you develop your day-to-day lifestyle with your success and failures too. Sleeping well will keep you in a good mood, and of course keeping you away from any inconvenience and pain that you might have.

Having the best mattress for lower back pain will keep you out to any problems that you might have because you are not sleeping well. Get the night sleep you deserve and the facts right.

By David I Marquez

Are You Willing to Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

By Lynn Hits

image credit originmagazine.com