How To Relieve Back Pain With Stretching
Back pain symptoms can range in intensity from mild to severe and lower back pain can be caused by problems with your spinal muscles, nerves, bones, discs or tendons. Or a combination of them.
Can you connect back pain to the song, “My ankle bone is connected to my knee bone…,’ now I understand why. Each bone that relates to the structures of the skeletal muscles also plays a vital part in our back health as well as overall health.
If any of these bones, muscles, tendons, etc. are out of alignment, it can lead to serious back problems.
Back problems include slipped herniated disks, broken back, fractures, and so on. Each condition is caused by a variety of actions, activities, incorrect movement, overexertion, etc., the exceptions include disease-related problems.
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Back pain is complex since various aspects of human makeup creates such pain. For instance, connective tissues can lead to serious back pain, quicker than bursa bruising.
The baffling mechanisms behind back pain has lead many doctors struggle to see that the central nervous system, along with the spinal column, plays a central part in contributing to back pain.
Back Pain Problems Are Pretty Common
According to statistics over a million people suffers either minor or severe back pain.
About ½ or more of these people could have prevented back pain and found relief without seeking medical treatment.
The other half may endure back pain for the course of their life since they fail to use practicality in resolving the problem.
In some cases, surgery is performed to correct the problems. However, surgery often leads to major complications, including severe back pain. Go figure, yet surgical procedures are unhealthy and its history has proven this notion. Even if you damage a shoulder ligament or tendon, you can take measures to avert surgery and relieve your pain.
Losing weight could reduce your back pain. Obesity is spreading throughout the world, this adds extra pressure to the muscles, which can lead to back pain. “Oh, my feet are killing me,’ is commonly heard. Now that can be caused by other reasons as well, your shoes, how long you are on your feet, but put being overweight into the mix surely affects your feet muscles and bones.
What this person fails to realize is that he/she may be overweight, wearing the wrong shoes, and overexerting the bearing joints. We can stop this pain in its track by wearing correct shoes, losing weight, and remove excess weight from the weight-bearing joints and muscles.
The problem is more and more people are gaining extra weight, since the FDA has allowed GMO”S and additives into meats and produce, without having adequately tested them. Add the fast-food industry which spends billions of dollars learning how to promote your cravings for their foods..
Practicality, tells us that eating organic and fresh, is the way to help stop obesity.
Learn Stretching Exercises To Help Your Back Pain Video
How to relieve the pain from slipped herniated disks
You can choose the right way or the wrong way to relieve herniated disk damage. The wrong way can include taking alcohol and drugs, which lead to even bigger problems.
Or, you can ignore the problem, continue adding weight and pressure to the area and finally spend the rest of your life, lying down. On the other hand, you can learn how to lean and bend correctly, curl to relieve pain, lose weight – If applicable, wear correct fitting shoes, and so on.
Curling up in a proper fetal position can reduce pain and agony at the back caused by herniated slipped disks.
Just lay on your side and curl those knees up to your chest so you can find out for yourself. When curling into a fetal position, place a cushion or pillow amid your knees and avoid folding tightly.
Do not elevate the hips.
Exercises for lower back pain relief
Single best exercise for lower back pain – Stretching
Stretch exercises is a great way to avoid back pain, since it stretches the muscles, joints, bones, etc, thus promoting fluid and blood flow.
Stretch workouts include shoulder shrug, triceps, arm, leg, trunk, torso, and other stretches. To help you avoid back pain we can perform a few workouts to help you stretch those muscles.
Starting with the shoulders, stand erect. Rest your hands upon the hips and shrug them shoulders. Rotate the shoulders in slow motion and to the back up to ten counts. Next, perform the same actions; yet rotate the shoulders in slow motion toward the front.
Working the triceps:
Triceps are the extensor muscles, which require stretching to avoid tension. Stand erect and lift your right arm and rest the tips of your fingers on the right shoulder. Use your free hand and push it against the opposite elbow.
If possible, lower the fingers down the length of your back while pushing the elbow. Count to eight and perform the same actions on the opposite side.
Next, stretch the arms to form a circle.
First, stand erect while keeping your feet at shoulder length. Level the arms and stretch them outward in sync with the shoulders. Circle and bring the arms ahead. Count to ten and perform the same actions on the opposite side. Circle the arms largely as feasible.
Now work that torso. Stand erect, keep your feet at in alignment with the shoulders and gradually rotate (Starting at the waist), and then stretching to one side.
Stretch ahead and move your body in a rotation to the opposite side. Extend back and around again to the opposite side. Continue on each side.
Work your trunk:
Stand erect, keep the feet the length of your shoulders and slightly apart. Bend the knees slightly. Lock the fingers behind the head, and bend starting at the waistline, touching your right knee, joining it with the elbow on the right side.
Next, rotate the torso, or trunk, rotating it to the left and then touch your left knee. Extend backward to you are standing erect again.
Once you are standing erect, slightly move your feet apart and bend the knees somewhat. Lift your arms to the height of your shoulders and grip the hands while turning to the side, starting at the waistline. Hold, count to five and do the same on the opposite side.
Next, keep the hips and legs motionless as you turn the upper section of your body, only.
Stand erect, while extending the hands down at the sides. Bend the knees somewhat and gradually lift the arm as far as you can reach over the head. Slowly, glide the free arm, sliding it down to the leg, and pull the arm so that it is over the head as high as you can reach. Push down and onto the thigh, returning to standing position.
Continue on the opposite side and do three reps.
Stand erect, keeping the feet at length with your shoulders. Bend the elbows at the height of your shoulders. Join your fingertips and gently fling the arms toward the back, staying consistent with the height of the shoulders.
Continue the action on each side, counting to ten as you move along.
Don’t Stop There:
Stand erect, and grip your hands, joining them and extending them behind the back. Lift the hands up and out as high as you can reach. Count to five and lower. Stand erect and keep the feet at the length of your shoulders.
Bend the knees somewhat and lock your fingers, while raising the arms to the height of your shoulders. Once in position, push the arms ahead. Do not lean to the front.
Stretch and count to ten. Perform the same actions, counting to five.
Also consider working with a yoga instructor to learn some lower back yoga, as a preventative and to help ease any back pain.
Lower back pain especially is a very common cause for doctor visits. According to the National Institute of Neurological Disorders and Stroke, low back pain is the most common cause of job-related disabilities.
Approximately 80% of Americans will experience some form of back pain in their lives, so start stretching now, before you start suffering from back pain.