Types Of Back Pain – Back Pain Basics Part One
Welcome to the first installment of the Back Pain Basics Series. In this four-part series we are going to take a look at the types of back pain, common reasons fof back pain, tips on how to deal with back pain and finally, we will take a look at why so many people struggle to find relief with traditional, doctor prescribed treatment methods. The Back Pain Club is far from an exclusive one, it is estimated that between sixty to ninety percent of the population will suffer from some type of back pain at some stage of their life. Those figures equate to ...
Common Reasons For Back Pain – Back Pain Basics Part Two
In this second installment of the Back Pain Basics Series we are going to take a look at the most common reasons for back pain. I don't know about yourself but when I started suffering from back pain I thought it would be a simple case of going to my doctor and explaining what was going on and be handed a prescription and life would be good once again in a day or two. Yeah right! Nearly five years later and countless hours spent reading and researching have led me to the conclusion that back pain is one of the most ...
Tips For Dealing With Back Pain – Back Pain Basics Part Three
In this third installment of the Back Pain Basics Series we are going to take a look at what you can do to help minimize the affect that back pain has on your life. Having to deal with back pain on a day to day basis takes a lot of both physical and mental strength and it is vital that you do every little thing you can to improve your situation. Keep Active - Yeah I know, easier said than done right? The thing with having too much rest is that although you may feel better in the short term, the further your body gets ...
What Your Doctor Probably Won’t Tell You About Back Pain – Back Pain Basics Part Four
In a 1991 study published in The New England Journal Of Medicine the author, Dr. Richard A. Deyo states that up to 85 percent of back pain cases have no definitive diagnosis (1). In this final installment of the Back Pain Basics Series we are taking a look at why so many cases of back pain go undiagnosed and why your doctor may not have all the answers needed to find a solution to your back pain. One popular 'theory' if you like as to why so many cases of back pain go undiagnosed is that the pain is caused by imbalances in the body that ...
The path to a back-pain-free life is usually a process and one very important part of this process is maintaining muscle strength and flexibility, particularly in the core or stabilizing muscles. Stretching is a great way of ensuring that your muscles are ’primed’ for further exercise, but if exercise is too painful at the moment they are also a great way of retaining flexibility for when the time comes that you are able to do light exercise.
These gentle stretching exercises can also be a great source of relief anytime your back pain is wearing you down. As always please consult your physician before starting out on any exercise program.
Lumbar Rotation
Slowly rotate knees from side to side in pain-free range of motion. Allow lower back to rotate. Repeat 10 times per set, 1 session per day.
Press-Up
Press upper body upward into position shown, keeping hips in contact with floor. Keep lower back and buttocks relaxed. Repeat 10 times, 1 session per day.
External Rotators
Clasp hands around knee and gently press it toward opposite shoulder. Hold for 30 seconds. Feel stretch in buttocks and outside of the hip. Repeat with other leg. Repeat 3 times, 1 session per day.
Active Hamstring Stretch
Support back of thigh behind knee. Starting with knee bent, attempt to straighten knee until a comfortable stretch is felt in back of thigh. Hold for 30 seconds. Repeat 3 times with each leg, do 1 session per day.
Internal Rotators
Gently pull foot and knee toward shoulder, rotating at hip. Hold for 30 seconds. Repeat with other leg. Repeat 3 times, do 1 session per day.
Hip Flexor Stretch
Slowly move hips forward while keeping trunk upright until a stretch is felt in the front of the thigh. Hold for 30 seconds. Repeat 3 times, do 1 session per day.
