Low Back Pain - Sciatica and Osteoporosis - How to Treat It

Osteoporosis literally means 'porous bones', resulting in the bones becoming brittle and the potential for fractures to occur. Any bone can be affected by osteoporosis, but the most common site for fractures are the wrist, hip and spine. I have discussed in another article, "Low Back Pain & Sciatica - Is Osteoporosis the Cause?" what osteoporosis is in a little more detail and how it can present if you develop it in the spine. This article is going to look one of the main forms of treatment for those suffering with osteoporosis... exercise.

Exercise

Exercise is one of the best things you can do to help fight against osteoporosis. I have treated many people suffering with osteoporosis who have mistakenly believed that exercise should be avoided for fear of causing a fracture. This is not true, although you should be sensible and discuss any potential exercise programme you are thinking of starting with a health professional first.

Low Impact Weight Bearing Exercise: This is important for those suffering with osteoporosis as it helps to keep the bones strong. As you perform low impact weight-bearing exercise, and this can be something as simple as a nice brisk walk, subtle increased stresses are placed through the bones (primarily the legs, hips & spine) and the body responds to this increased stress by trying to make those same bones stronger.

Stretching & Strengthening Exercises: Strengthening exercises, although not as much as weight-bearing exercises, will also place stress across the bones, once again encouraging them to strengthen. By stretching, you will be helping to maintain/increase the mobility of your joints and therefore they will be more likely to fulfill their full range of motion when required. This will help to prevent them stiffening up which itself can be a cause of pain.

Postural Exercises: One of the common signs of osteoporosis is a 'stooped' posture, where the curve in the mid-back region becomes increased and the head/chin tends to 'poke' forward. It is this posture which can lead to back and neck pain and not necessarily the osteoporosis itself. Therefore exercises which encourage a more upright posture are imperative. These can be performed in conjunction with the stretching & strengthening exercises mentioned above, as it is important to have good stability and mobility in order to maintain a correct posture.

Balance Exercises: This will not necessarily have a direct influence on the osteoporosis itself. However, if you are at all unsteady on your feet you will be at an increased risk of falling. Falls are, understandably, one of the major causes of fractures in those with osteoporosis. Therefore if you can increase your balance reactions, you will be decreasing the risk of falling and therefore the risk of fractures.

NB No exercises should be performed without consulting your Doctor/Health Professional first.

There are obviously other forms of treatment for Osteoporosis, for example prescribed medication (such as Fosamax & Didronel) and Supplements (such as Calcium & Vitamin D). However, I will not be discussing these here and you should consult your Doctor before contemplating taking any medication or supplements.

In summary, not only is exercise good at keeping you generally fit and healthy, but it can also be an important part of your treatment for osteoporosis. Do not miss out on the ability to exercise simply because you feel osteoporosis is stopping you... it is not. Speak to your Doctor or Health Professional and start a gentle exercise programme as soon as possible.

Paul Boxcer - Bsc (Hons) Physiotherapist, has over 13 years experience of treating people in pain. During this time and especially over the last few years, he has concentrated his treatment on those suffering with Low Back Pain & Sciatica. Visit his website blog at http://spinal-health-care.com/blog/ to learn about Paul's unique approach to treating both sciatica and low back pain.

Paul's book"Low Back Pain & Sciatica - A Personalised Treatment Approach" not only explains everything you need to know in order to allow you to cure yourself of the pain you may be suffering with, but by addressing the cause of the problem, it ensures the risk of subsequent episodes is also eliminated. Visit Paul on his Facebook page for further information or maybe ask him a question or two!

Sciatica/ Piriformis Syndrome- What, Where, How & Why: Learn to understand the feeling and healing of your pain!

Sciatica (a pain in the back) and piriformis syndrome (a pain in the butt) are two of the most common causes of chronic pain. An untold number of people suffer each day from dull aches or shooting pains all the way down to the heel that eventually lead to numbness in the foot. Diagnoses of these two conditions are often confused, leading to further discomfort and longer periods of pain. Getting to know and understand your body and its pains is an alternative to yet another trip to the doctor or the physical therapist's office. Learn to help yourself to alleviate pain and heal permanently.

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How Important is Exercise For Sciatic Nerve and Back Pain Sufferers?

For back or sciatic nerve pain sufferers, exercise plays a vital and critical role in building a strong midsection or core and lower back muscles so they can lend support to the spinal column, ligaments, vertebrae, discs and nerves. This added support will take a lot of pressure off these areas and reduce pain.

But is exercise really that important? The answer is an emphatic YES! Exercise is that important because it allows bone and muscle of the spine to grow and strengthen. And bone and muscle will only grow and strengthen if the right kinds of forces are applied to them.

Stronger bones and more active muscles will lend greater support for your spine and reduce back pain. A good analogy is a roof supported by pillars. If the pillars supporting the roof are weak and brittle, the roof will begin to collapse. You need strong pillars of support for your spine. You need strong bones and very active muscles. I say "active" muscles because, for most people, muscles in the lower back, gluteus, and pelvic region are seldom used. This is not their fault. They are seldom used because they are not doing the right kinds of exercises to stimulate these muscles.

Stretching alone is not really effective for relieving back or sciatic nerve pain in the long-term. People say to me, "I stretch all the time and yet I still have back pain. Please help." I'm not surprised. Stretching might help with immediate or temporary relief from back pain but it alone is not a long-term solution for back pain. Why? This is mainly because muscles that are stretched will get tight again without growing or getting stronger. And as far as I know, stretching does not directly increase bone density or strength.

Stretching should be combined with exercise for greatest effect on the body. Warm muscles full of oxygen will stretch much easier than cold muscles without a full supply of oxygen. This is common knowledge for most people but it is extremely important to keep in mind while trying to get rid of back or sciatic nerve pain. For instance, in between a set of squats (I will talk more about squats later) I will always stretch my quads. I will stretch my calves. I will even stretch my back. I will grab a bar above me at the gym and just hang there for several seconds to really stretch my back. This is similar to decompression therapy where you allow your spine and muscles to really stretch out.

Bottom Line: Performing the right kinds of exercises and stretching in between sets stimulates an essential core group of muscles (i.e., quads, hamstrings, adductors, sartorius, piriformis, glutes, abs, back muscles, etc) for maximum gains; conditions the muscles or trains them to become more relaxed and less constricted when you are not exercising; and increases bone density and strength. If you can achieve this bottom line, you are well on your way to a much healthier back that will last a lifetime.

Squats are a great way to strengthen your entire midsection and lower back as well as help you achieve this "bottom line." I find squats to be one of the most challenging exercises. If you can get through an intense workout of squats you can get through any exercise at the gym. At first I was a little hesitant to mention them because you may be turned off by the thought of doing squats. You have to be a little crazy to do them. I have actually dragged myself out of bed on several occasions at 4:30 in the morning to go to the gym and do squats. While most peopleare snoring away, I've got anywhere from 225-345 pounds on my back. And then I still have a long day of work in front of me. It may sound like I'm a glutton for punishment but it helped me build a strong foundation and support system for my lower back.

Now I'm not saying you need to go to the gym at 5 in the morning like me and try to squat a car. Many of you may not feel comfortable doing squats especially if you are suffering from a herniated disk or sciatic nerve pain right now. That is fine. In fact, you shouldn't do squats with added weight right now if you are trying to heal a herniated disk or you suffer with sciatica or sciatic nerve pain. It's just too dangerous; but after your disk(s) heals or your sciatica subsides, you should definitely add them in to your exercise routine to strengthen and maintain all the areas of your spine.

You don't have to do squats at the gym either. You can do them right at home. Just cross your arms, squat down and go right back up. If your back is healthy right now, I would suggest even grabbing a can of food from your pantry, a dumbbell, or a heavy book to use as a weight while doing squat exercises. This will add resistance. Be sure to hold the weight, whatever it is, very close to the middle part of your chest. Just squat down slowly until your thighs are parallel with the floor and rise back up. You must keep your back arched and your weight on your heels or the balls of your feet. Do this as many times as you feel comfortable. Take a break and do them again. Be sure to concentrate on your balance and try to keep your midsection flexed throughout the exercise. If you've never done squats before, have a family member or friend make sure you are doing them correctly.

WARNING: If you are suffering from a back injury of any kind, please be sure to consult your doctor or fitness specialist first before doing squats or any weight-bearing exercise.

If you take full advantage of squats, you will build a stronger midsection, gluteus muscles, lower back, and quadriceps. And besides burning a lot of calories you will achieve the bottom line that we talked about earlier.

Bottom Line: Performing the right kinds of exercises and stretching in between sets stimulates an essential core group of muscles (i.e., quads, hamstrings, adductors, sartorius, piriformis, glutes, abs, back muscles, etc) for maximum gains; conditions the muscles or trains them to become more relaxed and less constricted when you are not exercising; and increases bone density and strength. If you can achieve this bottom line, you are well on your way to a healthier back without sciatic nerve pain that will last a lifetime.

Oh and be sure to use common sense if you are lifting weights. It took me several weeks before I really reaped the benefits from an exercise like squats. Always start out with lighter weights and always wear back support. I have never lifted heavy weights without a back brace for support. If you are lifting real heavy weights at the gym, make sure you have someone there just in case. The point is not to injure your back but to strengthen it.

Mike Saros is a former sufferer of spinal stenosis, sciatica, and back pain. He has overcome all three problems with natural home remedies. Mike is creator of The Secrets To A Pain-Free Back and co-creator of Back Relief Elite Premium Back Remedy. He has helped thousands of people and has written testimonials to prove it! Listen to what he says, his knowledge could change your life forever.

Upper Back Pain Relief - How to Achieve Instant Relief Using the "Balancing Act" Technique!

Getting upper back pain relief is not simply a case of stretching tight muscles and so on; no! Obtaining upper back pain relief requires much more than just that. Too many people have been hoodwinked into believing that once you perform certain stretching exercises then all will be well.

Please note that I am not saying that these stretching exercise routines don't work, I am simply saying that you require more than that to achieve your upper back pain relief.

I believe in identifying problems AND proffering solutions to identified problems therefore in this article we are going to discuss how you can achieve upper back pain relief by focusing on balancing your muscles so that you can relieve the soreness and tension and so that you can become pain-free today.

When I talk about focusing on balancing your muscles, I am not referring to performing gymnastic balancing acts, no. What I am referring to is getting upper back pain relief by balancing the workload of your major muscle groups.

The problem you have faced thus far is misinformation. And if the truth is to be told, that wrong information you have been exposed to has contributed immensely to poor treatment.

It is normal for many people to misunderstand the muscle relationships in the upper body. This in turn causes them to neglect the overworked muscles in their body focusing on only those ones that feel tight and sore. They then rush out to get pain killers and pain relievers while ignoring, completely, the other muscle groups that cause the imbalance.

The proper information is this; you will relieve upper back pain when you strengthen weak muscles in your back and ease those muscles which are tight in front, allowing you to reverse muscle imbalance.

You need to be aware that your muscle work in groups and these groups need to work in balance with one another. If this balance is not achieved, then you will have a situation where one group is overworked while the others are underworked which will result in muscle tightness on the one hand and muscle weakness on the other. This condition leads to pain, tension and injury.

Ensure that you always maintain muscle balance by coordinating the muscles of the upper back with the muscles in the upper front of the body. Don't strain the muscles of the upper back by working the arms, front shoulders and chest too hard.

FACT: Most conventional treatments for back pain only work as a temporary band aid solution; they all fail to work in the long run!

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Upper Back Pain - Identification And Some Useful Solutions

Upper Back Pain is as painful or troublesome as the pain in the lower back or the neck. An injury or a strain is the most common reason for the pain in the upper portion of our backs. Although back pain in upper portion is not a common phenomenon, it can cause significant discomfort and needs to be treated carefully. The identification of the exact cause is necessary to treat the pain in the upper back.

Muscular irritation and joint malfunction have been found to be the most common causes of upper back pain. An injury or a poor posture can also result in back pain. In recent years, it has been found that people sitting in one posture for example working in front of the computer are more prone to suffer from this type of back pain.

Lack of activity or poor strength of our muscles is a very common cause of upper back pain and can be treated through chiropractic cure, acupuncture, massage, physical therapy and various types of stretching exercises. Again an injury or strain in the joints between the ribs and the upper back can result in severe pain. Such a situation can be rectified by exercises aimed at strengthening the muscles and loosening the back. A ruptured disk or a degenerative disk disease can also result in back pain in upper part.

An appropriate posture and regular strengthening exercises are a must for avoiding the pain in the upper back. A poor posture can lead to weak muscles and a strain in our joints and ligaments and thus cause upper back pain. Osteoporosis, a disease which makes ones bones fragile and weak, a rupture in the spinal disk or any other form of injury can also result in back pain. People suffering from heart disease can also experience pain in the upper back. Such people need to consult a specialist so as to avoid any complexities.

It is important to get proper medical treatment if the cause of your upper back pain is Osteoporosis, a ruptured disk or any other injury. However, if the pain is caused by a poor posture or a strain, we can take some self remedial action such as massaging the area of pain. Pain in the Trapezius or the triangle shaped muscles of the upper back and the shoulder blades can be rectified through self massage or massage by somebody else. Also try to concentrate on improving your posture and sit straight instead of slouching.

A poor posture eliminates the natural, weight-supporting S curve in our backs and weakens them. In contrast a right posture- chest out, stomach in, and buttocks tucked under- helps one to restore the S curve in our back. Proper exercises can enable one to rectify his/her posture. Proper massage by a physical therapist, use of acupuncture techniques and physical therapy also go a long way in relieving upper back pain.

Asheesh Mani is the Online Editor of Pregnancy Period. He has developed this site to provide valuable information to people suffering from back pain during pregnancy. This site enumerates different causes and factors related to back pain, guides through the different rules of exercise during pregnancy and suggests exercises for treatments of different types of back pain. The site is a free online resource for pregnancy back pain and its remedies. The visitors can also find valuable information and reviews about the different equipments and therapies for pregnancy back pain relief. Visit Pregnancy Back Pain for more information.

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Discovering the Relationship Between Stress and Neck Pain, Back Pain, and Sciatica

Stress is associated with a myriad of symptoms and conditions to include neck pain, back pain, and sciatica. Stress is also responsible for many other disorders of the mind and the body. Hans Bruno Hugo Seyle (1907-1982) is credited by many with being the first to recognize and document the existence and impact of biological stressors. Professor Seyle is often acknowledged as being responsible for much of our current understanding of stress and how it impacts the body.

Furthermore, stress researcher and author demonstrated that stress can be negative, as in what is referred to as distress, or positive, as in what is called eustress; and, that in either case there is a definite and profound effect on the body. Many conditions exhibited by the body are the result of stress, positive or negative. In fact, we now more fully understand the causal relationship between stress and ulcers, stress and headaches, and stress and many other psychosomatic disorders. Neck pain, back pain and sciatica are generally attributed to such things as trauma, disease, illness, and aging when, in fact, in a large number of instances, stress may be and often is the underlying cause.

Neck pain, or cervicalgia, is a fairly common complaint, one affecting two-thirds of the population at some point in their lives. Significantly, neck pain may be caused by a myriad of conditions and/or factors, not unlike the other two expressions of pain in what I refer to as the "back pain complex." Back pain, also known as dorsalgia, generally has its origins in a specific region of the spine. Back pain in the cervical curvature is, of course, neck pain. Pain predominantly felt in the thoracic curvature or region of the spine may be expressed as chest pain and/or upper back pain. And, what we often refer to as a "pain the back," is generally lower or simply low back pain, generally in the lumbar region but may also be felt in the buttocks and legs. Sciatica on the other hand, at times referred to as a type of radiculopathy (at or near the nerve route), may originate at any number of loci but generally at L4 and L-5 or at S1 through S-3. However, sciatic nerve pain may also present itself at any point along the nerve route. Sciatica is, as has been noted in previous articles, a symptom and not an ultimate diagnosis and may run from the lower back down across the buttocks and into the feet and toes.

One thing constant in all three of the above mentioned pain representations is that stress may cause or contribute significantly to the onset and level of any of these "back pain complex" expressions. Neck pain, back pain and sciatica, usually originate in the muscles and fascia, tendons and ligaments, or bones and joints. Of course it may be expressed in several at once, depending on the condition and duration of involvement. In any case, stress may cause and/or exacerbate the pain in any of the three pain expressions mentioned above.

In order to properly understand and treat neck pain, back pain and/or sciatica we must recognize the mind-body link. Stress, being a responsible for any number of possible pain expressions, as well as a number of other psychosomatic disorders, should never be overlooked or its impact underestimated. The link between stress and neck pain, back pain, and sciatica is now a given, the connection undeniable. Yet for years, this link was misunderstood and misdiagnosed because of our limited understanding of psychosomatic disorders and their impact on the body. Seyle's work was instrumental in providing a new, sharper image and understanding of the impact stress has on the body. Unfortunately, even today we see many cases of denial, as it applies to psychosomatic complaints and their diagnoses, due to the stigma attached to anything related to the mind, or psyche. The saying, "It's all in your head" may be true but it still carries with it negative connotations and a negative stereotype.

We often hear expressions like, "Mary is a pain in the neck" or "Jack's a real pain in the back side." Of course, instead of "back side," many use other, more descriptive words or phrases. These are simply expressions with origins in the recognized link between the mind, as in stress, and the body, as in pain. While we often trivialize such expressions, the underlying link cannot, nor should not, be trivialized or denied. Unfortunately, denial is one of the biggest impediments, the highest hurdle any medical practitioner has to overcome because of the immediate defense mechanism slammed into place when someone hears the term psychosomatic.

Unfortunately, the saying "it's all in your head" may be true but until we better understand and accept the link between the two, we are quite often doomed to a kind of "medical test limbo," where everything is tried and nothing works, nothing provides the answers we are seeking. The reason for this being, we have failed to understand the profound impact stress has on the body, in this case resulting in neck pain, back pain, and/or sciatica...or worse.

If neck pain, back pain, and sciatica seem to be present only during periods of high stress, you may consider it a distinct possibility that stress is indeed a factor. How do you know? Ultimately, you don't! However, short of a visit to your family doctor, it may be advisable to begin a program of stretching and exercise.

The exercise program will do two things right away:

One, it will "burn off" some of that stress, replacing the harmful hormones dumped into your system during periods of peak stress and replacing them with natural opiates, known as endorphins. There are also other hormones produced that enter the blood stream during exercise but for the purposes of this article, let's just say they provide an amazing and totally natural high.

Two, it will take you to a place you may have not been in a while, and this place is a journey, not a destination. The journey is known as a healthy lifestyle.

A funny thing happens to people who begin to exercise, they begin to feel better, and then they begin to take care of themselves. This feeds back upon itself, a feedback loop, constantly fueling a healthier and happier state until neck pain, back pain, and sciatica are in the past. Should you ever use heat at any point? NO! I cannot stress this enough! Heat is the absolute wrong thing to apply to a painful neck or back. Take it from someone who has had fifteen major surgeries, fourteen on the spine, and did his doctoral research on the spine and sacroiliac joint. Never, and I mean never, use heat! If you have discomfort, associated with possible inflammation and/or swelling, ice is the only remedy. Ice beats out everything, including anti-inflammatory medications such as ibuprofen and NSAIDS.

If it is stress, while it may seem counter-intuitive, ice works wonders in a matter of as little as twenty minutes, a much shorter amount of time than it takes for the average oral medication to kick in. I use an ice-compression brace, just slip in the packet and kick back on the recliner for fifteen or twenty minutes and I'm good to go. A plastic baggie or even a grocery store bag will do in a pinch, just fill it up, wrap it in a thin, cloth towel, bang on it a few times so the ice breaks and there's greater surface area, and you have an ice pack made for the back. Once again, along with an exercise and stretching program, ice is a neck pain, back pain and sciatica sufferer's best friend for beating stress and creating a pain-free lifestyle for yourself.

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Lower Back Pain - Do You Know These 3 Essential Answers?

Lower Back Pain affects over 80% of adults at some stage. In fact - over 50% of you reading this are in pain right now. Staggering facts that are there to learn from, rather than scare you.

Are you one of the many with lower back pain? Did you wake up with it, or did it arrive after doing a so-called 'normal daily activity'? More importantly how do you make it disappear and not come back?

There are 3 things you probably know little about, yet they are things you should know. Especially if you want to rid your self of lower back pain once and for all.

So what are they...

Fact #1 - research has shown that over 90% of lower back pain, when examined did not come from trauma. The trauma that occurs from lifting household objects, boxes at work, doing your garden, lifting your children... is not sufficient to create lower back pain.

The minor falls and injuries do not equate to the severity of pain that people say has occurred. That the majority of lower back pain sufferers can not put the incident down to anything they have done recently.

Alarming you may be saying. But in reality this is true. Most lower back pain is an accumulation of minor traumas and stresses and strains. These build up to a point where a minor activity tips you over the edge and back pain occurs.

Trying to work out what exactly caused your lower back pain is therefore almost impossible. It is not one thing!

It is an accumulation of hundreds and thousands of small incidents that build up to cause your lower back pain.

This leads you to fact 2...

Fact #2 - the majority of lower back pain heals faster if a combined approach is used. This is not just combining muscle stretches with exercise. It is combining muscle and joint techniques along with ways to release stress of a general and emotional nature. After all the general and emotional factors are just as big causes as the physical stresses.

To remove lower back pain, symptomatically you need to use techniques to release muscle tension, others to strengthen weaker muscles and then also methods to get your joints moving freely. This approach will correct lower back pain quickly.

To prevent or maintain a pain free back, then you need to also use techniques to release stress in your day to day life. Otherwise back pain has been shown to return in over 95% of people.

And..

Fact #3 - the quickest and best way to remove lower back pain is to use self help techniques first. If you learn to help your self, then you are able to target the areas quickly. Rather than waiting to see a practitioner. Sure these statistics come with some clarification... If you have had a major fall, if pain is radiating away from the spine and causing bladder or bowel problems, then seek professional help immediately.

In the majority of lower back pain cases, self help techniques will ease your pain and prevent your lower back pain from becoming chronic. Most adults wait for days or weeks to see a practitioner. They wait because they believe the pain will ease and stop the need to seek help.

Using self help techniques increases this rate astronomically! Learning to apply muscle stretches, muscle strengthening techniques and joint mobility methods can save you time, money and pain.

It is easy to learn to remove your lower back pan and stop it returning... self help is the key!

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How to Diagnose Lower Back Pain

Lower back pain is a common affliction, with millions each year visiting physicians for relief. Not only will they seek relief, they will want a diagnosis.

It is not always easy to diagnose lower back pain. Many body structures can cause it. There are muscles, ligaments, and tendons; spinal column bones; joints, discs and nerves. In addition to these structures, there may be underlying medical conditions your physician needs to evaluate.

Whether you initially diagnose lower back pain yourself, or leave that to your physician, the diagnosis will need to consider both the location and symptoms of your pain.

Step 1 - Location

The first step is to decide the location. "Where does it hurt?"

1. Axial lower back pain: This lower back pain hurts only in the low back. Pain does not travel into any other area.

2. Radicular lower back pain: This lower back pain hurts in the low back, and also radiates down the backs of the thighs into one or both legs.

3. Lower back pain with referred pain: Diagnose lower back pain with referred pain if it hurts in the low back area, and tends to radiate into the groin, buttocks, and upper thighs. The pain will rarely radiate below the knee, but may seem to move around.

Step 2 - Symptoms

Once you diagnose lower back pain as to location, you will consider symptoms. "How does it feel?"

1. Worsens with certain activities: If you play football, for example, the pain is worse.

2. Worsens in certain positions: Perhaps it gets worse if you stand for too long. Or it is more painful after you sit in a car.

3. Feels better after rest: Resting from the activity or position usually reduces the lower back pain.

4. Deep and steady: Not a sharp muscle catch, this pain is constant and deep within the affected areas.

5. Severe: The pain is excruciating, possibly more so in the calf than the lower back.

6. Numbness and tingling: There may be "pins and needles" within the area.

7. Fleeting pain: Pain may seem to come and go, leaving you unsure at times just how it feels.

8. Achy and dull: Like the flu, this pain is sore and dull, though sometimes intensifying.

9. Migratory: It hurts in one spot, then another.

Diagnosis

AXIAL: If location is best described by number 1 above, and symptoms are a combination of 1, 2, and 3, you can probably diagnose lower back pain as being axial - the most common type. This is also called "mechanical" lower back pain. A variety of back structures can cause axial lower back pain, and it is difficult to identify which is the cause. Axial pain gets better on its own, and about 90% of patients recover within six weeks.

RADICULAR: If location is best described by number 2 above, and symptoms are a combination of 4, 5, and 6, you can probably diagnose lower back pain as being radicular - commonly called sciatica. This lower back pain is caused by compression of a lower spinal nerve, usually the sciatica nerve that runs from the spinal column, down the back of the thighs to the feet. Doctors usually recommend conservative treatment such as physical therapy exercises, medications, and possibly spinal injections, for six to eight weeks.

REFERRED: If location is best described by number 3 above, and symptoms are a combination of 7, 8, and 9, you can probably diagnose your pain as being lower back pain with referred pain - the least common type. This lower back pain is treated the same as axial back pain and frequently goes away as the problem resolves on its own.

How do you diagnose lower back pain?

Diagnose lower back pain with care. You need an accurate diagnosis, which your physician can best make, to be sure no underlying causes need attention. It is not enough to know you have sciatica. You need to know the underlying cause of the sciatica to determine treatment options.

If you do diagnose lower back pain, check the diagnosis with your physician.

?2007, Anna Hart. Anna herself is a back pain sufferer, and can sympathize with your problem. She invites you to read more of her articles about back pain at http://www.backpainreliefblog.com Anna has posted additional information on that site about the lower back. If you want to fend off lower back pain, please visit Anna.

Back Pain Relief - Getting Past the Pain

When a person has back pain, they are searching for relief. If you suffer from this trying condition, relax. Back pain relief can be found. Today, many solutions exist to allow patients to get back into a routine of living with a healthy back. The back is an amazing engineering wonder that can be so strong and flexible. When you view your back in this way, in a positive light, it can bring you more joy than pain.

It's the muscles of your back that determine the health of your spine. That means that keeping your back muscles strong, flexible and balanced is the key to receiving back pain relief. Because so many millions of Americans are looking for back pain relief, it seems that it is a condition that has no cure. Some of the realities of why so many have troublesome backs are lack of appropriate exercise, a sedentary lifestyle and no energy to change current prescribed therapies to revive the back. Stretching, targeted massage and range of motion exercises, however, have shown to offer all sorts of back pain relief. In addition, a healthy diet, stress management and exercise can show you that your back can be healthy. Combined with the advice of your physician and any medications, you can find back pain relief.

Getting Past the Pain

Pain is a healthy protective response your body uses to tell you that something isn't quite right in the body. It tells you that an area needs checking out and fixing. Pain tells us that we need to take care of ourselves. When a pain receptor is activated, it sends a signal to the brain that an injury or other problem has occurred. Most of the pain receptors in the back are located in muscle tissue. When a muscle is strained, overworked or injured, or possibly spasming and knotted due to tension, you are made aware of it with the impulses sent to the brain. If you are not made aware of it because your brain is too busy at the time, the pain may show up later when you are not expecting it. When the pain lasts longer than three days and prevents you from conducting your normal daily activities, you should see a doctor for diagnosis. Much can be obtained when a good doctor takes a careful history of the onset of the problem, the characteristics of the problem, reflexes and pinprick tests, and a few simple pushing, pulling or stretching exercises. When the pain is something you have encountered before, that is when you may use some of the techniques below for back pain relief.

Attend to those Muscles

Because 95% of lower back pain reported is "nonspecific," that is, not related to serious underlying medical conditions such as disease, infections or fractures, muscles are the first place considered for back pain relief. Muscles don't start to hurt for no reason, so something must be causing that pain. Reducing the pain is the first step. Over-the-counter pain reducers and anti-inflammatory medications are very helpful to take the edge off of an injury. Next, the physical damage should be addressed. Rest of the back is important, and should be situated in a comfortable position for 2-3 days. Ice is a great back pain relief when used with caution. No more than 20 minutes at a time, every other hour. After the third day, heat may be applied, again, no more that 20 minutes once every two hours. During this period, it is important to not remain immobile. This can cause stiffness and lengthen recovery. Slowly moving the back in normal positions such as sitting upright, standing and slight twisting if tolerated is recommended. Deep massage and designated exercises to pinpoint the pain are necessary to get the back into pain free living. Targeted massage will disrupt the adhesions and chemical bonds that hold the back muscles in pain. Depending on your condition, specific exercises will stretch and rebuild the muscles causing pain that produce pain-blocking impulses. Back supports are also designed to hold your back in position and support your back as you recover.

Many books have been published that outline both massage and stretching techniques for back pain relief. Pilates, Yoga and Tai Chi all emphasize control of the body while stretching and building muscles at the same time. Other non-invasive techniques for back pain relief include physical therapy, rehabilitation and sports medicine, which all emphasize a core strength of the back and abdomen to strengthen those muscles. The exercises learned in this therapy must be followed after the sessions to maintain a pain-free back.

More Serious Conditions

Sometimes back pain can come from more serious conditions. If you have suffered recent trauma, have a history of osteoporosis, cancer, diabetes or kidney complications, or have pain that is worse when lying down or at night, have bowel or bladder issues or unexplained fever or weight loss or gain, you must seek back pain relief from a qualified medical professional. The good news is that less than two percent of neck and back pain complaints are attributable to a serious cause.

If you suffer from chronic back or neck pain, the Spine Center at Florida Hospital Fish Memorial offers back and neck pain relief. http://www.TalkBacktoPain.com

If you are looking for additional information about chronic back pain read http://hubpages.com/hub/The-Marvelous-Amazing-Back

The 5 Big Questions About Lower Back Pain

There are 5 big questions you should ask about lower back pain. These questions will tell you what is wrong and what you should do to change it. Low back pain and back pains in general affect over 80% of the adult population - yet most adults do not understand what you can do.

So what are the 5 big questions?

1. Where is your lower back pain? Important as this tells you this is the most likely area to target. Is your pain central to the spine, is it out from the spine, into the buttock or referred down the leg. The location of pain generally tells you how severe it is. The further your pain travels from your spine, the more likely you have a greater injury.

2. How did your low back pains occur?

If you have had a fall or injury then it is best to seek help. Pain levels do not always indicate the severity. Many people wait for weeks before they consult a practitioner, only to find out they have fractured a joint, injured an area and it is potentially serious. So with all injuries seek help first, rule out the bigger problems and then address your lower back pain issues.

3. What makes it better? If you find the activity makes your lower back pain better, then it is more likely muscular and not too serious. If activity makes it worse, then it is either a joint problem or the injury is more severe - seek help.

4. What makes your lower back pain worse? This is the big question. Does straining, coughing or deep breathing make your pan worse? If so seek immediate attention. If straining of any type makes pain worse then you may have a disc injury or a severe spinal condition, such as a fracture. Straining will aggravate the area and increase the lower back pain - seek help!!

5. What other symptoms occur? This is also as important as question 4. If you lose bowel or bladder control then you may have spinal cord problems or a severe injury. If you start to get headaches, referred pain, fever or any other changes in your general health then seek immediate medical help. Bypass your Chiropractor, Physiotherapist etc and go directly to medical help or your local hospital. Rule out the serious first and then aim to remove your low back pains.

Although over 90% of all lower back pain issues are usually minor and easily correctable. There are times when your lower back pain is more serious. This is when you need to be aware of the issues that make your lower back pain more serious.

The world is full of people who have said "if only I had sorted this out sooner". Don't become one of them. If your low backpain is indicating a serious problem, seek help. If it doesn't fit the warning signs then use the many self help techniques to help yourself remove your lower back pain. Low backpain can be easily solved if you know what and where to target.

Online back pain adviser Dr Graeme Teague has helped more than 4,000 people worldwide to banish their back pain easily, safely and permanently without expensive therapy, medication, equipment or time-consuming exercises. Click this link Back Pain Relief now, to grab your FREE eBook on the first and vital step of back pain relief.

Lower Back Pain Relief - Simple Ways To Eliminate Lower Back Pain

Lower back pain relief can be achieved in a variety of ways, but firstly it

is important to get an accurate diagnosis for your particular ailment, so

that lower back pain relief can be correctly administered. A doctor will usually

arrange for an MRI scan to detect the actual cause of your back pain.

In many cases lower back pain will be caused by a muscle spasm, this

can be caused by many reasons such as- sitting at a desk for several hours every

day, sleeping on an old or non supporting mattress. Even stress and tension can

lead to problems. In cases such as these lower back pain relief can usually be

obtained by over the counter medication such as aspirin, Tylenol, naproxen, ketoprofen, and ibuprofen. These medications will help to reduce pain and swelling.

In more serious instances back pain can be due to an injury to the spine,

usually caused by an accident, or perhaps by lifting and twisting at the same

time. In many cases an injury to the spine will result in a herniated disc which

in turn can lead to more serious lower back pain symptoms such as sciatica or

spinal stenosis, however, although these conditions may cause considerable

discomfort, lower back pain relief can again be obtained fairly easily.

If a lower back injury is recent, you may need a day or two of rest, however

rest for lower back pain is now known not to be a cure, as rest can cause the

muscles to become stiff, and will add to your recovery time. It is strongly

advised to get up and walk, even if it's for just a few minutes, at least once

every hour.

Although over the counter pain relievers and anti-inflammatory treatments

help ease the pain, they should not be taken over a long period of time, as they

can cause other health problems, such as stomach ulcers, and in certain

medications, addiction. A preferred option for lower lower back pain relief is

exercise.

Exercises are one of the most important self treatments for lower back pain

relief. Exercises that are specific for your particular lower back pain symptom

will usually give you fast relief as they strengthen the core muscles that

support the spine, improve the flexibility in the spine and improve posture. Non

impact aerobic exercise also have many benefits, but the focus should be

on exercises that are safe, if you are unsure always consult a professional back

pain adviser.

Stretching exercises will also help in your quest for lower back pain relief.

Stretching should be carried out slowly, concentrating on the lower back, hips,

quadriceps and hamstrings. Stretching exercises will naturally cause pain, but

this should be pain from the muscle being stretched, if you feel pain in any

other areas you should immediately stop, but if done correctly stretching should

increase your flexibility in the region of 20% within the first month and reduce

lower back pain considerably.

If you would like further detailed information on

lower back pain relief,

including causes, symptoms and effective treatments, please feel free to visit

our website listed below.

Paul Osborne is the executive editor of http://lowerbackpainrelief.org a website dedicated to helping people find effective, natural and rapid lower back pain relief.

Yoga for the Rest of Us with Peggy Cappy [VHS]

"You don't need to be thin, young, and a contortionist to do this program," says instructor Peggy Cappy. Yoga for the Rest of Us is a yoga practice for people who might be inflexible, out of shape, or feeling aches and pains. Cappy presents three 20-minute routines that work separately or together. Part 1 is a series of warm-up seated stretches. Part 2 presents standing poses, holding a chair if needed. Part 3 is a flowing series of Sun Salutations, building stamina, and again using a chair if necessary, followed by relaxation. Public television yoga instructor Cappy teaches gently and quietly, accompanied by demonstrators of various ages and conditions. Recommended for people who thought that yoga was beyond them because of age, medical conditions, or fitness level, especially those with functional challenges, such as not being able to bend down or reach for a top shelf. --Joan Price

Price: $19.95

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The Truth Behind Back Pain Treatment

Most everyone has had some type of experience with back pain to some degree. Maybe you just hurt for moments or maybe it was just hours, but the majority of people have had some type of sensation of pain in their back at some point. Back pain treatment is important in the recovering stage from back pain. Sometimes it will heal on its own, but often the pain requires some type of help for just enduring it. There are many different options for back pain treatment and this article will explore the truth behind back pain treatment and how or if they help.

Back pain treatment doesn't always require going to the doctor. You can often use a heating pad to get the relief you need on a less permanent injury. Muscle strains and spasms can benefit from heat as the heat will tend to relax the muscle and give pain relief as it relaxes. It doesn't matter whether the pain is permanent or not, pain is pain and it hurts so just knowing that heat can help will opt you to explore some of the newer type heating pads. Warm water therapy is very helpful and that is why many people own a hot tub. This type of back pain treatment is good for the entire body.

One of the most obvious types of back pain treatment is the use of drugs of some type. If we are talking about an inflammation that has occurred, then just the use of an anti-inflammatory will help. The swelling causes pain and once you can relieve that, usually the pain will disappear. If it doesn't there are always more drastic measures such as pain pills, but the problem with pain pills is that they can become very addictive and you may tend to get hooked on them. Back pain treatment needs more than just pills.

An important form of back pain treatment is exercise. Exercising is very important not just to your overall health, but when you have an injury, it is important to keep the muscles in the back stretched instead of shrinking so healing can take place. It may hurt like the dickens, but if you want to try and prevent permanent pain you must make yourself exercise in spite of the pain. Back pain treatment may require a little pain if you are going to heal.

If you need more Back Pain answers then quickly head over to [http://the-health-information-network.com] where you will find helpful back pain tips, advice and resources including information on chronic back pain, lower back pain, and Back Pain Treatment information.

Lower Back Pain

One of the most common problems of the elderly is that of lower back pain. This does not mean, however, that lower back pain or lumbago is not common in other age groups as well. Fortunately, it often subsides within a short time with little or no treatment.

Because the lumbar region of the back (the small of the back) undergoes considerable stress when a person twists or lifts, it can become sprained quite easily. The pain produced by lumbago or lower back pain makes movement painful and sufferers are generally unable to work during these episodes. The majority of sufferers recover in a week or two and require little or no medical treatment. Often, rest is all that is needed.

Causes

Although lower back pain is usually caused by a back condition, it can also be caused through other medical conditions.

A very common cause of lower back pain is that of muscle injury. This is usually brought about by stress which is normally the result of bending incorrectly or lifting while carrying excess weight. This type of back sprain is characterized by pain and stiffness that is evident within a few hours of the injury. It generally subsides within a day or two although more severe strains may last longer.

Some recurrent backaches are caused by inflammatory conditions such as osteoporosis. This condition is caused by the degeneration of the joint in the backbone through wear and tear and is often more painful in the morning. Another painful and persistent inflammatory condition that causes persistent lower back pain is called ankylosing spondylitis. A slipped or prolapsed disk can also be to blame for the discomfort of back pain.

Severe lower back pain can also be caused by a crush fracture which can result from a fall or other injury. A crush fracture happens when a vertebra collapses. Other medical causes are mestastases or secondary deposits of cancer and also spinal bone tumours.

Osteoporosis, a common condition of the elderly, weakens the bones and makes the pain of arthritis even more unbearable. It is caused by a reduction in the calcium content of the bones. Because the backbone is weakened, compression fractures become more likely and, as a result, there is severe lower back pain.

Another cause of lower back pain can be due to the uterus becoming tipped during childbirth. Kidney infections can also be a cause.

Symptoms

Pain and tenderness on movement usually begins within 2-24 hours of an injury or muscle tear. This can include any sprain or strain of the muscles or ligaments and is usually noticed after lifting heavy objects.

The abovementioned symptoms are similar in the event that a lumbar disk slips or is ruptured. However, in this instance the pain is more severe. The bck muscles go into painful spasms and the simple act of coughing or sneezing also creates pain in the back. Sciatica is different again in that the pain spreads from the back, down the buttock and down the leg.

Osteoporosis and other conditions caused by degenerative joint conditions come on gradually and is long term. The pain is generally mild to moderate but is recurrent over a period of several years

In some conditions such as fibroids which are harmless tumors in the uterus, as well as in the case of large abdominal tumor or pregnancy, the presence of lower back pain is only one of a number of symptoms.

Dangers

It is rare for lower back pain to be considered as dangerous although some untreated symptoms may become dangerous. One such symptom is an untreated disk which may be pressing on the spinal cord. This, if left untreated, could lead to paralysis. Also, lower back pain caused by infection in the spinal vertebrae may be dangerous as could secondary cancer though these conditions in the spinal region are very rare.

Treatment

Most strains and sprains of the back are easily treated and respond well to minimal treatment. Basically, the main treatment is rest by lying flat on a firm surface. Sometimes the use of an infrared lamp or a heat pack can be beneficial as it relaxes the muscles. Also, a gentle but firm massage and the application of liniment on the affected area, will normally give substantial relief. A painkiller such as acetaminophen should be taken. Lifting and carrying of heavy objects should be avoided during the recovery period.

Where there are serious medical causes, such as prolapsed disk, abdominal tumors, or an infection, the treatment is changed according to the condition. Often, in more chronic cases, it may be advisable to wear surgical belts or surgical corsets during the day.

Using proper lifting and carrying techniques can often prevent lower back pain as can the use of swimming and other exercises that strengthen the back muscles. In the elderly, persistent attacks of lower back pain may be a natural part of the aging process and therefore, something that must be accepted.

Most people who suffer from an attack of lower back pain make a total recovery within a week or two and do so with little or no treatment. In the case of a protruding disk, recovery may take several weeks but there is normally no need for surgery.

How to prevent lower back pain

DO

1. Bend the knees and keep the spine straight when lifting or carrying heavy objects

2. Wear sensible and well fitting shoes

3. Whether at home or at work, find a comfortable position from which to work

4. Be careful of twisting and bending when getting in and out of motor vehicles

5. If advised, wear a support brace or corset to support your back

DON'T

1. Lift or carry anything heavy when recovering from lower back pain

2. Overexert your back. Always ask for help if necessary

3. Sleep on a soft bed. A firm mattress is better for your back

4. Twist and stoop to get into motor vehicles

5. Ignore the need for medical help if lower back pain persists

Anne Wolski has worked in the health and welfare industry for more than 30 years. She is a co-director of http://www.magnetic-health-online.com and http://www.betterhealthshoppe.com which are both information portals with many interesting medical articles. She is also an associate of http://www.timzbiz.com which features many articles on internet marketing and resources.

House of Pain

Is Kid Rock about to drop the first half of his stage moniker? Some alarmingly mature cuts on his sixth album, addressing the woes of single parenthood ("Single Dad") and painful separations ("Cold and Empty," a cover of Bob Seger's "Hard Night For Sarah"), might suggest so. But that's only part of the story. As Rock reiterates on "Son of Detroit," a butt-kicking revamp of David Allan Coe's "Son of the South," "I like country, soul, rock and roll, and I love me some hip-hop." Yet compared to his previous work, that last flavor takes a back seat to the other three: Hank Williams, Jr. drops by for the swaggering "Cadillac Pussy," Bad Company's "Feel Like Makin' Love" gets a gritty nu-metal update, and ZZ Top and Lynyrd Skynyrd receive shout outs. Have no fear, fans--even as he reconciles having a child with acting like one, the Kid still lives to rock. --Kurt B. Reighley

Price: $11.98

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Take Control of Your Pain

A guide to assist you in managing your pain. Chronic pain, joint, emotional and pain covered in simple steps and tools for you to gain total control over your pain and gain a better relationship with your health practitioniter. Bonuses are available sep

Check it out!

Relieving Back Pain - 3 Ways to Relieve Your Back Pain Problems

Relieving back pain is as if a torn is removed from the body by interventions you knowledgeably made with the help of a health care provider. These reliefs help to live your normal daily living without having to face the back pain issues once again.

When you are experiencing a symptom such as back pain, you are not all alone. Study shows that between 75 and 85% of all people can experience some forms of back pain on their lifetime. It has also been proven that back pain is the second most frequently known reason for visiting a doctor, and second to the common colds, it is the next leading reason for absences on workdays for people under 45 years of age. Once back pain attacks you, surely for some reasons, you will get affected whether the pain is acute or chronic.

As being said, back pain can vary from acute and chronic back pain. Acute back pain is the most common pain at the back where almost everyone experiences it at some point in life. This pain is usually caused by overstretching of muscles. As for the name itself, the pain is very felt right after the injury and may be even worst after a few hours and lasts within six to eight weeks. Acute back pain is usually described as a very immediate extreme pain that occurred at the lower part of the back, and can be more felt in one side of the body either on the left, right, or center. Chronic back pain on the other hand, lasts for a long time. Causes may be attributed to nerve damage or bone brittleness due to aging (osteoarthritis). The pain is usually described as deep, aching, burning pain which is usually radiating from one area of the back down to the legs. Numbness, pins-and-needles sensation can be felt. The pain caused you to stop your daily activities.

As such, it is important to identify the cause of the pain, alleviate it either at home or with your health care provider's guidance. These are the keys in relieving back pain and will be specifically discussed one by one hereafter.

1) Relieving Pain At Home

In relieving back pain, you can do it in the comforts of your home provided that your health care provider advised you.

Bed Rest Isn't Best. It is normal to take a rest when you feel back pain on the first few days. A little rest won't hurt you, but light activity speeds recovery, so do not spend so much time lying down for long periods of time.

Hot and Cold Remedies. Hot and cold in the form of ice packs and hot bath can help relieve pain and inflammation on the back. Cold should always comes first! Wrap an ice pack in a towel and apply directly to the affected area for 15-20 minutes several times a day. The ice can numb the pain, and slows down the inflammation. When cold treatment is done, hot treatment is next for faster wound healing. Once the acute pain and muscle spasms subside, you can apply heat-to loosen muscle tightness - by taking a warm bath or heating pad.

Pain-killers For Pain Relief.Non-steroidal anti-inflammatory drugs like pain-killer can relieve pain, swelling and even stiffness.

Support Yourself. A support material for your back is also important especially when working. There are ergonomic products made available today such as brace when sitting or standing for long hours as this can relieve pain and provides comfort. However, you should not totally rely on this. It can weaken your muscles and causing further injury.

2) How to Prevent Re-Occurrence

Exercise

? Simple, regular, low impact cardiovascular exercises are necessary enough to strengthen your back muscles. Examples would be bicycling, brisk walking or swimming. If exercising outdoors is not at all your choice, consider using a treadmill, or stationary bike.

? Core strengthening exercises which are useful in conditioning your abdominals and back muscles, thus supporting your spine.

? Gentle stretching can help to improve and maintain flexibility.

A Healthy Lifestyle

? Always have a balanced diet; Eat foods with enough nutrients, sufficient intake of calcium, and Vitamin D. Vitamin D will help maintain the right amount of calcium/phosphorus levels. When phosphorus is too high, the body will get the calcium out of the bones to join with the phosphorus. As such, it will be removed from the blood so the bones become brittle.

? Avoid vices such as smoking and excessive alcohol use.

? Try to maintain a healthy weight as an excess pounds place strain on your spine.

? Stay well-hydrated. The body is 70% water, and sufficient hydration contributes to the health of your back and other back structures.

Proper Body Mechanics

When Standing

? Place feet with shoulder width apart, never lock your knees.

? Avoid slouching.

? Keep breastbone up and shoulder blades down.

When Sitting

? Rest your soles of the feet on floor with knees and hips bent 90 degrees.

? Maintain normal arch in your lower back;

? Try to maintain your breastbone up while your shoulder blades down;

When Sleeping

? Use a firm mattress always.

? You can either lie on your back or your side. When you are lying on your back, always place a pillow under your knees. When lying on side, a pillow between the knees helps maintain a neutral spine.

3) Be Alert of Your Own Health As You Are Responsible!

For you to be alert, you have to assess the need to consult a health care provider in relieving back pain. If you are still experiencing these problems below, call your doctor now. Don't delay!

? Is experiencing numbness or having difficulty moving your extremities.

? Experience loss of bladder control.

? Have a fever or severe headache.

? Experience chest pain or some slight pain in the left arm.

? Pregnant

? Do not experience any improvement after 72 hours of self-treatment at home.

Are you a back pain sufferer too? Learn how to get rid of back pain once and for all with the tips that is shared on our get rid of back pains site.

If you are are facing any back pain pinched nerve issues, find out more about how we can help you with the tips shared on our site today at GetRidofBackPains.com

The Oracle

This Deluxe Edition includes a 30 minute Bonus DVD.

The upcoming album arrives as the most anticipated 2010 rock release, so far. The debut single from the 10 song disc, "Cryin' Like A Bitch," is already blowing the doors off rock radio and the digital domain, furthering the Boston Band's record-breaking streak at the coveted Active Rock format. The punishing anthem, which debuted a mere three weeks ago as the most added new Active Rock single of the year, has already blazed to the Top 5 tier of the chart. "Cryin' Like A Bitch" is the 15th Top Five hit for the group, more than franchise artists such as Linkin Park, Foo Fighters, and others. It also marks Godsmack's record-breaking 18th Top 10 single of their career, extending their dominance as creators of the most Top 10 hits in Active rock history. Produced by Dave Fortman, who has worked with Mudvayne, Evanescence, and Simple Plan, among others, The Oracle is another lyrical and musical touchstone for the four member band. The new album revels in Godsmack's scorching underpinnings, served up via frontman Sully Erna's monster-vocals on the scathing new single, "Cryin' Like A Bitch," and other songs, including "Saints And Sinners," "War And Peace," "Devil's Swing," and "Good Day To Die." The Oracle is the band's first studio album since 2006's Godsmack IV, another platinum-plus trailblazer for the group, debuting at #1 on the Billboard Top albums chart (their 2nd #1 debut following 2003's Faceless) and harking back to the signature sound of multiplatinum masterpieces like their 5 million selling breakthrough debut album and 2000's AwakeConsidered one of the definitive alternative hard rock bands in contemporary music, The band's 12 year legacy - guided by fearless founder and frontman Sully Erna, includes nearly 15 million albums sold - highlighted by scores of sold-out international concerts, countless successful tours, a remarkable 18 hit singles, 4 platinum records, 1 gold EP and three Grammy nominations.

Price: $17.99

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Back Pain Exercise-Natural Pain Relief

Your back, just like the rest of your body, needs regular exercise to be healthy and strong. It needs a regular fitness regimen to keep it performing at peak efficiency.

Back pain exercise involves exercise of not only your back muscles, but also of those that support your back. The abdomen and thigh muscles are in the second group. You will want to exercise both groups to avoid or alleviate back pain. You may also want to add healthful fish oils to your daily diet to lubricate your joints. This is especially important as you age, since aging joints become more susceptible to painful problems.

Back Pain Exercise You Can Do At Home

A good physiotherapist or chiropractor will be able to teach you many useful exercises for reducing back pain, but these five will get you started.

1. Back, hip, and leg muscles. Stand with your back against a wall. Place your feet shoulder-width apart, your hands on your hips. Inhale and exhale deeply and evenly as you gently slide your back down the wall until your knees are at an angle of about 90 degrees. Count to five, and then gently and slowly slide back to your original position. Repeat five times. This will stretch and strengthen important back, hip, and leg muscles.

2. Abdomen muscles. Lie on your back on the floor. Firmly place your feet flat on the floor. Your knees should be bent and raised toward the ceiling. Lean forward until your head and shoulders leave the floor, trying to touch your knees with both hands. Hold the position as you count to 10. Relax and repeat 5 times. This will strengthen the abdominal muscles that help support your back.

3. Back muscles. Stand with hands on hips, feet slightly apart. Move your hand backward onto the small of your back. Keep your knees straight. Gently bend backwards at the waist as far as you can. Be careful not to bend so far that you increase your back pain. Hold the bend for 2 to 3 seconds. Return to your normal position. This back pain exercise will strengthen the muscles in your back itself. It will also loosen tight back muscles.

4. Hip and back muscles. Use a straight back kitchen or dining chair for this exercise. Stand behind the chair, holding the chair back with both hands. Lift one leg up and back, keeping its knee straight. Return it slowly to position, and lift the other leg up and back in the same way. Repeat 5 times with each leg. This exercise will strengthen hip muscles that support your back, as well as the back muscles themselves.

5. Back and hip muscles. You may want a mat under you for this one. Lying face down on the floor, tighten the muscles in one leg and raise it from the floor. Hold the leg up while you count to ten, and then lower it slowly to the floor. Lift the other leg, count to 10, and lower it slowly to the floor. Repeat 5 times with each leg to give added strength to your back muscles and the hip muscles that support them.

CAUTION: Back Pain Exercise Demands Warm-up!

You've heard it before, but this word of caution is important. Before beginning your back pain exercise, talk to your physician about what you plan to do. You may want to show these exercises to him or her and get advice. Then set aside time to exercise regularly, at least every other day.

Back pain exercise demands warm-up, so schedule at least five minutes at the start of your exercise period for that. Warming up lowers blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. Warm up with some type of slow, rhythmic movement. Walking is a good warm-up for your back pain exercises. Use an easy walking pace, inhaling and exhaling evenly and deeply to send oxygen to your muscles.

Back pain exercise has benefits for the rest of your body also. Think of your back as the main core of a healthy body. By giving it simple, low impact exercise each day or every other day, you will strengthen your muscles, preparing them to protect and support the painful area throughout the day.

Get Even More Help for Back Pain

While back pain exercise is a long-term solution to your back pain, you want to reduce your pain right now. You don't want to wait. You want treatments that will give relief while you make muscles stronger.

? 2007, Anna Hart. Anna Hart invites you to read more of her articles about back pain at http://www.backpainreliefblog.com. You?ll read about back pain treatments you can do at home ? and natural ways to get back pain relief.