Dr. Michael Pritsker of www.BackCareCentral.com and www.TitanTherapy.com discusses the 3 easy steps to cure lower back pain and Sciatica. Seen on FOX.
Duration : 0:4:43
How does the Alexander Technique work? What are the authors findings about the clinical and cost effectiveness of the treatment? Watch this video to find out. Part 1 of 2
Part 2 here - http://uk.youtube.com/watch?v=BXmimtk381U
Duration : 0:6:12
Learn how to do the wind releasing pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor.
Expert: Elizabeth Rose
Contact: www.artanayoga.com
Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts.
Filmmaker: randy primm
Duration : 0:4:0
If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.
Ask a physician for advice on the best treatment, and you will likely be told, “You need back pain exercises to strengthen lower back muscles.”
What Kind of Back Exercise?
Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as “slippery heels’, “high heels”, and “brake pedals” will strengthen your back.
Instructions for these exercises are available from your therapist or online, and no equipment is necessary for performing them.
At the Gym
Our body’s cores are often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.
When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.
If your gym has a hyperextension table or bench, by all means use it regularly.
In Your Home
The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.
1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount “box” stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.
2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.
The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of Low Back Pain.
3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.
Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.
A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.
4. If you are determined to work your “abs” - and have a little more to spend on back exercise equipment, an “Ab and back machine” will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.
All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.
Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician’s specific observation.
Anna Hart
http://www.articlesbase.com/medicine-articles/back-pain-exercises-to-strengthen-lower-back-119945.html
Strong-Cupping Method for Lower Back Pain
Duration : 0:3:15
Lower back pain exercises to relieve pain in the low or lower back. These lower back pain exercises and in fact each lower back pain exercise in this clip will help back pain, relieve back pain, end back pain and even end back pain. These are rehab exercises for your lower back. The tight muscles in your hips attach to your lower back and cause lower back pain or lower back discomfort at the point of attachment. Lower back pain is one of the most common ailments but lower back pain can be fixed in a few minutes a day. Stop lower back pain by trying these moves. This is just the first few minutes of David Wicker’s great DVD, 7 Minutes to a Healthy Lower Back. The other moves not shown here are great too, the ladies stretch, the gentleman’s stretch, the butterfly, the spider, and the swan. David Wicker teaches lower back pain exercises in his classes in Hawaii. Over 200,000 people have taken his classes. Lower back pain relief is his specialty and as you can see his lower back pain techniques are easy to follow and he’s clear to understand. I hope this helps your lower back and ends pain in your lower back once and for all. Enjoy.
Duration : 0:2:29
some says the other way around but can chronic Low Back Pain lead to depression?
Chronic pain is tough to deal with. It affects our mood, shortens our tempers and therefore effects our interaction with others. It limits our ability to exercise and get natural serotonin boosts. It limits us going out and doing fun stuff. It can be a major risk factor for depression.
Speak with your doctor about seeing a pain management specialist. If your depression is severe enough to have thoughts of committing suicide instead of carrying on like this, you need anti-depression medication as well.
Visit http://www.oph-good-housekeeping.com for more exercise, good housekeeping and homemaking tips. If you stretch the lower back you should reduce back pain and ease pressure on the calves
Duration : 0:1:10
Ouch! Your back hurts. You’ll go to a doctor if it doesn’t let up soon, but meanwhile, what can you do to treat back pain? Better yet, since you don’t want to simply treat it, what can you to relieve back pain? Wait a minute. What can you do to cure back pain - now?!
While back pain can be excruciating, it is common. It is one of the leading reasons people visit doctors each year. Add those who don’t want to visit a doctor, and the numbers are staggering.
Question is: how can you truly cure back pain?
You Don’t Want to Hear This!
My own doctor told me last week that the best way to cure back pain is to begin, and consistently maintain, regular exercises to strengthen core muscles.
After telling me that, he gave a short laugh, and added, “But most people don’t want to hear that.”
How about you? If my doctor is right, you probably don’t want to hear that you can cure back pain with regular exercise. You would rather hear that…
* a new chair will cure back pain while you watch TV
* a new prescription drug will cure back pain with daily doses
* a month in bed (paid sick leave) will cure back pain
* you should not exercise at all
I’m sorry, but what you and I really need is exercise that specifically targets the core muscle groups that support our backs.
Exercises to Cure Back Pain
The Texas Back Institute tells us that research shows more than two days of inactivity is harmful when you have back pain. Lying in a bed or reclining chair will only cause your muscles to weaken and become less flexible. As you move around, exercise improves blood flow to discs, joints, and muscles. Exercise relaxes spasms that are causing you pain, and speeds healing.
You need to get up and get gentle exercise if you expect to cure back pain.
The following daily routine will go far toward helping you actually cure back pain and keep it from recurring.
* Morning Rising: Begin your day by getting out of bed with this exercise. Roll on one side. Gently swing your legs to the floor while pushing up with your arms. When you are in a sitting position, stand up. This exercise will remind you every morning of your desire to cure back pain forever.
* Warm-up: Warm up your back before beginning exercises or rushing around getting ready for your day. Bend at the waist, and let your arms hang toward the floor. Do not stretch or bounce. Simply bend and hang, feeling your back lengthen. Then reach slowly for the ceiling, gently stretching upward. A brief, relaxed walk will finish your warm-up.
* Six Exercises:
1. Slippery Heels - Lie on your back on the floor, legs straight. Slowly slide your left heel toward your body, knee bent upward. Then slide the heel back away from your body until your leg is straight again. Repeat 10 times for each leg.
2. Slippery Lap - Stand with your back touching a wall, feet 12″ from the wall. Tighten abdominal muscles, hold, and slowly bend both knees, sliding downward until you form a lap. Hold 30 seconds, and slowly slide up again. Repeat 10 times.
3. High Heels - Stand facing a wall, about 18″ away. Balance your weight evenly on both feet. Slowly lift up only your heels - as though wearing high heel shoes. Then lower your heels slowly back to the floor. Repeat 10 times for each foot.
4. High Legs - Lie on your back, left leg straight, right leg at right angle. Tighten abdominal muscles, and slowly lift straight leg 6 to 12 inches, keeping it straight. Hold 5 seconds, and slowly lower. Repeat 10 times for each leg.
5. Reverse High Legs - Do “high legs” while lying on your stomach on the floor. Hold for 10 seconds, and slowly lower the leg to the floor. Repeat 5 times for each leg.
6. Brake Pedals - Lie on your back on the floor, legs straight. Push toes away as though pushing on 2 brake pedals. Pull the toes back toward your body, as though letting up on the brake pedals. Work your brake pedals up and down. Repeat 10 times.
* Cool-down: Cool down before going on with your day. A brief, relaxed walk is all you need.
Additional Secrets to Cure Back Pain
You can cure back pain by adding these additional secrets to your exercise program. First of all, remember that you should see your health care provider to learn exactly what type of back pain you have, and whether home care is sufficient.
With your physician’s approval, add these steps to cure back pain.
* If you must sit at a computer all day, sit with feet flat on the floor, or use a footrest to relieve back strain and cure back pain.
* Get up and move around for at least 5 minutes out of every hour.
* When standing for extended periods, shift your weight regularly.
* Wear shoes that have soft soles and low heels, preferably no more than 1.5 inches and square in shape. Place inserts in your shoes to correct any incorrect posture.
* Lose weight if you are too heavy. You can cure back pain more quickly if your muscles have less work to do.
* Avoid sitting on a thick billfold. A lot of money might buy back surgery, but you won’t cure back pain by sitting on it or a stack of credit cards and photos.
* Bend at the knees, not at the waist, when lifting something heavy.
* When your doctor says you are ready, begin a program of aerobic exercise to strengthen those core muscles in your back and abdomen. Choose from activities such as jogging, cycling, or swimming.
Cure Back Pain with Mind over Matter
Recent research indicates that mental gymnastics can do much to cure back pain. Although my doctor may not want to hear this, it appears to be true. Published in the journal BMC Musculoskeletal Disorders, the study found that training the mind was just as effective as using more physical methods to deal with chronic lower back pain.
The secret is to consciously realize that pain does not necessarily mean harm. Learn about your pain and what causes it, allowing your brain to deal with the perceived pain.
As long as you try to avoid it, you cannot cure back pain. Talk to your physician and create an exercise program that is right for you and your pain.
Anna Hart
http://www.articlesbase.com/medicine-articles/treat-relieve-cure-back-pain-now-110406.html
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Duration : 0:4:22