Fit and Healthy Lifestyle

Exercise is very good for you, as you’re probably already well aware, but it’s especially powerful as an effective back pain treatment, providing you observe some simple guidelines, and practice the right routines. Here’s a bunch of simple and effective physical exercises that will probably help relieve back pain and offer up some much needed chronic back pain relief:

Shift and lift: The “shift and lift” is an exercise that will boost the muscles around your lower back and glutes (your butt) (in particular) while you’re sitting down. This is therefore something that you can perform while sat in the office, because of the nature of the ‘lifting’ part of the exercise, I wouldn’t recommend you do this while talking to others in your office, for example. They may wonder what on earth you’re up to!

Nonetheless, this is a great exercise for preventing stiff or aching muscles that will often result from sitting for an extended period of time, and it strengthens those muscles too!

While you are in your chair, relax then clench one buttock and hold for 3 to 5 seconds, lifting your hip slightly as you do so. Relax and then repeat. Do this 15-20 repetitions with each buttock.

Hip sway: This is great exercise to do if you are standing for any length of time, as it relieves the tension in your legs and stimulates the blood flow throughout the whole of your lower body. It also helps to avoid getting the lower back pain that afflicts some people if they are forced to stand for any length of time.

While standing upright, let your right knee relax and soften, while at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. After that, allow your left knee to bend and relax, and force your right hip out in the same manner.

Lifting: Grab a bag - a supermarket plastic bag, or anything else that has suitable handles for lifting will do the trick. Put something of weight in the bag - again, it is fairly irrelevant exactly what it is, as long as it weighs at least a few kilos (water bottles are ideal for this, because you know that a liter bottle weighs almost exactly a kilo).

Keeping your arm straight down by your side, bend at the knees until you can reach the bag on the floor and then lift it by straightening your knees up. Lift until your legs are once again straight, hold the ‘lifted’ position for a few seconds, and then return the bag to the floor by bending at the knees once again.

Repeat 15 times on the one side of your body, and then repeat on the opposite side.
When done correctly - that is, by bending at the knees and not from your back - this exercise is excellent for strengthening the lower back, buttocks and hips, but it will also help to keep your arms and thighs in great shape.

Give us a shrug: This is an exercise that not only helps keep your lower back strong, but is also an effective way of releasing the tension that can build up in your shoulders and neck. It will help to keep your arms and shoulder muscles toned and in trim at the same time. It can also be done in either a standing or a sitting position.

Wherever you are, simply lift your shoulders up towards your ears in a classic shrugging motion, then lift your forearms up to a position where they are parallel to the floor and turn your palms outwards. Finally, tilt your head to one side, and twist your head slightly from the neck, then hold that final position for a few seconds. Return to the beginning and do the whole thing again, but this time, tilt your head to the opposite side before twisting.

Do you ever feel as if there’s a knife sticking into your spine, causing stabbing pains in your back? Is it sometimes difficult to stand or sit, or impossible to find a comfy position to sleep in? Back pain is a very common occurrence, and can seriously interrupt your daily activities.

Causes

At times you will know what caused your back pain – a strain from lifting a heavy object, a sports injury, a car accident, or possibly an injury sustained on the job. Then again, there will be times when you haven’t a clue as to what caused your agony.

Lifting objects incorrectly is a major cause of back pain and disc injuries. Or maybe your posture could use some improvement as you sit in front of your computer all day. Another common cause of back pain is a mattress that is either too hard or soft for your body type and sleeping style.

Cures

When you overexert or abuse the muscles in your back, you will likely feel some pain and discomfort for several days, followed by a gradual improvement. When back pain hits, you should cut back on demanding tasks and get plenty of rest. Try using a heating pad or ice pack, whichever one provides the best relief.

If you’ve been taking it easy and using non-prescription pain killers, but your back pain doesn’t disappear after a few days, then it’s time to visit your doctor. You could have a more serious ailment that needs medical attention.

Prevention

If you experience back pain on a regular basis, you should assess your daily habits and make some changes that will help to both decrease your pain and prevent more damage. Try these tips to keep your back pain at bay:

* When sitting, always choose a chair with a firm, straight back. Keep away from over-stuffed sofas or chairs.

* When driving, adjust your car seat so that it’s straight. Move closer to the steering wheel so that your knees are bent in order reduce the strain on your back muscles, especially if you spend a lot of time in the car. If you drive a lot, pull over once in a while to move around and stretch.

* When sitting at your desk, get up often to move around and stretch.

* If you have to stand for long periods of time, keep a low stool nearby to rest one foot on. Keep your back straight, and alternate feet occasionally.

To learn more about back pain, visit Cure Your Back Pain, a great source of information on the causes and cures of back pain, exercises to give you relief, and much more.

This is a simple back pain exercise to improve your posture while standing.

Stand with your feet slightly spread, about shoulder’s width. Divide your weight equally and keep your knees relaxed, don’t overstretch them.

Lengthen yourself as if you were hanging from a wire on the top of your head. Tighten yor abs slightly to support the lower back.

Keep your shoulders backwards and low so your chest moves a bit forward.

You should remain a relaxed feeling and avoid tension in your back muscles.

Find more suggestions at back pain exercises on Squidoo.

Acupuncture As a Natural Back Pain Relief

Acupuncture is an age old Chinese medical
practice that has been used for thousands of years. Only recently have the west
accepted it as an alternative form of back pain relief. Needles are used and
inserted in points on the body and face. The Chinese believed all humans have
an energy force called qi. By inserting needles in various parts of the body,
it can help to unblock qi and restore the flow.

Studies have been made in acupuncture and the
results are quite astounding. Acupuncture can be used to treat almost all kinds
of ailments including back pain.

Tai Chi As a Natural Back Pain Relief

Tai Chi is also another ancient Chinese
discipline. It’s basically a type of exercise similar to yoga except it is
slower. Tai Chi focuses on breathing techniques and is a great way to relax
your back. It involves some stretching and breathing exercises that is not too
strenuous. Therefore anyone, young or old can take part in Tai Chi.