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Contents
The Start of Back Pain and Osteoarthritis .............................................................................................. 4
How the Human Spine Functions .......................................................................................................... 10
Back Pain: What Causes It? ................................................................................................................... 13
Physical Exercise, A Great Ally in Healing Back Pain ........................................................................... 18
Back Exercise Stretches – For Back Pain Relief ................................................................................ 19
Swimming and Back Pain Relief ......................................................................................................... 24
Yoga for Back Pain Relief ................................................................................................................... 26
Natural Remedies for Back Pain Relief .................................................................................................. 29
The Heat is On for Natural Back Pain Relief ..................................................................................... 34
Back Pain Natural Supplement Treatments ...................................................................................... 36
Vitamins and Minerals ..................................................................................................................... 38
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Back pain is the most likely thing to elicit a twinge of sympathy from the
hardest of hearts. It is estimated that every person in the world will suffer
from it in their lifetime – mild to serious, chronic or temporary.
Lower back pain is a common infliction that affects over 80% of the adult
population at one time or another in their lifetime. There are also many causes,
and it can be difficult to directly determine the source of the problem without
medical intervention, i.e. a visit to the doctor or chiropractor.
You could get an attack at any point along the spine, especially the lower
back area which takes on the maximum weight and stress. Most common
causes: strain or bruising of muscles; sprain or injury to ligaments; and spasms
when the injured muscle knots up as part of the body’s attempt to immobilize
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Disc degeneration leads to water content loss that narrows the gap
between two vertebrae. This can cause pinching of a nerve and subsequent
pain. Bulging discs are generally confused with ruptured discs. While the
former condition is normal, the later condition can be serious. Discs may bulge
during the day as they carry the body weight, and get back to normal at night
when we sleep. Ruptured discs are damaged discs caused by leakage of jelly
like substance called nucleus pulposus.
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Bad posture is the biggest culprit. Desk jobs mean sitting for hours
before computers where we unconsciously slump into odd positions, or twist
our backs frequently while trying to reach for something behind or beside us,
or stretch forward too far, too fast. We also unconsciously slip into awkward
positions while reading or watching TV sprawled on the bed or sofa.
The pain may be characterized as a dull ache,
shooting or piercing pain, or a burning sensation. It may
radiate into the arms and hands as well as the legs or feet,
and may include paresthesia (tingling with no apparent
cause), weakness or numbness in the legs and arms. The
anatomic classification of back pain follows the segments of
the spine: neck pain (cervical), middle back pain (thoracic),
lower back pain (lumbar) or coccydynia (tailbone or sacral
pain) with the lumbar vertebrae area most common for
pain.
The pain may originate from the muscles, nerves, bones, joints or other
structures in the vertebral column (spine). Internal structures such as the
gallbladder and pancreas may also cause referred pain in the back.
Back pain is common with about nine out of ten adults experiencing it
at some point in their life, and five out of ten working adults having it every
year. However, it is rare for it to be permanently disabling, and in most cases
of herniated discs and stenosis, rest, injections or surgery have similar general
pain resolution outcomes on average after one year. In the United States,
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acute low back pain is the fifth most common reason for physician visits and
causes 40% of missed days off work. Additionally, it is the single leading cause
of disability worldwide.
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The joint itself will actually start to lose its shape as osteoarthritis
progresses. This may then allow bone spurs to grow on the edges of the
bones. When these bone spurs break off, they may become lodged in the joint
and cause further discomfort and injury. In time, osteoarthritis can
incapacitate a person and leave her immobile.
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The thoracic vertebrae support the chest cavity of the body. They join
with the rib cage as it wraps around the cavity. The only ribs that are not
attached are the eleventh and twelfth, which are called floating ribs. The size
of each bone increases from top to bottom. Unlike the cervical vertebrae, they
are more limited as far as movement is concerned. Each vertebra in this
portion has a large intervertebral foramen for nerves, a long spinous process,
and small pedicles.
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The lumbar vertebrae support the lower back. Just like the thoracic
vertebrae, they too increase in size from top to bottom. Being at the bottom
of the vertebral column, they support much of the weight. They also obtain a
lot of biomechanical stress. They have long and wide pedicles and the spinous
processes are different from the others, as they are horizontal and square
shaped. Despite the fact that the intervertebral foramen is also large, nerve
compression is common within the lumbar vertebrae.
The sacrum is located within the pelvic girdle and is made up of five
separate bones that fuse together as a person matures. At the very end of the
vertebral column is the coccyx, which is also a part of the pelvic girdle. It is
made up of three bones and is commonly known as the tailbone.
The human vertebral column is a combination of both convex, kyphotic, and
concave, lordotic, curves.
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There are several potential sources and causes of back pain. However,
the diagnosis of specific tissues of the spine as the cause of pain presents
problems. This is because symptoms arising from different spinal tissues can
feel very similar and it is difficult to differentiate without the use of invasive
diagnostic intervention procedures, such as local anesthetic blocks.
One potential source of back pain is skeletal muscle of the back. Other
causes of pain in muscle tissue include muscle strains (pulled muscles), muscle
spasm, and muscle imbalances. However, imaging studies do not support the
notion of muscle tissue damage in many back pain cases, and the
neurophysiology of muscle spasm and muscle imbalances is not well
understood.
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Another potential source of lower back pain is the synovial joints of the
spine (e.g. zygapophysial joints/facet joints). These have been identified as
the primary source of the pain in approximately one third of people with
chronic low back pain, and in most people with neck pain following whiplash.
However, the cause of zygapophysial joint pain is not fully understood. Capsule
tissue damage has been proposed in people with neck pain following whiplash.
In people with spinal pain stemming from zygapophysial joints, one theory is
that intra-articular tissue such as invaginations of their synovial membranes
and fibro-adipose meniscus (that usually act as a cushion to help the bones
move over each other smoothly) may become displaced, pinched or trapped,
and consequently give rise to nociception (pain).
There are several common other potential sources and causes of back
pain– these include spinal disc herniation and degenerative disc disease or
isthmic spondylolisthesis, osteoarthritis (degenerative joint disease) and
lumbar spinal stenosis, trauma, cancer, infection, fractures, and inflammatory
disease. The anterior ligaments of the intervertebral disc are extremely
sensitive, and even the slightest injury can cause significant pain.
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While there are many factors that can contribute to back pain, one of
the most common problems is poor posture. Some people get into the habit
of sitting or standing improperly, and over time this contributes to pain in
their backs.
Understanding the causes of back pain will allow you to avoid it, and will
lead to a healthier and more active lifestyle.
When someone first begins feeling pain in their back, they can easily correct
it by improving their posture. However, if you don’t correct your posture your
joints will eventually begin to wear out over time. Studies have shown that in
the long term, the ageing of joints in your back can be just as extreme as the
effects of suffering a back injury.
People who continue to have poor posture will eventually feel the effects
of ageing. Their poor joints will force them to stoop over, and their mobility
will be greatly decreased. With the rising costs of healthcare, it will be
expensive to correct such problems, if it is even possible to correct them at
all. Is it not better to correct your posture while you still have the chance?
The vast majority of the deformities seen in the elderly are a result of
poor posture. Often, other parts of the body are affected such as the lungs,
which will not be able to get a proper amount of oxygen due to the upper body
being bent over. This may also eventually cause problems with your stomach
and other organs.
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While many people consider weak back joints to be just a normal part of
ageing, by taking a few simple steps everyday people can avoid back problems
in the long term. By standing up at least once a day and bending backward,
people can avoid back pain.
Doing this simple routine on a daily basis can keep you from being
impaired when you get older. Walking or running can help people to relieve
pain in their lower backs. Because most people drive or work in an office, they
have less time for running or walking. Exercising is an important part of
keeping both your back and the rest of your body healthy.
Sitting improperly is one of the leading causes for back pain. Once you
begin having problems in your lower back, sitting improperly will exacerbate
the problem. It is also important to stand up and lay down properly. You may
find that you suffer from pain in your lower back only at certain times, such
as when you sleep or stand for extended periods of time. If this is the case, it
can be easily corrected by practicing good posture.
Sit up
Chairs with gaps at the lower back level are deadly – avoid them. And if
you think you are invulnerable because you have that perfectly ‘ergonomically’
designed chair; know this – most people unconsciously lean forward in such a
way that their lower back moves away from the chair base and thus remains
unsupported.
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Stressed Out
The modern-day stress epidemic is another factor since back pain can
be psychosomatic. Stress/emotional problems both cause back pain and
aggravate any existing pain. Yoga and meditation sessions are effective in
such cases.
Weak stomach muscles heighten back strain and cause your pelvis to
twist abnormally. Regular and proper exercise help tremendously since it
keeps joints mobile, muscles conditioned and, more importantly, raises your
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pain threshold.
Doctors receive many back-pain patients who are victims of improperly-
trained gym instructors or half-baked yoga teachers. Suddenly launching into
heavy, unaccustomed activity is a sure recipe for disaster.
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You will hear many people complain of back pain occasionally. About
75% to 85% of the people experience back pain at some point of time in
their life. The most common area of back pain is the lumbar region of the
spine. This is the region that bears most of the body weight. Sudden twisting
and bending can cause injury to the back. Back pain also occurs when the
muscles get stiff because of poor posture. Back exercise stretches the stiff
muscles to provide relief.
Stand comfortably with your feet shoulder width apart. Now slowly
bend forward and try to touch your toes with your hands without bending
your knees. Your action should be smooth and not jerky. Be careful not to
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overdo the stretching part. Stop when you feel pain. This exercise stretches
your hamstring muscles. Your back pain will improve gradually, as you
continue with the exercise. The exercise can also be performed while lying
down.
To start neck stretch exercises, you want to stand erect. Lift the head
so that it extends upward. Now, move your head so that it bends slightly
forward. Continue to change directions, bending until your chin rests slightly
on your torso. Balance the head, turning it to the left or right and hold your
position. After a few seconds turn your head so that it rolls to the other side
of your body. Keep the jaw down, hold, and continue stretching the neck up
to five counts.
Again, stand erect. Lift your arms so that they extend above the head.
Clasp the hands, joining them and pulling the hands downward and behind
your head. Hold and repeat the steps five counts.
Next, with your arms behind your back, reach down and hold your
hands at a pointing position. Bring your fingers together at the points while
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one arm is over the shoulder and the other arm is behind the back. Pull in
opposing directions once in position. If the arms are bent, extend the right
arm, bending it back and over the right shoulder and the head. With your
free hand, grab your elbow and hold. Pull the elbow gently toward the free
shoulder, and repeat the steps on the left side.
You can practice the windmill, shoulder shrug, triceps stretches, arm
circles and more to warm up before breaking into a full-speed workout.
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and shrug those shoulders. Rotate the shoulders in slow motion and to the
back up to ten counts. Next, perform the same actions; yet rotate the
shoulders in slow motion toward the front.
Stand erect, keep the feet the length of your shoulders and slightly
apart. Bend the knees slightly. Lock the fingers behind the head, and bend
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starting at the waistline, touching your right knee, joining it with the elbow
on the right side. Next, rotate the torso, or trunk, rotating it to the left and
then touch your left knee. Extend backwards after standing erect again.
Once you are standing up, slightly move your feet apart and bend the
knees somewhat. Lift your arms to the height of your shoulders and grip the
hands while turning to the side, starting at the waistline. Hold, count to five
and do the same on the opposite side. Next, keep the hips and legs
motionless as you turn the upper section of your body, only.
Stand erect, while extending the hands down at the sides. Bend the
knees somewhat and gradually lift the arm as far as you can reach over the
head. Slowly, glide the free arm, sliding it down to the leg, and pull the arm
so that it is over the head as high as you can reach. Push down and onto
the thigh, returning to standing position. Continue on the opposite side and
do three reps.
Stand erect, keeping the feet at length with your shoulders. Bend the
elbows at the height of your shoulders. Join your fingertips and gently fling
the arms toward the back, staying consistent with the height of the
shoulders. Continue the action on each side, counting to ten as you move
along.
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Continue
Stand up, and grip your hands, joining them and extending them
behind the back. Lift the hands up and out as high as you can reach. Count
to five and lower. Stand erect and keep the feet at the length of your
shoulders. Bend the knees somewhat and lock your fingers, while raising the
arms to the height of your shoulders. Once in position, push the arms ahead.
Do not lean to the front. Stretch and count to ten. Perform the same actions,
counting to five.
Keep doing these exercises on a daily basis, and very soon, you will
find that your back will feel better, and all the pain and medication will be
outdated.
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1.) Rotating the head too far up while doing the freestyle can result in neck
and back injuries. Swimmers normally roll their heads upwards to the right
to breathe out of the water on the upstroke of the right arm. It is advisable
rotate the head upwards only within the axis of the body, and keeping the
head down the rest of the time when not going up for air.
2.) If not conditioned properly, the anterior neck muscles become subject to
stress while doing the backstroke. This stroke is one that has to be
performed gradually to avoid excessive muscle strain.
3.) Flip-turning can have an adverse effect on the neck and back muscles if
the head is overextended from the body and not tucked in.
4.) While doing the breaststroke, the head and neck is held still, with only a
minimal head raise to take in air.
If constant back pain signals the need to cease all swimming activities
consult a doctor for an appropriate diagnosis. Continuing to swim despite
the pain is a detriment to healing and will only make the condition become
worse. The resulting severe pain may even require surgery to correct any
back irregularities.
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Not long ago, the primary treatment for chronic back pain was
sufficient rest and the use of painkillers. Nowadays, doctors are encouraging
their patients to manage pain and illness by engaging in activities like yoga.
Many medical researchers suggest that yoga is one of the most effective
treatments for body pain.
Yoga has gone from a spiritual discipline practiced by many in the Far
East into a mainstream exercise routine that is taught in many fitness gyms
around the world. Other than back pain relief, many medical researchers also
show that yoga helps strengthen one’s bones and muscles, reduce stress,
and promotes moments of relaxation. Yoga works by building strength,
improving flexibility, and reducing joint and muscle pain.
If you have lower back pain, you may find it harder to perform
everyday tasks that involve lifting, bending, reaching or merely walking.
Over time, allowing back pain symptoms to worsen may lead to serious
problems, including chronic aches, immobility or disability.
To stretch out your lower back, try doing these effective Dahn Yoga
exercises:
Step 1: Stand straight, then bend forward slightly at the waist. Reach
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However, not all forms of yoga can be used for back pain relief. When
the back is injured or hurting, slow-paced and gentle stretches and poses
should be practiced. Some yoga poses and stretches may aggravate back
pain and lead to serious injuries. A type of yoga called Viniyoga gives
emphasis on precise deep breathing and slow stretches. Another type of
yoga called Iyengar yoga, focuses on accurate bodily alignment. Students of
this practice use different props like straps, blocks, blankets, and many more.
This type of yoga works best with individuals who have little mobility and
need some support.
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practiced with care and precaution. Some people have reported injuries that
were acquired by executing yoga postures without focus, or by attempting
difficult positions without working on them gradually or by not having proper
supervision. Oftentimes, beginners complain of muscle soreness and fatigue
after engaging in yoga. These effects may disappear with continuous
practice. Yoga is a great way to strengthen the body and improve overall
health.
Back pain has become a real problem of the current society. Whether
you perform too much physical effort, you spend too much time at the office,
you have an intense activity or you drive way too many hours a day, back
pain is inevitable. There are a couple of things you can do to ease the heavy
burden of this pain.
Ice makes wonders when it comes to temporarily block the pain and
reduce the swelling. Just prepare yourself an ice pack, wrap it in a towel and
place it on the painful area for at least 20 minutes. Do this several times a
day. 48 hours later switch to moist heat to reverse the process and activate
the blood flow and get rid of the horrible, painful spasms. After dipping the
towel in hot water, squeeze it so you don't get wet and place it on the painful
area, covering it with plastic wrap. On top of the towel comes a heating pad
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that you set on medium at then all you have to do is to relax and wait for
the results to happen. 20 minutes should do the job and if you have the
time, you can repeat the process three or four times a day, for several days
in a row.
Good morning
So, you open your eyes and think about getting out of bed. Stop there!
Before doing that, lie on your back and stretch your arms by reaching the
headboard behind you and then bring your knees to your chest. Then the
fun thing comes when you roll to the edge of your comfy bed and you turn
to one side, supporting your weight with one hand, as you push your body
up and place your feet on the floor. Stand up and position your hands on
your buttocks, leaning back extremely gentle and performing a quick stretch.
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Here's a funny but effective way of getting a good massage: get a long
sock and several tennis balls. Insert the balls into the sock and tie the end
of it. The nice part is when you ask your partner to massage your aching
area with this new useful invention.
Water therapy
This allows someone with a back injury or severe back pain to exercise
in a way that makes the physical effort much less. Although you will do very
similar exercises to what you’d do out of the water, the buoyancy sports your
weight, making it easier to do the workout. As well, warm water therapies
are a good method of reducing pain and relaxing the muscles.
Exercise
Tai Chi or yoga are two excellent exercises for back pain. The
stretching aspect of yoga lessens the tension on the muscles, increases blood
flow and promotes healing. Tai Chi is similar in that it too promotes healing
and prevention of back pain by the use of gentle movement and non-impact
exercises. It teaches you how to improve your posture and balance. Tai Chi
also helps to build muscle strength and balance.
Supplements
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Supplements are used to rebuild bone and cartilage, reduce pain and
inflammation as well as relax muscles. They are divided into two groups. The
first ones build strength and the second relieves pain. When deciding to use
nutritional supplements it is best to first discuss it with your doctor. Make
certain that your back problem is not caused by something more serious that
requires medical intervention. Then your doctor can help you determine the
correct dosages of the supplements.
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the bromelain at least one hour after you eat; otherwise, it won't do the
work for your muscles but your gut.
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Some of the most widely known natural and herbal remedies for pain
relief include varying dosages and combinations of Devil’s Claw, Willow Bark,
the ayurvedic compound Boswellia, Chamomile, Bromelain, St. John’s Wort,
Horsetail, and numerous other plant-based cures. While these herbs and
alternative natural substances may have indeed possessed some therapeutic
anti-inflammatory and pain relief qualities, they could not kill the pain
sufficiently enough on their own.
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the muscles and soft tissues around the lower spine. As a result, this restricts
proper circulation and sends pain signals to the brain.
Muscle spasm in the lower back can create sensations that may range
from mild discomfort to excruciating lower back pain. Heat therapy facilitates
stretching the soft tissues around the spine, including muscles, connective
tissue, and adhesions. Consequently, with heat therapy, there will be a
decrease in stiffness as well as injury, with an increase in flexibility and
overall feeling of comfort.
Flexibility is very important for a healthy back. Heat therapy dilates the
blood vessels of the muscles surrounding the lumbar spine. This process
increases the flow of oxygen and nutrients to the muscles, helping to heal
the damaged tissue.
Heat also stimulates the sensory receptors in the skin, which means
that applying heat to the lower back will decrease transmissions of pain
signals to the brain and partially relieve the discomfort. There are several
other significant benefits of this kind of natural back pain relief that make it
so appealing. Compared to most therapies, heat treatment is quite
inexpensive, and in many circumstances, it’s free such as taking a hot bath.
Heat therapy is also easy to do. It can be done at home while relaxing, and
portable heat wraps also make it an option while at work or in the car.
Although heat therapy is commonly administered with hot packs and
hydrotherapy, ultrasound is also considered a form of heat therapy. Hot
packs heat up affected body parts by the process of conduction,
hydrotherapy heats by convection, and ultrasound heats tissues as the result
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For many people, especially among athletes, this natural back pain
relief works best when combined with other treatment methods, such as
physical therapy and exercise. About most medical treatments available,
heat therapy is appealing to many people as it is a non-invasive and non-
pharmaceutical form of lower back pain relief.
In general, there are two types of pain. Acute pain is one that lasts for
as little as a few seconds to as long as a few weeks. It generally signals that
your body has suffered some sort of injury or infection. Chronic pain lasts
longer and may continue even after the original injury healed. There are
many ways to relieve pain, including medications, natural remedies, and
lifestyle changes. Be aware that pain may not be controlled even if you follow
all of these recommendations. It is important to have reasonable
expectations for pain management.
There are some different ways you can treat your back pain naturally:
vitamins, minerals, herbs, nutrition, and homeopathy medicine.
Some will help heal your back pain, and others are dangerous, so it’s
best to consult with a physician or nurse practitioner before taking anything
and never, ever exceed recommended dosages.
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That doesn’t mean, though, that all supplements are bad. Some
medications turn out to be unsafe, too, despite rigorous trials and testing.
The bottom line is to research every product you consider taking and make
sure you get supplements from a reputable source, like a health food store.
Listed below are some natural supplement treatments that have been
publicized to help alleviate back pain. When dosages are listed, you should
know that if you are particularly thin or heavy, you should consult an expert
before taking the supplement.
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Herbs
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Though not rigorously tested, some people report that they may help.
In case you are pregnant, do not use herbal remedies without previously
consulting your doctor.
• Ginger reduces inflammation.
• Feverfew alleviates headaches, stomachaches, and toothaches.
• Turmeric is excellent for reducing inflammation, treating arthritis, and
calming heartburn.
• Devil’s claw is recommended for treating arthritis or back pain. Avoid
taking them if you have gallstones, stomach ulcers, or intestinal ulcers.
Muscle Relaxants
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Anti-inflammatories
Pain Relief
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To Your Health!
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