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Lower Back Pain Exercises – How To Do Properly

Lower back pain exercises can be very effective to treat lower back pain. If you know the right exercises to do and do them in the right way, you can get rid of the pain very fast, sometimes in a week. However, in the opposite way, if you do wrong, practice wrong exercises, you will only make the problem worse. So what are the right exercises you should do to treat lower back pain fast?

Many people will recommend you to use yoga to treat lower back pain. This method is effective but what if you don’t know about yoga? Don’t worry, some simple stretches and aerobic can do the job really well.

Let’s first talk about aerobic. As you know, the aerobic exercises are really good for your overall health. However, many people don’t know that aerobic is used to treat sciatica effectively. It would be ideal if you can spend from 15 to 30 minutes a day to exercise aerobic. Don’t do more than that or the problem could be worse.

Another effective set of exercises that usually used to cure lower back pain is some basic stretches. Base on the severity of your problem, you can adjust the level of exercise. However, it’s good to go easy and small first. You can increase the amount of exercises later.

While stretching and aerobic will help you get rid of back pain, there are some exercises that will do the opposite. Exercises such as standing on the top of your toes, lifting your legs while lying on your back… are prohibited for people who have back pain. Don’t be surprised if your problem gets worse after doing such exercises. Stick to simple stretching and aerobic then you will be fine.

If you need a full guide to get rid of back pain fast, you can get it here. The guide will show you how to use natural method, mainly exercises to cure lower back pain as fast as in 7 days.

Cure Lower Back Pain In 7 Days

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Back Pain Exercises | Herbal Remedies And Alternative Treatment For Back Ache Relief

Back pain is one of the most common problems but remedies to relieve this pain are effective and can be very helpful in reducing the agony of the victim. There are many causes for back pain out of which few are relatively benign while some can be serious. The pain can be debilitating as it can restrict the person from performing his day to day activities. Relief from pack pain even if temporarily is not only good for emotional health but also for the positive effects of the treatment.

To control pain and inflammation in allopathic medication NSAID are considered as the safest medicines, but all the side effects of NSAID are not known yet so they cannot be treated as harmless or side effect free medicines. Herbs and natural supplements are free of side effects and they are effective not only in providing relief from back pain or backache but also work well for treating the root of the problem.

During mild or moderate back pain self massage of the affected part or the whole back with warm eucalyptus or mustard oil is very beneficial. Self massage makes the muscles of the back move and warm herbal oil improve blood flow to the back for relaxation of muscles. Consumption of half teaspoon of guggulu twice in a day after every meal is very helpful in relieving the back pain. Tea made up of ten basil leaves and consumed twice in a day is also very helpful in relieving back pain. Massage of warm apple cider vinegar on the affected part also relieves the pain as well as inflammation.

Treatment for Back Pain:

Sometimes the treatment of back pain is most frustrating as there is no “magic bullet”. Most of the individuals recover completely by just avoiding strain to their spine. The treatment of a person depends on the symptoms and the length of the problem. You can get relief from the back pain by following these important steps.

Rest: It is the first step for treating the problem of back pain in order to rest the spine. Most of the cases of this problem are related with muscle strain so in order to avoid the further complications, rest is necessary.

Anti-Inflammatory Medications: It is helpful in treating the problem of backache as well as the associated inflammation. Patients suffering from the problem of stomach ulcers must avoid these medications.

Heat Application: Patients suffering from the problem of backache can use heating pad, hot water bottles, or even a hot bath to ease the complications due to pain in the back.

Exercises: The most important step in the treatment of backache is the strengthening of back muscles. When strength and flexibility of back muscles is increased, weight is distributed properly and so less force is placed on the spine. So, right exercises are very important in treating the problem of backache in some people.

Muscle Relaxers: In some types of back pain, muscle relaxing medications can be very helpful. It is sold under the trade names of Rumatone Gold Capsules and Oil and others.

Herbal Remedies for Back Pain

1. Bromelain – It is a substances extracted from pineapple with a great anti-inflammatory action. Start taking 2-3 grams daily and when the pain becomes milder, reduce the dose to 1-2 grams daily.

2. Chamomile – It is known for its pain killing properties. You can either take a few capsules a day, or 10-20 drops of extract, mixed in a cup of water or tea.

3. Red pepper – It contains capsaicin, a strong pain killing agent. It interferes with the perception of pain we are having and it stimulates the body to produce endorphins. You can either mix smashed red pepper in any skin cream you have or make your own tincture from red pepper and rubbing alcohol. There are also capsaicin creams available on the market.

4. Cramp bark and black haw – The combination between these plants is highly effective in reducing pain. The first one has antispasmodic compounds and the other one contains aspirin-like substances. The tincture is the most effective form in which they can be consumed.

Must read about Home Remedies for Back Ache

5. Burdock – It alleviates the pain and it also purifies the blood. The recommended dose is between 1 and 3 capsules a day.

6. Horsetail – It has a calming effect and it is very helpful in rebuilding damaged tissue.

7. Willow bark – It is used from ancient times in relieving pain and it helped researchers to discover aspirin.

Know more about Herbal Massage Oil for Back Pain relief and view our health articles Herbal supplements

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Back Pain Stretching Exercises – 3 Easy Back Exercises You Can Do at Home

When it comes to back pain stretching exercises I can speak from experience. Having herniated discs in my back twice and chose the option both times to heal naturally without surgery, I have come to compile a very good list of back stretching exercises that can help you get rid of a pain by simply implementing a few easy back exercises that only take a few minutes of your time.  

It is important to note that when you injure your back the first stages usually are inflammatory because your body is using a built in system to try to protect the injured area. Make sure before you start to do any exercising or stretching that the inflammation is gone or at least at a safe level so not to cause further injury.

#1 Leg Lift to Stretch Lower Back Muscles

 This stretch consists of lying flat on your back with legs straight out in front of you on the floor. Keeping your leg as straight at possible slowly raise one leg at a time with hands clenched behind your knee and raise it as far as possible. Make sure you give it a good stretch and hold it for 30 seconds. Slowly lower it and repeat with the opposite leg. Repeat for three times for each leg.

 #2 Arm Stretch for Lower Back

 Start this back exercise by getting on your hands and knees. Lower yourself as far as possible so that you are resting on your heels if possible. Slowly reach out straight out in front with your arms at far as you can to give your lower back a real good stretch. Hold for 30 seconds, then rest for 10 seconds and repeat the process 3 times.

 #3 Torso Stretch

 Very easy exercise to do while standing with your feet apart at shoulder width. Place your hands on your hips and slowly rotate from left to right. Sometimes this exercise is called the “wash machine” so think of it in this way if you can not visualize the action. This is not a race so take your time and do this for 2 minutes and then rest for 30 seconds. Do this for 3 repetitions.

 Once you do these easy exercises your back should feel better by being stretched out. A lot of people simply do not do easy stretching exercises that could eliminate or at least help lessen the amount of back pain they suffer. Do some kind of back exercise in your daily routine and in short period of time you may notice that your back feels a lot better and do not have to take medication for relief.  

With 80% of people having some sort of back pain it is vital that you know how to relieve the pain by doing exercises that loosen back muscles. This is very important especially if you sit at a desk all day long without the proper support.





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Back ache Natural Treatments and Back Pain Exercises

Back pain problems affect millions of people every year. Unfortunately for many the pain can be so great they can no longer function as far as taking care on normal everyday tasks such as work or taking care of their family. This of course can turn an already bad situation into a worse one.

Natural Back Pain Relief Methods

Walking

If you do not like walking, you should alpha affection it now. Walking is a appealing acceptable exercise for a bad back. It is not alone a acceptable way to get your apportionment going; walking, clashing added forms of exercise, is simple on your joints and is a acceptable way to strengthen your bones.

Heat the breadth

Heat helps the physique to action with the deepening and relaxes the afflicted area. There are abounding means to do it but the lot of accepted one is to put a hot abbreviate there afore you are traveling to sleep. You can as well use the Radian B balm which works abounding for bankrupt anatomy or a bittersweet heating pad which will amount you about 150 dollars but it’s absolutely abounding for aback affliction and sciatica!

Eat aliment with anti-inflammatory properties

Back affliction is generally acquired by inflammation. Intake aliment with anti-inflammatory acreage can advice out abates the affliction and the consistent pain. Aliment with anti-inflammatory backdrop includes apples, papayas, bananas, blooming abounding vegetables with beans.

Vitamin for Backbone Pain

Magnesium

Magnesium is important in announcement able beef contractions and to accumulate your anatomy toned. It helps in the assimilation of nutrients that can add body to our bones. Vegetables that are blooming and leafy, accomplished atom breads, beans, nuts, seeds, shrimps, bananas and a lot added can accommodate us with acceptable amounts of magnesium.

Vitamin A

Foods affluent in Vitamin A will accommodate you with nutrients that acquiesce accustomed healing and adjustment of tissues. Osteoporosis as a could cause of aback affliction is due to the decline of analgesic bones. Mainly because the basic abridgement calcium that can accommodate cartilage mass. Unless you abode an absolute deficiency, it would be harder to cede as able whatever cure for lower aback affliction you yield or make. Examples of aliment affluent in Vitamin A: dairy products, citrus fruits, blooming abounding vegetables, beef and craven liver.

Back Pain Exercises

Implement a complete body stretch

Finding the perfect back pain exercises first requires you to understand that stretching your muscles is most important before beginning any exercise routine. Sore and aching muscles need a good warm-up before starting high or low impact exercises. Your stretching routine should include full side-to-side and back-to-front stretches, including a full stretch of all the muscle groups in your legs.

Exercises that target muscle groups other than the spine relieves pain

Providing muscle support for your entire body reduces stress and pressure of your spine. Building up and strengthening muscle mass in your quads, pelvic muscles, spinal muscles, glutes, abdominal muscles and calves relieves tension on the spinal column. Transferring the support system to other areas of your body indirectly strengthens your back relieving pain caused by excessive workload.

Perform specific lower back pain exercises

Alleviating pain in the lower back requires exercises that specifically strengthen the muscles along the core and your spine region. By specifically targeting the muscle groups along the spinal column, you can provide structural support for the soft tissue, nerves, discs and bones of your spine.





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Achieving Free Back Pain Relief Using Lower Back Exercises

Achieving Free Back Pain Relief Using Lower Back Exercises

Lower back exercises are an important component of any lower
back pain relief program, and it is essential that that they
are carried out correctly if they are not to exacerbate the
problem. However, whether these exercises are appropriate
for you or not will depend upon the cause of your back pain,
and if you are suffering from a herniated disc you will need
more specialized treatment prior to undertaking any exercise
program.

Many people wrongly believe that they should never exercise
with back pain, because they feel that will just make the
condition worse. It is important that you don’t allow your
back muscles, particularly those of the lower back, to
become progressively weaker thorugh a failure to exercise,
or your spine will be insufficiently supported, and your
lower back will steadily weaken and become liable to suffer
further injury.

Exercise, therefore, is necessary for a quick and proper
recovery, although it is important that you realize that you
must not try to lift anything if you are suffering from, or
have recently suffered from, acute back pain of any form. If
you have chronic back pain never lift with a bent back, but
with a straight back and lift with your knees. You should
not attempt to lift any weight over 30 pounds until your
core strength has been improved.

If you have recently suffered a back injury, you should rest
for a few days until the acute pain has subsided and then
begin with just a few simple stretching exercises. Leave
the strengthening exercises until the pain has subsided or
you are liable to make your condition worse.

A number of people become inured to pain, and think that
they have recovered sufficiently for them to undertake more
demanding exercises, and as a result continue to carry out
lasting injury upon themselves. It is very important that
the pain has subsided prior to undertaking any lifting
exercises or significant stretching, although you can try
some simple stretches such as those detailed further below.
Your pain will be reduced through the relaxation of your
muscles and increased joint flexibility.

You must warm your muscles up before carrying out any lower
back exercises. This gets the blood flowing through them
and enables the muscles cells to contract without doing
further damage. A warm bath or shower will help achieve
this. Gentle stretching improves the circulation through the
muscle tissue and helps to loosen them up. This helps to
improve your mobility and relieve the pain.

Walking is a good exercise to begin with and so is swimming
– particularly in warm water. Physiotherapists normally
provide hydrotherapy in water at around 40C, close to blood
temperature, that helps to loosen up the joints and muscles.

The initial lower back exercises provide very gentle but
effective stretching, and work on your back indirectly by
the movement of other areas of your body. Lying down flat
on your back and slowly bending and straightening one knee,
allowing your heels to slide up and down the floor is a
gentle exercise that will do you no harm. Do this 10 times
with each leg, and you will impart a gentle stretching
motion on your lower back muscles.

Then, still lying down, you can try tightening your
abdominal muscles with your arms down straight. Make sure
you breathe normally doing this to keep your blood
oxygenated. This will put slight pressure on your spine and
your lower back muscles, stretching them and helping them to
recover.

These lower back exercises, and others similar to them, will
help provide acute lower back pain relief and help you to
recover to a stage when you carry out more demanding
exercises. You will never be truly recovered from back pain,
however, until you are able to improve your core muscle
strength, and the flexibility of your joints and muscles.
All of these will provide stronger support for the bones of
your spine and muscles of the lower back.

A gentle massage followed later when feel stronger by deeper
massaging and stretching offer lower back exercises that will
loosen up the joints and muscles and help provide this core
flexibility needed for more permanent back pain relief. You
can save on the cost of frequent professional massages by
using power massage pads that provide the form of deep
massage needed to free up the deep joints and relieve
deep-seated muscular pain.

Once you are able to, more extensive stretching exercises
will be needed to offer more lasting back pain relief from
chronic conditions, and inversion tables are ideal to
provide stretching exercises precisely targeted to the areas
that have to be exercised.

You can use lower back exercises both to relieve chronic
back pain and help strengthen your muscles after acute back
pain, but they must target the muscles that have to be
strengthened or stretched and must be carried out properly.

For more Great Information from this Author Please Visit – Urban New Ninja

You can also find DanDan594 on SQUIDOO





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Achieving Back Pain Relief Using Lower Back Exercises

Lower back exercises are an important component of any lower back pain relief program, and it is essential that that they are carried out correctly if they are not to exacerbate the problem. However, whether these exercises are appropriate for you or not will depend upon the cause of your back pain, and if you are suffering from a herniated disc you will need more specialized treatment prior to undertaking any exercise program.

Many people wrongly believe that they should never exercise with back pain, because they feel that will just make the condition worse. It is important that you don’t allow your back muscles, particularly those of the lower back, to become progressively weaker thorugh a failure to exercise, or your spine will be insufficiently supported, and your lower back will steadily weaken and become liable to suffer further injury.

Exercise, therefore, is necessary for a quick and proper recovery, although it is important that you realize that you must not try to lift anything if you are suffering from, or have recently suffered from, acute back pain of any form. Never try to lift a weight with a bent back, but always with your back straight and lifting using your knees. You should not attempt to lift any weight over 30 pounds until your core strength has been improved.

If you have recently suffered a back injury, you should rest for a few days until the acute pain has subsided and then begin with just a few simple stretching exercises. Leave the strengthening exercises until the pain has subsided or you are liable to make your condition worse.

A number of people become inured to pain, and think that they have recovered suffiently for them to undertake more demanding exercises, and as a result continue to carry out lasting injury upon themselves. It is very important that the pain has subsided prior to undertaking any lifting exercises or significant stretching, although you can try some simple stretches such as those detailed further below. Your pain will be reduced through the relaxation of your muscles and increased joint flexibility.

You must warm your muscles up before carrying out any lower back exercises. This gets the blood flowing through them and enables the muscles cells to contract without doing further damage. A warm bath or shower will help achieve this. The muscles are loosened up by improving the circulation of blood by gentle stretching exercises. This helps to improve your mobility and relieve the pain.

Walking is a good exercise to begin with and so is swimming – particularly in warm water. Physiotherapists normally provide hydrotherapy in water at around 40C, close to blood temperature, that helps to loosen up the joints and muscles.

The initial lower back exercises provide very gentle but effective stretching, and work on your back indirectly by the movement of other areas of your body. If you lie down with back flat on the floor, and then slowly bend and stretch one knee and then the other with your heel sliding up and down, you will do yourself no harm and will make your back more supple and stronger. Do this 10 times with each leg, and you will impart a gentle stretching motion on your lower back muscles.

Then, still lying down, you can try tightening your abdominal muscles with your arms down straight. Make sure you breathe normally doing this to keep your blood oxygenated. This will put slight pressure on your spine and your lower back muscles, stretching them and helping them to recover.

Lower back exercises such as these will aid you in finding lower back relief to the extent that you feel capable of carrying more extensive exercises. You will never be truly recovered from back pain, however, until you are able to improve your core muscle strength, and the flexibility of your joints and muscles. All of these will provide stronger support for the bones of your spine and muscles of the lower back.

A gentle massage followed later when feel stronger by deeper massaging and stretching offer lower back exercises that will loosen up the joints and muscles and help provide this core flexibility needed for more permanent back pain relief. You can save on the cost of frequent professional massages by using power massage pads that provide the form of deep massage needed to free up the deep joints and relieve deep-seated muscular pain.

Once you are able to, more extensive stretching exercises will be needed to offer more lasting back pain relief from chronic conditions, and inversion tables are ideal to provide stretching exercises precisely targeted to the areas that have to be exercised.

You can use lower back exercises both to relieve chronic back pain and help strengthen your muscles after acute back pain, but they must target the muscles that have to be strengthened or stretched and must be carried out properly.

It is essential that lower back exercises are properly carried out, and for details on how to achieve this, visit Dr. Case’s Back Pain Relief Website where Dr. Case will explain to you exactly what is need for lasting back pain relief.





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3 Easy Back Strengthening Exercises For Back Pain Relief

The trick to doing back strengthening exercises successfully is not to do too much at once. If you over do it at the beginning you can delay your recovery. Pace yourself and make sure you warm up by walking and stretching. You want to get that circulation going in your muscles before you begin your back workout.

Back strengthening exercises cannot be rushed. If you take your time and properly execute the following simple exercises you will be happy and pain free.

The following exercises should be done with tightened abs. This will help in building up your core muscles and provides extra support for your lower back. To get tightened abs you can cough once or pull in and tense your abdominal muscles and hold that contraction while performing the following back strengthening exercises (but DO NOT hold your breath while doing the workouts).

Side Plank Exercise – Builds strength and stamina in your core. It is perfect for keeping the lower
back steady and protected during actions that involve the hips and back.

1. Lie on your left side place elbows directly under shoulders
2. Tighten your abdominal muscles while lifting your hips off the floor
3. Keep neck in line with spine and hips square
4. Hold for 30 seconds then slowly lower hips back to floor
5. Repeat 3 times on each side

Bird Dog Back Strengthening Exercise – Excellent for improving muscle balance and coordination keeping the spine stable when doing everyday movements such as walking, running, lifting light loads etc.

1. Start on all fours with knees hip width apart (directly under the hips) and hands shoulder with apart with palms flat on floor
2. Tighten your abs
3. Extend right arm fully forward while extending left leg fully back
4. Hold position for 10 seconds
5. Return hand and leg to starting position
6. Repeat 5 times on each side for beginners. If more advanced do 3 sets of 10 reps on each side.

Hip Bridge Exercise – This back strengthening exercises is terrific for stabilizing the spine and strengthening the core muscles.

1. Lay flat on back – knees bent and hands straight and flat at side
2. Feet flat and shoulder width apart
3. Tighten abs then squeeze and slowly lift buttocks until your knees form a straight line with your shoulders (hands remain flat at side)
4. Hold in straight position for two seconds keeping abs tight
5. Slowly return buttocks back to floor
6. Repeat 5 times (for beginners) work your way up to 10-12 reps

These easy to follow and perform back strengthening exercises are a great start to help with your back pain relief.

Go here now to find out how to get rid of your back pain forever with easy to follow step by step back strengthening exercises. See 3 sample back pain relief exercises here http://www.squidoo.com/Back_Strengthening_Exercises





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Lower Back Exercises Are Great For Easing Back Pain

Lower back exercises are really important for the health of your spine. They help you build a strong core muscles which is the backbone of a good physique. Targeted exercises are one of the best conservative methods of treating lower back pain. These exercises, in particular can help to strengthen this part of the body, thus warding off problems in the region. If you want to prevent the development of or stop back pain a steady routine of lower back exercises is the answer.

Muscles

Muscles are the spine’s main defence against gravity. Muscles that frequently receive oxygen-rich blood stay healthier, they receive this oxygen-rich blood through exercise. Those that are weak will be poorly co-ordinated and tire easily, and will be unable to protect the spine from damage. However, muscles that are strong and supple will be able to work longer without tiring, and give the spine the protection it needs.

Spine

Strengthening the muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain. Shortened muscles can throw the spine out of alignment, the muscles involved can be back, buttocks, and even hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), these can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.

Exercise

The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible thereby reducing the pressure on your spinal discs. The lower back muscles work with the abdominal muscles in order to keep the spine stable, improve sports performance, and decrease the risk of injury or back pain. So, I recommend that you include back exercises in your workout to balance the strength between your abs and back, and to support your spine and posture. The lower part of your spine supports the upper part of your body, so it must be kept strong and healthy.

Lower back exercises are important for overall core strength, yet so many people neglect the these muscles in their core training routine. These exercises will improve your posture and help you to stop slouching. They will also help to make everyday activities a lot easier, allowing more energy to have fun. When properly implemented and given some thought the use of such exercises to relieve back pain can be a pleasant and beneficial experience to a pain free back.

About the Author
John Emmanuel is a sport therapist, who has worked with individuals with back pain problems for over seven years.

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Yoga For Back Pain – 3 Easy to Do Yoga Exercises to Relieve Back Pain

Is your back hurting you? Does it feel stiff, sore and tender to touch? If you sit or stand for lengthy periods, do you cringe and hold your lower back when you change positions? Maybe you experience shooting pains down one side of your legs and hobble when you walk.

If you have ever suffered from back pain, you will know how painful and debilitating it is. You can go for months without any pain when ping…you bend over and your back “locks” and you are not able to stand up straight.

Back pain is the second most common cause of long term sickness in the UK after stress. The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress. About 150 million working days a year are lost in the UK because of lower back pain. Figures like these make dismal reading, especially if you suffer from back pain.

Prevention is better than cure. If you know you are prone to back ache and back pain, then it is essential you take time to care for your back. The practice of yoga can be used to help ease pain and chronic pain.
A regular yoga exercise program will help you to develop strength and tone in your body and improve flexibility in your spine.

If you suffer from back pain, please consult your doctor before starting a new exercise program. Always listen to your body and be gentle as you move through the stretches.

3 Easy to do Yoga Exercises to Relieve Back Pain

1. The cat pose. Imagine how gracefully and elegantly a cat moves and stretches its body. As you practice this pose imagine you are a cat. Sit on the floor on your knees with your hands flat on the floor. Your body makes the shape of a table. Make sure your hands and knees support you firmly, so your hands are in line with your shoulders and knees in line with your hips. Make sure your back is flat and not rounded. Breathe in and arch your back, as you breathe out, drop your head forward so that it is resting between your arms. Breathe in and raise your chin. As you do so, you back will curve inwards. Take three – five deep breaths in this position then repeat the sequence 3 – 5 times. Take time to move gracefully through the pose. Relax and return to a flat back.

2. Hug your knees to your chest. Laying comfortably on your back either on your mat or your bed; gently raise your knees and clasp your hands around them then hug your knees to your chest. Relax your shoulders as you gently rock and massage your lower spine on the mat. Do whatever feels natural for you, maybe making small circular movements or rolling up and down (like a rocking horse) along your spine. Gradually relax as you release your arms and return your legs to the mat/bed.

3. The child pose. Resting in the child pose relaxes the whole body; it eases the lower back muscles and stretches the whole of your back. Resting on your mat or your bed, kneel with your buttocks resting on your heels. Bend at the hips and allow your stomach to relax on your thighs and rest your forehead on the mat. Relax your arms and hands on the floor beside you with your palms up and your fingers pointing towards your feet. If this feels uncomfortable, you can separate your knees and create space for your stomach, you can also place a pillow between your calves and thighs or on your lap. Stay in the pose and gently breath in and out through your nose for 3 – 7 rounds of deep breathing.

If you suffer from lower back pain, regularly practice these three easy yoga exercises. They will help you to ease your back pain, improve flexibility in your spine and strengthen and tone your back muscles. Take it easy and be gentle. Rome wasn’t built in a day.

If you are keen to get the most out of your life, to feel happy, stress-free and successful, then visit http://www.yogainspires.co.uk for more details. Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to release stress and nurture your mind body and soul. To find out more and receive your FREE Special Report – Ten Yoga Postures To Jump-Start Your Day when you sign up for Ntathu’s Free weekly Yoga Newsletter on http://www.yogainspires.co.uk

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Upper Back Pain Exercises That Work – 3 Effective Exercises to Relieve Your Back Pain

Many health conditions can be minimized with the right exercises. To reduce your upper back pain, exercises will need to be light to moderate to ensure you do not cause further damage to your back.

You should also speak with your doctor before beginning an exercise regimen. Your doctor should be able to assist you in finding the perfect exercise regimen to meet your overall needs.

Upper back pain exercises are not difficult and generally should not cause you to be in more pain. By exercising the upper back muscles on a regular basis you are giving them essential flexibility to avoid future pain. In addition to the prevention of back pain you can also reduce existing pain with the right exercises.

Here are some recommended exercises that you should discuss with your doctor:

1. The first exercise is the Pec Stretch. You will need to stand in a doorway for this. Grab onto both sides of the frame and lean forward. You should begin feeling your chest muscles tightening. Hold your position for about 15 seconds and then release. You should do this particular exercise in intervals of three.

2. The second exercise is called Mid Trap Exercise. For this exercise you should lay flat, with your stomach to the ground/floor. You will need a pillow. It should be put under your chest for this exercise. Your hands should be at your sides but outstretched.. Raise your hands slightly into the air until you begin feeling the tension. Essentially you should be squeezing your shoulder blades together. Repeat this for at least 10 times.

3. The final exercise you should consult with your doctor about is the Arm Slides. This is another very simple exercise to do. All you need is a wall for this exercise. You need to stand flush against the wall with your palms facing out. Move your hands slowly but constantly up the wall. Once your hands are over your head you can slowly glide them back down to your sides on the wall. Repeat this at least 10 times.

As you can see, upper back pain exercises are fairly simple. Taking a few minutes a day out of your hectic schedule could prove to be in your best interest if you want to avoid upper back pain. These exercises should be done even on the days that you are not suffering from back pain, to prevent future back pain.

Alvin Hopkinson is a leading researcher in the area of natural remedies and offers back pain solutions. Discover how you can get rid of your back pain using simple remedies that are proven and effective. Visit his blog now for more useful articles such as: Severe Back Pain Treatment





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