Tag Archives: Stretching

How Pilates and Stretching Are the Most Affordable Back Pain Treatment Options

Have you ever injured or done certain damage to your back? If you have, then you know what real pain is. Sadly, a back that is not taken care of through exercise and good posture is easy to injure. However, it seems unavoidable that our backs experience some form of injury over the course of a lifetime. For women, there is childbirth, spending long hours sitting at the desk, or spending long hours standing. For men, there is heavy lifting, prolonged sitting if he works behind a desk, or prolonged standing. All of these things can yank the muscles out of shape, put too much pressure on the lower back, strain the muscles, rip ligaments, and force disks out of place. It is imperative that we treat our backs with care so that we do not end up in a wheelchair before our time.

Once our backs have been injured, many of us will rush to the emergency room. Several do not have insurance, so this can get quite costly – we’re talking thousands. Once a visit to a doctor or emergency room has been accomplished, we are usually referred to a specialist where we will receive either an option for physical therapy or medication for pain. Either way, both are going to cost money. In some of the worst cases, surgery is recommended to repair damage done to the back, and that can cost a whole lot more than a trip to the emergency room! Furthermore, surgeries, medications, and frequent trips to the doctor really do not even work in the long run. What if your back pain could be prevented, treated, and gotten rid of?

If you knew and understood the cause of why your back is in pain, you would understand exactly how to treat it. However, you are going to find that no matter how your back got the way that it is, it all boils down to proper spinal alignment and a strong core. What is a core, you ask? The core of your body is where everything comes together. It is consistent of five parts: the buttocks, abdominal muscles, hips, and lower back muscles. Once those muscles are repaired, toned, and tightened, there can be no more tearing, weakness, or straining that pulls everything out of place. Your core controls the way that you walk, and the way that you use your extremities. If the core is out of shape, the whole body flows out of rhythm, with each move contributing more toward the further misalignment of your spine.

What exercise can you do to fix all of this? Pilates and stretch. These exercises were formulated to help tighten and strengthen the core of your body to it’s maximum potential within a very short amount of time. The exercises are relatively simple to do, as the movements involved are very slow and controlled. They also help to give you your natural range of motion back due to the alignment of the spine. You can usually find Pilates instructions located on DVDs and in other instruction manuals, which usually cost only a couple of dollars at best. But, it sure beats the heck out of spending thousands on doctor bills! Focus on doing the workouts in the morning and before you go to bed at night. Your back is going to feel much better, and you will feel much stronger from the inside out.

There are a range of DVD’s on sale at http://www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.





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Eliminate Your Back Pain With Pilates and Stretching

We all know that people who are more active and careful have less problems when it comes to pain. When we exercise, we strengthen not only our bodies, but our minds. Pilates and stretching exercises can help you to relax those tight and tense back muscles while lengthening your spine and strengthening your core.

It is not as difficult as it sounds, however. It is true that Pilates has a powerful effect on our bodies, but the reality is that the movements are anything but exhausting like regular exercise. There is a lot of deep breathing, focus, and relaxation involved in this type of exercise. For best results, it is best to perform your Pilates movements at least three times per week. The core strengthening exercises will do wonders for your back, along with making your body strong all over. You will find that with the use of Pilates that your pain tolerance will be higher. You are not going to hurt as much as before, and if any at all when you begin using Pilates and stretching to help your back pain.

With each passing day, we all seem to be so busy. It is easy for stress and tension to build up all over our bodies, especially our backs. It seems that most anything that we do can add to our back pain. Sitting too long behind your desk at work can contribute, as well as standing too long while working. Back pain can be completely unavoidable. Without the correct release of tension, it is definitely unavoidable. The thing to understand is that we must get rid of the tension and stress that has been added to our backs. The strain that we put on our backs can only be released by stretching and strengthening. Lifting weights and aerobic exercises are not enough. In most cases, those types of activities just lead to more stress and strain. You have got to strengthen your body from the core.

Pilates and stretching movements are also going to help strengthen the abdominal muscles, which is an essential part of your core. Did you know that without strong abdominal muscles that your back is going to suffer? A strong back can also add to you abdominal muscles. The combination goes hand-in-hand. Just think about those parts of your body being your core and your center. Our center is actually the part of our body that we should be the most concerned with. We need maximum blood flow to these areas as well to reduce any type of pain and other complications that might occur.

Pilates in combination with special stretching techniques are going to help you realize that you can take back power over your life. Having an aching back is way worse than it sounds. Some people cannot even walk because their backs put them in so much pain. With the use of Pilates, your pain will literally disappear.

There are a range of DVD’s on sale at http://www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist. Please visit my blog at http://www.stretchorpilatesforbackpain.com

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Pilates and Stretching Proven to Rid You of Your Back Pain

Back pain can be caused by various things. Some of those things include straining, too much standing, pulled muscles, prolonged sitting, not getting enough exercise, and lack of muscle. There are several other things that can cause back pain that are all too numerous to mention here, but what we are going to be talking about is getting rid of your back pain by using Pilates and stretching techniques.

Pilates is a system of physical conditioning that involves low-impact stretches and exercises. Pilates also involves core strengthening movements which are great for the back. Since all of the exercises are extremely low-impact, anyone can do them. They can be done from your home or at the gym. All you need is a mat and the knowledge of how to perform the exercises and stretches and you are all set to go. There are several DVD’s and books available on how to perform Pilates exercises and stretches that can be found most anywhere from libraries to online.

Back pain can inhibit us from living our lives. It can keep us from work, cause us to lose sleep, and prevent us from doing the things that we have always enjoyed. A strong and relaxed back is one that is unlikely to feel pain. When you build up the strength of your back slowly and carefully, you are doing one of the best things that you can do for your body. People often do not realize how important their backs are until they give out on them. I am sure that those of you reading this that have back problems agree completely.

A lot of times back pain is related to poor posture. Did you know that proper stretching combined with the use of Pilates can actually lengthen your spine and improve your posture? You might even find that your height changes in length a bit after performing a series of Pilates exercises. The types of stretches that you do are not at all painful. An example of an effective Pilates stretch would be to lie down face up on a mat on a flat surface while pulling your knees to your chest. While you are doing that, you will slowly lift your head forward until you are in a balled-up position. These are the simple movements that you will be working with when performing Pilates. These types of movements help to strengthen the ligaments and joints in the back that might be weak and are causing your pain.

When our backs are in pain, they let us know it in a big way. We need to care for our backs in the same fashion that we care for the rest of our bodies. If we do not keep it strong, it is going to breakdown and become useless. Pilates and stretching techniques will help you to maintain your back so that you can be strong and continue to take on life’s most demanding responsibilities without giving out.

There are a range of DVD’s on sale at http://www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist. Please visit my blog at http://www.stretchorpilatesforbackpain.com





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Ease Your Back Pain with Stretching and Pilates

There is no reason to suffer from back pain when there is a way to defeat it. Back pain can be a result of old age a car accident having children working or an athletic injury. By using Pilates in combination with a few stretching techniques your back pain will become a thing of the past. Anyone can do Pilates because it is that safe. The movements may be small and easy to do but the results are everlasting. Never underestimate the stress relieving and pain relieving effects that Pilates and stretching can have on your body. Young children teenagers adults and seniors can enjoy the benefits of Pilates and stretching.


There is nothing difficult about Pilates. The only thing that you need to watch out for is your form. Make sure that you do exactly as the instructions say when performing your movements. When you stretch you need to make sure that you are stretching both sides so that there is no injury. In case you haven’t noticed most athletes will perform a series of simple stretches before physical activities in order to avoid injuries. How much more do you think that they can be used to prevent pain? You can bet on a lot.


Tense ligaments and stiff joints can cause a pain that is unbearable especially in your back. The popping cracking and strains need an outlet. You back needs a gentle release of it’s stress and tension. If you do not release what has built up then the pain will just continue to persist creating more crippling effects. When performing your stretches try to hold them for at least 20 to 30 seconds each. Holding your stretches will help your muscles and joints to become more flexible and release the tension which will in turn ease the pain.


Never bounce or tense up when performing your exercises and stretches. Always make sure that you breathe. Breathing is quite possibly one of the most important things to remember to do when it comes to any type of physical activity. Not remembering to breathe can lead to high blood pressure dizziness and other dangerous things that are just too serious to tamper with. Breathing correctly while performing your stretches and Pilates techniques will help to increase blood flow to your back and speed up the amount of nutrients that travel to it thus helping to further relieve the pain and enhance natural healing effects.


An ideal Pilates regimen might include doing a set of exercises for a short period in the morning and then again at night before you go to bed. It does not take very long to start experiencing the pain relieving benefits that Pilates and stretching have to offer. The best part about it is that it is free. Once you learn the stretches and the movements you are all set to go. You can find literally thousands of pages of information on how to perform Pilates and stretching techniques over the web. With a little time and practice you will be a pain relieving pro!


There are a range of DVD’s on sale at http://www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.

Please visit my blog at http://stretchorpilatesforbackpain.com/wordpress/?feed=rss2

The author, Steven Giles is a 55 year old former accountant who has been suffering from back pain for several years and has found that Pilates provides relief from this. He lives in Greater Manchester in the North-West of England.

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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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Stretching Exercises to Treat and Prevent Back Pain

If you experience mild back pain, or are prone to feeling tension in your lower back muscles or spinal column, vertebrae and joints, a regular exercise routine can help you strengthen your back and prevent the pain from returning. Depending on your specific back injury, a spine specialist may recommend a specific back exercise to target the affected area. Together with your doctor, you can decide on what back exercises you can implement into your work out routine.

A great way to relieve tension in your back muscles and create flexibility is by stretching. Regularly stretching the muscles, ligaments and tendons in your back builds strength and can prevent injury and pain. Chronic back pain sufferers may find that a daily stretching routine will significantly reduce the amount of pain and can make it stop altogether.

Make sure to stretch all the muscle groups that are associated with your back. The muscles in your buttocks, or gluteus muscles, are important in spinal health because they support the flexibility of your pelvis and hips. A great stretching exercise that targets the gluteus muscles can be done a chair while sitting straight with your bottom a few inches forward and your feet flat on the floor. Squeeze the gluteus muscles together and hold for several minutes. You can do this exercise anytime you are sitting in a straight-backed chair.

The piriformis muscle can irritate the sciatic nerve and cause pain in your lower back. An exercise to stretch the piriformis involves lying flat on your back, flexing your right knee and grasping it with your left hand and pulling it toward your left shoulder. You can then grasp your ankle with your right hand and pull it outwards. Then repeat this exercise with the opposite knee, pulling it towards your right shoulder.

Another stretching exercise for the lower back strengthens the Psoas Major muscle. Kneel with one knee on the floor, the other knee bent and the foot flat on the floor. Lean forward and tighten your hip and gluteus muscles. You will feel a stretch in the front of your hip. Hold for 30 seconds and repeat with the opposite leg.

Your hamstrings are important in supporting the weight of your body and giving you correct posture. To stretch these muscles, stand in front of a chair or a bench. Place one foot on the chair, while keeping your torso on the elevated leg and slowly back the other leg away until your feel the tension in your hamstring. Hold this position for 30 seconds, and then repeat with the other leg elevated.

Be sure to consult with your doctor before starting any back or lumbar stretching exercises. These exercises should only be done after seeking professional medical advice.

Mr. Oliver is a marketing agent of Richmond Spine. The spinal specialists provides back paint treatment and spinal surgery procedures throughout the Richmond Virginia area. For more information on their Spinal Surgery Richmond Virginia please visit their website.

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