Stop Your Sciatica & Back Pain - Try The Better Back System
Filed Under Back Pain Relief, Sciatica Exercises | 1 Comment
Most people who experience sciatica get better over time, although the condition often comes and goes over a period of time. You are most likely to get sciatica between the ages of 30 and 50.
Many people report a particular event or injury started their sciatica, but the tendency to get sciatica and back pain is also related to the general condition and wear and tear on your back, especially the structures of your lower back and spine.
The pain from sciatica varies. For some people it may be severe and even debilitating. For others, the pain and discomfort might only be periodic and irritating, but it can get worse quickly.
It can also be very frustrating when sciatica and back pain comes and goes over a period of time and it seems hard to identify a specific cause.
Now you can learn more about how your back works and most importantly simple lifestyle practices and exercises you can do to stop it.
The Better Back System explains clearly, step-by-step how you can stop your sciatica and back pain.
The exercises work two ways. If you already have sciatica, there’s an excellent (better than 95%) chance that the exercises will cure it. They are also preventative, so if you want to strengthen your back and avoid back pain they work for that too.
Find out more about the Better Back System and how you can stop your sciatica and back pain.
How To Stop Siatica & Back Pain - Lesson 4
Filed Under Lesson 4 - How To Stop Siatica & Back Pain | Leave a Comment
Note: This course has been significantly updated. To get access to the latest version sign up for the course using the registration form.
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Hello and welcome to Lesson 4 of your Back Health & Exercise Course.
Firstly, let's spend some time revisiting a few key points. There are two ways that back problems appear for most people.
#1. A progressive, weakening of the back over time. This might start with some stiffness which restricts your movement and activity. Reduced activity levels lead to further weakening and a cumulative loss of muscle tone and strength. In this situation, your back is being set up for an 'incident' where the real problems appear to begin.
This could be something as simple as a sneeeze (which happened to my spouse once). In reality though, the 'incident' was most likely just the tip of the iceberg. The real problems are underneath the surface.
#2. A specific injury from things such as playing sport, motor vehicle accidents, falls, lifting incorrectly etc. In both situations, the question is how can you stop your back pain and return your back to good health again?
In both cases its a question of:
1. Getting professional help - doctor, chiropractor, osteopath, physiotherapist etc.
2. Supplementing this by building up the mobility and strength in your back again. This is what back exercise is for.
Remember: All of the things you do with your back count. It's the combination of lots of little things wih the right type of exercise that make all the difference to your back. Here are 2 exercises to help you with your back.
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THE USUAL DISCLAIMER REMINDER:
Before you do any exercises, (or if you have been watching MTV - attempt any dangerous stunts) please re-read the Disclaimer at the end of this message. The exercises described are not suitable for everyone. In certain situations, they could cause you to injure yourself.
Similarly, the stunts on MTV are definitely not designed for Josephine Public to practice in her backyard! If you believe any of the practices might cause you to injure yourself, STOP IMMEDIATELY.
Do not lie down on the freeway in front of approaching vehicles.
You should not try to diagnose yourself, or begin any exercise routine, dietary program or attempt to treat yourself without consulting a qualified medical practitioner. Do not throw yourself through plate glass windows without first increasing your life insurance and wrapping yourself in 1 foot thick foam rubber.
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#1. The Bounce This is a great exercise for warming and loosening up the muscles in your back. It also strengthen the muscles in your upper legs.
- Place your feet shoulder width apart.
- Bend your knees slightly.
- Let your arms hang naturally, then put your hands behind your back, palms horizontal and fingers facing forward. (Your hands should end up about level with the small of your back).
- Now start bouncing up and down on your legs, keeping your feet flat on the floor.
- At the same time start bouncing your arms and your palms up and down. (It helps if you imagine you are bouncing a basketball up and down with with each hand behind your back!).
- Consciously relax your shoulders and shoulder blades and let them bounce up and down also.
- Just keep bouncing for as long as you can manage or have the time for. Work up to the point where you can do anywhere from 100 up to 300 or even 500 (by which time you will have worked up a good sweat).
#2 The Yoga Mountain Pose
This is a great stretch for your spine.
- Kneel on the floor, with your feet together and your arms shoulder width apart and out in front of you at about a 45 degree angle, palms on the ground.
- Raise your buttocks in the air by straightening your legs and lower your head so that it lies between your two arms.
- Your body should now form two sides of a triangle.
- Your legs and arms should remain straight and in the same position.
- Try to push your heels flat on the floor.
- You should now feel a stretch right through your body.
- Count to 5 or 10.
- Return to the kneeling position.
- Repeat as often as you can manage or have the time for.
- Remember to try and keep your the heels in contact with the ground.
The specialised exercises for your back in the Better Back System really help you 'wake up' and strengthen your core stability muscles. We look forward to helping you learn more in the next lesson.
Learn more about sciatica exercise at www.sciaticacenter.com