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.
———————————————————–
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.
———————–
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.
———————————
#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
How To Stop Siatica & Back Pain - Lesson 3
Filed Under Lesson 3 - 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.
———————————————————–
Hello and welcome to Lesson 3 of your Back Health & Exercise Course.
I remember it well… The fun. The special feeling. I thought it would last forever. It's called youth! And then some time later of course youth came to an end and my back started hurting.
So began the long search for something that would make it feel better and stop me worrying about my back "going out" all the time. Along the way I learned heaps of useful stuff about health and fitness and became adept at Yoga, Tai Chi, Qi Gong, etc etc all of which helped.
Without a doubt though The Better Back System has worked the best for me. It uses a set of unique exercises to loosen and strengthen your back. The results can be amazingly good in a very short period of time. Check out the Better Back System for yourself.
In lesson 2 we talked about how walking is a great, low impact exercise that will help your back (and most other parts of your body). You can do as much walking as you have time or inclination for. You can do it fast or slow. On the flat, or up a hill. On a path, or along the beach. You can walk around the floor at work for 30 seconds. You can walk up and down stairs. You don't need any complicated equipment.
The great thing is that it all helps and the more you do, the better it is for you. It's almost impossible to walk too much. So, make a commitment to yourself right now to walk more. Start with a few minutes a day and build from there. Every bit you do makes a difference to your back.
Tip: Rotate your shoulders forwards and backwards 5-10 times every couple of minutes as you walk along. This will help your neck and shoulders to loosen up
Other Things You Can Do To Look After Your Back Sit Properly.
- This means sit up straight, towards the edge of your chair, with a slight curve in your lower back and your shoulders back and neck straight.
Lift Things Correctly:
- This means bend your knees and lift with your legs, not your lower back.
- Hold things close to your body as you lift them.
- Clench or tighten your stomach muscles as you lift.
- Don't lift and twist at the same time.
- Complete the lifting movement before you twist
Set Up Your Workstation Correctly
- See the comments above about sitting properly.
- Your forearms should be horizontal.
- Your monitor should be at eye level.
- Mentally check your position every minute or so and adjust it.
- If you're like me, my tendency is to slump back against the chair backrest, let my lower back curve the wrong way and my shoulders and neck hunch forward - BAD!
Take A Regular Break
- Stop very 20 to 30 minutes for a quick stretch, or a short walk.
- Rotate your shoulders forwards and backwards 5 times each.
- Imagine someone has a string tied to the top of your head and is pulling you upright. Stand or sit up as straight and tall as you can for 5 to 10 seconds.
Remember: All of these things count and it's the combination of lots of little things that make all the difference to your back. Of course there are more specialised exercises for you back, and this is what we'll talk about in the next lesson.
Find out how to stop low back pain at www.sciaticacenter.com