When it comes to Backpain, we've been there, done that, now serving 307 tips in 16 categories ranging from Anatomy to Treatment. Need more advice? Ask a Life Coach or take our Life Coach Directory for a spin.
In Pilates, exercises and movements are done to create strength that is drawn from the core (like the abdomen and the pelvis) of the body, helping to relieve pressure from the back. If a person is capable of supporting more of their frame with the muscles of their core, they are able to release some of the tension and stress from other parts of the body that have been having to work overtime. With core muscles engaged, the foundation is set for a more aligned and flexible posture, which can also lead to back pain relief.
Specific exercises and motions that can increase core strength and flexibility in Pilates are pelvic tilts and twists, planks positions, and a core-intense move called "the Pilates" hundred. All Pilates movements really help to bring balance to your entire body, flexibility throughout your movement, and strength to your center to help alleviate back pain.
For those with back pain, even simple tasks, such as getting into and out of car, can cause increased pain. The twisting motion, generally, used to get out of the car, can cause spasms of the low back muscles, which can put pressure on sensitive nerves.
In order to safely get into the car, while decreasing risk for increased back pain, try these simple steps.
1. Open your car door as wide as possible.
2. Turn around so that your back is toward the car, and sit down directly on the edge of the car seat, so that your feet are both on the ground.
3. Without twisting your low back, begin to pivot your entire body toward the front of the car. Keep your feet and knees directly in front of your body while doing this.
4. If getting into the driver's seat, lift your right leg into the car, near the edge of door. If getting into the
passenger seat, start with your left leg.
5. Continue to pivot your body, keeping your feet and knees directly in front of you,until you can lift your left leg into the car.
6. Move slowly, in small increments until you are properly seated in the car.
When getting out of the car, reverse this process.
The keys to getting into and out of a car with the least amount of pain include:
1. Move slowly - take your time
2. Keep your feet and knees directly in front of you - this keeps your hips aligned with the rest of your body.
3. Do not twist your torso at any time.
4. Use the built-in handles in most newer cars, to help guide and support your upper body during the pivoting process.
The practice of Yoga can be helpful to diagnosed disc problems after the acute stage has passed.
Asanas can tone your back muscles, make it more flexible, alleviate pain and improve your posture.
Symptoms of a herniated disc include: pain in back and/or leg; stiffness, numbness, weakness or tingling in leg or back; and/or shooting pain down leg. With a posterior (backside) disc herniation, back bends will help reduce inflammation and help press the nucleus back into the disk. You want to choose back bends that focus on the low back like cobra, camel, and bridge pose. Forward bends are contraindicated.
Numbness is a complete loss of feeling when you touch your skin. It may feel like the part you touch does not belong to you.
Numbness, tingling, or pain that begins in your back, moves down your leg and into your foot may be sciatica, caused by a pinched nerve (nerve root compression).
Sciatica is often debilitating but, in most cases, the pain abates with conservative therapy.
Surgery may be indicated in selected patients who are not helped by conservative treatment and who have debilitating symptoms after one month of therapy.
Strengthening the core muscles in your back and abdomen by undertaking some form of exercise may help ease or eradicate back pain.
Aerobic conditioning may also be encouraged for general body fitness. In general, walking is an excellent form of exercise for the low back.
The most common cause of true sciatica is a "slipped disc". The discs (or inter-vertebral discs) are the cushions which separate the bones of the spine (vertebrae).
Treatment of ongoing back problems must be directed at the cause. This may mean losing weight (because being overweight can make back pain worse), getting your muscles in better shape, and improving your posture when you're sitting, standing and sleeping.
It is commonly known that back pain sufferers should be encouraged to sleep in the semi foetal position with a cushion between their knees.