Back Pain

What Is Sciatic Nerve Pain?

Sciatic nerve pain is more commonly referred to as sciatica. It’s a type of pain that is due to an irritation in the sciatic nerve. Usually, the pain starts on the lower back or lumbar area and then spreads down the thigh, until the knee. The reason behind this is that the sciatic nerve is located from the spinal cord in the lumbar area and extends down the buttocks. It is the largest nerve in the body.

The pain can also radiate to the hips. It can make walking extremely difficult or even impossible. Aside from the pain, sciatica also has other symptoms. A person may also feel numbness and tingling or burning sensations from the lower back area, upper buttocks, thigh or the back of his legs. Sometimes, these symptoms are worsened by bending the waist or by walking. It may be partially or completely relieved by lying down.

There are several causes for lower back pain. Usually it is caused by a lumbar disc hernia that presses directly on the nerve. zithromax mexico. This could either cause an inflammation or irritation in the sciatic nerve. Other causes can include tumor growths, infection, internal bleeding, trauma, and different injuries. The nerve can also be irritated by any adjacent muscle or bone. On some cases, it could also be caused by pregnancy.

The three common causes of sciatica are spinal disc herniation, spinal stenosis and piriformis syndrome. In a spinal disc herniation occurs when a person suddenly bends or twists their waist. When the spinal disc is herniated, it can press on a nerve and cause swelling on the surrounding tissues, which further progresses on the nerve. With lumbar spinal stenosis, the space for the spinal cord is narrowed. It pinches and irritates the nerves including the sciatic nerve. Piriformis syndrome is a condition wherein the sciatic nerve goes through the piriformis muscle instead of underneath it. When this muscle is overused or injured in people with this syndrome, it compresses or strangles the sciatic nerve, causing lower back pain.

In order for lower back pain to be treated, it needs to be diagnosed first. Checking for the symptoms, along with a physical exam and medical history will help with the diagnosis. Diagnostic tests such as electromyogram, X-rays, MRI and CT scans are helpful for determining what the exact cause is.

There are several treatment options for sciatica. Aside from treating the underlying cause, medications and physical therapy are also helpful. The main goal of medications is the relief of pain and inflammation. On the other hand, physical therapy focuses on strengthening the back. Lower back stretching and conditioning exercises greatly help people with their recovery. Although bed rest is not an absolute essential for recovery, it still helps relieve symptoms and it is still being encouraged. On some cases, surgery is needed to treat sciatic nerve pain. It is indicated for persisting and chronic sciatica that is due to a compression of a nerve in the lower back area. Other times, specialists on pain management are consulted to help people treat with chronic sciatic nerve pain.

By Health Care on October 29, 2011 | Back Pain | A comment?

Chronic Back Pain Symptoms

The most common symptoms of back pain may be continuous or may occur only in certain positions. The pain may be aggravated by coughing, sneezing, bending, twisting, or straining during a bowel movement. The pain may occur in only one spot or may spread to other areas, most commonly extending down the buttocks and at times into the back of the legs. Chronic back pain symptoms may include splinting muscle spasm, antalgic (bent) posture, muscle weakness, inability to stand on heels or toes or difficulty in rising from a sitting or lying position. Whatever chronic back pain symptoms you may be exhibiting, the following exercises for lower back pain will strengthen your back and alleviate your pain long term.

1. Lie flat on the floor in a relaxed position. Bring your right knee toward your chest, clasping your hands around your knee. Pull your right knee toward your chest firmly and, at the same time, forcefully straighten your left leg, and hold for three to five seconds. Then relax and repeat at least five times. Repeat the same procedure with your opposite leg.

2. Lie on the floor with your knees bent and your feet flat on the floor and your arms at your sides with your palms down. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back. Slowly raise your low back and buttocks from the floor and hold for five seconds. Relax and repeat this procedure for at least five times.

3. Lie on your back with your knees bent and your feet flat on the floor, your hands at your sides and your palms down. Tighten the muscles of your abdomen and buttocks as if you are pushing your lower back flat against the floor. Hold for five seconds, relax and repeat a minimum of five times.

4. Lie on the floor with your knees bent and your feet on the floor, with your arms at your sides. Bring both knees to your chest, clasping your hands around both knees and pulling firmly towards your chest. Hold for five seconds, relax, and repeat at least five times.

5. If your chronic back pain symptoms are so severe that you are unable to lay on the floor, another set of exercises for lower back pain can be performed from a chair. Sit on the edge of a chair with your knees separated slightly and your feet flat on the floor. Keeping your back straight, bend forward and place your right forearm on your right thigh. Extend your left arm up toward the ceiling, and, while exhaling, turn and look up at your left hand. Hold for three breaths, and repeat to the other side for a minimum of five times each side. Next, increase the stretch, bend forward to place your right hand along the outside of your left foot and repeat the same exercise as above.
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6. Lie on your back with your hips and knees bent and your feet flat on the floor. Roll your knees from side to side, but do not roll far enough to cause back pain. Perform this exercise as long as it remains comfortable to you and relieves tight, sore, chronic back pain symptoms.

These are just a handful of exercises for lower back pain. Long term, consistent application of these exercises will strengthen your back and eliminate chronic back pain symptoms. Other things you can do in addition to the exercises for lower back pain are to sleep on a firm mattress and place a pillow under your knees when you are lying on your back. If you are lying on your side, place a pillow between your knees. Lose weight if you are overweight, as this puts less strain on your back and muscles. To reduce the strain put on your back, don’t push with your arms when you move a heavy object. Turn around and push backwards so your legs take the strain. Bend your knees and hips and keep your back straight when you lift a heavy object. To prevent any chronic back pain symptoms avoid lifting heavy objects higher than your waist or altogether. Hold packages you carry close to your body, with your arms bent. Bend your knees when you bend over and try and sit up straight while seated.

If you follow these tips in addition to performing the exercises for lower back pain, you should be able to eliminate your chronic back pain symptoms and live a productive, pain free life.

By Health Care on July 7, 2011 | Back Pain | A comment?

Back Pain – The Social Burden

The magnitude of lower back pain and neck pain in terms of suffering, medical costs, lost work time and wages, and disruption in the quality of life is absolutely staggering. Thirty-five million Americans are affected by these afflictions and the problem accounts for the country’s greatest health care expenditure, at $60 billion annually. Lower back pain and neck pain are the second most common reason for medical office visits(just behind the common cold) and the number one cause of lost work time and disability claims. Each year, 83 million days of work are lost, and back and neck pain sufferers spend 200 million days in bed. These patients spend almost two and a half times as much on health care as other patients, but those costs vary dramatically depending on socioeconomic and demographic influences and not on the condition itself. Lower back pain is the most common cause of inactivity in people under the age of forty-five. It is time we gave this epidemic our full attention. By doing so, we can help to loosen its grip on our society.

If you are like most people who have either lower back pain or neck pain, you have probably tried several different therapies over the years and have sometimes received some temporary relief. You have also gotten several different diagnoses, various explanations, and conflicting opinions, some from medical professionals and many, many more from well-meaning friends. The only things that remain constant, however, are your confusion, your frustration, and your recurring lower back or neck pain.

Well, there is help for your affliction and it is probably closer than you could ever imagine. Now, because wedging yourself into an uncomfortable chair and then not moving your neck is the last thing that you want to do when you are in pain, I will be as brief as possible. You must find the combination of therapies that is right for you, and at Sciatica Exercises we will help you to do just that. If you leave your care to someone else–someone who has maybe two hundred other patients to think about or someone whose understanding of back pain and neck pain hasn’t changed since medical school twenty years ago–here is what you are likely to get.

See a general practitioner, and he will probably prescribe pain medication and maybe a muscle relaxer and tell you that the pain will go away. If it doesn’t, he’ll refer you to an orthopedist. Orthopedists most often prescribe anti-inflammatory medication and physical therapy and tell you that the pain will go away. If it doesn’t, he will refer you to a neurologist, who will run a battery of tests and then repeat what both of the other doctors have already said. Next up you have the surgeon, and if you make it to this point, the surgeon will undoubtedly repeat what everyone else has already told you and if the pain persists, the surgeon will want to operate.

Try the alternative care route, and you will find that the chiropractor will prescribe manipulation and adjustments. The acupuncturists will needle you. Massage therapists will rub a little, and though massage feels good, it has not been shown to influence the outcome one bit. Psychologists and psychiatrists–well, let’s just say that blaming your parents, your spouse, or your boss won’t make anyone feel better physically.

Now, it is not my intention to sit and bash respectable professionals, and there may be times when you will need some or all of them, but it has been my experience that they just have a hard time seeing beyond their own practices. So, if you really want help, and you do not mind doing some of the work yourself, then you need to do the necessary research to make an informed decision about your pain. After all, it is your back.

By Health Care on June 22, 2011 | Back Pain | A comment?

Causes Of Gluteus Maximus Pain

There are three gluteus muscles that control both sides of the buttocks: gluteus maximus, gluteus medius and the gluteus minimus. The largest and most superficial of the three is the gluteus maximus, composed of a broad and thick fleshy mass which makes up the large portion of the buttocks. The gluteus maximus are the muscles attached to the coccyx and to other bones in the buttocks. The tightness of this muscle or a spasm can cause gluteus maximus pain especially when you raise yourself from a sitting position. You don’t normally feel the pain while sitting and the pain is normally felt on just one side of the buttocks.

Sitting, walking or other ambulatory functions make full use of the gluteus maximus and the other gluteal muscles. It helps the upper body to bow and bend and works to outwardly rotate the hip. Gluteus maximus pain can be caused by injury to the butt muscles and can interfere with the ability to walk, sit or stand. A number of other activities can cause gluteus maximus pain but the most common are work related chronic positions. The gluteus muscles extends the legs as their primary full time work, but when they support and stabilizes sitting positions for a long time like whole day typing work or long distance driving, they can send pain signals.

Injury to the gluteus maximus happens when professional runners do not take the time to stretch the hamstrings in training. Professional athletes and people engaged in strenuous exercises should focus on stretching the hamstrings first because all our muscle systems are interconnected. In some competition, it has been found out that when runners crumple to the ground, the hamstring muscles gave out. Over stretching can rip and tear muscle fibres, causing gluteus maximus pain which may require a lengthy recovery. Not stretching and warming up on the other hand before an athletic activity or other strenuous work can also cause injury to the gluteus maximus.

Most gluteus maximus injury is relieved by three kinds of treatment: hot compress, cold compress and rest. Physical therapy, massage and creams and gels may also be able to heal injury to the muscles. Gels with eucalyptus and other heating and warming formulas are especially helpful. Gentle massages can aid in the healing process but it should be done carefully as the massage may also cause tears in the muscle fibres. On examination, a person complaining of gluteus maximus pain will have muscle spasms, stiffness of the joints and tenderness of the lumbo-sacral joint.

Resuming normal activities is recommended for people with back pains, but they should be conducted without further strain and stretching. The normal activities should be resumed gradually guided by the threshold of pain, and only after acute pain is gone. Prolonged bed rest is no longer recommended and has been known to delay recovery, so after a few days except when pain is really unbearable, the patient should already be up and about.

Pain relievers and nonsteroidal anti-inflammatory drugs or commonly known as NSAIDs provide relief for pain while muscle relaxants prove helpful in some patients. Applying around 104 degrees heat pads can be very helpful and may be more effective than medications; although some doctors recommend a change from hot to cold packs in 3 minute sequences two or three times a day. Also helpful are support belts, corsets or braces worn for brief periods.

Sleep plays a vital part in the healing process. It may be difficult to sleep while suffering from pain, as most pains tend to intensify at night. Taking a warm bath before bedtime and doing some relaxation techniques to help promote sleep will help.

The sciatic nerve runs into thighs and down the legs and into the foot. If the sciatic nerve gets inflamed this can be felt as gluteus maximus pain but in actual fact it is the sciatic nerve that is giving the pain. Sciatica is a symptom of other medical disorders. This condition should be addressed as the cause of the sciatic nerve pain could be a problem with the piriformis muscle such as piriformis syndrome.

By Health Care on May 17, 2011 | Back Pain | A comment?

Relief From Lower Back Pain

How To Achieve Fast Relief From Lower Back Pain

Your spine carries the entire weight of your upper body including your head, which can weigh about 5kg (2.3lb). The spine is supported by groups of muscles and like any structure, this complex integrated composition is restricted by its design as to what it can carry.

Would you load a 1 Ton pick up truck with 1.5 Tons and expect it to last its natural term of life?

Comparing the spinal anatomy to a mechanical structure suggests that like anything mechanical, it requires servicing to work efficiently for a long time. Unfortunately, we cannot inject oil or replace worn parts of our spines at will so the only way we can service our mechanical back is to maintain a reasonable weight, eat a healthy diet and keep the core muscles strengthened.

Most back pain, especially lower back pain, is caused by muscle strain. Simply by sitting, the muscles are in use to prevent you from falling over. Stress, anxiety and depression are frequently linked to back pain. Stress causes muscles to contract, which reduces blood flow to the tissues and often leads to pain. Stress hormones can heighten the perception of pain.

HOW then can we achieve fast relief?

An EPIDURAL STREROID INJECTION is a common spinal injection, often referred to as a nerve block. It uses a steroid combined with a local anaesthetic, which is injected into the epidural space (this is the space between the membrane covering the spinal cord, known as the “Dura” and the wall of the spinal canal). The medication travels up and down the epidural space to coat the spinal nerves and facet joints near the site of injection.

The procedure will be performed by a suitably trained clinician and results may vary with many patients experiencing instant pain relief, which can last from a few weeks to a few months, depending on the cause of the back pain. In some cases the injection is ineffective. It can take several days for the steroids to effect pain relief as they gradually reduce inflammation.

The main goal of this type of pain relieving strategy is to assist the Para spinal muscles to relax. As mentioned above, when muscles contract, they reduce the blood flow to the tissues and like a bruise, pain is experienced.

It must be stated although it should be obvious that pain emanating from a damaged spine, be it from trauma or degeneration, will not be relieved for long if at all. Irrespective of the cause, it is always a good idea to have your doctor prescribe some simple core muscle strengthening exercises as part of the servicing agreement you should have with your spine.

By Health Care on December 17, 2010 | Back Pain | A comment?

Kerry Back Pain

Back pain in Kerry is possibly no different than in other counties in Ireland and is most common in the winter months due mainly to our wet damp climate. For thousands of years people from all walks of life suffer from back pain and this can be so severe that in some cases people are confined to bed or not being able to work and totally destroys any sociable occasion.

Back pain may be caused from a simple sneeze, lifting items in the incorrect manner, sports injuries, or sitting at your computer all day in the incorrect posture position. Whatever the cause of this severe pain, something that would ease the pain would be welcome for any sufferers as I know from having injured my back on several occasions.

Treatment for back pain comes in many different forms form serious surgery, painkillers, exercise and one treatment that I found to be very beneficial, a Massage. However, even though this can be a costly method of treatment, over time, the benefits outweigh the costs at the time of your injury. During the time I was off work with my back pain, I did some research and came across the Homedics Back Massagers. This is a wonderful piece of equipment and costs less than two visits to any physio therapist.

Homedics Back Massagers are designed to fit on almost any chair and provides a massage to both lower and upper back with its two kneading like tools. There are two sets of these tools one for lower back and the other for the upper back which can be operated together or individually also you can stop the movement of these tools if you want to pinpoint a particular area of the back. Another big advantage with the homedics back massager is the fact that while the treatment for your back pain is in progress you can flick a switch which applies a soothing heat source to the treatment area.

Did you ever drive a long distance and at the end of your journey feel stiff and sore or after a hard day’s work digging the lawn, imagine if you could sit on your chair and have your very own back massager moving up and down your back with heat ironing out all those knots. You don’t have to have a back pain to use homedics back massager but it can be very beneficial if you have or if you just want to release the stress in this fast moving world.

I believe this pain relief system could benefit the Kerry back pain sufferers and at least start them on the recovery road.

By Health Care on December 2, 2010 | Back Pain | A comment?

Lower Back Pain Relief

Individuality is something which modern society prides itself on, yet it may be surprising the number of elements people have in common on a daily basis. Most individuals stick to a three meal a day habit because that is how we were raised to perceive dietary requirements. Several follow the routine of the nine to five work atmospheres because seeking alternatives would go against the norm. Also, several people blindly accept that there is no real solution, because that’s the way it has always been. With all the advancements that have taken place in medical science, there is no reason that medical professionals have not figured out a solution when it comes to back relief pain help.

The reality, however is that there is a very good reason these experts have not sought a permanent solution to the ailment which is back pain. In no other medical industry do experts find such a profitable opportunity to continue the use of temporary solutions and people blindly accept that this is their only solution to lower back pain relief.

Millions of dollars are spent every year by customers on temporary pharmaceutical solutions and pain killers to alleviate back pain. In medical professions like chiropractics, the professionals depend on the regularity of repeat business in order to continue to profit off of one of the most common ailments in the world. If a real solution for back relief pain help was to be found, chiropractics would lose a tremendous amount of their business and the pharmaceutical industries would lose millions.

You’ll notice a theme in relation to lower back pain relief, if you assess the present solutions provided for back pain. When you get a chiropractic adjustment you feel fantastic afterward because the professional has readjusted your back into its proper alignment. Overtime though you start to feel the pain coming on again until you should seek the same type of adjustment to accomplish back relief pain help. Rather than accepting blindly that back pain is an element of life, the question that must be derived is what caused your back to revert back to that state of pain. The answer to this is found through the poor habits individuals have in relation to their every day routine.
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Back pain has become a bad habit as individuals continue to practice these poor habits and pass them onto the next generation. Whether these habits are a result of the way you sit in your sedentary lifestyle or the way you walk from location to location, they put constant strain on your back which results in the pain which so many experience.

By Health Care on November 13, 2010 | Back Pain | A comment?
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The Keys to Back Pain Relief

Back pain is a common problem faced by many people these days. According to research, an alarming figure of about 80% of people suffer from this ailment each and every year. It can be an extremely painful experience and can put a stop to a person’s daily activities. The back is like a powerhouse for the entire body. From containing the central nervous system to holding the weight of the entire body, the back plays a very important role. There are two major parts in which the back can be classified; the upper back and the lower back. While the upper back holds the majority of the nervous system and is surrounded by big and strong back muscles, the lower back on the other hand holds the lumbar spine and balances your entire body weight. Due to its physical arrangement, the lower back is under constant pressure throughout the day. The lower back muscles not only help carry the weight of the body but also assist in almost all activities of the body including bending, twisting, or turning.

Because the lower back muscles are under constant stress, they can sometimes develop a strain. This is also referred to as a pulled back muscle. When this happens, it can cause immense pain and can limit the daily activities of the body to a minimum. Lower back muscles are the core supporting muscles and can also get injured while lifting heavy items. This happens when the lower back muscles are weak and get ruptured under heavy pressure. It is therefore, always advisable that during any heavy lifting to try to direct all the pressure on the leg muscles as they are stronger. This way all the pressure is carried by the legs leaving your back muscles safe.

Minor injuries of the back muscles can be healed naturally and to get faster relief from the pain, an application of a muscle rub or an ointment on the inflamed area can help relax the muscles. But for a major back condition such as a slipped disk or an injury to the nervous system, seeing a doctor is mandatory. A doctor can diagnose the problem in a much better way and can prescribe the required treatment. Apart from that, back pain can also arise due to old age and medical conditions like osteoarthritis.

Frequent stretching and regular exercise for your back can help the back muscles grow stronger and also help in curing back pain. Take care of your back and it will take care of you!

Sciatica Pain Relief Methods

Sciatica is the term that is usually described for pain that is generated from the sciatic nerve. Sciatic pain relief is possible, but first it’s important to understand the causes of the pain, which include standing or sitting for long periods of time, heavy exercising or weight lifting, as well as over exerting yourself. If you’re not sure if you have sciatica, a doctor can do tests to determine your condition. If you do have sciatica, there are various methods of treatment and pain relief methods that you can use to get rid of this pain.

1. Visit a physician – Not only will you be able to help determine the severity of your sciatica pain condition, but you will also be given proper treatment to help cure the problem. This can be as easy as relaxing and taking it easy for a while, or as difficult as prolonged physical therapy. A physician can also prescribe you medication if your case is serious enough. Sciatica pain relief differs in each individual and a doctor will help decide the best route for you to take.

2. Over the counter medication – If you’d rather take care of the problem on your own without visiting a physician, you can always get over the counter medication that will help control the pain, give you sciatica pain relief, and also help with the inflammation.

3. Physical therapy – One of the most popular methods to relieve sciatica pain is to do physical therapy. There is a broad range of workouts and exercises available that help the body to restore it’s lost strength. Stretches are also very popular for sciatica pain relief. Physical therapy cannot help your own individual body anatomy, but it can help restore oxygen to the proper areas that have been oxygen deprived, as well as help with the leg or back pains that you are experiencing.

4. Surgery – although surgery is not usually recommended to treat sciatica pain, it is sometimes the only alternative left for people who have a very serious condition and can’t prevent the suffering with any other methods. Surgery for sciatica pain relief can can be very painful, and it can also be dangerous because it deals directly with the nerves and nervous system. Only a license physician should be able to make the decision on whether this is the right method for you.

Whichever method you choose, sciatica pain relief does not come overnight. It can be a long, drawn out process and you must have patience if you want to cure this ailment for good. Like any other pain relief method, if one doesn’t work for you and your particular condition, it’s easy to try another method. Good luck!

Chiropractic Care For Children

The discipline of spine manipulation is another term for chiropractic. Because the spine connects to your nervous system and most system organs, anything wrong with it will probably need some manipulation of the spinal column in order to promote healing. This is how most people understand this healing method. It has been proven safe and effective, especially as any licensed chiropractic doctor will be highly trained and skillful. For many years, people favor the use of this scientific healing technique. Although there are a lot of controversies about it, today, both medical practitioners and chiropractors are working together to provide care for people’s health problems.

Although chiropractic is proven safe for adults, there are questions about its safety for children. As per government regulation, chiropractors are allowed to handle pediatric cases. In fact, chiropractic has a branch that specializes in healing children. Usually, chiropractic care for children is needed when they have dysfunction on the neck, back, or spine. However, special care is observed for these young patients because there are body conditions and structures that are unique to them.

There are parents who observe misalignment on their baby’s back. Usually, this is caused by trauma during birth and this is one of the more specific reasons to do chiropractic maneuvers on a child. There are other cases as well that would warrant chiropractic intervention.

Kids who are exposed to physically exhaustive activities such as sports could also result to conditions that may be helped by chiropractic treatments. It may not necessary to obtain chiropractic care, however, but for extreme cases in which the child actually experiences troublesome discomfort in the body, a chiropractor can surely help provide relief.

Common spinal dysfunctions that occur in kids may manifest as any of the following:

  • Abnormal sleeping patterns
  • Misaligned shoulders
  • Limited mobility of the head or neck
  • Recurrence of ear infection
  • Scoliosis
  • Constant headaches
  • Bedwetting
  • Persistent colds
  • Breastfeeding difficulties (for infants)

Sometimes, spinal problems may exist without visible physical symptoms but if a child is physically injured in any way, parents should go out of their way to check if there are more serious consequences of the injury. Getting chiropractic help will surely help. Depending on the specific condition of the child, seeing a medical doctor may be recommended by the chiropractor himself.

It is very important for parents to be open-minded about their children’s development, especially on matters of health. Although chiropractic was once dismissed as quackery, this has long been disputed and it is now widely recognized by the medical community.

Pool Exercises to Help Back Pain

Being the 2nd most common neurological disorder in the US, back pain affects almost every individual’s life in some way or another. Whether you are an office worker or a house wife, back pain can interfere with your normal life anytime. This can sometimes be highly frustrating for both you and your doctor. As far as the causes are concerned, back pain may result from an internal injury in the bones or muscles, spinal problems, abnormalities in certain abdominal or pelvic organs, issues related to the kidney or ovary, different forms of infections and several other health-related problems. Recent surveys have revealed that about 80-85 percent individuals suffer from back pain at some point in their lives, making it rank as the third most expensive treatment in America.
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No matter what causes the pain, getting rid of this awful condition is extremely important to live a normal life. Now, there are a variety of treatment approaches to relieve pain in the back that commonly involve chiropractic, bed-rest, medications, ice or heat therapies, exercises and, lastly, surgery. Experts believe that exercise serves as the most successful approach to speed recovery from back pain and water exercises in particular, are becoming increasingly popular in relieving and relaxing people suffering from the condition. By providing the safest conditions for healing back injuries, water can significantly reduce the stress in the back while supporting the weight of the body.

Pool/water exercises have proved to be an excellent way of strengthening the back muscles without causing additional inflammation or pain. Here are a few back pain exercises that have proved to promote successful recovery in a considerably shorter period.

Warming up before performing any kind of pool exercise is greatly essential as it lets the heart rate and body temperatures adjust to the level required for the exercise. The warm up session normally takes around 5-10 minutes and usually involves performing the planned exercise movements in a slow manner. Remember, there are various forms of pool exercises and no matter which exercise you go for, missing the warm up session can prove to be a big mistake.

You can start your session with a simple pool exercise by standing in water at the mid-chest position. For around two seconds, stand on the tip toes and then return to your original position, which should be followed by standing on the heels for a period as long as 2 seconds. Repeat the two movements twenty times. Then, there’s another simple pool exercise involves standing at a distance of around twelve inches from a side wall, having the toes separated from the wall. Try to adjust in a sitting position with the back leaning against the wall and then return to the previous position. You can even move in a backward direction for reaching the wall. This exercise needs to be repeated at least, ten times. Moreover, you may consider performing an unusual yet effective form of exercise. Stand with your body immersed into the water up to the level of the chest, lean forward in a slight manner and start running for around 5 minutes at minimum.

Some pool exercises use the float belt, which helps in holding your body upright while keeping you from sinking. There’s an effective exercise that requires you to pedal the legs in the pool in a bike-riding manner. You need to bicycle for about five minutes in each of the two directions i.e. backwards and forwards. Furthermore, you can perform another exercise that has proved to be quite effective in building the leg and hip muscles. The exercise basically involves performing around fifteen kicks. All you need to do is keep a leg straight while kicking up the other leg. When performing back pain exercises, working the abdominal muscles is highly recommended. To fulfill this requirement, you may consider a simple exercise that requires you to bring your knees up to the chest and then return to your original position. Performing the exercise ten times can significantly help relieve the pain in the lower back.
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Once you’ve performed these exercises, don’t forget to cool down by slow walking within the pool for at least five minutes. Remember, stretching your leg and hips is necessary for readjusting the back muscles to their usual resting positions while preventing additional soreness.