Lower Back Pain Relief – Self Treatment

Every bone in our body, every muscle and fiber, plays a part and interacts with each other for us to be able to move around pain free and effortlessly. If we hurt ourselves in any way and any of these vital parts is damaged or disrupted it is highly likely we will experience some kind of back pain, in some cases even severe back problems. Problems like fractures to bones, disks or muscles, broken backs or as in my case slipped herniated disks. With one exception being disease, almost every back pain condition is caused by incorrect movement or continuous strenuous activities and actions.

The complexity of the human body makes it hard to pinpoint the cause for back pain. Various aspects of our makeup can lead to back pain as the connective tissues, the central nervous system and spinal columns all interact.

Even though many succeed, there are a high risk that surgery can lead to major complications, including severe back pain. Even if you damage a shoulder ligament, you can take measures to avert surgery and relieve your pain through self treatment and exercise.

The most common cause of back problems is obesity. Being overweight is stressful and strenuous one our ligaments, joints and muscles throughout our body. By choosing correct fitting, comfortable shoes and loosing weight, we would be able to relieve the strain and even reverse the problems.

How To Relieve Pain From Herniated Disks

It is possible to learn how to lean and bend correctly, lift heavy without disrupting or hurting your back, curl to relieve pain, lose weight if we need to, wear correct fitting comfortable shoes, and o much more.

It is possible to reduce pain and agony from herniated slipped disks when curling up in a proper fetal position.

How To:

Lay down one your side, preferably with a cushion or pillow under your head for comfort and curl up your knees to your chest. Place a cushion or pillow between your knees to avoid pressure or discomfort. Do not fold to tightly and keep your hips down.

Low Back Pain Survival Guide – Review

I would like to give you my review of a great resource of information for learning how to relieve back pain. It is a book called “Low Back Pain Survival Guide” By Morgan Sutherland.

This book talks about causes and reasons for different kinds of back pain. Explaining how the can occur and shows how you can relieve pain and discomfort in the problem areas of your back and fitting these remedies into our daily lives.

The author Morgan Sutherland shows the reader how to correct your posture while standing and sitting. Gives you a number of back strengthening exercises with the help of stretching, toning and using resistance bands. The language is easy to understand with clear instructions and diagrams.

I have tried a great variation of remedies to help when my back problems are acting up and this book is one of the greatest resources i have come across so far. I have been using the program outlined in Morgan’s book time and again and I can honestly say I haven’t felt this good in a long time.

You can get the complete information about the book and several bonuses all in digital form here.

If you are like me and rather have a paperback copy of the book you can find it here.

Back Pain And Inappropriate Shoes

Wearing the wrong kinds of shoes can make your back feel stressed. Inappropriate shoes can hurt our posture and give an unnatural curve in our back, which probably will cause back problems sooner or later. For instance, high heels will cause your weight to move forward, corrupting the posture and arches of the back and eventually pain will follow. This is a condition called spondylolisthesis.

The best recommendation for appropriate shoes is orthotic/orthopedic shoes that will support our feet and help the joints and muscles in our knees, hips and back. Using orthotic shoes has proven to help correct our posture, the natural curve in our spine and reduce aches, pains and even injuries related to the abnormal conditions. If you suffer from a diagnosis such as osteoporosis, gait or other back pain supportive orthotic/orthopedic shoes can be of great help, relief and benefit.

Stretching To Avoid Back Pain – Find Relief

In addition to appropriate fitting shoes, stretch workouts, practicing leaning, sitting and lifting the correct way is also imperative to reduce and relieve our back pain problems.

A misaligned spine can lead to back pain. When we are lifting, leaning or sitting incorrectly we are misaligning our spine and hurting our back. Too many of us (me included) are or have been lifting heavy while relying on our back to hold the weight. To lift proper, the use of our legs is extremely important, the strength lies in our thighs and buttocks, our largest muscle groups. Do not lift at a distance, try to keep the weight as close to the body as possible to avoid injury or strain in your back.

Stretch exercises is a great way to avoid and relieve back pain because it promotes fluid and blood flow in our muscles, this is helping the body to flush away toxins and promote healing if needed.

  • Hamstring Stretch

Lay down on your back on a firm surface, like the floor. Grab the back of your leg with both hands above your knee or as high as you can reach. Keep your hips on the floor and gently pull your leg toward you, keeping it as straight as possible.

Hold that stretch for 30 seconds, twice for each leg.Be sure to keeping your abdominal contracted while bringing your legs up, to keep your back from straining.

  • Knees to chest stretch

Lay down on your back, keep your knees bent, feet to the floor. Keep your abdominal contracted and with both hands pull your left knee to your chest.

Hold the stretch for 20 seconds.

With your abdominal contracted, try to straighten your right leg for a deeper stretch. If you feel any discomfort in your back, leave your right leg bent. Do this stretch with the other leg for 20 seconds. Repeat twice for each leg.

  • Back Hip Muscle Stretch (Lying Down)

Lay down on your back with your knees bent and feet to the floor. Contract your abdominal, cross your left leg, rest your foot on the right knee and flex your foot. Put your hands behind your right knee and pull it towards your chest.

Hold this stretch for 30 seconds and then repeat with your other leg.

You can do this same stretch sitting on a chair. Come to the edge of the seat and sit up tall. Keep your feet flat on the floor and your knees in a 90 degree angle. Contract your abdominal and place your left ankle on your right knee, flex your foot to protect your knee joint. Gently place your hand on your knee, pressing it down slightly. If you do not feel a stretch in your back hip muscle try leaning forward a little.

Hold the stretch for 30 seconds and repeat with your other leg.

  • Thigh Muscle Stretch

Lay down on your left side, rest your head on your arm and a slight bend in the left knee. Contract your abdominal and seize hold of the top of your right foot bringing your heel toward your glutes.

Hold stretch for 10 seconds.

Try to straighten your leg for a 6-second count, but hold it in place with your hand. Relax and stretch your heel toward your gluts again for 30 seconds. Repeat on the other side.

  • The Plank.

Get into a plank position on the floor with feet hip width apart placing your elbows directly under your shoulders. Contract your abs and try to pull your belly button toward your spine. Keep your back straight and engage your legs and glutes the entire time.

Hold this pose for 1 minute if possible. If it is too hard, stay in this position for as long as you are able and work yourself up to a minute.

  • The Side Plank

Lay on your side with your forearm on the floor under your shoulder, stack one foot on top of the other. Contract your abdominal and press your forearm into the floor to raise your hips, so that your body is straight from your ankles to your shoulders.

Hold this pose for 30–60 seconds. Repeat on the other side.

  • Bird Dog

Get down in an all-fours position, contract your hamstrings, gluts, and lower back. Lift up and straighten your left leg and right arm while maintaining proper alignment.

Hold for 10 seconds, go back to starting position and do the stretch again six times total.

Switch and perform the exercise on the other side, six times, 10 second holds.

  • Glute Bridge

Lay on your back with your hips and knees bent to 90 degrees with your feet flat on the floor. Place your arms by your sides, palm to the floor. Take a deep breath in, and as you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line.

Hold this pose for 4 seconds and repeat 15–20 times.

Self-treatment for Back Pain Relief

So to sum it up, I am no fan of surgery or medical treatment, I greatly believe in self-treatment and have found amazing help in simple stretching exercises that can be done in the comfort of my own home.

I love walking, (leisurely or power walking) and that is also a fantastic exercise for strengthening your back, but it is imperative to have supportive, appropriate shoes so you won’t hurt, strain or injure your back further.

Now.. Get to stretching, people!!



Leave a Reply

Your email address will not be published. Required fields are marked *