Do you suffer from back pain? Is it more in the shoulder or neck, maybe it's the lower back? Are you seeking any treatments to help alleviate the pain and heal the affected area? Massage chairs have stepped up to offer a variety of treatments and offer Hawaiian massage. Hawaiian massage uses long, flowing strokes, some deep tissue and in some cases stretching. The Hawaiian massage can be a great treatment for back pain in the lower back, shoulders and neck.

Hawaiian Lomi massage means "Loving Hands" to represent working gently, yet deeply to relieve those problem areas. The Lomi Lomi massage is a holistic massage used throughout the entire body, but it is particularly effective up and down the spine. The Lomi Lomi massage originated with the ancient Polynesians and then was further developed by the master healers of Hawaii.

These ancient practitioners saw the total energy flow through the body. They say that energy flow was sometimes hindered in certain regions, yet flowed in others. In time a holistic approach to healing and well being was developed. But specifically what they found was areas of energy blockage could be manipulated. With the development of different massage techniques, the energy flow of the body could be restored. This restoration brought back balance to the body.

Hawaiian massage uses flowing, rhythmic motions that help to loosen and elongate muscles. These rhythmic motions feel like waves moving about the body. These full body strokes help to release blockages to the energy flow in the body, releasing tension and soothing aches and pains. The swaying motions are also coupled with more pressure to work deeper into the muscles. The Hawaiian massage helps to bring back flexibility to sore and aching muscles and tendons.

The premier massage chair brands like Panasonic and Omega have Hawaiian massage therapies. Panasonic has a full Hawaiian massage program in some of their recliners. Omega has Hawaiian massage therapy with gentle swaying motions. The gentle swaying motions help to loosen the muscles around the shoulder and neck. This releases stiffness and built up stress. The gentle swaying motion is effective for loosening the compression on the lower back. These flowing strokes of this massage help to lessen the pressure on the discs elongate the muscles and release built up tensions.

Massage chairs have come a long way over the years. The technology that is integrated into these mechanical masseuses is nothing short of impressive. Most massage chairs have the capability to perform an array of massage therapies. Hawaiian massage has certain advantages for relieving stress, tension and aches in the back, neck and shoulders. Let the "Loving Hands" of these robotic masseuses show their fondness for relieving your aches and pains.

This is a story about what happened to a mate of mine who showed me the radiologist's report from the X-Ray of his back.

There is a central disc protrusion with a focul annular tear... facet joint arthropathy and ligamentum flavum hypertrophy... there is a dics bulge which is paracentral to the left side and extended in to the foramen and far laterally... there is mild crowing of the cauda equine... there is no evidence of spinal canal stenosis... blah, blah, blah.'

So what is an ordinary person to make of this gobbledegook?

Well, it's extremely difficult to make anything of it. You can Google 'ligamentum flavum' and discover that it is 'a strong ligament that connects the laminae of the vertebrae.'

Then you need to Google 'laminae of the vertebrae' and find that the laminae are 'two flattened plates of bone extending medially from the pedicles to form the posterior wall of the vertebral foramen. The Pars Interarticularis is a special region of the lamina between the superior and inferior articular processes. A fracture or congenital anomaly of the pars may result in a spondylolisthesis.'

Then you'd need to Google 'pedicles', 'vertebral foramen', 'Pars Interarticularis', 'lamina' and 'spondololisthesis'... and on and on it goes. You need a PhD in Latin, surgery and probably rocket science to work all this out. Certainly it will take you a long time to get full bottle on it.

Is all this asking too much of an ordinary bloke with a crook back? You betcha.

Anyway, as part of my research I went looking for images and found a diagram on which the Ligamentum Flavum waqs highlighted.

At least I now know where the Ligamentum Flavum is, though I can't tell from the radiologist's letter what has caused the hypertrophy - which for those who don't know what 'hypertrophy' means, it means 'it's got bigger'.

Why has the Ligamentum Flavum got bigger? That is the burning question.

It is a pity that the radiologist does not address this issue. Radiologists must see these things all the time. You'd think that sooner or later they'd want to know what the cause of the hypertrophy was, just out of interest.

But what is the cause of it getting bigger and inflamed? I've searched high and low and can't find the answer to that.

But what all this points to is that the radiologist's report is certainly beyond the limits of an ordinary explanation for an ordinary bloke to understand. It's pretentious. It's medical grandstanding. It's useless to the consumer who wants to know in straight forward terms

1. What's wrong?

2. What caused what's wrong to go wrong?

3. What he or she can do to restore poor function to good?

The radiologist has not answered any of these questions, just looked at an X-ray and stated a few facts.

The information to the consumer is useless.

But, and I beg the question again, what does the average bloke do with this information.

Well, of course the information is not for him is it? It's for his doctor.

Now I understand that the doctor is meant to read the report from the radiologist and ascertain the cause.

Most can't do that.

In the case of my mate, the doctor certainly didn't do that. All that happened was that he was told that it was probably not necessary to have an operation to cut off the disc protrusions, and to go home, lie on his bed and bring his knees up to his chest. He was also sent over to the chemist for a packet of anti-inflammatory pills and some Panadeine Forte.

End of story. Case closed; at least until it gets worse and it is time for the scalpel.

SEARCH FOR THE CAUSE So what is the cause of the problem?

Well somewhere along the line there's a good chance that muscles attached to the pelvis have become weak and/or tight causing the pelvis to tilt and twist. (Coupled with this, the muscles of the front, back and core of the trunk have become weak and can't support the vertebrae in their correct alignment.)

You can work out which muscles are tilting and twisting the pelvis by taking note of your ability to sit up straight against a wall.

If you can't sit up straight in this position, with your bottom close to the wall, your hamstring and calf muscles are too tight - usually hamstrings. Try it and see. If your bottom is well away from the wall, as in the second diagram, it means your tight hamstring and calf muscles have tilted your pelvis backwards. If that has happened the 'S' shaped curve of the spine will have become a 'C' shape. The bones are out of alignment. You feel the pain. The pain is telling you to get back into alignment by loosening off calves and hamstrings.

If you can't sit up straight in this position your buttock muscles are too tight. One buttock will usually be tighter than the other. Not only is your pelvis tilted backwards, but it is probably twisted around as well. The bones above it move out of alignment to compensate. Ligaments, tendons and muscles are stretched beyond their pain threshold. Discs start to bulge. You feel pain. The pain is telling you to get your body back into alignment by loosening off your buttock muscles.

You can also work out the likely cause of the problem if you have someone poke you in the buttock muscles while you are in the hip crossover and reverse frog positions

In hip crossover and reverse frog positions, people with back and neck pain will usually have tight buttock muscles. When poked in the buttock museles (with some vigour), people with low back pain may find the pain quite intense. One side will usually be tighter than the other, symptomatic of a pelvis that's twisted. The pain is usually a symptom of muscles that have been stretched beyond the pain threshold by bones that have been pulled out of alignment by muscles somewhere that are too tight.

Sounds a bit convoluted doesn't it? Well it is, but the search for the ultimate cause of back pain may indeed be a convoluted process that ends up with the cause of the pain being well away from the place in the back where it's painful. In fact you can count on that.

Of course, like most things, it's probably a bit more complicated than that.

THE MUSCULO-SKELETAL ECOSYSTEM

On a global level the body is an ecosystem, in this case a musculo-skeletal ecosystem and it stands to reason that a weakness or tightness in one part of the system may well lead to a problem in another part or the system; which is all the more reason to keep the musculo-skeletal ecosystem, strong and flexible.

WHERE DO YOU GO TO FROM HERE? Well, you need a set of set of strength and flexibility exercises designed to treat the cause of the problem - get the pelvis square and strengthen the muscles of your trunk, front, back and core. In the mean time stay tuned, highly tuned and remember, the cause of the pain is rarely at the site of the pain.

Many patients see me after ruining their chances for quick recovery from back and neck pain. They try to fix themselves at home using the wrong kind of care to help their spinal problems. They use heat, when they should use ice. They rest when they should move. Worst of all, they delay necessary care hoping their problems will magically disappear.

It's important to use ice early on in most cases of back or neck pain. Using ice from 5-20 minutes while protecting the skin with a soft cotton towel can provide quick relief. This is especially true if the injury is new or intense in nature. We see this care given to professional athletes everyday on TV. A football player will get ice immediately after an injury. Why not do the same for ourselves?

Later on, hot tubs or hot showers can be excellent for achy, old injuries and provide relief and increased mobility.

The old electric heating pad places potentially dangerous electrical currents near delicate injured tissues. Many scientists feel this interferes with the body's inborn healing potential. Heating pads temporarily mask pain, while prolonging the problem by disrupting the bodies bioelectrical repair systems at the cellular level.

Another old fallacy that prevents quick recovery is the idea that we must rest in bed when we have back pain. This myth is so entrenched, that even physicians who should know better, recommend bed rest. While this may feel good initially, it can lead to rapid loss of strength of the muscles around the spine that help keep it erect. Rapid de-conditioning leads to longer periods of intense pain and stalls the recovery process. Science has shown, that people who stay active with back pain, do better than those forced to rest in bed.

Of course the best way to mess your spine up and perhaps your entire life is to do nothing. Worry. Imagine the absolute worst as you let your spine deteriorate. Don't even consider calling a chiropractor that specializes in these injuries. Take ibuprofen and other medicines that undermine the integrity of the natural self-healing systems necessary for full recovery. Delude yourself into thinking "if one pill is good, many pills are better." Of course, this is a prescription for disaster.

It's shocking how often people don't use ice, remain active and avoid needless pain by calling a qualified doctor of chiropractic. Suffering prolonged back or neck pain due to the wrong kind of self-care is a tragedy that no one should endure.

Back pain and sciatica are treatable! Back pain and sciatica sufferers are not doomed to the surgeon's blade. A bad back can be dealt with effectively, without surgical intervention, if proper bad back strategies are implemented early and followed consistently.

Have you ever gotten out of bed and felt that nagging feeling in your back, a kind of stiffness that doesn't seem to want to go away with normal movement? Have you ever started to bend over and felt that twinge in the lower back, perhaps radiating down the leg? Have you ever bent over to pick up a child, a pet, even a package and felt a blast of pain? Has your back pain and sciatica ever gotten so bad you had to stop what you were doing and rest?

If you have answered yes to any of the questions above, you are in good company. Unfortunately, back pain and sciatica are a pain complex suffered my literally millions of Americans every year. In fact, almost half a million people are operated on every year for what most people refer to as a bad back. Severe and chronic pain may be caused by many things but is often the result of the stress, strain, and trauma we impose on our muscles, connective tissue (tendons and ligaments), discs, and even the vertebrae themselves. While it is true that many back injuries are the result of significant trauma and disease, the majority of back pain and sciatica results from normal, day-to-day activities. The activities resulting in back strain and injury may be as mundane as working around the garden, sweeping the driveway or raking leaves, shoveling snow (always a good one), lifting laundry or grocery bags, household chores, and picking up children or grandchildren.

Often, simple adjustments to movement and behavior, properly and consistently implemented, go a long way towards preventing or at least minimizing back strain and its consequences. A few bad back strategies in particular are quite effective in minimizing the consequences of back stress and strain: first and foremost, be aware of body position while engaged in activities that may impact the back, particularly the lower back; next, maintain good posture through exercise, conscious thought, and eventually, habit; third, make sure to stretch often, usually as part of a total exercise program; along with the third bad back strategy, integrate a consistent, individualized, and professionally supervised exercise program into your life; next, make sure to always know your limits; and, always listen to that still, small voice in your head, if it says you're pushing it, you probably are; finally, lose weight. Significantly, added weight may have more of a negative impact on back health that any single factor. If you are carrying extra weight, you are placing incredible stress and strain on you back. The combination or all of these strategies, tied to an intelligent weight loss and exercise program, will do wonders, often alleviating, then eliminating, back pain and sciatica

Ultimately, a medical consultation may be the wisest strategy, particularly if your back pain and sciatica continue for more than a few days. Do not wait for it to worsen! If you have engaged in an exercise program and are losing weight, you should begin to experience relief quickly. You will be amazed at how soon after beginning an intelligent, focused, and individualized exercise program you start feeling real relief. If you do not, see your physician and he or she will recommend a good orthopedic surgeon or neurologist. Don't wait until you are disabled to get help, it is not necessary and the damage may be irreversible without surgery.

Bad back strategies are easy to implement and, from personal experience, are easily made habits, allowing you to significantly minimize, and ultimate eliminate, your pain. After years of pain and surgeries, weight loss and exercise, along with the other strategies mentioned above, allowed me to re-enter life as a participant and not just as a spectator, miserable, depressed, and disabled. It is not easy and it takes conscious effort but it is doable and the results are amazing! So remember, posture, positioning, lifting, exercise, and weight loss. If you follow these five bad back strategies you will alleviate, and eventually eliminate your back pain and sciatica.

Yoga exercises are helpful in strengthening your connection with gravity, extending your spine, and improving the capacity of your lungs. Practicing yoga can train you to use gravity to achieve functional movements and improve your alignment and posture for greater ease in movements and less tension in the muscles. Yoga also opens your breathing mechanism as well as provides your adrenal glands and nervous system a break and access to the parasympathetic nervous system. This will lead to better digestion and immune defenses in the body. Problems in the adrenal glands and nervous system cause stress and the so-called fight or flight response.

Back pain can be caused by constant exposure to vibration of the entire body over prolonged periods. The more intense and the longer you are exposed to this vibration, the higher the risk of getting a back injury. And when you start suffering from back pain, constant whole-body vibration can aggravate the pain.

Intervertebral discs absorb impact of vibration by acting as a cushion to the spine. Basically, a herniated disc is a disc with a hole in it. In a herniated disc, the tough external membrane of the disc (which is called the annulus fibrosis) is broken and the soft internal membrane (which is called the nucleus pulposis) extrudes. When the extrusion touches a nerve, pain takes place.

Generally, yoga is beneficial for the health of the spines. Research done with modern imaging techniques has shown a new model of spinal health: curved, flexible, and plastic (not stiff or straight). Aside from that, modern lifestyles that are sedentary in nature such as using computer and driving for long periods can result in poor posture, which in turn causes discomfort and pain in the lower back.

No one likes to suffer any sort of injury to the neck. When the neck suffers from pain and tension, the rest of the body will fall in line with the suffering as pain will shoot through the rest of the nerve endings in the body. Now, does that mean the prognosis for anyone suffering from arthritis neck pain is bleak? No, that is not the answer at all. There may very well be several alternatives available to those looking for a solution to their arthritic neck pain problems. The key first step is to identify the presence of such a problem and then seek out the proper treatment for the condition.

Why does arthritic neck pain develop? The anatomical structure of the neck can be considered rather complex. There are 7 bones found in the neck and they are dubbed the cervical vertebrae. Since it would definitely not be appealing to experience bone on bone "scraping" whenever we move, our bodies evolved in such a way that cartilage exists between the bones. Nerve endings are connected through the vertebrae so that a sense of cohesive communication exists between the vertebrae and the rest of the body. While all these many components that make up the neck's strength and structure are durable, they are not indestructible. That is why they can be prone to wear and tear and the unfortunate development of arthritis.

Do not, however, assume that this makes treatment for arthritis neck pain impossible. Also, do not assume that invasive options such as neck surgery are the only way to deal with the issue. Physical rehab, for example, could be employed as could a whole host of non-invasive treatments.

But, why does this condition occur in the first place? There can be several reasons why such problems are so. Mainly, a significant amount of wear and tear on the joints will lead to significant problems. They will suffer a breakdown of cartilage or experience microtears and abrasions. In some instances, severe and traumatic injury is what leads to the eventual development of arthritis neck pain. Once the development of such arthritis manifests, a great deal of the quality of one's life can suffer as a result. After all, it is pretty difficult to go through the day without moving one's head and when you have arthritis, moving your head can lead to a very painful response. Then again, you need not even have to move your head to suffer from such problems. The onset of a stiff neck for no apparent reason could also be indicative of the development of arthritic neck pain.

Does this mean "all is lost" and the quality of the afflicted person's life will never improve? No, this is not the case at all. Treatments for dealing with problems associated with arthritis neck pain are available. You simply need to explore the appropriate course of action to take with your physician or therapist.

At the most basic of levels, there are over the counter anti-inflammatory products that can aid in reducing the pain of such a condition. For those that may not experience the best response to such OTC treatments, prescription anti-inflammatory medications may be prescribed. And, of course, there are physical therapy treatments that can be performed to alleviate if not outright cure the problem. So, if you do suffer from arthritis neck pain, you can feel confident that there are effective methods to deal with the condition.

Classes

Yoga is increasingly being used as a form of Breast Cancer Therapy, and there are a growing number of instructors and yoga classes specifically dedicated to breast cancer survivors.

Nutrition

By increasing flow of nutrition to the disc due to the exercises, we can change its chemistry. The idea is to develop muscles that will serve as a support, and to stop the disc degradation by restoring the nutrition flow. We can only restore the flow of nutrition it is receiving (by massage and exercises) and to stabilize the process. Same thing happens if those muscles are weak, undeveloped, and are not moving enough (moving the tissues is another way to bring nutrition to the disk, that's why massage is so useful in some cases of back problems). By restoring the flow of nutrition, we might be able to increase the hydration of the disk.

Conclusion

Almost everyone has suffered from neck or back pain. Neck or back pain affects between 60 and 85% of people. Probably you are one of those people. In one study, researchers reported that 21 % of patients experienced back pain in the fourteen days preceding the study. Another study reported that at least 5% of all patient visits to the doctor or health professional are due to back pain.

With the help of yoga one can quickly improve their back, neck or shoulder pain. With a little effort over time results can be quite quick and effective. Be gentle with yourself and avoid the temptation to 'overwork'. This can cause more stress and tension.

If you have sore, stiff neck muscles, you probably have tried to stretch them. You might have received natural therapies like massage or acupuncture.

The missing secret in pain treatment.
Natural treatments, such as massage and acupuncture, are effective for offering immediate relief from neck pain symptoms. Conservative western healthcare, such as medications or surgery, provide emergency treatment of neck problems. But few therapies provide:

* immediate relief of symptoms
* assessment and treatment of the cause, and
* correction of the cause of pain symptoms.

Muscle pain is a sign of imbalance. If one muscle group is overworked, then an opposing group is underworked. Usually, one set of muscles is strong or tight, while the opposite is taut or weak.

Muscle activation is a natural treatment that can provide both immediate and long-term relief, with a corrective focus.

How does muscle activation work?
Muscle activation is rooted in ancient therapies that redirect energy. Reflexology and acupressure are two older examples.

Energy is drawn away from areas that are overstimulated, and energy is directed toward areas that are understimulated. Therefore, with muscle activation methods, energy is drawn to weak muscles to make them stronger.

More recently, Applied Kinesiology (AK) has progressed muscle activation techniques toward a modern scientific formula. AK was developed mainly by chiropractors, but its application is widespread. Fitness professionals and sports medicine practitioners greatly enhance their practices by adding AK to their toolbox.

Relieve your neck pain with muscle activation self-care.
When neck muscles are overworked or fatigued, other muscles are weak and understimulated. Use muscle activation to restore balance.

You will benefit the most if you first get guidance from a health practitioner with special training in muscle activation methods like AK. You will need to learn how to contract, or flex, individual muscles.

Relieve neck tension by activating these three muscles:

1) Lower trapezius- the lower part of this muscle draws your shoulders back and down, relieving stress put on the neck by upper traps;
2) Rhomboids- centered between the shoulder blades, activating your rhomboids will improve posture and prevent slouching; and
3) Triceps- An often-overlooked piece of the postural puzzle. Tight biceps pull the shoulders forward, straining the neck. Think of arm-muscle balance and work your triceps.

By learning muscle activation methods for these three muscles, you can:

*Relieve pain in the neck,
*Improve posture,
*Prevent slouching,
*Ease neck muscle spasms, and
*Reduce tension in the upper body.

It's normal for most people to ignore pain in the shoulder and neck because they are used to pain, thinking that it will go away after a while. There are cases however when the pain returns quickly and eventually becomes chronic. By then it's very clear that something has to be done.

Pilates is a total body workout, suitable for people of all ages and health levels. It is also quickly becoming the exercise of choice for people who want to achieve more than just a healthy and well-balanced lifestyle. Pilates is about body mind connection. The mind is very involved when the body is being put through Pilates training. By combining "Stretch and Strength" factor in the exercise regime, Pilates aims to strengthen the body in a flexible manner. This is important in the treatment of various orthopaedic conditions, especially pain in the neck and shoulder.

What is Pilates?

Pilates is founded nearly a century ago by Joseph Pilates, a German. Since he was frail and weak as a child, he suffered from various childhood conditions. He wanted to be strong and needed to find a way to develop his body. As it was his duty as a nurse during the war to look after the injured soldiers in his camp, he used his pain relief exercises for the rehabilitation of these patients who were bedridden. His patients achieved very good recovery under his care.

Dancers, athletes, and gymnasts discovered Pilates helped them to do their sports longer without injury. It has been used for decades as a body conditioning routines. Hollywood actors and actresses used Pilates to build up their flexibility and endurance without introducing unwanted muscle bulk in the body.

Reasons for Doing Pilates

Neck and shoulder pain issues are among the most common types of pain for many people. Because Pilates exercises offer the very important component of "stretch" in its discipline, it is very effective in the treatment of pain. It is therefore, highly recommended by chiropractors, physiotherapists and most sports doctors for post rehabilitation treatment.

Understanding the Origin of Pain

Understanding how the neck and shoulders pain come about in the best way to start. It can be either an accident or a poor posture. Most neck and shoulder problems come from bad habits, like long hours of sitting still. These long hours of sitting, makes the muscles tired and weak. The muscles, ligaments, and tendons as well as a number of other supporting structures, become strained. Over time, pain can be felt up the neck and shoulder. For some, there may be radiating pain down the arms as well. The neck and shoulders are very closely related anatomically. Pain can run randomly back and forth or pain can be felt at both areas at the same time.

Pilates pain relief exercises needs to be specific to the muscle group - the neck and the shoulder area! Relieving tightness in this area will lead to release of pain as circulation improves due to movement. Mobility in terms of gentle stretches to improve tired fascia and poor muscle tone.

Pilates Exercises for Neck and Shoulder Pain

Pilates fundamental exercises like "Nose Nods" improves articulation of the neck vertebrae, something you will not be doing if you are staring at your computer all day, engrossed in your work. This exercise releases tight tendons and ligaments of the first and second neck spine. You will breathe better and the head feels clearer and the neck feels much lighter.

"Angel Arms" moves the shoulder joints and re- energized the shoulder blades. Moving the shoulder joint in a circular motion is specific to your shoulder's range of motion. It is functional and helps to release tension and stress.

In doing Pilates, you will also learn how to hold the right posture and form during work and play so that the neck and shoulder pain will not be aggravated. Always trained with an experienced Pilates professional so that your exercise program is properly supervised. And as you get better, your program can be changed accordingly.

Back pain and neck pain have definitely earned their reputation as the hallmark pain associated with having a desk job. The reason for the common problem is that it simply is not natural for humans to sit in the same position for prolonged periods of time, let alone having to look at a computer monitor and typing on a keyboard all day.

Think about it, our ancestors didn't do this, they were out and about all day, scavenging for food, and actively on foot much of the day instead of sitting in chairs of variable quality, with their hands out in front of them. That brings us to our first point about maintaining back and neck comfort throughout the long days at your desk job.

Your chair is of vital importance to your back and neck health since it provides the foundation for body support that will carry you throughout the day, and it also is responsible for the position of your neck and head when looking at your computer screen, or reading printouts, since many times they have arms where your elbows rest, which help to support (or throw off) your neck.

Most big corporations will have an ergonomics person that can visit with you and help to ensure your chair and computer monitor are set up at ideal angles and levels so that you can mitigate the strain and stress on your neck muscles, eyes, and back.

Also, most companies now will offer special ergonomic chairs for people with special needs who may have a history of back and neck problems. Usually they may require proof of need, or at least a written request for this special equipment, as they usually are not cheap for companies to purchase.

Other special equipment available to help mimimize back and neck pain and strain on the job can be obtained as well by contacting your health services or ergonomics contact on the job.

One such helpful and commonly used piece is the small foot rest which can help to elevate the legs, so that the body is at more of a perfect ninety degree angle, which can help to relieve back pain and prevent it from starting.

I've actually found this piece to be quite helpful if the shoes I'm wearing that day do not have heels on them, and I find that I need something to put my feet on to "balance out" my posture.

Also of vital importance, not so much to your back, but to your neck, is the position of your computer monitor. I've recently found that my computer monitor was pushed up to close to the edge of my desk by my keyboard. This caused me to "look up" more than I needed to, which caused severe neck tension by the end of the day.

The solution? I simply pushed my monitor back as far as I could without having to squint to read it, and my neck pain was virtually eliminated. It's actually better to have to angle your eyes slightly downward than upward, since it is a strain to your neck to constantly be in a pinched position all day looking upward, no matter how undetectable the incline is.

Get up and walk around periodically throughout the day. Many people do not realize just how important this small thing is to their back and neck comfort, and they will sit for hours without getting up. Getting up helps to readjust your body, and gives a break to the constancy of sitting in the same rigid position all day long.

You can also go into the bathroom and do small stretches for your back. This can be a great way to rejuvenate your back, oxygenate your muscles, and release stiffness. Neck rolls and neck stretches thankfully can be done right at your desk, and these also help to periodically iron out the muscle tension.

Lower back pain or back pain in general is a very common problem. There are millions of people everyday that do not sleep or wake up with back pain. A very big problem because it can slowly hurt your overall health.
I was like most people, I just tried to ignore it, thought it would go away. It really never does on its own. It is normally because we have, twisted or turned wrong and injured our back slightly. The problem starts there, but then we favor the hurt part and set in motion a whole group of other problems.

1.Muscle strain- this is the most common cause. We sometimes do not treat our backs very well. We over reach, stretch to far, or lift to much weight wrong, and we have a small problem. As we change our posture to accommodate this minor injury we can cause other problems elsewhere. Poor posture is a main cause of most back problems.

2.Sciatica pain- when the muscles tighten around these nerves in your lower back the pain can be overwhelming. If you have every suffered from this you know what I am talking about. Most common is when you sit in a chair it can cause great pain down the back of you leg. Usually stops at the knee, but can go to your foot sometimes. It can feel as if your knee cap is on "fire". There are some very good exercises for this problem, which will give you relief in a very short time.

3.Bulging Disc- can be another problem that can cause you problems in your back area. When we have lifted to much weight, or had some type of trauma, compression of the spine, we have set ourselves up for more long range problems. You must know how to decompress your spine to help this problem heal.

Now some good news about, lower back pain, sciatica nerve pain, and bulging disc problems. A fix for all of these problems was discovered by NASA several years ago.

They had noticed, several things happened while in outer space. The Astronauts grew almost 3 inches during the mission. They did not actually grow, but there spines decompressed. This information lead to more discoveries. How important this was to overall health. They came up with a whole program on how to help keep your back in a healthy state. It involved proper nutrition, stretches, and exercises that relieved pain.

It is so successful the US military uses it to help keep our soldiers backs in good shape. They carry heavy loads in the field everyday and need to know how to keep there backs in great shape. If you want back pain relief, this is it. If you have a neck pain, it will tell you how to solve it. Sciatic nerve pain relief will be a thing of the past, herniated disc relief is on the way.

I found a source for all of this information in one place. It covers everything to do with your back, its problems and more importantly its cures. I found a web site with the best information on the subject, bought it, used it, and cured myself. It will give you all of the information you need to have a healthy back in general. So take it from this former back pain sufferer, get the best information you can, to keep your back and body healthy.

Thank you Keith Greene

The neck bones are a continuation of the spine. The top seven vertebrae are called cervical or neck vertebrae. The seventh one makes the prominent bump that you can feel where your back joins your neck. The upper-most vertebrae, the Atlas, holds up the skull. The second vertebrae, the Axis, has a vertical peg around which the head turns. The entire neck is more flexible than the back. It bears less weight but also is less well protected by thick muscles. The disc spaces in the neck can get narrow, bony spurs can form, and nerves can get caught and compressed, just as in the low back. Arthritis such as spondylitis or rheumatoid arthritis can affect the neck, and rheumatoid arthritis is particularly likely to affect the top two vertebrae, allowing the head to slip forward and backward.

Excess tension in the neck muscles can cause neck pain as well, and is probably the most common cause of neck pain. Here the pull on the ends of the ligaments causes pain in the back of the head where the neck attaches to the skull, and this pain can often shoot forward and be interpreted as a headache.

Usually, as in the low back, a neck problem is minor and will be self-limited; however, injuries do take some time to heal. Healing depends on natural healing processes. Excessive neck movement tends to slow the healing and has the possibility of causing re-injury.

Rest the neck and listen for what the pain message tells you not to do. You can fold a bath towel lengthwise so that it is a four-inch-wide strip, and wrap the neck with it, securing it comfortably with a safety pin or tape. Now you have a soft neck brace to wear at night, and this will clear up nearly half of all neck pain problems. If pain persists, use the soft collar during the day as well or buy a commercial soft collar to wear. You want some support from the collar, but more than that you want a little reminder not to turn your head too far or too fast.

Common sense says to watch out for things that aggravate the pain and to avoid them. Watching a tennis match is obviously not a good idea because of the repeated head turning required. You probably engage in other activities that require head turning and are just as damaging. For example, some people get help by wearing their glasses while reading because this enables them to be farther away from the book. Try to sit back farther from your work. Don't reach or look over your head to get objects; use a stool.

Keep painkillers and muscle relaxants to a minimum or avoid them altogether. Aspirin, acetaminophen, or ibuprofen is all right but probably won't make you feel better.

Sleep on a good firm mattress. Don't sleep on your stomach, and if you sleep on your side, place a pillow so that your neck is in a neutral position, not propped up or hanging down. When sleeping on your back, use a small pillow, and place it beneath your neck as well as your head.

The time for exercise begins as the pain subsides, usually after five to seven days. Don't rush. There are two types of exercises, stretching and strengthening, and you should do some of each. They are designed to help prevent recurrence. Start stretching exercises with gentle stretches and increase the stretches slowly, day by day. There are three maneuvers: chin toward chest, ear toward shoulder, and looking to the side. The last two should, of course, be done in each direction. Do them twice daily, each maneuver three times gently.

Strengthening exercises can begin at the same time and should start with three repetitions, twice daily. Slowly work up to ten repetitions. If you have been having recurrent neck problems, these exercises are a worth-while lifetime habit. Here are three:

1. (Shoulder shrug) Raise both shoulders towards ears, hold for two seconds, relax, repeat.

2. Take a deep, deep breath, hold for five seconds, release, repeat. The neck muscles are "accessory muscles of respiration" and breathing exercises involve the neck muscles.

3. While standing with both hands behind your back, grab one thumb with your other hand. Flex your head way back. Press down with your hands. Take a deep breath, relax, repeat. This exercise can be done lying on your stomach as well, after you get good at it standing up.

If you have been suffering from neck, upper back and shoulder pain, this is the article for you. Your pain could have started with just the neck, but has now progressed into the upper back and maybe into the shoulder. Or it could have started with shoulder pain and has now progressed to the neck and upper back.

These three areas have common muscle groups that cross and interact at all three areas. When movement does not happen at one area, the areas above and below try to compensate for what motion is not happening.

Neck pain can be related to the way you sleep, the position you hold your head in standing or in sitting, the posture you assume at work, tightness in your chest muscles and many other things. When you are experiencing neck pain and having difficulty turning the neck, your body will try to compensate with your upper back to create more range of motion.

Once you do that, then those muscles of your upper back and shoulders start to get fatigued and will tighten up. When those muscles become tight and are unable to do their normal function, which will lead to irritation and eventually shoulder pain.

When your shoulder is not moving the way that it should because of an injury, surgery or other trauma, your body will compensate with the upper back and neck muscles to help move the shoulder. When this type of compensation continues over time, the neck muscles and upper back muscles will become fatigued and tighten up and they will not perform their normal activities well. This leads to pain at all three levels. Since there are common muscles in neck, upper back and shoulder, once compensatory movements occur, pain is sure to follow.

Learning proper sleeping positions, sitting positions, lifting mechanics, stretches and strengthening exercises is vital in keeping these three areas happy and in their normal state. The correct sleeping position can ensure that you wake up daily without feeling pain or tightness in the neck, upper back and shoulder areas.

Learning the correct sitting position or office setup can ensure that you can perform your work duties without being restricted because of pain and stiffness. Understanding the correct lifting mechanics can help you learn how to lift something without putting your neck, upper back or shoulder in jeopardy of being hurt.

Stretching your pecs, biceps and neck muscles can really help keep muscles in their neutral state because most of our everyday activities require the pecs and biceps to be used for long periods of time.

Maintaining good muscle length and strength is vital in keeping these three areas healthy and performing well for long periods of time.

A Mayo Clinic study noted that, "Back pain ranks second only to headaches as the most frequent pain location. More than 65 million Americans experience low back pain every year. Four out of five adults will experience at least one bout of back pain at some time in their life." There can be little doubt that the associated condition, sciatica, follows right behind, equally in frequency and just as debilitating.

Low back pain and sciatica require exercise to reduce pain.

Fatigue, muscle strain, stress, injury and overuse are some of the principle causes of sciatica and lower back pain in adults. Continuous back pain and sciatica may be painful and, in some cases, cause temporary or even permanent disability. However, back pain and sciatica do not always signal a severe, unalterable injury or disease. In fact, in most instances, the pain, and it's underlying condition, are very treatable. In most instances, treatment for back pain and sciatica, in the form of exercise and intelligent follow up, can return the back pain and sciatica sufferer to a healthy and active life in short order. Contrary to popular opinion, maintaining an active lifestyle, exercising often, and avoiding certain positions and situations is "just what the doctor ordered." When it comes to avoiding and, when necessary, treating back pain and sciatica, activity, usually in the form of an intelligently designed exercise program along with an active lifestyle, will ward off and/or hasten the recovery of an individual suffering from most back injuries. Situations in which back injuries may manifest themselves, with the associated pain and disability, are much more prevalent in individuals living a more sedentary lifestyle.

The active lifestyle and not "rest and relaxation" will effectively combat most situations in which injuries associated with back pain and sciatica occur. A sedentary individual will more often succumb to fatigue and stress, compared to the more active individual, and as noted above, fatigue and stress are two of the primary factors in back injury with its associated array of symptoms. Additionally, once injured, the active individual may return to normal activity much sooner than the inactive individual. The fact is, most back pain, with its associated symptoms, including sciatica, will usually improve if the individual stays involved and active. As noted in a previous article, if the back pain and sciatica sufferer uses ice, to include the compression-ice brace when necessary, and avoids certain positions, sleeping on one's side, with knees tucked and separated, significant relief is possible. Common sense strategies, such as avoiding activities that cause undue pain, at least until the pain has subsided, and prudent use of anti-inflammatory medications such as naproxen-sodium and ibuprofen may help when absolutely necessary. Never, and I mean never, take narcotics for back pain, it is a short-term fix and the consequences are always disastrous! Taken over a long enough period of time, narcotics will lead to eventual loss of effectiveness and even dependence...addiction. I am not a physician and can only speak from personal experience but addictive medications are a lose-lose strategy...short term and long term.Once acute pain subsides, the back pain and sciatica sufferer should begin a supervised exercise program, one that includes stretches and other personalized exercises designed for the individual and not simply copied from the nearest copying machine at the hospital or doctor's office! Over a period of time, the exercise program should be enhanced and the level of difficulty increased in order to develop the supporting musculature of the spine, abdominal region and core, and the legs.

The proper exercise program will ensure a more rapid and complete recovery, one that reduces the chance of re-injury and offsets the possibility of extending a temporary disability into a prolonged one. An individualized exercise program will ultimately return the individual to a normal, healthy, and pain free life sooner, and with fewer consequences, than the do-nothing approach so many seem predisposed to due to incorrect information, often the result of an incomplete and improper education as it relates to back pain and sciatica.An exercise program focusing on back pain and sciatica does not have to be complicated or difficult and, once set up by a qualified professional, can be followed in the comfort of the individual's own home. Significantly, pain itself sets up a sort of negative feedback loop in that, pain leads to fear of pain which leads to inactivity which leads to more pain, and so on! The back pain and sciatica sufferer must make every attempt to become active as soon as possible after the onset of pain. Like the pain negative feedback loop, a negative reaction, meaning an approach to pain leading to inactivity, leading to a loss of strength, muscle tone, flexibility, and overall conditioning, leading to more pain is inevitable. The loss of muscle tone and function may lead to further stress, strain, and injury. The whole process then feeds upon itself, again.

A safe and sane exercise program is indeed the only answer for an individual suffering from back pain and sciatica.

Curvatures of the spine are generally primary, as in the case of the thoracic and sacral regions, or secondary, as in the cervical and lumbar regions. The primary and secondary curvatures are important, critically so, to our ability to stand upright, hold our heads up, and even walk on two legs. When the spine curves in other ways, in ways that are counter to proper biomechanics, then we have a problem. We will discuss some of the pathological expressions of these curvatures in this article. We will be primarily interested in two, scoliosis and what is referred to as a list, a minor form or scoliosis caused by a breakdown in structure or function. Both scoliosis and list will cause varying degrees of pain, ranging from mild to severe and affecting the neck, back, and legs. Neck pain, back pain, and sciatic nerve pain or sciatica may be alleviated or even eliminated, depending on the severity of the curvature and the measures used to offset it. We will discuss treatment through exercise as an offset strategy below.

Scoliosis is a lateral curvature of the spine, often causing severe neck pain, back pain, and even sciatica in adults and adolescents. In most cases, scoliosis is idiopathic in nature, meaning it has an unknown cause or a cause that is not readily apparent. Interestingly, recent estimates maintain that more than one million individuals in the United States alone have the disorder, eight times as many women as men. Scoliosis is classified in one of two ways, structural or functional. Within the classifications, scoliosis may take on either a primary or compensatory role depending on the level, the severity, and other abnormalities present. In any case, and in all of its various manifestations, scoliosis can be a debilitating, even disabling condition with considerable neck pain, back pain, and sciatica associated with it. However, the affects of scoliosis, even in its most severe manifestations, may be alleviated by engaging in an intelligent, individualized, and medically supervised exercise program.

Scoliosis is most prevalent and generally appears most frequently in adolescence and, at this stage, is called adolescent idiopathic scoliosis. While many causes have been suggested, there is no consensus within the medical community, hence the idiopathic designation. As with classification and manifestations, scoliosis may present itself in one way if an individual has cerebral palsy or spina bifida and quite another way if these conditions are not present. The variable nature of the condition is part of the reason why there is no real consensus concerning etiology or cause. Scoliosis often worsens during the adolescent growth phase and, once again, depending on the manifestation and classification, neck pain, back pain, and sciatica are often present in varying degrees.

The curvatures of the spine associated with scoliosis are classified according to their location on the spine and consist of a primary, fixed curvature with compensatory curvatures above and below the primary location. Generally, the deformity will present slowly, growing increasingly severe with the adolescent growth phase or growth spurt. As scoliosis progresses, the hips will become unequal and the iliac crest, the blades of the pelvis on each side of the lower back, will be elevated, higher on one side than the other. Coincidentally, the shoulder blades will become more obvious, protruding on one side or the other, and upon bending over, the curvature itself will appear to be much worse, even exaggerated, compared to what is viewed when the individual is standing erect. In most cases, the earlier the manifestation in childhood and the higher up on the spine the primary, fixed curvature is found, the worst the potential outcome or prognosis may be. This is not to say that there is no hope, there certainly is. It's just that in such cases, without surgical intervention, the outlook may not be very good. In worst cases, scoliosis will even affect the heart and lungs due to the restrictions placed on them for space in the thoracic cavity. Once again, this can and should be surgically corrected if at all possible.

Once again, the most common type of scoliosis curvature entails a primary, fixed curvature with a secondary compensatory curvature. In other words, the spine attempts to re-establish a center of balance, if you will, by curving in the opposite direction from the first or primary curvature. The body will attempt to correct itself and the results, particularly if the fixed, primary curvature is dramatic, may be drastic. The combination of curvatures may impact the vertebrae, the core musculature, and even the internal organs. Scoliosis may be structural, as in the case above and, if that is the case, the vertebrae may rotate on each other and the rib cage may become deformed. If the scoliosis is functional, as in the case of a curvature compensating for one leg being shorter than the other, the condition can and should be corrected as soon as it presents itself. Neck pain, back pain, and sciatica may be considerable in both types, structural and functional, particularly if the curvature is allowed to worsen over time.

While there are many presentations and manifestations of abnormal spinal curvatures, we will describe only a couple of additional examples, one is what is referred to as a list. A list is a lateral tilt beginning at T-1, the first thoracic vertebra. The first thoracic vertebra is situated high on the back or spine just below the prominent "bump" you may feel at the base of your neck called the vertebral prominens, the seventh thoracic vertebra's spinous process (C-7). If you were to drop a plumb line, a string with a weight at the end of it, from T-1 it will fall to one side of the spine or the other at what is called the gluteal cleft. A list may be caused by a herniated disc or it may be due to severe muscle spasms, particularly those affecting the para-vertebral muscles. A list is generally the least severe and easiest to correct manifestation of a kind of scoliosis, one in which no compensatory curvature is present. In other words, the spine doesn't attempt to offset the curvature with another in the opposite direction. A list is also the type of curvature most amenable to correction through exercise, although it may still be extremely painful, causing neck, back, and sciatic nerve pain (sciatica), it is not as structurally devastating as the more severe manifestations of spinal curvature may be. However, even the most severe categories individuals can and do benefit from an individually designed, medically supervised exercise program. Neck pain, back pain, and sciatica may be alleviated or eliminated entirely if the right procedures are followed properly and consistently.

Another condition worth noting is what is referred to as a "razor back." The "razor back" is evident when a rotary deformity of scoliosis causes a hump, particularly apparent when the individual bends over. The last manifestation of an abnormal curvature we will discuss is the flattening of the lumbar spine or lumbar curve. The flattening out of the secondary curvature of the lumbar spine, one vitally important in weight bearing, is suggestive of either a herniated disc or ankylosing spondylitis. Both of these may cause considerable pain and, while medical supervision is absolutely crucial, an exercise program to strengthen the para-vertebral muscles and the rest of the core muscles should be pursued vigorously. The results should be immediately apparent with a significant reduction in neck pain, back pain, and sciatica.

The curvatures of the spine have developed over millions of years and they are crucial to our ability to hold our heads upright and to walk on two legs. However, once in a while nature goes a little off kilter and the results can be catastrophic. Abnormal curvatures of the spine, particularly scoliosis and what is referred to as a list, or the list, are only two of many. Whenever an abnormal curvature is present or begins to present itself, medical assistance should be sought out immediately. Once a diagnosis has been established, or even while you are waiting for a diagnosis, an exercise program should be considered. Once you are cleared medically, an intelligent, individualized, and supervised program of stretching and exercise should be integrated into your daily routine. Not only will you feel better, you may in fact offset some of the structural damage and significantly reduce the neck pain, back pain, and sciatica you are undoubtedly experiencing, as well.

Ankylosing Spondylitis is a rheumatic disease which affects the joints between the vertebrae of the spine. It causes to pain and stiffness in the various part of the body such as back, neck, hips, jaw and in some people inflamed eyes and heart valves and totally makes damage to the spinal cord.

Symptoms of Ankylosing Spondlitis :

o Chronic stooping to relieve symptoms
o Eye inflammation
o Fatigue
o Heel pain
o Hip pain and stiffness
o Joint pain and joint swelling in the shoulders, knees, and ankles
o Limited expansion of the chest
o Limited range of motion, especially involving spine and hips
o Low-back pain that is worse at night, in the morning, or after inactivity
o Loss of appetite
o Neck pain
o Slight fever
o Stiffness and limited motion in the low back
o Weight loss

The risk factors that predispose a person to ankylosing spondylitis include:

o Testing positive for the HLA-B27 marker
o A family history of AS
o Frequent gastrointestinal infections

Treatment of Ankylosing Spondlitis :

Doctor may prescribe nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation and pain. Corticosteroid therapy or medications to suppress the immune system may be also prescribed. Drugs called TNF-inhibitors, which block an inflammatory protein, have been shown to improve the symptoms of ankylosing spondylitis.Some health care professionals use cytotoxic drugs (drugs that block cell growth) in people who do not respond well to corticosteroids or who are dependent on high doses of corticosteroids.

Surgery is done if pain or joint damage is severe.

Ankylosing spondylitis is a chronic condition. Also called spondylitis or rheumatoid spondylitis, ankylosing spondylitis affects about 129 of every 100,000 people in the United States. Ankylosing spondylitis affects males 2-3 times more commonly than females.

Possible Causes

Upper back pain (sometimes called mid back pain) has many causes. Two common causes include lumbar muscle strains, and discs that are ruptured or herniated.

The lumbar is the lower back, which may lead you to wonder what this has to do with upper back pain symptoms. Well, it's all connected, just like the song goes: "The thigh bone's connected to the back bone, the back bone's connected to the neck bone," and so on. (Likewise, many complain of upper back and arm pain at the same time, or find that stressing one set of muscles causes pain in the other.)

Discs are the rubbery or spongy cushions between the spine's vertebra. When discs get dislocated, this puts pressure on the spine's nerves, which feels like lower back pain, middle back pain, or upper back pain, depending on how and where it happens. Usually discs get pushed out of place when lifting heavy items, or by twisting the back in a way that creates stress.

You may experience this as jolting sensations, or "shock" shooting up to the neck; weakness in the muscles, numb or tingling sensations, and even bladder and bowel problems. The most important step is to rest long enough for the swelling to subside a bit, usually just for a couple of days, since lack of motion can lead to other problems.

Body Awareness

By increasing body awareness, you can often pinpoint the source of your upper back pain.

Pay extra attention to your movement habits, especially any recently acquired ones. Did you start a new job that requires more computer work than you are used to? How about a new movement class, such as martial arts, or maybe a sport such as bowling? Such new and sudden use of back muscle groups often causes muscle stress and tightening. Are you spending more time than usual on the phone, perhaps talking on the cell phone a lot when you drive? Maybe you need to get a speakerphone rather than a specialist. In any case, avoid propping the phone between your head and shoulder.

Some other common causes of new pain: Did you change your mattress or sleeping pattern? How about your computer setup, or your living room setup for watching TV? Does the chair where you do your desk work or watch TV give sufficient support to your back and neck? If you catch yourself craning forward when reading a paper, try bringing the paper to your eyes. How about spending too long with your arms or hands in a fixed or frozen position, like leaning on your shoulder to watch TV? Get up and stretch regularly. A simple change of habit may bring the symptom relief you seek.

Getting Relief

Bring a list of your symptoms to any medical appointment you make to help resolve your back pain, as this can help your medical specialist help you. A doctor can make the initial evaluation of the likely cause of your upper back pain symptoms, and then refer you to a physical therapist if need be. Strengthening and stretching exercises for your upper back, along with regular aerobic exercise such as walking, bicycling, and swimming, are often prescribed as simple and effective ways to relieve many symptoms.

You can do some self-therapy as well. Different sufferers find that different techniques deal more effectively with their particular pain at different times. Some short-term ways to soothe the pain include:

(1) Pressure point massage, several times over the course of a minute, every hour. (Just press on the area of pain for about ten seconds, then exhale and release.)

(2) Fifteen-minute intervals of ice application, perhaps adding or switching to fifteen-minute intervals of heat after several days have passed. (A relaxing shower massage, for example, can count as heat therapy.)

(3) Anti-inflammatory medication for several days. If you restrict your pain reliever use to sleep time, then you get the benefit without the temptation of re-stressing the muscles. Over-the-counter medication such as aspirin, ibuprofen, and naproxen are usually sufficient. Acetaminophen is believed to be less effective since, unlike the above pain relievers, it lacks the anti-inflammatory quality that frequently provides relief from back pain symptoms.

Back exercises for lower back pain can be classified into two main categories...those for an injured back, and those that are meant to prevent injury. Both are important.

Lower back pain can be a real problem, and millions of people suffer from it every year, in fact, according to an article on "More than 50 million Americans deal with chronic pain, at a cost of more than 0 billion annually."

The main problem is that the lower back (the lumbar region) is particularly susceptible to injury. It is the area that is tasked with supporting all of our body's weight bearing activities.

If the muscles are allowed to get weak or inflexible, injury occurs. Starting a program of back exercises for lower back pain should be a priority for all of us.

Back Exercises For Lower Back Pain - The Injured Back

Unfortunately there will be times when you pull or strain your back, and you will suffer from lower back discomfort. The biggest culprits are when we undertake a strenuous physical activity (like some sort of sporting activity) without properly warming up and stretching first. Another big cause of injury is when we lift a - too heavy - weight with our back muscles and not our legs.

It hurts - big time - and all we want to do is get some and crawl into bed. But, that is a big mistake. Medical professionals now believe that you need to move to improve. Not moving will allow the muscles to stiffen as well as become weaker making the recovery time much longer as well as increasing the possibility of further injury.

In the beginning moving and exercising may be uncomfortable, however it will help you to recover far quicker. But you have to take care to do the correct back exercises for lower back pain.... These back pain exercises have to be gentle, and help to stretch and strengthen the muscles in your back, which will give you lower back pain relief and help to speed recovery.

The back exercises for lower back pain that you need to do can be done at home with no special equipment making them ideal.

To avoid further injury, you will need to gently stretch your back. Take care to never cause any pain - you should only stretch to a comfortable position. Begin the exercises slowly, and over time and as your back begins to heal, extend the stretches and the amount of time that you perform them. Your target is to stretch to a comfortable position, and hold it for at least 20 seconds.

As you continue doing stretches every day, you will find your flexibility rapidly increases...this will go a long way to prevent future injury.

Back Exercises For Lower Back Pain - Don't Bounce!

Take care to gently stretch and hold the position...too many people bounce or jerk into position which is not beneficial as a stretch and can cause injury.

If you are in a chair at a desk or table you can easily perform the chair stretch, and ensure that your back is being exercised. By leaning forward in the chair you are stretching your lower back, but being gentle in the process. Holding this position for at least 20 seconds, and repeating it three times is beneficial.

With any sort of exercise, if you feel that your back is getting worse, or there is in fact more pain you will need to stop the exercises immediately. However, by taking reasonable care, this rarely happens and you will begin to feel better very quickly.

Back Exercises For Lower Back Pain - Preventative Exercises

The cat stretch is another very popular and easy exercise to perform on your back, and can help to release all of the tension that has built up.

You will need to get down on all fours, and arch your back while contracting your stomach muscles, and letting your head drop. As you let your back drop you will need to raise your head. Repeating this exercise three times can ensure that your back is being stretched.

As a side benefit...this one can also work to strengthen your lower back and abdominal muscles which will help prevent future injury. Not to mention that it feels good and gets the blood flowing! It can be an invigorating way to start (or even end) the day.

Lunges, sit ups, and torso twists are also very good back exercises for lower back pain, and all of these can be done daily. Don't neglect the abdominal muscles. They play a key role in back support!

Even if you are not suffering from lower back pain at the moment, by keeping your back exercised it can prevent injuries in the future. As a precaution...Take care to stretch and warm up before any strenuous physical activities - and make it a point to lift with your legs!

Staying flexible, strong, and using back exercises for lower back pain whenever there is a problem...and you will soon be back pain free.

Research into whether or not there is an association between bras and back pain does exist. However, it has primarily been in the form of large polls, discussions, and anectdotal evidence rather than any level 1 studies. The common thread seen in the research is that an ill-fitting bra can cause significant pain for females. Rather than considering a breast reduction as a primary form of treatment, receiving an "expert" bra-fitting can ease the problem.

An online poll was conducted in 2006 by Harris Interactive for the nonprofit North American Spine Society and the bra company Maidenform. More than 1,300 women participated in the poll. Fifty-nine percent of the women said their bra caused them to have back, shoulder, or neck pain. The biggest problem cited by these women consisted of the bra straps, followed by the bra's band around the rib cage, the supportive underwire built into many bras, and the bra's cup size or cup fit. Not all of the women were unhappy with their bras. Thirty-nine percent of the entire group said their bras never hurt their back, shoulders, or neck. The remaining 2 percent said they don't wear bras.

Women who are suffering from back pain from their bras are often simply wearing the wrong size.

Many female patients who resort to plastic surgery to ease back pain could achieve the same result by wearing bras that fit. In 2009, over 120,00 breast reductions were performed, a 137 percent increase over 1997. These bras can be expensive and are typically not fashionable. It may be necessary to enlist the services of a custom bra maker. However, it's a small price to pay to avoid potential complications of surgery. There are psychological considerations for surgery as well, so it's not a hard and fast rule it can or should always be avoided.

Wearing the wrong size bra can result in the weight of the breasts being carried by the shoulders rather than the chest and contribute to back pain. It is thought women tend to underestimate the width of their back, while overestimating their cup size. This means their breasts don't get proper support and can lead to pain in the chest, neck and shoulders. Here's a link to an article on considerations for a proper bra to prevent resultant back pain.

Have you ever experienced lower back pain? Of course you have, and probably more than once. Most people do. A lot of people deal with a variety of back pains throughout their lives, and suffer the consequences accordingly. They don't have to however. There are some back pain exercises you can do to reduce the level of pain in your back. So here are some lower back pain exercises that work

A simple thing like stretching is something that can do wonders to reducing back pain. The spinal column and its muscles, tendons and ligaments are made to move, so reduced motion in the back can cause pain. Stretching all the different muscles helps gain and maintain greater flexibility in the back.

Stretching the neck and shoulders can help relieve your back pain. The flexion and lateral flexion stretches are great for this. With the flexion stretch, sit or stand and gently bend the head forward while bringing the chin towards the chest. With the lateral flexion stretch, bend the neck to one side and touch your ear to your shoulder and the switch to the other side.

Stretching the back is an obvious thing to do, and here are a few stretches you can perform. With the back flexion stretch, lie on your back and pull both knees to the chest while simultaneously flexing the head forward. With the knee to chest stretch, lie on your back with your knees bent and heels on the floor, place both hands behind one knee and bring it to the chest.

Stretching the hips and gluteus muscles support the lower back where most back pain is located. Stretching these is essential to maintaining flexibility in the back. For stretching your hips, stand and place your feet shoulder width apart, take a half step back with the right foot and bend your left knee while shifting weight to the right hip. Repeat on the other side. You need to do stretches of the piriformis muscle that runs through the buttocks and often contributes to the pain. To stretch this muscle, lie on your back and cross one leg over the other and pull your knee to the chest.

These few stretches are excellent in reducing back spasms, and should be done every day. It'll take a few days for the healing to start up, so make sure you work at it. Everything takes time so take things delicately. It's possible to go from one extreme to another, no exercises or too much too fast. Please don't over stretch anything because that too can cause even more back stress. Do these stretches daily, and the right way, and it will be beneficial to your back. When you have reduced or eliminated your back pain, you will feel generally better and certainly less stressed.

Helping the function of trapezius are the splenius capitis and cervicis muscles. These two muscles are commonly injured with whiplash injuries due to car accidents. Pain and spasm in these two muscles lead to tension headaches and significant neck pain.

The person with problems in these two muscles have difficulty in bending the neck backward. There will also be significant pain on bending the neck sideways and also in turning the head to the painful side. Therefore when you see a person with difficulty in turning the head and neck to the left, consider problems with the splenius capitis and cervicis muscles on the left side and the right trapezius and vice versa. Such a person will usually have to turn the whole body since they have difficulty turning the head and neck. They will often complain that they have difficulty in driving due to difficulty in neck rotation.

The splenius capitis (head) muscle arises from the last cervical vertebral spine (C7) to the third thoracic spine (T3) and from the ligament between the spines known as the ligamentum nuchae to insert into the skull bone behind the earlobe known as the mastoid process.

The splenius cervicis (neck) muscle arises from the third thoracic to the sixth thoracic spines (T3-T6) and inserts into the transverse processes of the first through the fourth cervical vertebrae (C1-C4). Both muscles received nerve supply through the middle and lower cervical nerves.

Neck pain|shoulder pain: Role of deltoid

Neck pain and shoulder pain commonly arises from irritation of the C5 and C6 nerve roots. Both roots supply the deltoid muscle.

Deltoid has three portions namely the portion at the front of the shoulder (anterior deltoid), middle of the shoulder (middle deltoid) and a portion at the back of the shoulder (posterior deltoid). It arises from the front of the outer third of the collar bone, the acromion and the spine of the shoulder blade. It attaches to deltoid tuberosity on the arm bone (humerus). It is supplied by the axillary nerve which carries the C5 and C6 spinal nerve root fibers.

The anterior deltoid brings the arm up and forward (flexion), the middle deltoid moves the arm away from the trunk (abduction) and the posterior deltoid brings the arm backward (extension).
It is a powerful muscle in lifting type activities and also works constantly when the arm is outstretched to the front as in writing, typing, driving etc..

These forward motions of the arm known as shoulder flexion is performed by the contraction of many muscles which are large and powerful such as the pectoralis major, long head of the biceps, coracobrachialis and the anterior deltoid. To stabilize the flexion movement, the muscles that bring the arm backward (shoulder extension) have to undergo lengthening contraction. Shoulder extension is performed by three major muscles, mainly the latissimus dorsi, teres major and the posterior deltoid.

Pain, spasm and weakness of the poster deltoid is thus very common especially since C5 and C6 nerve root involvement is also very common. When the deltoid does not function properly, lifting type movements are performed by shrugging the shoulder, an action of the upper trapezius comes into play by . Since trapezius is not strong enough to perform lifting activities, the trapezius muscle goes into spasm and aggravating the neck and shoulder pain.

Therefore pain in the deltoid region cannot be localized to treating only the deltoid muscle. Selective activation using eToims Twitch Relief method must include all muscles involved in lengthening contraction supplied by the C5-C7 nerve roots and the entire length of the paraspinal muscles from the neck to the base of the spine.

Anyone who has ever suffered some form of back injury has sought relief through the use of back pain medications at some point in their life. In fact back issues are one of the most common conditions that doctors see every year. If you do go to the doctor there are a number of medications he or she may prescribe to help keep the pain under control.

There is a general understanding within the medical community that pain relief is an important part of the healing process. For this reason the chances of being prescribed a drug for back pain when you visit the doctor are rather good. Part of healing from an injury of any sort involves being able to move around, even it it\'s to only get out of bed for a few minutes several times a day. A degree of mobility is important to the general well being of anyone with back problems.

There are several classes of back pain medications that are in use today and these include anti-inflammatory drugs (NSAID\'s), acetaminophen, muscle relaxants, and opioids. These can be used by themselves or in combinations depending on the severity of the pain experienced and the cause of the injury.

NSAID\'s are a group of anti-inflammatory drugs that include ibuprofen, aspirin, Ketoprofen, and Naproxen. These drugs have anti-inflammatory and anti swelling properties as well as being able to relieve pain and most can be gotten over the counter. Another OTC pain reliever is acetaminophen which most people know as Tylenol. Anacin-3 and Phenaphen are two other acetaminophen analgesics that can be used to reduce back pain.

Codeine and morphine are to high powered pain killers commonly known as opioids. Doctors will prescribe these for those in severe pain when the pain killer mentioned above do not work. Because opioids do present an addiction hazard they need to be used cautiously and as prescribed.

Muscle relaxants work to control muscle spasms that happen when you injure your back. The reason most people have muscle spasms when they hurt their back is because the muscles around the injured area are trying to compensate for the loss of strength at the injured spot. These spasms can be painful and by relaxing the muscles we get relief from that pain.

Reducing pain is an integral part of healing a bad back and back pain medication should be used to help achieve that goal. Pain relief comes with a caveat; just because the pain is gone does not mean the injury is healed. Far to many people further aggravate their painful back by doing to much when their pain is being controlled by their medication.

There are many available options to use to get rid of your neck pain. For the purposes of this article, we will explore methods you can do at home that don't involve seeing your doctor or taking a pain-killer. Keep in mind, however, if you feel the pain is getting worse, was a result of an injury or accident, you are experiencing visual problems, dizziness, or other neurological deficits, call you doctor immediately.

#1 is Ice. Ice helps reduce inflammation, relax muscles, and numb that particular region. The best thing to use is a gel pack; they stay cool longer and are comfortable to lay back against. You can even get ones that are shaped to fit on the shoulders and back of the neck.

#2 is Heat. Heat will also help relax the muscles and dull pain. It will increase blood flow to the area and is especially good in the morning to loosen up the neck so motion is easier. Often, those gel packs I mentioned can be a heat or ice pack.

#3- Muscle-relaxing gels, sprays or rub-ons. The one I find works the best is called Biofreeze pain relief gel. Biofreeze is all natural, lasts a long time, and doesn't have a lot of odor to it. You can also get a gel, spray bottle, or rub-on.

#4- Neck Stretches- Good old fashioned stretching of the neck makes a huge difference. Putting the neck through its normal ranges of motions works well, but also lateral neck bends can be one of the best options. Tilt the ear towards the shoulder and hold 10-20 seconds, it's that simple.

#5 is Neck Exercises- these are different from stretches because instead of stretching muscles we are now working on strengthening muscles to create muscle balance and hold the neck in its proper alignment. These can be done by putting pressure with your hand on your head for resistance. Go through the ranges of motion with your hand giving you light resistance. If in acute pain, exercises often should be avoided until some relief is achieved.

#6- Muscle Massage. There are actually many ways to do this on your own. If you are lucky enough to get your significant other, friend, or relative to give you a neck and shoulder rub- great, but often you need to do more massage than they will give. I find one great way to massage muscles is to reach across your body with the opposite arm to massage your neck and shoulders. Use a circular massage with your finger tips, but you can often press and hold on a trigger point or muscle knot for 7-10 seconds at a time to allow it to loosen or break up. There are also a lot of great tools you can use to massage your muscles so your fingers aren't sore and also will allow you to reach hard-to-reach areas.

#7 is a good Neck Pillow. The right neck pillow will not only give you good support, but relieve nerve pressure as well. It should have a neck roll built in to support the curvature of the spine, which allows the nerves to have adequate room when traveling off of the spinal cord. Not only will this help you sleep at night and give you relief when laying down, it will also help train your posture to improve for the long run.

I've mentioned 7 great, easy things to do, but keep in mind there are also more options. Not only that, there are combinations of the above that can help give you relief even faster.

When it comes to upper back pain between shoulder blades, there is some good news and some bad news. The bad news is that there is a whole host of problems that can cause upper back pain between the shoulder blades.

Fortunately...

The pain is not always the sharp intense pain that is associated with osteoporosis, herniated discs, sciatica, a malformed spinal cord, compressed vertebra, rheumatoid arthritis, or one of the other many degenerative physical problems that can create upper back pain.

These sort of disorders require professional medical treatment - frequently will require surgery - and are beyond the scope of this article...

It's a scary list of problems that can cause back pain.

But, for severe back pain relief, there is hope...

Though it is often far more annoying than the sharp pains mentioned above, we often experience a dull ache between the shoulder blades. This type of malady is frequently muscular in nature and treatable with some simple exercises.

One main cause of this upper back pain between shoulder blades is poor posture. When you have poor posture, the extra pressure placed on the neck muscles is often the cause of upper back pain.

The first step is to be aware that our backache is caused by poor posture - check with your family physician. Then - of course - it is important that you find the best way to get rid of that pain. One of the best treatments to get rid of inflammatory back pain is to exercise.

Not only will exercising the muscles loosen them up, but you'll learn to maintain the proper posture that will keep the upper back pain between shoulder blades away.

Here are 5 ideas...

1. One of the best stretches that you can do to loosen the muscles is to sit with your legs extended straight out in front of you.

Bend forward and reach for your toes, if you can, hook your fingers under your feet. If you aren't able to do that (yet), stretch your arms as far forward as you can. Bending forward helps to loosen the muscles of the lower back, and stretching your arms helps to loosen the muscles of your upper back.

On ALL stretching exercises - do them as a gentle, continuous stretch - don't bounce! Bouncing can strain or even sprain your muscles. In extreme cases it could cause vertebral injury.

Another excellent stretch is to lie on your back and reach your arms and legs as far in the opposite directions as possible. This therapy will help to loosen and relax the muscles that you have tensed up with poor posture.

One way to prevent and relieve the chronic pain we often get in our neck is to actually strengthen our neck muscles.

Here is a simple way you can exercise your neck to build the muscle strength that will help you avoid the causes of and get upper back pain relief.

2. Push your neck in one direction with your finger, while your neck muscles push your head in the other direction.

3. You can also use your head to hold a ball against the wall as an exercise to work out your neck muscles. You can start simply by holding it, then move on to pushing it against the wall 10 or 20 times, then pushing the ball against the wall continuously for 20 to 30 seconds.

4. Work in some exercises to help strengthen your back and abdominal muscles, especially exercises that focus on the upper back. Exercises that require your arms to pull, use your upper back muscles. Strengthening these muscles is one of the best ways to avoid and get relief from upper back pain between shoulder blades.

5. Correct your posture by practicing standing up straight and holding your head up high. Roll your shoulders back in order to lift them and keep your spine straight. Point your chin forward and lift your head to correct your posture.

Be careful if you are going to work out your neck to reduce upper back pain between shoulder blades. Your neck is delicate and can be sensitive, and you could injure it if you aren't careful. Start slowly when doing neck exercises, and slowly increase the intensity of your neck workout as time progresses. If you start to feel sore, stop.

Medication...

As soon as we start to feel any pain in our body, many of us immediately go for the nearest pain medication. Medications (such as ibuprofen) can help with the immediate inflammation...but this can be a big mistake. Medication only treats the symptoms, not the root causes of the problem and you will find only temporary pain relief. As soon as the medication wears off, the chronic back pain comes back.

True, it's more work and a bit of a hassle, but taking the time to exercise and strengthen your back and neck muscles will have long term benefits and is well worth the effort.

Check to be sure you don't have any sort of vertebrae herniation or disease and you'll often find that a simple massage will do the trick! Or possibly a visit or two to get an acupuncture treatment.

The point is, not all back problems are the result of stenosis or osteopathic in nature or require back surgery. Often, to get rid of upper back pain between the shoulder blades, the top therapy may be a daily 10 minute exercise session.

What are trigger points and why are they causing my back pain? That's the question I asked my physical therapist. I had been hearing a lot about trigger points and the role they play in pain management and I wanted to get my therapists opinion as to what there were, what's the causing this trigger points to "fire up" and what can be done to treat them. Here's what I found out.

1. Doctors have identified certain focal points located in tight bands of skeletal muscle as playing a role in pain management. When these points are pressed these pints will produce pain.

2. Often found in the muscles of the neck, shoulders and pelvic girdle, muscles used to. maintain body posture. This trigger points can manifest themselves as headaches, tinnitus, jaw pain and lower back pain.

As my therapists explained acute trauma such as whip lash, incorrect lifting or even a sneeze can cause these points to fire up causing pain and decreased range of motion.

Ultrasonography, manipulative therapy and injection, are used to inactivate trigger points. Injections have been shown to be the most effective in reducing pain.

However all these treatments only address the symptoms and not the true cause. Something is causing this trigger points to fire up, many times it is a back dysfunction caused by muscle imbalance. This can be treated with a program of specific exercises designed for your unique condition.

One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance.

As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.

A mid back pain can make a person extremely uncomfortable. In fact, at times it can get so severe, that it may make the person feel as though they are being stabbed at the back with a sharp knife. There can be several causes to this excruciating problem. Here we discuss a few of them in brief:

Injury

Injury to this part of the body can lead to extreme damage and pain. The damage can be because of any reason, from a sports related injury to an accident. However, proper treatment and precaution can ensure damage control and recovery of the mid-back.

During physical activity people sometimes tend to strain their mid-back muscles. These muscles are very crucial, as they provide proper support to the spinal chord and ribs. If strained, these muscles can cause a lot of mid-back-pain. For that matter, make sure you take proper nutrition and supplements, apart from prescribed treatment, that help the muscles to recover from the strain and rejuvenate them, so that they can perform their task well.

Slip Disc

Our spine is secured by the vertebrae, which consists of several discs that have the functionality of providing tangibility to the spine. When any of these discs slide out or slip, then the nerves start getting excessively pressurized, which results in inflammation and excessive pain in the mid-back region.

Gas issues

Excessive formulation of gas inside the stomach may also lead to mid back-pain. The gas produced starts to exert excessive pressure around the area and the back, leading to anguishing pain. Hence, if you have a bad stomach or gastric problems, then make sure you do not neglect it and take proper treatment. This can save you from back-pain.

Pregnancy

Fertility and conception lead to certain health problems in women. As the months get ahead, the weight on the spinal chord also increases, leading to back-pain. Moreover, pregnancy also leads to problems in the woman's metabolism, which also cause mid-back pain.

The mid back is the area that begins just below the neck and extends till the rib cage. It is very crucial, as it is the compensatory region of the back. Hence, if you ever feel any kind of mid-back pain, from light to extreme, make sure you go to a doctor and get yourself treated, before it's too late.