Back Pain Relief

Here are some of the best back pain relief methods I have come across, see which one may work for you.

Yoga

Yoga has proven to be an effective relief for back pain sufferers, just one Yoga class per week will improve your mobility and daily body function.

Stretching

As with Yoga a more intense stretch, holding the poses for a 15-30 seconds will stretch all your major muscle groups like legs and truck to get the most benefit.

Massage

Chronic low back pain sufferers who got weekly massages will have less pain after 10 weeks than those who didn’t.

Acupuncture

For many years the method of acupuncture to relieve pain has proven to be extremely effective, unblocking the lines of nerves and muscle and allowing your blood flow to run smoothly through your body.

Strength Training

Building up strength in the areas of weakness can help prevent and relief back pain.

Gadgets

There are many gadgets available to help relieve back pain.

Sun Salutation Sequence

The Sun Salutation is the combination of 12 Yoga poses that is performed in a flowing sequence, this will activate so many points to your body. Sun Salutation is a very ancient technique of paying respect or expressing gratitude to the Sun that is the source of all forms of life on the planet.

Sun Salutation builds strength and increases flexibility to your body

and help keep the body healthy and the mind calm.

Sun Salutations for Golfers

SUN SALUTATION

Mountain Pose: Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.

Hands Up: On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.

Head to Knees: As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.

Lunge: Inhale and step the right leg back

Plank: Exhale and step the left leg back into plank position. Hold the position and inhale.

Stick: Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.

Upward Dog: Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. Its okay to keep your arms bent at the elbow.

Downward Dog: Exhale, lift from the hips and push back and up.

Lunge: Inhale and step the right foot forward.

Head to Knees: Exhale, bring the left foot forward and step into head-to-knee position.

Hands Up: Inhale and rise slowly while keeping arms extended.

Mountain Pose: Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.

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Common Causes for Back Pain

 

Common Causes of Lower Back Pain

There are many reasons that can cause back ache, we need to learn what can trigger those pins and needles, aches, spasms, and sensations and get medical attention if your pain is long-lasting or intensifies, or doesn’t get better with general pain relievers, and here are some common causes that may affect your back pain.

A Urinary Tract Infection (UTI)

An infection in your urinary system that’s untreated or goes unnoticed can travel upward in your body to your kidneys, causing inflammation, sharp pain, and pressure in your lower back. Reduce your risk of getting a UTI by staying hydrated.

Blood Clots

When you get a cut, scrape, or injury, your blood can coagulate and thicken, forming blood clots that stop you from bleeding out. It’s a necessary function in the body but when blood clots form unexpectedly or as a result of inflammation; it can obstruct blood flow to essential organs and cause blockages in blood vessels.

Smoking

Smoking can constrict blood vessels, reduce blood flow in the body, and ultimately change the way you react to pain. If you have back pain already, smoking can worsen your symptoms and speed up the degeneration of spinal discs.

Hip or Joint Pain

Pain in your hips and joints is closely related to back pain due to compression, spinal injuries, or bone and tissue deterioration. Consult your doctor if you have symptoms such as night sweats, shooting leg pain, or pain that worsens when you bend or sit down, all signs that point to sciatica.

Breast Size

Larger breasts can cause shoulder and upper back pain and pressure. This type of pain can be managed by exercising the abdominal and back muscles, adopting a cardio routine, and stretching regularly.

Computers

If you spend a great part of your day on the computer, your back might be reeling in pain from your poor posture. Set up your workstation strategically, sit upright, or try a standing desk to prevent and ease stress and injury to your back. Your chair must be set at the correct level.

Household Chores

Many household tasks like doing gardening, laundry, mopping, or washing dishes require you to bend at the waist. This creates neck and back strain and literally proves that chores can be a real pain, but they don’t have to be. Avoid bending often and try other positions like bending your knees slightly, moving forward, or squatting to see what works for you.

The Wrong Heel Height

Wearing high-heeled shoes doesn’t just affect your feet but can also hurt your back too. Improper spinal alignment, overarching, and increased pressure can all result from walking in high heels for extended time periods. Switch to low-heeled, more comfortable shoes and mind your posture to relieve excess stress on your back.

Best Yoga Mats and Accessories

 

Yoga has a great variety of Yoga mats and accessories now available , in some really cool colors and fabric. I started out doing yoga in my own living room, but once I advanced a little more I decided to buy myself a mat, strap, block and stability ball, these are wonderful tools to help you get into the correct positions.

YOGA MAT

There are so many mats to choose from and from personal experience the cheapest ones don’t last long and they are uncomfortable. Make sure you Yoga may is not too thin and it is long enough .

Some of the best yoga mats can cost as much as $100, but  make sure you check out some of these great value Yoga Mats. Owners say the mat is an incredible bargain, providing the same level of support and cushioning as mats that cost five times as much.

It cushions your feet and gives you stability during some of the stretching moves. This mat is a full 1/4″ thick and provides great cushion for your yoga routines. It is cushiony enough that it supports me in a variety of poses, whether I’m standing, kneeling, laying down, stretching. It is far better than doing yoga on a bare floor.

YOGA STRAP and BLOCK

These are two Yoga accessories you may need to help you get into positions a little easier, I have short arms and trying to get  from downward facing dog  to Warrior is not easy for me and this is where I use my block to help me lift my body up off the floor a little.

  This Yoga Strap & Block Combo  supports your body to make difficult poses more accessible.

The strap can be used to stretch out you poses a little further or you can use it as a resistancy tool, you would be very surprised at how useful this tool is.

YOGA STABILITY BALL

I love the stability ball, it lives in the corner of my living room, it’s a great spare chair when kids are around and I pull it out when I am watching TV, this is a must in my house.

Even have one in your office at work, when you need to take 5 minutes away from your computer, it is so relaxing doing a few stretches on the Stability Ball, Your Yoga and Fitness Companion.

Make sure you get the right size ball, when your sitting on it you hips, knees and posture should be at a 90 degree angle. I am going to do a whole section on the benefit of the stability ball with back pain.

Balance Ball Sizing Chart

CHOOSE YOUR BALL SIZE
Height Ball Size
5’0″ to 5’5″ Small: 55cm/22″
5’6″ to 5’11” Medium: 65cm/26″
6’0″ to 6’3″ Large: 75cm/30″

TENS for Back Pain Relief

TENS for Back Pain Relief

Tens has proven to be effective for back pain relief. Tens is short for Transcutaneous electrical nerve stimulation (TENS) this is a method of pain relief in which a special device transmits low-voltage electrical impulses through electrodes on the skin to an area of the body that is in pain. TENS is non evasive and a drug free method of controlling pain, if you live with constant pain; this is a device you really do need.

TENS does not cure any physiological problems it only helps control the pain

What does the tens machine do?

A TENS machine is a small portable, battery-operated device which is worn on the body. The box is attached by wires to sticky pads stuck to the skin. Small electrical pulses are transmitted to the body, like little electric shocks. This can help to ease pain in some people with certain types of pain.

What is a TENS unit and how does it work?

TENS machines works by sending stimulating pulses across the surface of the skin and along the nerve strands. The stimulating pulses help prevent pain signals from reaching the brain. Tens devices also help stimulate your body to produce higher levels of its own natural painkillers, called “Endorphins”.

The Tens machine side effects.

The constant pulsing of electrical stimulation from the TENS machine can cause pain and muscle twitching, particularly if you adjust the intensity too high. This may also cause muscle soreness. Lower the intensity until you feel a strong tingling sensation.

Here are the best TENS Units for Back Pain Relief taking into account their features, value for money and ease of use.

Here are the best TENS Unit for Back Pain

Make sure your check out the Best TENS Unit Under $30

The Best Rechargeable TENS Unit Under $50

Foot Yoga

Our feet carry the entire weight of our bodies all day long and it is important to do a little Foot Yoga every now and them to increase the flexibility and activate the muscles in your feet. Any pose that stretches the arch and sole of your foot will improve flexibility and loosen tension. 

The human foot contains 26 bones, 33 joints, and more than a hundred muscles, tendons, and ligaments. In top condition, they provide an excellent shock-absorbent and springy step, balance your body with stability, and make walking, running, and jumping motions easy and graceful.

Here are some exercises you can do to awaken your toes and massage your feet.

Downward Facing Dog is a great way to work your toes, lift the arches as high as possible, then extend the heels towards the floor to work the plantar fascia. then wiggle your toes forward one at a time starting from the little toe working toward the big toe, all while you are in Downward Facing Dog.

To help improve circulation and pumping blood back to your heart Tree Yoga is wonderful, press down into your heels at the same time you press forward with the base of the big and little toes grounding forward with the ball of the foot.

FOOT YOGA

Start in cross legged seated position and pick up the right leg with your hands.

Then insert your fingers and thumb into your toe, one at a time.

Use your hand as resistance and push your hand and foot towards one another

Release the resistance and repeat, pushing a little more the next time.

Repeat 6-8 times on one foot.

TOE CURLING

 Kneel and sit back on you heals with the tops of your feet in contact with the floor. Your soles will stretch and curve into a good arch underneath you. Keep your big toes and heals together so there is not gap or space between the feet. If the front of your ankles are not flexible enough to rest comfortably on the floor without a space, use a small towel to roll into a tight tube shape to place underneath, and gradually use smaller cloths until you no longer need this prop.
Sit with your back and spine straight but not tense. Let your spine lengthen upward without forcing it. Imagine a string attached to the top of your head up to a bunch of helium balloons. On your breath inhale relax and balance, then on the exhale allow your spine to lengthen and straighten, stretching gently upward.

Aim to stay in this position for 5 minutes. If this is uncomfortable or you experience “pins and needles,” you probably need a larger rolled towel beneath the front of your ankles.
Now we are going to tuck the toes so that your soles raise facing directly behind you as your toes curl away from the soles. Lower your weight slowly and gently onto the length, not tips, of your toes. This will stretch the toes and soles. Avoid stretching too hard or release too much weight. Gradually after practicing for a few weeks gently increase the stretching in the toes and soles. Reduce stretch at any feeling of strain or pain.

Hold this stretch for 1-2 minutes.

Benefits to Drinking Water

There are many benefits to drinking water.

Drinking up to a recommend 8 glass of water daily can leave you with shinier hair, younger skin, a healthier body pure, clear water is the world’s best beauty elixir.

Water Can Help Control Calories.

Dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Food that have a high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

Water Helps Energize Muscles.

Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue.

It is important to drink water while you are doing exercise because when muscle cells don’t have adequate fluids, they don’t work as well and your performance will suffer.

Water Helps your Skin and Hair Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss

Hairdressers have been saying a cool-water rinse leaves hair glossier. The chilly temp constricts the cuticle layer of your hair so it lies flatter; making strands smoother and more reflective.

Yoga Poses to Relieve Shoulder Pain

Yoga Poses to Relieve Shoulder Pain

Here are some of the best Yoga Poses to help relieve shoulder pain, with our busy technological world, we spend far too much time on our iPhones and computers, even carrying heavy grocery bags, young children and we get our neck into an unnatural position. Upper back pain commonly stems from the tendency to slump in the spine and round the shoulders. Slumping causes the shoulder blades to slide away from the spine, chronically overstretching and weakening the muscles around them. Eventually these muscles harden into tough bands to protect themselves from this constant strain.

Check out these Yoga exercises to help relieve the stress on your shoulder and neck.

Open Chest Stretch

Shoulder Stretch
Shoulder Stretch

In this stretch the hands are clasped behind the body, and the arms are drawn away from the back to stretch the fronts of the shoulders.

Bend your elbows and interlace your fingers behind you, separating the palms of your hands. Keeping the elbows bent, lift and square your shoulders; then draw your shoulders back, moving your elbows toward each other so that your upper arms are parallel.

The proper action of squaring the shoulders, bending the elbows, and bringing the upper arms parallel will rotate the upper arms outward, opening the space between your upper chest and the fronts of your shoulder joints.

If you find this position difficult to get to us a strap and get yourself into the most comfortable position using the strap to resist.

Standing Wall Stretch

Standing StretchThe standing wall stretch can get into the tightest areas in the arm, shoulder, and chest. Stand next to a wall with your feet parallel and comfortably separated. Place the fingertips of one hand on the wall at shoulder height with your arm fully extended. Place your other hand on your hip.

Cup your fingers so that only the fingertips touch the wall, and rotate your arm outward slightly so that your thumb points upward. Keep your shoulder aligned with your hand and begin to lift and open your chest with your breath, rolling your collarbones back.

This stretch reaches some of the deepest levels of tension in the arm and shoulder, and opens the flow of circulation to the entire area.

Upward Seated Plank (Purvottanasana)

Seated Stretch
Seated Stretch

This posture stretches the brachialis (inner arm muscles) as well as the chest. Sit on the floor with your knees bent and your feet a comfortable distance in front of you. Place your hands on the floor 12 to 16 inches behind you, wider than your hips and (ideally) with your fingers pointing forward. (If you feel wrist pain in this position, place a support such as a folded towel under the heels of your hands or turn your hands outward.) Bend your elbows slightly, and, as you exhale, soften your chest downward, bowing your head. As you inhale, draw your shoulders back, keeping your elbows bent and your upper arms parallel. Lift and open your upper chest, feeling the stretch just below the lines of your collarbones. Keep your hips on the floor.

For the best results it is very important to lengthen your short muscles in the inner arm and chest establishes better alignment in the shoulders and frees you of fatigue and painful spasms in your upper back.

What type of Back Pain?

So what type of back pain do you have? It makes a real difference in you recover and care when you know you type of back pain.

Answer these three simple questions and look at what symptoms you have and then there are some treatments suggested for you to move forward.

Remember lower back strain is acute pain caused by damage to the muscles and ligaments of the back. It is often referred to as a pulled muscle. The back is supported by a large, complex group of muscles that hold up the spine, including the extensor, flexor, and oblique muscles. The soft tissues surrounding the spine enable bending forward, lifting, arching, and twisting movements.

How would you describe your back pain?

  1. Sore and Achy
  2. Tight and Stiff
  3. Sharp Shooting Pain

When is your back pain more prevalent?

    1. More that I can count
    2. After a strenuous activity
    3. Suddenly when I stand up or sit down


      Where does your back hurt?

  1. Feels like my bones and rubbing together
  2. All in one sport, usually in the lower region

3. Feels deep within my nerves of my back

RESULTS

Mainly No. 1
You have muscular back pain.

Your pain usually comes on suddenly with accompanying muscle spasms and your back may feel sore when touched. Muscular back pain is one of the most common types of back pain. It can occur after an abrupt and awkward movement, when you lift something improperly, or when you lift something too heavy.

Mainly No 2
You have structural back pain.

Your pain may be steady or intermittent that is aggravated by extended activity. When the affected area on your back is pressed, it may feel tender and stiff, or you feel pain every time you bend over. You may also experience loss of flexibility in your back. Structural back pain tends to occur as your get older. If you have scoliosis, the spine curves abnormally, causing back pain. If you have osteoarthritis, you’ll experience lower back pain. If you have a degenerative disc, the disc, or shock absorbing cushion between your spine’s vertebrae shrinks or tears, causing the bones to rub together.

Mainly No. 3
You have nerve back pain.

You may feel sharp, shooting pain, deep burning, numbness, or tingling sensations. Nerve back pain can be caused by a bulging or herniated disc in the spine that presses against nerve endings. It can cause sciatica, heel pain, and even destabilize the pelvis and trigger incontinence. If you suspect you have nerve pain, see your doctor immediately to prevent permanent nerve damage.