BACKPAIN

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http://www.natural-homeremedies.com/homeremedies_backache.htm

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When your back hurts, all you probably want to do is curl up in bed or on the couch and rest, waiting for the pain to end and the healing to proceed. But if you really want to help your back muscles get stronger and minimize your back pain, one of the most effective treatments may be one of the most surprising — back exercises.

Back Exercises: Create a Core Routine
It’s important to develop an exercise routine that you can do one to three times a week for about 30 minutes at a time. These basic exercises and movements should help strengthen your core muscles (the ones that help stabilize your back) and ease or even prevent back pain:

    Stretching. Lie flat on your back, bend your knees, and lift one knee up to your chest, pushing your lower back down toward the floor. Hold this position for 5 seconds, relax, and then repeat with the other leg. Do 10 repetitions for each leg, alternating legs with each repetition.

    Another good stretching exercise to try: Lie on your stomach with your hands at your shoulders and your palms flat against the floor, push your upper body up, hold for 5 seconds, and relax your lower back. Do 10 repetitions.
    Low-impact aerobic exercise. Exercise in general is great for your body and your back, but low-impact aerobic exercises are the best for boosting overall health without causing damage to your back. So which exercises are best?

    "Walking, swimming and bicycle riding are helpful aerobic training exercises," according to William O. Shaffer, MD, professor, vice-chairman, medical director, and residency program director at the University of Kentucky. Dr. Shaffer also recommends flexion exercises for back pain patients who have arthritis. (Flexion exercises are those that involve bending forward, strengthening your muscles and reducing pressure on the nerves in your back.)
   
Good posture. "As a general recommendation, exercises that protect the lower back begin with 'neutral spine' positions and isometric muscle contractions," says Thomas J. Herrmann, EdD, PT, a physical therapist and assistant professor in the Department of Rehabilitation Sciences at the University of Cincinnati's College of Allied Health Sciences. Isometric muscle contractions occur when muscles contract (develop tension) but stay the same length — like pushing up against a wall or holding an abdominal crunch.

    "If one were to stand with good posture, the lumbar spine and low back would be in, or at least near, its neutral position," Herrmann says. "If one were to begin with isometric abdominal and low back exercises while in this neutral position, and develop good control over these muscles, it is possible to 'teach' these muscles to control the low back position during larger, more risky activities."

It's important to make sure that the exercises you decide to do are productive and actually helping to heal your back, not hurt it.

http://www.everydayhealth.com/back-pain/back-pain-core-exercises.aspx

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6 Tips to Prevent Back Pain

Back pain is extremely common and can be caused by many simple everyday activities. Help prevent back pain and protect your spine with these important steps. By Beth W. Orenstein

Back pain can be the result of trauma, such as a fall or a car accident or something like that. But most often back pain is the result of an everyday activity done incorrectly — activities as common as twisting to reach or lift an object, sitting at a computer in the same position for hours, bending over to vacuum, and carrying shopping bags. The good news is that back pain prevention isn't all that difficult, often requiring just a few adjustments that will soon become second nature.

Here are six simple but effective back pain prevention tips.

 Exercise. One of the most important things you can do for back pain prevention is to get up and get moving. Why does exercise prevent back pain? Muscles are meant to move, says Robin Lustig, DC, a chiropractor at New Jersey Total Health Center in Lodi and Pompton Plains, N.J. If you aren't in good shape, you're more likely to hurt your back and feel pain when you do even simple movements, such as lifting your child from his crib. "Also, exercise helps keep your joints fluid," Dr. Lustig says. Another reason exercise prevents back pain is that exercise helps you keep your weight down — being overweight, especially around your stomach, can put added strain on your back.
  
Eat right. "If you maintain good eating habits, you not only will maintain a healthy weight, but you also will not put unnecessary stress on your body," Lustig says. A steady diet of excessively spicy or fast food can strain your nervous system, which is going to create back problems, she adds. Conversely, a healthy diet of fresh fruits and vegetables, lean meats, dairy products, and whole grains will keep your digestive tract on track. "If your intestines are working and functioning properly, that will maintain your spine because your inside and your outside relate to one another," Lustig says. "In my 26 years in practice, I have found that many people who come in complaining of low back pain also have irritated bowels."
    
Sleep sideways. You don't want to sleep flat on your back because that can add pressure to your spine — as much as 55 pounds, according to the North American Spine Society. The best position for sleeping is on your side. If you must sleep on your stomach, put a pillow under your lower abdomen to help take stress off your back. Having a supportive mattress and pillow for your head are vital as well. "Getting enough, restful sleep is always an important part of maintaining good health," Lustig says. Also, if you exercise during the day, you sleep better at night.
    
Maintain proper posture. "People sitting at their computer for seven or eight hours a day is keeping me in business," says Lustig. "People slouch over their computers and their telephones when they're texting, and they don't realize the damage they're doing to their backs and the pain they could be causing." Be sure to work at an ergonomically correct workstation, both at the office and at home, and break up long periods in front of the computer with stretching exercises. If you practice good posture, you will maintain the natural curves of your back and help keep it strong.
    
Reduce stress. You probably don't realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain, Lustig says. Stress reduction activities can include yoga, meditation, biofeedback, deep breathing, tai chi, and guided imagery.
    
Quit smoking. It's well known that smoking raises your risk for heart disease and cancer, including lung and colon cancers, but most people don't realize that smoking also can be a cause of persistent back pain. Research also shows smoking can make existing back pain worse. It's not entirely clear how smoking affects back health, but one possibility is that it narrows blood vessels. Narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and slower to heal.

You can reduce your risk for back pain with simple lifestyle changes. However, if you should experience back pain, don't ignore it. It could be a sign of a more serious condition. Talk to your doctor about your symptoms and what you should do to find and treat the cause.

http://www.everydayhealth.com/pain-management/back-pain/quick-tips-to-help-prevent-back-pain.aspx

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