This is the next installment to help to those who suffer with chronic back pain. I find that doing simple stretches can help relieve tension, help to align the spine, and to prevent stiffness. Before starting any new exercise be sure to consult your physician. I learned these simple stretches during one of my numerous physical therapy sessions.
The first is to stand in a door way. Put both hands on the sides of the door at shoulder level. Lean into the doorway stretching your pectoral/chest muscles. Hold for five to ten seconds. Repeat five to ten times or less, whatever you can tolerate. Stop immediately if you have any increased pain.
The second stretch is to lay face down. I do this on the floor, you can use a blanket, towel, yoga mat, etc.... Bring yourself up on your lower arm and elbows. Keeping the head straight and aligned with your spine, bring your chest up. You should feel this stretch between your shoulders blades. It is a great extension exercise. Repeat this five to ten times. Again, if you feel any increased pain you should stop immediately.
These are just a couple of stretches I do everyday to help keep my spine aligned and to try to prevent stiffness. I usually do the door stretch whenever I think about it, probably five to six times a day. The floor stretch I do a couple of times in the morning and a couple of times in the evening. Stay tuned for the next installment. Wishing you all well.
Tuesday, May 5, 2009
Sunday, May 3, 2009
Chronic back pain relief
Chronic back pain can be very intrusive in one's life. I have found many things helpful. In this edition I will talk about exercise and weight loss. Exercise is very important part of a healthy lifestyle. I don't think you have to belong to a gym and be a muscle man to benefit from exercise. I walk my dogs every evening and do some light strength training three times a week. My routine usually consists of three to four sets of push ups, three to four sets of leg squats with weights, and three to four sets of arm curls. Before you start any exercise regimen consult your physician.
Weight loss is another aspect I have found that has helped to ease my chronic back pain. I have tried all of the fad diets, but the thing you need to keep in mind is changing your life. Its not a diet, it is a way of life. You need to make healthier choices. Eat the recommend amounts of fruits and vegetables. Choosing whole grain choices when eating pastas and breads. You don't have to give up all of your favorite things, but moderation is the key. Making exchanges when you wanna go out and eat pizza, means you might just eat an apple or two cups of carrots for lunch. Know your body. Listen to your hunger signals. Don't eat until you are stuffed, eat until you are satisfied. Again, check with your physician before making any choices about dieting.
Exercise and weight loss will help your back pain, thus making your feel better, have more energy, and have an overall healthier life.
Weight loss is another aspect I have found that has helped to ease my chronic back pain. I have tried all of the fad diets, but the thing you need to keep in mind is changing your life. Its not a diet, it is a way of life. You need to make healthier choices. Eat the recommend amounts of fruits and vegetables. Choosing whole grain choices when eating pastas and breads. You don't have to give up all of your favorite things, but moderation is the key. Making exchanges when you wanna go out and eat pizza, means you might just eat an apple or two cups of carrots for lunch. Know your body. Listen to your hunger signals. Don't eat until you are stuffed, eat until you are satisfied. Again, check with your physician before making any choices about dieting.
Exercise and weight loss will help your back pain, thus making your feel better, have more energy, and have an overall healthier life.
Things you can to do to help with back pain
Back pain is something that most of us deal with at one time or another in our lives. Chronic back pain is pain that last for more than a few days. I have chronic back pain. Chronic back pain can interfere with your life. This is the first installment of a few related articles on ways to help ease your pain. I have had back pain for over two years. I even have neck surgery to repair a couple of bad discs in my cervical spine. Besides using pain medication, I have discovered numerous ways to help deal with and ease my back pain.
The first thing I would like to talk about is heat therapy. Heat therapy can be very useful in helping to ease back pain. First get the advice of your physician before starting any new program, especially if you are diabetic. Hot tubs are a wonderful thing, but are expensive. So, create your own hot tub. Fill a bath tub with water. You might as well enjoy yourself, so add some bubble bath to your water. Then, add two cups of Epsom salt. Epsom salt has many uses. It can be very effective when used as a soaking aid. Relax and soak. I use this technique four to five times a week and find it to be very helpful relieving my back pain.
The second thing I do is to use a bag that is filled with buckwheat hulls. This bag is warmed in the microwave and then applied to the area that is causing you trouble. I bought this bag at a speciality shop, but you can make your own with a pillow case and some rice. I find this option very helpful as well. As a reminder, please check with your physician before starting any of these practices.
The first thing I would like to talk about is heat therapy. Heat therapy can be very useful in helping to ease back pain. First get the advice of your physician before starting any new program, especially if you are diabetic. Hot tubs are a wonderful thing, but are expensive. So, create your own hot tub. Fill a bath tub with water. You might as well enjoy yourself, so add some bubble bath to your water. Then, add two cups of Epsom salt. Epsom salt has many uses. It can be very effective when used as a soaking aid. Relax and soak. I use this technique four to five times a week and find it to be very helpful relieving my back pain.
The second thing I do is to use a bag that is filled with buckwheat hulls. This bag is warmed in the microwave and then applied to the area that is causing you trouble. I bought this bag at a speciality shop, but you can make your own with a pillow case and some rice. I find this option very helpful as well. As a reminder, please check with your physician before starting any of these practices.
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