Posts Tagged ‘Abdominal Muscles’
Massage Chair Offers You Easy Back Pain Relief
Before I tell you about what you can do to cure your back pain I will share a story of a 2 Kilometers road with you. There is a 2 Kms road that stretches in one of the busy suburbs in a metropolitan city. Walk on it, or drive through it. The jerks and the hop-step-jumps that will you do to tackle that road, the breaks, the sudden change of gears and the bumps of the vehicle by the end of the journey it will be cured. If you don’t have one, you will get one!
In the normal course, unless there are any special reasons, weak, stressed back or abdominal muscles are the cause of back pain. Apart from the disc problem, the other causes of back pain are poor diet, weak bones due to inadequate calcium, wrong lifting techniques and poor posture.
If your work is the continuous type of desk-work, stand up occasionally and stretch frequently. It breaks the monotony of sitting and helps the body correction. Your chair must support the lower back when you are seated. If your back pain is accompanied by vomiting or fever consult your physician immediately, and if he suggests surgery, take a second opinion.
Massage is another natural option to treat back surgery, but you are so over busy, with your normal lifestyle, that you don’t have the required time to look after yourself. So, is there any alternative to receive the relaxing benefits of the massage?
Massage chairs are ‘born’ to meet this requirement of the busy man. They are trendy and therefore more and more popular these days. They arrived in the market for the first time in the year 1980. The massage benefit that you get out of these chairs is almost equivalent to the one you will get from a professional massager.
The main advantage of the massage chair is that you can have it in the comfort of your house, and no wastage of time is involved. After a day’s tiresome office activities and the subsequent travel, sink into your massage chair. With a touch of the button, the massage is on. With the advanced technology, you have many new models, fully programmed and customized, to meet your individual requirements.
So, your office chair might be the one that is back-pain giver. This massage chair is the pain and stress reliever, including your back pain. Some chairs have the massaging footrests. You can massage your feet as well as the calves.
So your chair for back pain will also give you several ancillary advantages. It certainly helps to better the blood circulation.
Ashish Jain
http://www.articlesbase.com/advice-articles/massage-chair-offers-you-easy-back-pain-Relief-70288.html
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Back Pain Exercise: Natural Pain Relief
Your back, just like the rest of your body, needs regular Exercise to be healthy and strong. It needs a regular fitness regimen to keep it performing at peak efficiency.
Back pain Exercise involves Exercise of not only your back muscles, but also of those that support your back. The abdomen and thigh muscles are in the second group. You will want to Exercise both groups to avoid or alleviate back pain. You may also want to add healthful fish oils to your daily diet to lubricate your joints. This is especially important as you age, since aging joints become more susceptible to painful problems.
Back Pain Exercise You Can Do At Home
A good physiotherapist or chiropractor will be able to teach you many useful exercises for reducing back pain, but these five will get you started.
1. Back, hip, and leg muscles. Stand with your back against a wall. Place your feet shoulder-width apart, your hands on your hips. Inhale and exhale deeply and evenly as you gently slide your back down the wall until your knees are at an angle of about 90 degrees. Count to five, and then gently and slowly slide back to your original position. Repeat five times. This will stretch and strengthen important back, hip, and leg muscles.
2. Abdomen muscles. Lie on your back on the floor. Firmly place your feet flat on the floor. Your knees should be bent and raised toward the ceiling. Lean forward until your head and shoulders leave the floor, trying to touch your knees with both hands. Hold the position as you count to 10. Relax and repeat 5 times. This will strengthen the abdominal muscles that help support your back.
3. Back muscles. Stand with hands on hips, feet slightly apart. Move your hand backward onto the small of your back. Keep your knees straight. Gently bend backwards at the waist as far as you can. Be careful not to bend so far that you increase your back pain. Hold the bend for 2 to 3 seconds. Return to your normal position. This back pain exercise will strengthen the muscles in your back itself. It will also loosen tight back muscles.
4. Hip and back muscles. Use a straight back kitchen or dining chair for this exercise. Stand behind the chair, holding the chair back with both hands. Lift one leg up and back, keeping its knee straight. Return it slowly to position, and lift the other leg up and back in the same way. Repeat 5 times with each leg. This exercise will strengthen hip muscles that support your back, as well as the back muscles themselves.
5. Back and hip muscles. You may want a mat under you for this one. Lying face down on the floor, tighten the muscles in one leg and raise it from the floor. Hold the leg up while you count to ten, and then lower it slowly to the floor. Lift the other leg, count to 10, and lower it slowly to the floor. Repeat 5 times with each leg to give added strength to your back muscles and the hip muscles that support them.
CAUTION: Back Pain Exercise Demands Warm-up!
You’ve heard it before, but this word of caution is important. Before beginning your back pain exercise, talk to your physician about what you plan to do. You may want to show these exercises to him or her and get advice. Then set aside time to exercise regularly, at least every other day.
Back pain exercise demands warm-up, so schedule at least five minutes at the start of your exercise period for that. Warming up lowers blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. Warm up with some type of slow, rhythmic movement. Walking is a good warm-up for your back pain exercises. Use an easy walking pace, inhaling and exhaling evenly and deeply to send oxygen to your muscles.
Back pain exercise has benefits for the rest of your body also. Think of your back as the main core of a healthy body. By giving it simple, low impact exercise each day or every other day, you will strengthen your muscles, preparing them to protect and support the painful area throughout the day.
Get Even More Help for Back Pain
While back pain exercise is a long-term solution to your back pain, you want to reduce your pain right now. You don’t want to wait. You want treatments that will give relief while you make muscles stronger.
Anna Hart
http://www.articlesbase.com/medicine-articles/back-pain-exercise-natural-pain-relief-104719.html
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Your Everyday Activities are Contributing to Your Back Pain Pilates Can Help
Hunching, bending, and slouching are just a couple of bad habits we have acquired over the years. Usually begin in childhood and follow us into adulthood, where the problems tend to arise. Unfortunately, many of us are unaware of these bad habits, which makes most of us likely candidates for back pain. You do not have to have a health condition to have chronic back pain. Not even have to be seniors. Back pain can strike anytime, any age.
The people working behind a desk for life may not realize it, but they are doing much damage to their backs by slouching. As indicated above, people tend to do it unconsciously. Over time, an accumulation of stress and tension is applied, and the damage is done. Other cases in the daily activities that damage when the back is us. Slouching when standing without holding your shoulders down and back in a relaxed fashion can put a lot of stress on the back and neck. Another activity in which damage to the rear is possible is when the dream. A bad mattress can damage the spine of the natural alignment, which can result in back pain. You might also feel pain in the neck and shoulders when sleeping on a bad mattress.
When your back is damaged, you may not feel in the beginning, so they continue to practice the same activities that we always have, without corrections. Pilates exercises and were intended to correct the alignment of the spine. This type of exercise consists of a series of small, efficient, and powerful movements that strengthen the muscles that have been undone in the ebb and flow of daily activities. You will be able to tighten and tone the buttocks, abdominal muscles, back and muscles, increasing your body’s strength.
At some point in most of the lives of people who suffer some form of back discomfort. It is inevitable. We are accustomed to slouching and poor posture habits, and catch up with us. In severe cases, the discs are herniated, and sometimes may develop arthritis. The alignment is crooked, and all bodily functions are put off. Talk about pain! Stiffness, numbness, tingling, and burning are just some of the very real feelings that people live with suffering from back pain. Frequent doctor’s visits are a very common reality for a lot of people too. How to get rushed to the emergency room is also very common in the world of terrible back pain.
Pilates and stretching techniques can help to correct even the worst back problems. Once the force and restore alignment, everything else follows. Ultimately, you are more aware and conscious of their position, and much more knowledge on how to alleviate signs of back pain. Through Pilates, no more drugs, doctor visits, or annoying bouts of pain. Only an effort at self healthy, natural alignment.
Yvonne Corilla
http://www.articlesbase.com/wellness-articles/your-everyday-activities-are-contributing-to-your-back-pain-Pilates-can-help-1075264.html
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3 Major Reasons You Suffer Back Pain
The curse of back pain is becoming a more common ailment and although anyone can at some point in time face it, a number of factors can increase the risk of suffering from it. These risks can emerge from a wide variety of factors from activity that is undertaken purposefully to lifestyle habits that you might not have thought would have an effect on the health of your Back.
Back Pain can become more common with age but this does not mean that you have to accept it as part of becoming older. And it is not just the older generation that is more prone to it as often it is those in their 30′s and 40′s that can suffer greatly. This is much more prevalent among those less physically fit. Where back and abdominal muscles are allowed to become weak they may not properly support the spine. It is common for those who have been inactive all week to consciously undertake exercise in a concentrated period over the weekend. Whilst this has benefits they are unfortunately more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact pilates exercise is good for the discs that cushion the vertebrae, the individual bones that make up the spine.
Many diseases can cause or contribute to back pain. These include various forms of arthritis, such as osteoarthritis, rheumatoid arthritis, spondylitis, and cancers elsewhere in the body that may spread to the spine. In addition, lifestyle choices such as smoking may not directly be the cause, it increases your risk of developing low back pain and sciatica. As an example, by continuing smoking it may contribute to pain by blocking the body’s ability to naturally deliver nutrients required by the disks of the lower back. As a result of smoking, it is not uncommon for repeated coughing to have a detrimental effect on the muscles around the back leading to pain. And just for good measure, smoking has been found to slow the healing process which will have the effect of prolonging pain as a result of back injuries, back surgery or broken bones. Another lifestyle choice of a diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity, which can put stress on the back.
Another reason for the onset of back pain is from activity which is related to types of work. Having a job that requires heavy lifting, pushing, or pulling, particularly when this involves twisting or vibrating the spine, can lead to injury and back pain. In complete contrast, undertaking an inactive job such as sitting at a desk for long periods of the working day may also lead to or contribute to pain, especially if you have a poor sitting posture that places undue pressure on the spine which can be due to the choice of an inappropriate chair. This can lead to the muscles becoming out of alignment and thus creating unnecessary strain on them.
Michael Tasker
http://www.articlesbase.com/health-articles/3-major-Reasons-you-suffer-back-pain-723734.html
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Lower Back Exercises Eliminate Pain
Copyright (c) 2009 Nancy Rishworth
Do you have lower back pain? You have lots of company – Americans spend approximately $50 billion each year on pain relief for back pain. Lower back pain is one of the most common back ailments – it’s a leading cause of missed work. You don’t have to let the pain control your life. Back Exercises can give you increased flexibility and allow you to live pain-free without medication.
Back Exercises improve strength of the core muscles, those muscles that support your back, your abdominal muscles, and your legs. This group of muscles is also responsible for your posture. With flexibility programs, you can strengthen those core muscles and eliminate or reduce your lower back pain.
Many Exercises improve the strength of core muscles. A regular program of resistance training (e.g., weights), walking, bike riding, swimming and aerobic exercises will strengthen core muscles. But adding flexibility programs, core stability and therapeutic exercises is one way to add even more value to your exercise routine.
The first stage of lower back exercises is to slowly work on building abdominal and core strength. Exercises such as abdominal crunches, pelvic tilts, and leg lifts all help to strengthen the core muscle group. Gradually, you can add more challenging exercises, such as Squats to your regimen.
Back exercises are greatly aided with the addition of flexibility programs. Whether you are incorporating some stretching exercises, yoga, or pilates, these exercises help you stretch your muscles. When you stretch your muscles, you actually lengthen them. This helps improve your posture.
Flexibility programs are also great methods for relieving the pain. Stretching exercises help develop flexibility in the spine. Stretching may be one of the most important methods for easing the pain. Simple stretching exercises release some of the tension in lower back muscles. When you release muscle tension, you eliminate the tightness and possible muscles spasms.
Another great option for lower back exercises is to incorporate a Swiss exercise ball, or an inflatable exercise ball, in your routine. Working out with these fitness balls, or simply using them in flexibility programs, helps you develop greater core strength as you try to stabilize yourself on the ball.
Lower back pain doesn’t have to stop you from enjoying your life. When you work to incorporate these exercises into your routine, as well as stretching and flexibility, you enjoy a life with a significant reduction in pain.
Nancy Rishworth
http://www.articlesbase.com/fitness-articles/lower-back-exercises-eliminate-pain-716100.html
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