If you’ve been plagued with back pain, you’ll want to do everything possible to help your back return to its prime condition. You might have an ergonomic seat at work and are working on your posture, but did you know that one of the most effective ways to help your back could be through exercise?

Exercise can be used to strengthen and condition the back and back muscles, and to promote flexibility. This in turn supports and protects the spine, helping to avoid injury and sometimes relieving existing injuries or pain. Here are some facts about the exercises that could help your back:

Core strength
In reality, it isn’t just the back that you should be looking to exercise. Your stomach, buttock and hip muscles are also needed to support the spine. They help keep it aligned and are used when the spine extends or twists. Keep these ‘core muscles’ strong and well exercised and you’re certain to promote excellent back health.

Yoga and Pilates
These exercises are great for strengthening the back as they both focus on exercising your core muscles. Yoga is great for flexibility and alignment, particularly Hatha Yoga. Pilates focuses more on building up strength in the postural or core muscles. Either technique can be used to prevent future back problems. Be cautious if you have an existing injury as certain stretches or exercises can cause further aggravation.

Swimming
This form of exercise is often recommended by therapists as a means to resolve back pain. The reason for this is that water makes a great support for the body, which allows it to exercise without taking much strain or weight. This is great for those who do not want to aggravate existing neck or back pain. Warm water is also good for relaxing muscles. However, repetitive or awkward movements in the water can also lead to further injury so it is always important to learn correct exercise and swimming techniques before undergoing this kind of therapy.

Easy stretches
There are some common stretches and exercises that are helpful for building strength in the back – they can be carried out at home or even at work.
A front lying chest lift is one simple set of movements you can do:

1. Lie face down on the floor with your palms next to and in line with your chest.
2. Use your arms and your lower back muscles to lift your chest off the floor. Your hips and thighs should remain on the floor and you should keep your head in line with your spine (don’t tilt it up or down).

3. Pause at the top of the lift when your arms are straight then slowly lower yourself down again.

4. Repeat this 8 to 12 times in three sets.

Before undertaking any form of exercise or any discussed here, it is essential that you notify and consult your physician as there is always a risk that back problems can be further aggravated.

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Chronic back pain has many causes – it can be the result of a back injury, a disease, or just the combined effect of many years of emotional stress. Whatever the cause, it can be debilitating and keep you from enjoying your life to its fullest.

Learning to cope with chronic back pain is key to minimizing its overall effect on your life.  The single most important factor in managing back pain is making sure you have adequate posture and back support in all situations – whether you are at the office, at home, on an airplane, or in the car.

TruComfort’s ergonomic back support is lightweight and portable – you can take it with you no matter where you go to make sure you have proper back care.  In an airplane, while watching TV, and even in a movie theatre, your back can be properly supported.

If you work with a computer every day, most companies will also provide you with ergonomic support to make sure your chair height, keyboard and mouse are all positioned correctly to minimize the stress on your back and carpals.

At night, it is critical that you have a good mattress with solid back support.  An old or flimsy mattress will not provide proper support and will intensify your pain.  Simmons Beauty Rest mattresses work well, as do the new memory foam mattresses that conform to the shape of your back.   A cervical pillow for your neck will also help provide support for chronic neck pain sufferers.

Good posture is another key to managing pain, simply being conscious of posture is enough to help most people start to eliminate bad habits that affect overall back health.  The Wii Fit gaming console fitness solution focuses heavily on posture with the use of a balance board.  You stand on the balance board, and internal sensors tell you whether your body is shifted too far left or right.   Games designed to improve posture and balance are included.

Many herbal formulations can also be found that are most helpful with chronic pain – the most common being Valerian root.  This plant is the basis for the oft prescribed drug Valium, and acts as a de-stressor and muscle relaxant. Just be careful not to take too much of it – as it can cause depression in susceptible individuals. The recommended dosage is 150-300 mg in capsule form.  Valerian is also a great remedy for insomnia.

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Among so many different treatments for common back problems, there is a little known therapy that has been showing surprising results. The Alexander Technique is an alternative method that tackles these conditions with a new approach. Few people have heard about the potential of this treatment to make a dramatic difference to the lives of back pain sufferers.

So what is it?
Quite simply, it is an educational discipline which studies the body and observes aspects such as posture, muscle movements and tensions to see if any of these have been placing unnecessary strain on different areas of the body. It believes we learn unnatural and negative habits in the way we hold ourselves and move, and even in the way we breathe, which then contribute to pains, aches or imbalances in our body because of repeated stress that should not be there.

Where did it originate from?
A man named F. Matthias Alexander highlighted its principles in the 1890’s. He first used it to solve a problem he had with hoarseness which he discovered was related to a bad habit in breathing he had developed. He later realized this theory could be applied to the rest of the body to treat and solve a vast number of common complaints.

How can it help my back pain?
A lot of the time, we are continually placing strain on our spine or back muscles without even knowing it. This is because, with time, it is easy to learn and take on bad habits that go against the natural way our bodies are meant to be used. Alexander Technique consultants are trained to observe and work with your body to help it unlearn negative habits, e.g. slouching, poor neck movement, general malcoordination and other aspects that have caused unnecessary tensions. The consultants usually require 20-40 private sessions which help the patient become aware of these habits and gently manipulate their bodies to relearn a natural and balanced way of body movement and control. For sufferers of back pain, it is common to focus on aspects like posture, sitting, standing and walking – all of which can have a major effect of the health of a person’s back.

How do I find a consultant?
Visit alexandertech.org for a list of certified consultants.

Used in conjunction with prescribed back exercises, finding a good back support for sitting and healthy back practices, the Alexander Technique could well be the solution to the back problems that have been plaguing you.

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Back pain affects many across the globe, and can be quite debilitating as it affects not only our jobs and daily lives – but also our outlook on life and ability to enjoy our friends and family! Luckily, along with wonderful back supports, there are many wonderful herbal remedies available to help those who suffer from this condition to cope effectively.

Aryuvedic medicine has many solutions to this problem; the most commonly used is called Ashwagandha or “Indian ginseng”.  This herb is a potent anti-inflammatory and is also a de-stressor – so it is useful when back pain has been caused by recent injury or stress.  Another great Aryuvedic remedy is called Nirgundi or Vitex Nigundo.  This Indian herb is one of the most potent anti-arthritic formulations available in natural form today.  It helps with both the inflammation and the pain, so is a good choice if you don’t want to mix too many herbal formulations or want to stick with only one.

A common choice by many is Valerian root, which is the basis of the often prescribed tranquilizer, Valium.  It is a potent muscle relaxant and anti-stress supplement, but care must be used in taking it as it can also be a depressant. It is critical to make sure that you don’t take too much of it at any one time.   Recommended dosages are from 300 to 900 mg per day.  It is also an excellent remedy for insomnia.

Willow bark, also known as white willow bark, has analgesic properties and is a very effective pain reliever.  One word of caution, it should not be combined with aspirin.

Capsaicin, which is found naturally in cayenne pepper, is a great pain reliever when applied topically.  Simply mix cayenne powder into some body lotion or cream until the mixture turns pink, and then apply it to your back.  You should feel warm and tingly – and the pain should be lessened.

The common ginger root also contains 12 anti-inflammatory compounds that can help with back pain from injury or arthritis.  Ginger can be purchased in capsule form, or you can boil slices of the fresh root and drink the boiled water as a very effective pain and inflammation reliever.

Other good choices include drinking chamomile tea (also an excellent de-stressor), taking St John’s Wort capsules (a very effective antidepressant and inflammation reliever), or bathing in Epsom salts.

It is advised to experiment with different herbs and remedies until you find what works best for your unique condition.

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Sadly, many people each day find themselves in a position of constant sitting or slouching while in their office chairs, at home on the computer, etc.  Constant sitting like this can wreak havoc on your back and be the genesis of health problems in the future.  These include a cramped neck, cramped or sore back, and overall discomfort throughout the body.  The body was never engineered for long term sitting in this way, and without the proper seat support, you could be damaging your back and possibly your spinal cord.

One of the best solutions for long term sitting is purchasing an ergonomic chair.  Ergonomic chairs are not that expensive and will put your body into a more natural and comfortable position.  Ergonomic chairs not only have the ability to align your spine, but also work to align internal organs as well.  Many people do not value the importance of maintaining an overall balance in the body. Having your internal system out of alignment can compromise your overall health, lead to depression, and affect proper bodily functioning.

Most chairs do not take the natural curvature of the lower back into proper consideration, and some can even be damaging.  Without proper lumbar support, the natural curve of your back is flattened over time, leading to poor posture and constant slouching.  Having proper lumbar support allows you to sit at a workstation for significantly longer periods of time, feeling less discomfort.  Most chairs today are not even designed with the correct adjustments to make the chair in any way optimal for your health.  A one size fits all standard does not apply in this case, and can lead to injury or chronic back problems.

Another thing to look at when purchasing an ergonomic chair is the chair’s armrests.  Where are the armrests located and does this fit my body type?  Armrests reduce arm strain and allow the shoulders to relax, which is vital for the repetitive nature of typing and deskwork.  The armrests should be positioned so that the elbows are in a comfortable and relaxed position.  Chairs that lack armrests are some of the leading contributors to problems such as wrist strain and carpel tunnel syndrome.

If you have not looked in to getting an ergonomic chair yet, you should look into it.  Ergonomic chairs can save you countless dollars in the long run, in terms of costs related to health and back problems.  They can also align your spine, balance your internal organs, and optimize your work potential.  If you are planning on working safe, while working smart, than you should start considering purchasing an ergonomic chair for yourself.  Being more comfortable enables you to be more efficient, therefore being more effective and healthier at the same time.

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Posture and back pain have long been associated with one another as interlocking components, in relation to the health of our spine and our back.  But many people really have no idea how critical posture is in correlation to our back support.  Correct posture is a simple, but effective way to maintain proper back health and maintain healthy spine support.  Good posture and back support are integral components critical to reducing the incidences and levels of back pain and neck pain.

Not maintaining good posture and adequate back support can put serious strain on the muscles and even more stress on the spine.  Over time, the stress from poor posture can change the anatomical characteristics of the spine, leading to possibly serious medical problems, including constricted blood vessels, nerves, and problems with muscles, bones and joints.  Having poor posture can also contribute to neck pain, as well as headaches, fatigue, and breathing difficulties.  Having poor posture is not a laughing matter, and it could be contributing to your back pain more than you realize.

Correct posture involves keeping each part of the body in alignment with the surrounding areas.  This means keeping all parts balanced and supported.  If you have correct posture you should be able to draw an imaginary straight line from the earlobe, through the shoulder, hip, knee, and right down to the middle of the ankle.  When moving from one position to another, the most ideal situation for your back is to move smoothly and with fluidity.  After a concentrated effort, these movements will become more automatic and require little or no effort to maintain.

Examples of bad posture are slouching with shoulders hunched forward, swayback syndrome, which is an inward curve in the spine, due to bad posture.  Carrying something that is too heavy on one side of the body can cause bad posture.  If people hold the phone between their neck and shoulder for too long, it can cause bad posture.  Even wearing high-heeled shoes or clothes that are too tight, can cause poor posture.

To quickly identify bad posture you need to examine your own individual posture throughout the day, such as sitting on the couch, standing in line, etc.  At regular times throughout the day take notice of your posture and back support to see if you are following the correct guidelines of good posture.  Bad posture can cause tense muscles, which can put the whole body out of alignment.  By having better posture you will sustain proper back health, feel better, look better, and maintain a better sense of balance in your body.

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