The principles of Pilates strongly support back health.  Two very significant skills that the back pain sufferer should learn are: being aware of the neutral alignment of the spine, and the strengthening of important postural muscles that assist this alignment.

A Pilates program will greatly benefit people who suffer from pain due to excessive movement and degeneration of the intervertebral discs and joints, and it will also help improve postural asymmetries, thus, diminishing the wear and tear that happens as a result of uneven stress on the intervertebral joints and discs.

This exercise improves the person’s strength, flexibility, and elasticity of the hip and shoulder girdle muscles.  The smooth and controlled movement through these joints helps avoid unnecessary torque on the spine.

The biggest strength of Pilates is that it teaches awareness of movement habits that may cause tension on the spine, and in this way, helps the person acquire good habits that help maintain neutral alignment.  When the person is aware of the excess of tension and knows how to focus, he or she is able to use his or her body efficiently.

Before you start any exercise routine, talk to your doctor, and before starting a Pilates’ program, make sure the instructor is a certified Pilates’ teacher, and that he or she is aware of your back problems.

For persons with severe back problems, we recommend private Pilates’ lessons with a professional instructor.  It is more expensive than a group class, however, it is a good investment if you consider that you will be learning the exercises first hand from an expert that can change your life and improve your health for good.  You can start with classes twice a week to advance faster, and after you learn the postures, you can change to once a week if you are able to practice on your own in between classes.

The simplest exercises of Pilates are the ones that teach the principles of movement that are crucial for back health.  Never underestimate a simple exercise that supports the trunk’s important postural muscles, the awareness of neutral alignment, and the agile use of shoulders and hips.  You are much better off learning exercises that you can practice at home on your own.

Many of the movements in Pilates are difficult, thus, people with severe back pain or degenerative disc disease shouldn’t perform them.  Remember to see your doctor before starting any exercise routine.

In general, people with back problems must avoid exercises that push the spine into extreme flexions or extensions, or that combine flexion with side bending or twisting the spine, because these exercises produce a lot of stress on the intervertebral discs.

It is also vital to avoid mental and physical exhaustion, because this is when you lose proper form and get injured.

Pilates’ exercises should be challenging as much mentally as physically, but not so much as to make someone struggle.  If you feel pain, stop and tell your instructor, because the exercise may be too much for you or you may need more help to get it right.

You should know that a Pilates’ program might take time to show its results, because learning to use your muscles in a supportive way for the spine, instead of in a stressful way, requires time and discipline.

You can look for additional ways to help you achieve good posture habits, for example, get a good back support and use it throughout the day every time you are sitting down, and get a good mattress to support your back during the night.

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If you have ever looked in a mirror only to see that your head is leaning forward, you should know that this is the most common posture and spinal misalignment problem, and the cause of lots of pain and discomfort.

There are many daily activities that make us misalign our necks and heads, for example, reading a book or newspaper, wearing bifocals, talking on the phone, watching TV in bed, working in a computer, and leaning over a desk.

A forward-hanging head causes many serious problems because the head is heavy.  An average human head weighs between 10 to 14 pounds.  It is supposed to rest over the shoulders, in the body’s gravity center, so when it hangs forward, it is off position, and the muscles in the neck and upper back must do extra work only to hold your head up.

For every half inch forward that you move your head, you put an additional twenty pounds of tension on your muscles, and the chain reaction begins…

-The majority of the work lies on the upper part of the trapezius muscle, which is a diamond-shaped muscle that goes from the base of the skull, down and out to the shoulders, and down to the middle back.

As the head is held forward, the upper traps remain tense to hold the load; with time, they thicken and tighten, to the point that when touched, they feel like cement.  The result: neck and upper back rigidity and pain.

-Since the upper traps constantly contract, the nerves that travel between the neck bones, to reach the arms and upper body, are squeezed, causing neck pain, numbness, tingling in arms and hands, or tension headaches.

-The upper traps overdevelop, however, the middle and lower traps weaken because of the lack of work.  This disparity causes a lot of discomfort in the upper and middle back.

-With the head forward, when you want to lift your head, you must arch your neck, putting pressure on the neck’s cartilage, disks, and joints.  With time, the risk of “wear and tear” arthritis grows, and the unceasing compression diminishes the blood flow to the area, reducing the amount of nutrients and oxygen that reach the tissues.

-This bad posture also contributes to TMJ, temporo-mandibular joint disorder, which produces pain or clicking noises when opening and closing the jaw.  With the head forward, gravity pulls on the jaw, and finally the joint does not fit together well.

The good news is that, as soon as you identify this posture problem, it is easy to correct.  You just have to pay attention.  Slightly, lift the front of the rib cage to straighten the upper back and to position your head closer to the body’s gravity center.  Your neck joints will fit together in the right way, and the rigidity will disappear from your upper back and neck muscles.

So, as a conscious practice, during your day, as soon as you remember, align your head back over your shoulders by lifting the front of your rib cage, you can even get a seat support to help you get into the good posture habit, and kiss neck and upper back pain goodbye for good!

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It’s one of the most important structures of your body, but there are many fascinating facts about your back and spinal column that most of us are unaware of.
Read on to discover our top 20 facts about your back!

1.The spinal column is generally thought to consist of the series of vertebrae forming the skeleton along the back – it houses the spinal cord, spinal discs, muscles, ligaments and nerves.

2. The spinal column has several very important functions – it supports the body’s weight, provides flexibility for movement, protects nerve roots and fibers and forms a protective surrounding for the spinal cord – the main pathway of communication between the brain and the rest of the body.

3.Both giraffes and humans have seven vertebrae in their necks.

4.The first set of vertebrae (the cervical vertebrae found in the neck) are also called the Atlas. Atlas is a character from Greek mythology who, after losing a fight, was turned to stone and had to carry the weight of the Earth and the Heavens on his shoulders. The cervical vertebrae were also given this name as they carry the weight of the head.

5.As babies, we have 33 vertebrae but as adults we end up with 26. What happens to the nine remaining bones? Four of them will fuse to make our tailbone and five fuse to make the back of the pelvis.

6.The biggest cause of disability in the working population is attributed to spinal disorders.

7.Those suffering from back pain who do not undertake special exercises and training to strengthen and rehabilitate their deep back muscles are 22 times more likely to have a recurrence of back pain.

8.The spine contains over 120 muscles, 220 ligaments and over 100 joints.

9.One quarter of the spine’s length is made up from cartilage.

10.Since cartilage discs expand in the absence of gravity, astronauts returning from space may be 1.5 to 2 inches taller than when they left. Gravity’s effect on cartilage is also the cause of humans shrinking between a quarter of an inch and five inches every decade after the age of 40. It also means we are generally taller in the morning than at night because of the daily effect of gravity on the body.

11.Spinal discs are very strong tissues filled with a gel which helps support the spine. They allow the spine to move, too.

12.Spinal ligaments help connect the vertebrae and are important for keeping the spine stable.

13.Four out of five adults will experience some type of back pain during their lifetime. Back pain is considered the second most common location of pain experienced – headaches are considered the first.

14.The spine is so flexible it can bend far enough to form two thirds of a circle.

15.The most common cause of spinal cord injuries is vehicle accidents.

16.Lower back pain is the most common type of back pain experienced. This is because the lower back twists and bends more than any other part of the back and it also bears the weight of the upper body.

17.Sometimes back pain can be caused by other ailments in the body. Pain experienced in the middle of the back, which becomes worse after eating, may be a sign you have a stomach ulcer. And if you experience an intermittent back pain that reaches your groin, it could indicate you have kidney stones.

18.The spine is extremely strong – it can bear the pressure of hundreds of kilograms.

19.It is estimated that 80-90% of all back pain will resolve itself without treatment within 4-6 weeks.

20.Investing in a back support is one of the best ways to prevent back injuries and pain often brought about by poor posture when sitting in a chair, at a desk or while driving.
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What is Chiropractic?
Chiropractic is an alternative form of therapy that treats many back complaints and other conditions of the body. It involves the hands-on manipulation of the spine and a combination of other alternative therapies to treat the patient’s problem.

Chiropractic governs itself around three main beliefs:

1.The body has a powerful self-healing ability.

2.The body’s spine and its health are directly related to the way the body functions.

3.By manipulating the spine to restore it to its normal condition, it helps the body function correctly and also facilitates the self-healing process.

Restricted movement in the spine – caused by an injury, repetitive stress or sitting for long periods without proper back support – leads to pain and reduced function in the back. The chiropractor’s goal then is to use their hands to apply a force that will relax muscles that have been shortened or are in spasm and help flex joints that have become stiff. By restoring normal spinal movement, back pain is reduced and mobility returned to the back.

A chiropractor may also choose to use other alternative therapies in conjunction with their hands-on treatment. These include:

-heat and ice
-ultrasound
-exercise
-magnetic therapy
-dietary supplements
-counseling about diet, weight loss and other lifestyle factors
-electrical stimulation
-homeopathy
-acupuncture

What are the benefits of Chiropractic?
This is considered a safe, effective treatment – especially for conditions such as acute lower back pain, sudden back injuries caused by strain, neck pain and headaches. Sufferers of osteoarthritis and fibromyalgia are also said to respond well to the moderate pressure used by chiropractors.

Studies regarding chiropractic are inconclusive about its effectiveness but many patients give strong testimony to its ability to cure and provide relief from lower back pain and other back and body ailments.

Are there any risks?
In rare cases, treatment has made conditions to the back such as a slipped disc worse. Neck manipulation also carries with it a small chance of incurring spinal cord injury or causing a stroke. This is why it is extremely important for you to speak to your physician before you visit a chiropractor and to find a practitioner who has the correct certifications. It is also essential that a correct diagnosis of your back problem is made before seeing any alternative practitioner, and that the patient discloses a full medical history including any spinal surgeries that have been preformed.

What else should I know?
-In addition to chiropractors, osteopathic physicians and some physical therapists may use techniques of spinal manipulation. Speak to you physician about any specialists they might recommend.

-It’s a wise idea to find a chiropractor who will agree to work with other members of your health care team to make your treatment a team effort.

- All good chiropractors will offer you an initial consultation to inform you about their type of treatment, the amount of sessions you will need and to make sure you are comfortable with their techniques. It is also important that you are well informed about any risks involved so you can make an informed decision before choosing this type of therapy.

Think about prevention

Thankfully, most sudden back injuries resolve themselves after a few weeks. But in the meantime – before, during and after treatment for any back problems – it is essential you maintain good back health practices to promote good back health and prevent further injuries, pain and problems. Follow these 11 simple tips:

1. Try and maintain a healthy diet and weight.
2. Undertake a good exercise regime to help you stay active – consult your physician about the types of exercise you should avoid.
3. Avoid prolonged inactivity or long periods of bed rest.
4. Avoid activities that involve repetitive twisting or bending.
5. Warm up and stretch before exercising or undertaking other physical activities such as gardening.
6. Wear low-healed shoes that are comfortable.
7. Sleep on a firm mattress that will minimize your spine curving when sleeping.
8. Lift objects by bending your knees first and taking the weight on your legs, not your back. Do not twist when lifting.
9. If you smoke, give up your habit. It impairs blood flow and deprives your spinal tissue of oxygen and nutrients.
10. Always take breaks when having to sit or stand for long periods of time.
11. Make sure your work desk and home office desks are ergonomically correct. Invest in a good ergonomic seat to help you sit up straight, preventing future back problems.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention www.trucomfort.com as the original source).

Your spine is one of the most important components of your body – injure it and you could see your whole lifestyle affected in a dramatic way. One major key to protecting your spine and back health is to pay attention to your posture and your posture habits. How you hold and move your body can either be the cause of your back problems – or the reason why you’ll avoid many common injuries.

Follow these simple tips to great posture and you’ll reap from their benefits to your back health.

Sitting:

-  An ideal sitting position involves keeping your shoulders back and your back straight. Your neck, back and heels should be in alignment and your legs should be held at 90 degrees to your body.

- Avoid the urge to slouch – this will throw your posture into an unhealthy balance. Push your bottom towards the back of your chair to help prevent you from falling into a slouch.

- Invest in a good posture and back support. These will help support your back, regardless of your chair’s shape and size, and help you hold a healthy posture while sitting.

- It’s never good to stay sitting for long periods of time. If you have to be at a desk or sitting down for more than an hour, try and take short breaks every 40 minutes or so. Perhaps stand up and move around your office or home or make yourself a drink, before returning to your seat. This prevents your back muscles from tiring, making you more prone to a slumped posture.

- Why not try sitting on an exercise ball? These help you maintain a healthy posture while sitting – it’s hard to slouch when sitting on one!

- Avoid unbalanced positions when sitting, e.g., leaning to one side, tilting the head, hunching the shoulders forward, crossing legs unevenly – these can all throw your posture off-center.

- If using a computer or laptop, ensure the screen is positioned at your natural eye-line so you do not have to lift or bow your head unnaturally. Have keyboards placed so that arms rest and type in a straight line, too.

Standing:

- An ideal standing position involves holding your head up straight, with your chin tucked slightly in. Keep your chest forward, push your shoulder blades back and tuck your stomach in. Most of your weight should sit on the balls of your feet – not your heels or toes. Let your arms hang down naturally.

- Avoid wearing high heels, especially for long periods of time, as this affects the alignment of the entire body.

When Moving Around:

- Use bags and backpacks that have been designed to reduce the strain placed on backs. If possible, avoid carrying large and heavy items on your back.

- Many people sustain injuries to their back when lifting objects incorrectly. When picking up items from the ground, avoid using the back to lift the weight. Instead, bend your knees (instead of bending at the waist) to lower yourself and pick up the object, then allow your leg muscles to lift and carry most of the weight.

In General:

- Be aware of the positioning of your spine, neck and shoulders. Try to keep them aligned and avoid slouching. As a rule, you should try and hold your spine as straight as possible.

- Involve yourself in a regular exercise routine which includes activities such as walking, swimming, bicycling, yoga or Pilates. These will help your body and its muscles stay active, strong and flexible, helping prevent future back injuries. Find good back exercises you can practice to help strengthen your back muscles if you wish to improve flexibility and strength (speak to your physician first if you have existing back problems).

- When on the phone, avoid holding your phone using only your shoulder and neck. This might leave you hands-free but interferes with your posture and will cause neck and back pain in the future.

- Learn to hold a natural and relaxed posture. Sometimes, worrying about our posture makes us tense and hold ourselves stiffly – this is also unhealthy for the back. Instead, your posture should feel naturally comfortable – not forced and uncomfortable.

- If you need help correcting your poor posture habits, make use of a variety of ergonomic seats designed to help you. Don’t be afraid to place a posture and back support in the car or a footrest under your desk – they could make all the difference to your future back health.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention www.trucomfort.com as the original source).

What is Sciatica?

It is commonly believed that sciatica is a single condition with a single cause. However, this is untrue. In fact, sciatica is a set of symptoms related to a variety of conditions. These conditions usually involve the compression or irritation of the sciatic nerve that runs down the lower part of the spinal chord and then continues through the lower limbs. When pain is experienced along this nerve route, it is termed a sciatic pain. Generally, the cause of the pain is related to problems with the lower spinal discs which extend beyond their normal position and aggravate the sciatic nerve, causing a radiation of pain along that same nerve.

How do I find relief from my sciatic pain?

Thankfully, most cases of sciatica are not serious and, with the correct management, symptoms will disappear within a few weeks. However, there is much you can do in the meantime to find relief from pain, aid healing and help prevent future back problems:

1.Exercise and physical manipulation
First it is important to visit a physician to have a correct diagnosis made concerning your back problem. This is essential if you decide to undertake exercise to help your recovery as certain exercises are beneficial or detrimental according to the condition. Once it has been established, ask your physician to recommend a good physical therapist or chiropractor who will help to physically manipulate your spine and the related muscles in order to resolve your problem. Initially, your physician may ask you to undertake a couple of day’s bed rest. However, afterwards, it is important not to remain inactive as a lack of movement in the muscles will cause further weakening and lead to more injuries. In comparison, exercising promotes healthy lubrication between the spinal discs, strengthens core muscles that support the back, increases flexibility and mobility, increases circulation to back muscles and nerves, and helps speed up recuperation times of injuries.

Ask your physical therapist or chiropractor to suggest good back stretching and strength exercises that can be carried out at home. Stretching will increase flexibility in the muscles, discs and ligaments related to your injury/condition, while good back strength is essential for preventing future back problems and helping to manage existing back pain.

2.Hot and cold compresses
Heat compresses or packs help dilate blood vessels, which then increases the flow of oxygen and nutrients to the area, so helping it to heal. It relaxes muscles, providing some pain relief and allowing the patient to stretch the sciatic nerve which may have become compressed. It also stimulates sensory receptors, making the brain focus less on the sciatic pain. Heat treatments are best used 3 to 7 days after the start of the condition, when acute sharp pain has subsided.

Cold compresses or packs can numb the area of pain or sore tissue in the back and reduce inflammation. This is a good treatment to use when the pain is at its sharpest. The cold compress can also be used to massage the area in a circular motion, gently stretching and relieving compression in the sciatic nerve.

For many people, alternating between these two treatments at regular intervals provides much relief and comfort.

3.Painkillers
Often the sciatic nerve becomes inflamed because of the aggravation it has received. Therefore, taking a non-steroidal anti-inflammatory drug (NSAID) can be very effective in relieving pain. These also have fewer gastrointestinal side-effects than aspirin.
There are three types of NSAIDs that can be used:
-Ibuprofen, e.g, Advil, Nuprin, Motrin
-Naproxen, e.g, Naprosyn, Aleve
-COX-2 inhibitors – these might require a prescription, e.g, Celebrex or Bextra.

You may just consider taking acetaminophen tablets until your pain subsides and your condition improves.

4.Pay attention to your posture
You’ll want your condition to improve as quickly as possible and the best way to ensure this is to take good care of your posture during the healing process and afterwards. Make sure you provide your back with good support when sitting and lying down to prevent unhealthy postures which place unnecessary strain on the back and the existing irritated sciatic nerve. Invest in a good mattress – a firm one – which will support the back as you sleep and consider buying a good posture and back support for your office/house chair or a car seat support. Learn good posture techniques and avoid heavy lifting or other activities which place unhealthy pressure on the lower back. In addition, avoid long periods of sitting and standing which make your lower back muscles work overtime.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention www.trucomfort.com as the original source).