Say Goodbye to Back Pain

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Family involvement should be there at all times. You are unlikely to succeed if people around you do not help you in your effor ...

open and resting on the chair arms or bed. Visualize the various parts of your body and relax them gradually one by one. Start w ...

Summary – Chronic back pain management It is but natural that if a pain of whatever severity has been there for many months or e ...

General Thoughts on Exercises Exercise is good because:  ^ It makes you generally fit and feel good   ^ Releases natural ch ...

Also, if you have heart disease and/ or severe hypertension (high blood pressure) or a medical condition that does not permit th ...

 ^ Uses hip flexors rather than abdominal muscles   Increases intervertebral disk pressure  Let me show you how the interve ...

Disc in extreme extension In backward bending (extension) the squeezed nucleus pulposus moves away from the spinal cord hence th ...

Caution No. 3 A key issue to be considered in assessing the possible efficacy of exercises for the treatment of low back pain is ...

Warm up before exercise^ Always warm up for at least 5 minutes by walking or performing the same activity as you are about to ...

Strengthening the muscles that support the back can prevent back pain from recurring. When you have recovered from your back i ...

You are more upright, you feel more centred and your back will feel like it is better aligned. After an hour or so, check your p ...

Some other points to remember: 1.^ Don’t forget to stretch after exercising.^ 2.^ Start with modest goals that you can achieve.^ ...

Exercises These exercises should be done daily. Start with three to five repetitions of each exercise. If you can handle five re ...

1. FULL BODY STRETCH Lie flat on your back on the floor. Stretch your arms and legs to their limit. Point your toes towards the ...

3. HAMSTRING STRETCH Lie flat on your back on the floor. Raise the right knee, clasp both hands behind the knee or back of thigh ...

5. CAT EXERCISE Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop t ...

6. PIRIFORMIS STRETCH Sit on chair. Place your left ankle over your right leg, just above the knee and lean forward. Hold for 10 ...

Quadriceps stretch The quadriceps muscles are located in front of the thigh. Shortened quadriceps can contribute to sway back (s ...

Pelvic tilt 9. ABS STRENGTHENING/ BACK STRETCH EXERCISE Lie flat on your back on the floor. Bend both knees and keep the feet on ...