Back Pain Relief with Physical Activity


Lower Back Pain Relief and Physical Activity, Stretching Exercise

Given the constant work hours and sitting position for the maximum hours of the day, and several other reasons a majority today faces constant back pain. It can be due to several medical reasons too, the most common being over excretions. Though can be very worrisome in itself, but there are many simple easy exercises at home which can help to relieve this pain.

Bringing an upright posture is the key. Mostly it is your wrong posture which initiates the pain. Just by sitting straight or by help of some support you can align your spine and help relieve the stress it faces. Your posture means a lot. Just by keeping a good posture you can relieve 50% stress off your back.

The nature has made our spine in such a way that it is designed to move. So helping it stretch can relieve the pain. But remember never to do it too much! It should be done gracefully. One should not exert himself too much that it causes pain. Stretches can be done by taking help from some instructor. After stretching as much as it is physically easy for you hold your stretches for a few seconds allowing your muscles and joints to relax, and then carefully let go. There are multiple stretching techniques few being; Back Flexion, Knee to Chest Flexion, Hip Stretching, Piriformis Muscle stretching, etc.

Yoga has since a very long time been a very healthy activity. It helps one relax. And relaxation reduces the stress! There are several yoga exercises which can help i.e. Supine Hamstring Stretch, Two KneeTwist etc.the details of which you can get from your personal physician.

Regular walking:
Walking is a moderate exercise. Remember to keep your back active but do not indulge in heavy strenuous activity, especially if you have a medical condition. Walking works out best since it brings your spine in a neutral position the way it was meant to be.

Medical consult:
Sometimes the back pain can be due to carrying heavy weight, dynamic movements and activities, disc slip and nerve damage. In these scenarios you must consult your MD as exercising may prove to damage the already weakened spine

To sum it up, any type of pain is basically your attitude towards it. Keeping a healthy diet and healthy lifestyle is the answer to a majority of questions in life. However, if the pain persists for a long period of time, it is strictly recommended to consult your doctor before perusing any self-treatment.


Diet and Nutrition for a Healthy Back

Diet and Nutrition for a Healthy Back

Diet and Nutrition for a Healthy Back

There are numerous possible spine-related problems. According to medical professionals, possible spine-related problems include infections, injuries to your spinal structures, tumors, scoliosis, ankylosing spondylitis, spinal stenosis or a narrowing of your spinal canal, herniated discs and bulging discs. Osteoarthritis, also known as degenerative joint disease, is a common spine-related condition that causes pain or discomfort and reduced spine active range of motion. Many spine problems tend to occur in your cervical spine, or neck, and lumbar spine, or lower back.

I am sure you are aware that nutrition and a well-adjusted diet have important influence on to overall health. What may wonder some people with spinal problems is that balanced diet, physical exercise, and keeping a healthy weight also important for spinal health—including the prevention of many problems and improved healing.

Your spine contains numerous bones, or vertebrae, connected by spinal discs made of cartilage. Both the vertebrae and spinal discs surround and protect the spinal cord, a part of the nervous system that allows communication between your brain and the rest of your body. Spinal disc injuries can lead to pain and discomfort, and might potentially lead to permanent spinal cord nerve damage if left untreated. While nutrition alone might not prove sufficient to heal an injured spinal disc, nutrients in the foods you eat might contribute to spinal disc healing.

Eating a balanced diet with the right amount and variety of vitamins and nutrients can reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. While a healthy diet calls for many vitamins and nutrients, this partial list highlights many healthy choices that can be directly beneficial for back pain patients.

Two of the most common spine-related problems are osteoarthritis and nerve pain. Helpful supplements for osteoarthritis include methionine, niacinamide, chondroitin sulfate, devil’s claw, glucosamine sulfate, vitamins E and C, superoxide dismutase and pantothenic acid, says Joseph E. Pizzorno Jr., M.D., a naturopathic physician and author of “The Clinician’s Handbook of Natural Medicine.” Helpful supplements for nerve pain include oats and St. John’s wort. Further scientific studies may be necessary to examine the true health effects of these dietary supplements.

Here are some suggestions you can apply to improve your back condition. Most people will notice results in less than two weeks by following these general rules

  • Drink at least eight large glasses of water or herbal tea daily. Avoid fruit juices or other beverages with coloring and preservatives added. And of course, forget soda pop.
  • Eliminate simple sugars. Get rid of sweets and starchy, refined white flour foods from your diet.
  • Avoid processed foods with added preservatives and colorings to make their flavor more appealing and to prolong their shelf life,
  • Take a high quality multiple vitamin/mineral supplements according to recommended daily intakes.
  • If you have any form of arthritis or any inflammatory condition, take a pure fish oil supplement. Look for EPA and DHA on the label.
  • Add vitamins A, C, D3 and minerals like Calcium and Magnesium to your supplements; make sure you are get daily dosage.

Long-term dietary changes can benefit your spine condition. If you are overweight, ask a health professional to help you lose weight, especially abdominal fat. Most people can do this safely by

  • Eating organic, fresh, raw, or steamed vegetables
  • Eating two or three pieces of fresh fruit every day
  • Eating five to seven fish meals a week
  • Eating three to six ounces of clean, lean beef, poultry, lamb, meat daily – eggs are also an excellent source of protein for most people
  • Using olive oil on salads and for cooking daily
  • Eating fresh nuts and seeds. Almonds, walnuts, and pumpkin seeds give us high quality, healthy fats