Ultimate Neck Pain, Back Pain & Sciatica Relief Strategies

How to Begin a Simple and Easy Program of Exercise for Back Pain and Sciatica Relief

We will discuss the piriformis muscle stretching exercise, the psoas major muscle stretching exercise, and the hamstring (also known as the leg biceps) muscle stretching exercise.

In order to live a comfortable life in retirement, millions of Americans sacrifice now by putting money into their 401K and other retirement plans. One question to consider is: What good is it to have this nest egg when my hips and back hurt so badly that I can’t enjoy it? Like a financial plan, ensuring a future without low back pain and activity restrictions requires regular and consistent diligence. This article outlines an exercise program that is simple and easily done at home—without requiring exercise equipment or access to a gym or fitness facility.

Exercise program to stretch the back and legs

The following are some stretches that aid in pain relief by helping take stress off the low back and hips and may greatly reduce the advancement of arthritis in the spine. These exercises should be performed in a pain free manner. If pain is experienced, it is best to discontinue the exercises and consider being evaluated by a licensed physical therapist that specializes in treatment of the spine. If one already has low back pain or other health condition, it is advisable to first be evaluated by a physician and, as appropriate, receive guidance on how to do the following exercises by a spine specialist.

1) Piriformis muscle stretching exercise

The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). Tightness in this muscle has been linked to sacroiliac joint dysfunction and even sciatica-type pain along the sciatic nerve. To stretch the piriformis, lie on your back and cross the involved leg over the other. With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area.

Hold 30 seconds

Repeat

1-2 times per day

2) Psoas Major muscle stretching exercise

The Psoas Major muscle attaches to the front portion of the lower spine (from thoracic vertebra 12 through lumbar vertebra 5) and can greatly limit low back mobility when tight. It often is one of the sources of low back pain in patients who have difficulty standing for extended periods or kneeling on both knees. This muscle can be stretched in a half kneeling position (kneeling on one knee). Rotate the leg outward and tighten the gluteal muscles on the side you’re stretching. Next, lean forward through the hip joint rather then bending through the lumbar spine. A stretch should be felt in the front of the hip that the patient is kneeling on.

Hold 30 seconds

Repeat

1-2 times per day

3) Hamstring muscle stretching exercise

The hamstrings run from the back of the ishial tuberosity (pelvic bone) to just below the back of the knee. They are responsible for bending the knee and assisting the gluteal muscles to extend the hip. These muscles are very important to stretch because, when tight, they make it nearly impossible to sit up straight. People who do not sit with an erect posture run the risk of early onset of degenerative disc disease and neck pain. Tight hamstring muscles are also associated with low back pain. One way to gently stretch hamstring muscles is to lie on the back and grasp the leg behind the knee with the hip flexed to 90 degrees and the knee bent. Attempt to straighten the knee with the toes pointed back toward you.

Hold 30 seconds

Repeat

1-2 times per day

This is meant to be a stop-gap measure, something to get you going until you can initiate a complete, individualized program…such as those below!

1) http://www.TheBackPainGuy.info

2) http://www.HowToStopSciatica.com

3) http://www.HowToStopSciatica.info

Good luck and let me know what you think! Any products on the side panel are super for back problems!

1) Get an ice-compression brace for the times when nothing else works for the pain…it will! I know!get

2) New Balance running shoes, they have awesome heel cushioning that makes such a difference when pain makes you count your steps all day long, just to make it through the day!

3) WalkFit Orthotics for the days when you can’t wear your New Balance but need cushioning and support.

4) Bone & Joint Natural Pain Reliever! It really helped me when nothing else would!

5) And others…..

All of which, with the exception of the scooters, I was in a wheelchair for a while but not any more, work!

See also:

Article Source: http://EzineArticles.com/?expert=John_Zajaros

Diagnosed With a Herniated Disc? The Bad Back Guy and The Healthy Back Institute!

You’ve probably heard people say they have a “slipped” or “ruptured” disc in the back. Sometimes they complain that their back “went out”. What they’re most likely describing is a herniated disc. This condition is a common source of back and leg pain.

Discs are soft cushions found between the vertebrae that make up the spinal column (your backbone). In the middle of the spinal column is the spinal canal, a hollow space that contains the spinal cord. The nerves that supply the arms, leg, and torso come from the spinal cord.

The nerves from the neck supply the arms and hands, and the nerves from the low back supply the butt and legs. The discs between the vertebrae allow the back to move freely and act like shock absorbers.

The disc is made up of two main sections. The outer part (the annulus) is made up of tough cartilage that is comprised of series of rings. The center of the disc is a jelly-like substance called the nucleus pulposus. A disc herniates or ruptures when part of the jelly center pushes through the outer wall of the disc into the spinal canal, and puts pressure on the nerves. A disc bulge is when the jelly substance pushes the outer wall but doesn’t completely go through the wall.

What do you feel?

Low back pain will affect four out of five people during their lifetime. The most common symptom of a herniated disc is “sciatica”. Sciatica is best described as a sharp, often shooting pain that begins in the buttocks and goes down the back of one leg. This is most often caused by pressure on the sciatic nerve that exits the spinal cord. Other symptoms include:

• Weakness in one leg or both legs

• Numbness and tingling in one leg (pins & needles)

• A burning pain centered in the low back

• Loss of bladder or bowel control (seek medical attention immediately)

• Back pain with gradually increasing leg pain. (If you have weakness in both legs. Seek immediate attention.)

How do you know you have a herniated disc?

Your medical history is key to a proper diagnosis. A physical examination can usually determine which nerve roots are affected (and how seriously). A simple x-ray may show evidence of disc or degenerative spine changes. An MRI (magnetic resonance imaging) is usually the best option (most expensive) to determine which disc has herniated.

Why do discs herniate?

Discs are primarily composed of water. As we become older (after the age of 30), the water content decreases, so the discs begin to shrink and lose their shape. When the disc becomes smaller the space between the vertebrae decreases and become narrower. Also, as the disc loses water content the disc itself becomes less flexible.

While aging, excess weight, improper lifting and the decrease in water in the discs all contribute to the breaking down of discs, the primary cause of a herniation or bluge is uneven compression and torsion that’s placed on the discs.

This uneven pressure is caused by imbalances in muscles that pull the spine out of its normal position and then your body is forced to function in what I call a physical dysfunction. Every human being develops these dysfunctions over time and eventually they cause enough damage to create pain.

The best treatment options

When it comes to treating a herniated disc, there are traditional treatments such as ice/heat, ultrasound, electrical stimulation, cortisone injections, anti-inflammatory medications and even surgery. While these may deliver some relief, it will usually be temporary if at all.

But the major problem with these traditional treatments is that they can’t fix or heal a herniated disc as they do not address the actual cause of the problem. For example, even if you were to have a surgery and get some pain relief, the fact is the dysfunctions that caused the disc to herniated in the first place are still there and if not addressed, they will continue to place uneven pressure and strain on the discs and sooner or later you will likely have another problem with that disc, or others.

Without identifying and addressing the underlying cause of the problem, which is the physical dysfunctions caused by imbalances in muscles, you will likely continue to suffer with this condition and the continuous flare ups for years.
Unfortunately, most doctors, chiropractors and physical therapists don’t spend time or focus on identifying the physical dysfunctions that are responsible for the condition so most people end up jumping from one useless traditional treatment to the next and suffer for months or years unnecessarily.

If you have been diagnosed with a herniated disc, or are wondering if your back pain may be caused by a herniated disc, either way you must identify and address the physical dysfunctions that are causing your pain as part of your recovery.

Back Pain Caused By A Herniated Disc?

Number 2 http://www.HowToStopSciatica.com is the Rolls Royce of Bad Back, Neck Pain, Back Pain, and Sciatica Programs!

1) http://www.TheBackPainGuy.info

2) http://www.HowToStopSciatica.com

3) http://www.HowToStopSciatica.info

Good luck and let me know what you think! Any products on the side panel are super for back problems!

1) Get an ice-compression brace for the times when nothing else works for the pain…it will! I know!get

2) New Balance running shoes, they have awesome heel cushioning that makes such a difference when pain makes you count your steps all day long, just to make it through the day!

3) WalkFit Orthotics for the days when you can’t wear your New Balance but need cushioning and support.

4) Bone & Joint Natural Pain Reliever! It really helped me when nothing else would!

5) And others…..

All of which, with the exception of the scooters, I was in a wheelchair for a while but not any more, work!

See also:

Article Source: http://EzineArticles.com/?expert=John_Zajaros

How to Overcome Neck Pain, Back Pain, and Sciatica Can Be An Awful Ordeal, I Know, I’ve Been There: The Back Pain Guy & The Bad Back Guy Are One! They’re Me!

Let me suggest three programs I have reviewed and tried. All three are safe and medically sound. All three work and, all three have fantastic guarantees! They are all good so it’s just a matter of personal preference. In the long run, any one of them is going to yield optimal results and give you your life back, pain free!

After 14 major surgeries, just on my back, and another to totally reconstruct my shoulder after my bones became so brittle after a massive infection in my spine that when I fell the entire joint shattered. I am no stranger to pain!

I also studied for my doctorate at one of the most prestigious programs in the country and my emphasis, my research, was on the spine and sacroiliac joint, the joint between the sacrum (tail bone) and the ilium (hips). I have probably handled as many spines and hip bones as any human alive, and I am not exaggerating! So, I know what I am talking about from both perspectives!

So, take a look, evaluate all three. If I were to pick one for myself and I have, I would recommend them in the following order: 2, 1, 3!

3) http://www.HowToStopSciatica.info

Good luck and let me know what you think! Any products on the side panel are super for back problems!

1) Get an ice-compression brace for the times when nothing else works for the pain…it will! I know!get

2) New Balance running shoes, they have awesome heel cushioning that makes such a difference when pain makes you count your steps all day long, just to make it through the day!

3) WalkFit Orthotics for the days when you can’t wear your New Balance but need cushioning and support.

4) Bone & Joint Natural Pain Reliever! It really helped me when nothing else would!

5) And others…..

All of which, with the exception of the scooters, I was in a wheelchair for a while but not any more, work!

See also:

Article Source: http://EzineArticles.com/?expert=John_Zajaros

There are several programs on the market for back pain and sciatica, these three work and have strong guarantees to back them up!

Having had 14 back surgeries, I am no stranger to pain, back pain and sciatica in every degree you can think of. I am also a scientist, specializing in the spine and sacroiliac joint (hips/pelvis), so I know anatomy and physiology inside and out, no pun intended.

So, if I tell you a program back pain and sciatica will do the job, I not only know what I am talking about scientifically, if not medically, but I can also empathize, and sympathize, with you as a fellow back pain and sciatica sufferer. The three programs listed below, in now particular order, are all excellent programs for dealling effectively with your bad back. They also are quite good with neck pain! Take a look at all three, give one a chance and stick with it long enough for it to take hold. And then?

Life your life! Because you will be pain free!

The following programs are excellent for neck pain, back pain, and sciatic nerve pain or sciatica; and, they are all guaranteed!

John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
Article Source: http://EzineArticles.com/?expert=John_Zajaros

As Obesity, Back Pain, and Sciatica Are Linked and the Causal Relationship Undeniable, It is Evident That Weight Loss Is Directly Tied To Recovery

Back pain and sciatica affect millions of Americans every year. Half a million Americans undergo life changing surgery as a result of the pain, only thirty to thirty-five percent of individuals undergoing surgery reclaim anything approaching a normal, pain-free life. It is important to understand the causes of back pain and sciatica, how to effectively treat the causes, and to know when to see a medical practitioner. The cause of back pain and sciatica to be discussed in this article is obesity. It must be noted that there a myriad of causes, some requiring immediate medical intervention, others requiring a systematic program for recovery, we will discuss the others in future articles. Significantly, the solutions to many of these problems are not that much different, we will explore some of them here.

Obesity has long been recognized as one of the principle causes of back pain and sciatica in adults. Remarkably, as our society gets heavier and obesity reaches epidemic proportions, children are also affected, expressing many of the same symptoms of back pain, and even sciatica, as a consequence of early onset, childhood obesity, and in record numbers. However, it is adults we are primarily concerned with here, and there is a clear and demonstrable link between obesity and back pain among adults in our society. According to the American Obesity Association (AOA), approximately one hundred and ninety-six million adults are considered overweight or obese in the United States, that’s a staggering sixty-four percent of the population, up from forty-six percent (46%) between 1976 and 1980. In addition to back pain and sciatica directly, obesity may also be a contributing factor in a number of other diseases affecting the spine, diseases such as spinal stenosis, degenerative disc disease, osteoarthritis, osteoporosis, spondylolisthesis, and there is even the suggestion of a link between rheumatoid arthritis and obesity in adults, and children.

The spine is divided into four sections or regions, these regions have what are called curvatures, either primary or secondary curvatures. The primary curvatures are the thoracic or mid-chest region, and sacral or “tail bone.” The secondary curvatures are the cervical or neck and the lumbar or lower back. The curvatures are either set prior to birth, as in the case of the primary curvatures or develop in the first year of life, as in the case of the cervical and lumbar curvatures. The spine is meant to support the body as we stand upright, the neck and lower back being the areas at greatest risk due to their natural, weight bearing curvatures and responsibilities. When too much weight is loaded, the back is forced to carry the additional burden, this leads to structural failure and damage, as in the case of herniated discs or even crushed vertebrae. At the very least, the muscles meant to support the back, some quite small and not meant to carry such a heavy load for long periods, are compromised, leading to strain and, in the low back or lumbar region, sway back or lordosis. Imagine putting on a backpack, face front instead of on your back, now load that backpack with bowling balls, one at a time for every ten pounds of extra weight you are carrying. It’s not something you would want to have to carry around all day; and yet, that is exactly what you are doing when you carry extra weight.

Lack of exercise and conditioning, often associated with overweight or obese back pain and sciatica sufferers, leads to an entire complex of consequences. Increased lordosis or sway back, combined with poor flexibility and weak, atrophied or shrunken muscles in the back, primarily the lower back, the hips, thighs, and even calves, leads to improper load bearing and a feedback loop that contributes to more pain, which contributes to more inactivity, which leads to more pain. You get the picture, I hope? This pain complex, with its associated consequences, can increase the secondary curvature of the lower back or lordosis, and may even cause the hips (pelvis) to tilt too far forward and down, causing additional pain. This pelvic tilt, combined with the lordosis or sway back, is detrimental to proper posture of the individual and, as posture disintegrates, other curvatures of the spine, the neck for instance, may become increasingly painful.

Many back pain and sciatica sufferers attempt to downplay the etiology or cause of some or all of their back problems, disorders, and diseases as a natural consequence of aging. It is true that with age-progressive phenomena exist and take place in and on the spine and related musculature. However, much of this is an adaptive response to weakening muscles, muscles that can and should be exercised in order to avoid atrophy and a whole series of problems associated with obesity and aging. There is one thing that is an absolute certainty, if you are carrying extra weight, whether overweight or obese, chances are you have, or will have, back pain and sciatica.

The following programs are excellent for neck pain, back pain, and sciatic nerve pain or sciatica:

John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
Article Source: http://EzineArticles.com/?expert=John_Zajaros