Stretches for Back Pain Relief

Back pain is very common and it affects most people at some point in their life. It is also the most common illness that cause people to miss work and make people visit their doctors. I also experience back pain from time to time and it can be really sore that I can't even get out of bed. Thankfully there are things that you can do treat it that often will heal your back within a few weeks and keep it functional for a long time.

One of the best thing that you can do is stretching. You can do it at home for a few minutes a day. Check out Jen Hilman video below, she shows how to do stretching for back pain. It is very relaxing.

How to Relieve Sciatica and Low Back Pain?

A lot of people suffers from back pain or sciatic nerve pain specially once you get older. And about 10% of the population suffers from lower back pain. Popping pain relievers is not good since it can be addictive.

In most cases, people blamed lifting of a heavy load have caused their back pains. Sports, accidents, poor posture, obesity, stress, and living a sedentary lifestyle can also cause back pains.

If you experience back pains experts believes that 80% of the time it will resolve on its own within 2 to 4 weeks, even without treatment. But you can always speed up your recovery.

You can try natural stuff that are anti-inflammatory:

Ginger - it has anti-inflammatory properties. Use fresh ginger, steeped in boiling water as a tea or grated into vegetable juice.
Curcumin - use by osteoarthritis patients as treatment to reduce pain and increased mobility.
Boswellia - boswellin or "Indian frankincense," contains anti-inflammatory properties.
Bromelain - found in pineapples, it has anti-inflammatory properties.
Evening primrose, black currant, and borage oils - contain the essential fatty acid gamma linolenic acid (GLA), which is useful for treating arthritic pain.
Cayenne cream - it comes from dried hot peppers.

To relieve Sciatic Nerve Pain:

Sciatic Nerve Pain - is a very painful kind of back pain that results when your sciatic nerve gets pinched in your lower back. The pain is typically felt as originating in your buttock, radiating down your thigh. Try this exercise below to relieve  Sciatic Nerve Pain:

Sciatic Pain Exercise




 3 Easy Stretches to Prevent Back Pain

Back Pain Tips

Like any other human being from time to time I have to deal with annoying back pains. Sometimes it is manageable sometimes it feels like a grinding pain that won't let me get up in bed.

Here are some tips on how to manage the pain:

1.) Exercise - keep it simple just plain walking or mild jogging will do. Never perform a strenuous activity like weight lifting. Remember to move in moderation, avoid motion that caused the pain.

2.) Remember to maintain Good Posture - The pain may have started after a long workout at the gym or after a long hours of work, but the strain that caused it has probably been building for years because of bad posture.

3.) Improve Flexibility by stretching

Too much tension and tightness can cause back pain. Stretching will help loosen up tight muscles.

I have posted here 3 Easy Stretches to Prevent Back Pain

4.) Apply Ice and Heat - Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an acute injury particularly if there is swelling and then switching to heat.

5.) Sleep the Right Way - The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.

Some pointers(webmd):

* Back sleepers should put pillows under their knees.
* Side sleepers should place pillows between their knees to keep their spine in a neutral position.
* Stomach sleeping causes the neck and head to twist and can put undue stress on the back.

6.) Quit Smoking - smoking hurt both your lungs and back. American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked.

Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue