It is worth noting that people of all ages—from adolescents to the elderly—can have back pain. Across the globe, it is one of the leading causes of disability. It prevents people from engaging in their daily activities and work.

Of course, one of the most common ways to alleviate back pain is by regularly taking medicine. However, there is a healthier alternative to this solution.

For people who are suffering from chronic back pain, engaging in swimming exercises can help them get the lasting results they want. Swimming pools are an excellent gateway to successfully managing the symptoms of back pain.

The great thing about exercising in the water is it significantly reduces the stress on joints. You will discover that you are able to perform more work in the water than on land. So, whether you regularly participate in back therapy programs or not, exercising in swimming pool enclosures can make a big difference in alleviating the pain.

Indeed, there are plenty of reasons why swimming in outdoor pool enclosures can be beneficial for people suffering from back pain. However, there are still some factors you need to consider before jumping into the water. Make sure you read through this post so you can perform aquatic exercises effectively and safely.

Safety Precautions

In an article published by the New York Times, USA Olympic Swimming team physician Dr. Scott Rodeo mentioned that not everyone suffering from back pain should perform swimming pool exercises immediately. He mentioned that there can be a number of possible causes behind back pain. So, the first thing anyone should do is get a careful assessment and diagnosis.

Your doctor may recommend exercising under the supervision of a physical therapist. Moreover, you’ll probably start off with standing exercises that involve using balls and bands to strengthen your lower back muscles and your core.

Low-Impact Exercises

The great thing about swimming pool enclosures is they provide a venue for exercising without placing extra stress on the joints in your spine. Because you are buoyant in the water, you are essentially cancelling out the forces of gravity, reducing the impact of the activities on your joints.

Needless to say, swimming is less stressful for your joints than other forms of exercise. After all, there is no axial loading from your body weight through your spine.

Full-Body Exercises

It is also worth noting that when you get in the water, you are working a wide range of muscles, including those that you do not normally use. Keep in mind that your core, back, and leg muscles are crucial in improving spine stability. Moreover, keeping them healthy is essential in ensuring a better-functioning and stronger back.

When you swim, you are getting various relevant muscles involved, depending on the stroke you are using. In contrast, when you are using an exercise machine, like a leg press, for instance, you are only working one group of muscles.

On the other hand, swimming in an indoor or outdoor pool enclosure allows you to strengthen nearly all the major muscle groups.

Starting with Water Therapy

If you love swimming but find it a bit too much for your back, it is best that you try water therapy first. Also referred to as pool therapy, water therapy is an exercise program that is performed in warm waters. With this option, you can enjoy gentler resistance and the buoyancy of the water.

It provides the same benefits as swimming since the activities are also executed in the water. As such, there is still minimal stress on the spine. Moreover, the water’s warmth can relax your tight muscles, enabling them to perform a range of motions during the exercise.

Like other exercise programs, water therapy starts out with gentle activities. Over time, the exercises get progressively challenging.

Avoiding Shear Force

You have to know that one disadvantage with swimming is that many of the approaches and strokes create shear force across your lower back. Because of the repetitive rotating in your hips and lower spine, there is some level of discomfort in the discs and other sensitive structures in your back.

So to avoid this problem, consider these two tips:

• You can avoid lifting your head up for air when you use a mask and snorkel. Doing so will eliminate the need to arch your lower back when turning your head to take a breath.

• Ask for assistance from an athletic trainer or coach to perfect your stroke. You should be able to learn how to keep your shoulders in line with your hips when swimming to reduce stress on your lower back.

Focusing on Strokes That are Friendly to the Spine

Keep in mind that the movement and position of various strokes will affect your back. For instance, breaststroke and butterfly will force you to arch your lower spine backwards. So, these movements will add stress to the facet joints in the back of your spinal column.

Over time, additional stress can worsen the pain or cause other issues. While backstroke and freestyle won’t force you to arch your back, they have the risk of developing or worsening disc-related pain.

All things considered, there is no ultimate stroke for anyone suffering from back pain. Keep in mind that the type of stroke you perform should cater to the underlying cause of the pain, your workout capacity, and your swimming abilities.

While aquatic exercises offer relaxation and health benefits, there are still real risks involved. So, before beginning a swimming or water therapy program, it is best that you get clearance from your doctor and physical therapist.

The post Benefits of Swimming Pool Exercises for Back Pain appeared first on BackPained.com.

If you are caring for a senior with back pain, there are many things you can do to ease their pain and make it easier for them to enjoy their favorite activities. Here are some helpful care options and tips for seniors who are struggling with back pain.

Back Braces

Back braces provide helpful support for seniors who are struggling with pain on a regular basis. A back brace wraps around the abdomen to provide muscular support and gently hold the back in a safe, comfortable posture.

Back braces are very helpful for the elderly who are still relatively active, because they can be worn under or over clothes throughout the day. Back braces can also help seniors increase their range of movement in a healthy, supported way.

Medication

There are many medications that can help relieve back pain for seniors. It’s important before starting a medication for seniors to talk to their doctor to ensure that the medication is safe for them to take. Some of these medications also require a prescription from a doctor.

For mild to moderate back pain, there are several over the counter pain relievers that can be used to temporarily relieve pain, inflammation, and soreness, such as ibuprofen, naproxen, and acetaminophen.

For more serious back pain, seniors can take stronger options like prescribed narcotics or steroids, as well as muscle relaxants. Medication is best used in combination with these other care strategies to relieve back pain in seniors.

Gentle Stretch and Strengthening Exercises

It’s important for seniors with back pain to take the time to address the muscular or spinal issues that are causing the pain, instead of just treating them with medication. There are many types of gentle exercises that are wonderful for relieving back pain.

For example, both yoga and Pilates gives seniors an easy way to stretch out tight areas of the back, while also strengthening the muscles in the abdomen to provide more support.

Many physical therapists also provide active therapy strategies for back pain, such as gentle cardio exercises or strength training with weights or resistance. Working with a physical therapist can be extremely beneficial for anyone struggling with back pain.

Many senior communities provide their residents with access to physical therapy services on site.

Massage Therapy

Massages are an excellent way to loosen up any tight areas of the back and release the pain. There are many different massage techniques that can be used for back pain, so it may be helpful to try different types of massages to find one that works for you. Physical manipulation not only provides physical pain relief, but it can also be very relaxing and reduce stress as well.

Heat and Ice

Heat and ice treatment is one of the most basic ways to relieve pain in any area of the body. If you find that your back is hurting particularly badly, it’s important to use heat and ice to manage the pain and inflammation.

If you notice your back muscles are inflamed and swollen, you should use ice at the end of the day to relieve the swelling. Heat can be used at the beginning of the day or before a potentially strenuous activity to warm up the back muscles and loosen up any tension or knots.

In addition to heating pads and ice packs, there are also creams and patches available at the drugstore that provide soothing heat and cold relief. These are very helpful to apply throughout the day for gentle relief.

Chiropractic Treatment

Seeing a chiropractor is another helpful option for seniors struggling with back pain. Chiropractic adjustments can correct any musculoskeletal imbalances or impairments in the back and reduce tension.

Chiropractic treatment paired with physical therapy and other treatment options can be immensely beneficial for those with chronic back pain. It’s important to note that chiropractic treatment is not always helpful for back pain, so it’s important to determine where your pain is stemming from before you go see the chiropractor.

Supportive Furniture

The furniture a senior sits and lays in throughout the day should support their posture and prevent them from getting into positions that could be detrimental for their health. There are many desk chairs, arm chairs, and even recliners that are designed specifically to support the natural curvature of your back and encourage correct posture.

There are also many supportive pillow options that you can use to add a little extra support on your lower or upper back. These pillows are excellent for travel, because you can add a bit of extra support when you are in the car, on a plane, or at someone else’s house.

Meditation and Mental Health Support

Many seniors who experience back pain find that the pain gets worse when they are experiencing psychological stress. Mental health support strategies can help seniors relax, which in turn can minimize their back pain.

Meditation is a helpful strategy that seniors can try on their own or in a group. There are many different types of meditation, so you can choose the one that makes the most sense for your needs and lifestyle.

Counseling and therapy is another important part of a healthy mind and body. Even for seniors who don’t have clinical depression or anxiety, therapy can help them relax and deal with the unique challenges of getting older.

With reduced stress often comes reduced physical pain as well. Many senior living centers offer resources that can help residents find mental health treatment.

Surgery

For seniors with serious chronic back pain, surgery is often the most efficient way to fix the problem. Although surgery is invasive and can be expensive, it also can relieve back pain permanently instead of just managing it.

If you are interested in surgery, the first step is to consult with a medical specialist and have an evaluation done to determine what type of surgery would be most effective. Your doctor will need to determine where the pain is stemming from before they can decide what the most effective corrective option will be.

Some potential surgery options for seniors with back pain include disc replacement, spinal fusion, and disc removal, although there are many more types of surgery and medical procedures that can be used to treat back pain.

Any senior experiencing back pain should always consult with their doctor to determine the best course of treatment for their unique physical problems. It’s also important to consult with a doctor before trying any new remedies or exercise plans for your back pain.

Conclusion

There are many ways to treat back pain, so if you struggle with this chronic problem, there are many strategies you can try to relieve the pain and treat the source of the discomfort.

A combination of several of these strategies is often the best course of action for seniors. If you are ever unsure of how to treat your back pain, be sure to consult your doctor for help with this and other assisted living concerns.

The post Care Options for Seniors With Back Pain appeared first on BackPained.com.

Sadly, pinched nerves (in various locations) are fairly common. Because of that, everyone should know at least a little bit about what to do if they suspect a pinched nerve is causing their shoulder or upper back pain.

Causes of Shoulder Blade Nerve Pain

While it may feel like the cause of pain is in your shoulder, the pinched nerve is actually in the upper spine. There are various causes that can get you to that point.

A pinched nerve in the right shoulder blade or left shoulder blade sometimes stems from an injury such as attempting to lift something that’s too heavy or with improper form (usually a combination of the two). This can put increased pressure on the muscle and bone that surrounds nerves and causes those nerves to become “pinched”.

Bone spurs around spinal discs are often the culprit. They can develop between the vertebrae which result causes there to be less space for the nerves to go through. This lack of space also occurs as our vertebrae compresses and discs become thinner as we age.

In both cases, the nerves simply don’t have enough room around them and again, they get pinched which can cause severe pain. Other causes may include arthritis, repetitive work, sports injuries, or even obesity.

Since various nerves run all throughout the body, a pinched nerve in the back is a bit harder to diagnose since the spinal column consists of 33 vertebrae with nerves running between them. If your pain is slightly above your shoulders, you may instead need to treat for a pinched nerve in your neck.

Symptoms of a Pinched Nerve

If you’re concerned that you might have a pinched nerve, the answer is that you probably do. Most people don’t mistake this with other issues.

This is because a pinched nerve comes with some very specific symptoms. These include the following: numbness, weakness of the muscle, pain, burning, tingling, or inability to move a part of the body without experiencing pain.

For the most part, a pinched nerve will give off these symptoms in the particularly area where the nerve was pinched. However, it’s very possible for the pain to radiate to other parts of the body. Completely unrelated areas of a person’s body may experience pain as a result of having a pinched nerve in another area.

Treatment at Home

Your pinched nerve in the shoulder blade may or may not require a visit to a medical professional. There are certainly some things that you can do which will help you deal with the nerve pain if you want to try to work on it at home. Treatment at home is something that can be done in many different ways, but we’ll go over the most common.

Heat or Ice

The application of heat or ice to the affected area can bring about some relief. Ice is great for numbing the pain, while heat is will relax the muscles around the pinched nerve so they won’t exert as much pressure to an already tender area.

Since a pinched nerve can have symptoms of numbness to begin with, there are some who would prefer not to add more numbness to the equation. The idea of applying ice to the area for them may be a non-starter.

They may still benefit from the application of heat though through a good heating pad. There are traditional and far infrared pads so be sure to check out our heating pad reviews to see which one would be best for you.

Working on Posture

Posture plays a big role in how we feel health wise in general. The better we hold ourselves upright, the less chance of an injury or other issue in the future. Unfortunately, many of us do not pay careful enough attention to the ways that we hold our body. Our modern chairs and environment are a crutch that we often use as a way of allowing ourselves to slump. This is bad because it often leads to injuries.

Just being mindful of how we hold ourselves throughout the day is a great practice to have. Straighten up a slumping back and hold your shoulders back and in-line with your neck and spine. If you can manage to do those types of things, then you’ll already have made some progress in the right direction. You don’t have to give in to poor posture and poor health. Best of all, it’s a free treatment option.

Standing Desk

Another thing to take a look at if you want to get serious about your posture and treating your pinched nerve is how much time you spend sitting. It might sound ridiculous to some people, but the reality is that we spend far too much of our day sitting, especially those in office environments. It’s harming our circulation, and it makes our risk of a pinched nerve in a shoulder all the greater.

Many offices have introduced the concept of a standing desk. This is a desk where employees do all of the same work that they would usually do at their desk, but the desk is set up in such a way where they have to be standing to access it.

Of course, those desks can be lowered to a sitting position after some time, but users are encouraged to do as much standing as they possibly can during the work day. It’s better for them and helps the company save on health care expenses as well.

Ikea sells a couple good sit/stand desks for those on a budget. Here’s a good example.

Chiropractic Options

If your nerve pain is particularly severe or the above at-home remedies simply don’t help, then consider going to a chiropractor. These are doctors of the central nervous system. They focus on how nerves and muscles in the human body impact our overall health. They’re frequently able to identify the source of someone’s pain and correct it for them.

Ongoing treatment is often necessary to make the most of what this type of doctor does. Still, it’s probably worth it to you to have yourself freed from the nerve pain that has been crippling your enjoyment of life to this point.

The chiropractor will bring you into his or her office to review your options with you and even to give you some things that you can do at home to help the situation as well. They work on you there in the office, but they also provide some great ideas for at-home treatments as well.

The post Pinched Nerve in the Shoulder Blade Home Treatment appeared first on BackPained.com.

Most people aren’t even aware they have a pinched nerve in their neck and instead attribute it to simply having a kink in the neck from a poor night’s sleep. Oftentimes, the neck pain even extends into your arms and even hands.

Fortunately, there are many treatment options with a high success rate.

What is a Pinched Nerve?

A simple definition of a pinched nerve from the Mayo Clinic is a nerve that has too much pressure on it from the surrounding bones and/or body tissue. If that nerve receives too much external pressure, it may actually lose its ability to transmit the signals that it normally gives out to the body. As a matter of fact, the pressure may even cause the nerve to send out a false pain signal.

Causes of a Pinched Nerve in the Neck

A pinched nerve can be the result of any number of activities that we take part in as a regular course of our day. It can be caused from too much sitting, typing, or cell phone use, heavy lifting, or any number of other things that are nothing but routine.

The first sign that you have a pinched nerve in the neck is that pain is centralized in that area of your body. A lot of people complain of a pinched nerve in the lower back or a pinched nerve in the shoulder blade, but the pain can actually occur anywhere on the body.

Symptoms of a Pinched Nerve

The news for someone with a pinched nerve is not really all that great. They have to deal with the fact that they will likely experience some of the following symptoms as described by the Laser Spine Institute:

• Numbness
• Weakness of the muscles in the area
• General pain
• Burning
• Tingling sensation

Any combination of these symptoms are possible. In fact, some have reported feeling these symptoms in areas of their body that are not directly related to the neck area.

It seems possible that the nerves can transmit false signals throughout the body almost anywhere. In case of the neck, pain will often radiate down your arms and even into your hands and fingers.

Home Treatment Options

You have some options for treating a pinched nerve that can include some home remedies if that’s the route you decide to take. Some claim that home treatment works just as well for them as any kind of treatment that they receive anywhere else. It’s worth a shot at least to see what may work well for you and your circumstances.

Resting Your Neck

Your poor neck has the responsibility of holding up your head all day and turning your head when called upon as well. It has to do a lot of work all the time, and it is possible that it just becomes worn out after some time.

It’s a good idea to give it a rest once in a while to try to regroup and recovery from the pinched nerve in your neck. Laying it on a cervical pillow that is specifically designed for this type of treatment is often a good place to start for a lot of people.

Neck Traction Devices

For severe pinched nerves, a cervical neck traction device is a great option. There are many different types available. The purpose of all is to create additional space between (decompress) the vertebrae in your neck since that is often the case with pinched nerves.

These devices have been used by doctors and physical therapists for years and you can now use them in the comfort of your own home.

Neck Exercises

Gently rolling your neck back and forth to try to help stretch it out can bring some relief to those with a pinched nerve in that area. Obviously, stop any motion in your neck that hurts when you do it. At the same time, you should try to see if any of those stretches help to start to bring some relief to your aching neck. You might actually be able to get away from always being in pain by simply stretching it out some on a consistent basis.

Heat or Ice

It’s your choice as to if you would like to apply heat or ice to the affected area. Heat is known to relax muscles around the pinched nerve and potentially bring relief to those who are suffering. Ice is obviously something that a person uses when they are wanting to numb the pain that they are going through. Either option can be a good one if you are trying to find an at-home solution to your problem.

If Home Treatment Fails

You may discover that at-home treatments do not bring you any relief to your pinched nerve situation, or at least not the level of relief that you require. If this is the case, you might want to consider setting up an appointment with a chiropractor. This is a trained professional who helps treat people with all kinds of ailments from pinched nerves to back or neck injuries.

The role of a chiropractor is to try to relieve pain through a use of various techniques such as spinal adjustments and massage. They seek to treat the central nervous system of our bodies, and in doing so hopefully provide us with some relief from the pain that we experience as a result of our pinched nerve.

They are a good resource to have because of their wealth of knowledge on these topics. Some are better than others so ask friends and relatives for recommendations. They have worked with many patients with pinched nerves in the past, so you can count on their judgement to know what to do with your situation.

It is likely that you will need to make more than one visit to the chiropractor before their treatment begins to show an effect. At the same time, the chiropractor can give you some great tips to continue with your treatment when you get back to your home. They may have helpful suggestions that you cannot find anywhere else.

If that is the case, then you will want to listen to what they have to say so as to start feeling better as soon as is humanely possible. A pinched nerve is never something that you want to have to live with any longer than absolutely necessary.

The post Treatment Options for a Pinched Nerve in the Neck appeared first on BackPained.com.

Most often, a pinched nerve is the result of a degenerative spinal condition but can sometimes be the result of an acute injury. Once the location of the nerve pain is diagnosed (sometimes not so simple), you’ll want to start treatment as soon as possible.

Causes Of A Pinched Nerve in the Back

A pinched nerve is the result of too much pressure being put on the nerve root from surrounding bone or tissue. This leads to pain and even numbness to the area of the pinch or any of the areas of the body which that nerve root goes through.

Related:

• Pinched nerve in the neck treatment
• Pinched nerve in the shoulder blade treatment

While bone pinching the nerve is often the culprit, this can actually be due to severe muscle tightness which causes parts of your body to become unaligned.

For example, if you have a severely tight hamstring muscle, this can cause one side of your body to drop slightly lower than the other (due to the tighter/shorter hamstring muscle). This in turn can shift parts of your vertebrae which causes the pinched nerve. This is what makes nerve pain so hard to diagnose sometimes.

The three main causes of pinched nerves in the back are:

1. Herniated discs (or ruptured or bulging)
2. Bone spurs
3. Spinal stenosis

Pinched Nerve Symptoms

As mentioned above, pain and numbness are two symptoms of a pinched nerve. However, there are other things that may be associated with this type of injury as well. A sharp stabbing pain or burning pain is something that some people report with their pinched nerve.

It’s not uncommon for a severe pinched nerve in the lower back to cause a sharp, shooting pain all the way down to your toes.

The feeling that the area of the pinched nerve has “fallen asleep” is another complaint of some who have a pinched nerve. Finally, weakness in the area of the pinched nerve may be another symptom that one has to deal with.

At-Home Treatment Options

Many of us would like the quickest and least expensive option to rid ourselves of the pain. Treatment at home is a good option for those who are determined and diligent enough to take care of the issue on their own.

There are a few ways to treat this type of pain without having to leave home. Of course if the pain is severe enough or you don’t feel comfortable trying on your own, go see a professional such as your doctor, chiropractor, or physical therapist.

Posture Adjustment

Do you spend a lot of time thinking about how you sit or stand on a daily basis? The answer is probably not. We often fall into poor posture habits such as slumping or not sitting straight. A certain position may feel more comfortable to us in the moment, but it can cause some serious damage to our backs over the long term.

For those of use with desk jobs where you’re sitting all day, it’s critical to ask for or invest in a good office chair for your back or at the very least, a chair cushion to support your back.

You also need to make sure you are sitting with your back straight and not in unnatural sitting positions such as when you use multiple areas of your desk. Always take time at regular intervals to stand up and move around throughout the day

Standing Desk

The standing desk is a very popular trend these days. That’s because the standing desk can have certain health benefits that a sitting desk does not. We spend way too much of our time these days sitting down. A standing desk is a good option but an adjustable sit/stand desk is the best of both worlds to allow you to alternate you’re working position.

That said, standing desks are definitely not the solution for everyone. Often, standing in place is one of the worst positions you can be in for certain pinched nerve issues. If it makes the pain worse, don’t do it. Something that may help is investing in a pair of shoes specifically for back pain to give you the cushioning and support you need.

Inversion Table

Because a pinched nerve in the back is often the result of two vertebrae in your spine being too close to each other (compressed), decompression therapy is often helpful. This is usually done via inversion therapy and can easily be done in the comfort of your own home. Be sure to check out our inversion table reviews to see what’s worth buying and what to avoid.

Stretches

Because tight muscles are often the underlying cause of a pinched nerve in the spine, there are certain stretches you can do that can almost immediately relieve the majority of the pain. If you’re diligent about stretching every day, your pain can gradually decrease over time and ultimately leave altogether. This is why physical therapists are often the first course of action for any type of nerve pain.

Here is one of my absolute favorite and most effective stretching routines for lower back pain due to a pinched nerve. It literally takes only 15 minutes a day.

Heat or Ice

Applying heat or ice to the area of your body that is hurting can provide some relief. Ice is known to provide the numbing effect that takes away some of the pain temporarily while heat loosens up some of the tight muscles. It’s a quick way to temporarily get some relief.

Having a good heating pad on hand can go a long way and the infrared type are the best as they penetrate deeper into the tissue. Alternatively, a hot bath can offer some temporary relief.

For ice, you’ll want to get yourself a good size gel ice pack (I recommend this one), but you can also simply put some ice from your freezer into a Ziplock bag.

If Home Remedies Don’t Work For You

Home remedies are not for everyone. If you find the at-home treatment options don’t help as much as you hoped or actually make things worse, you should seek professional care. In these cases, your best bet is to see your doctor. They can best work with you on the next step whether it be referring you to a chiropractor, physical therapist, or other professional.

The post How to Treat a Pinched Nerve in the Back appeared first on BackPained.com.

The confusing aspect after researching turmeric is understanding that many of the studies showed the same thing. That curcumin is the important component within turmeric that has the most anti-inflammation properties. There have been many studies done on Turmeric (literally 100’s maybe 1000’s), but many required larger doses to get enough curcumin.

Curcumin

Curcuminoids are the key chemical compound found in Turmeric extract but the most prominent curcuminoid is curcumin. The problem is that turmeric only contains about 3-5% curcumin in it. The only way to get larger amounts of curcumin is through a supplement that has been concentrated to contain as much as 95% curcumin.

It does seem that curcumin is effective as a natural way to help the body’s ability to cope with inflammation. And we’re not talking about just joints but also in other ailments caused by inflammation like coronary, skin, and more.

Curcumin works similar to a Cox-2 inhibitor, which is the way Non-Steroid Anti Inflammatory (NSAID) pills work in the body. The benefit of curcumin though is that it doesn’t have the negative side effects on major body organs like NSAIDs do.

Is Turmeric Worth Trying?

For those who normally experience at least some back pain relief from Ibuprofen or Aspirin, it’s worth trying turmeric supplements as a substitute. Throughout my years of lower back pain, I would take Ibuprofen like candy throughout the day. I knew the risks associated with liver damage and such but it helped with the pain. In my mind, the alternative, constant use of prescription painkillers was worse.

While turmeric may not help for everyone, it’s one of those cheap and low risk options to try. Being backed up by science to work as a natural anti-inflammatory makes it worth considering. Like other natural supplements, it’s hard to weed through all the different types of this product.

One I can definitely recommend is BioSchwartz Turmeric Curcumin. I’d love to hear if anyone else has tried turmeric and if it helped them. Please leave a comment below.

The post Is Turmeric for Back Pain Worth Trying? appeared first on BackPained.com.

If you’ve ever watched people walking in the park, you may not pay much attention to the way they move. In your own body, unless you’re incapacitated by pain, you also may not pay much attention to how you move and why.

On the other hand, if you took your cell phone and took videos of a few people walking or running in the park, and you knew what to look for, you may notice that we do not all walk the same, use our bodies the same and have the same gait (the way we walk), the same stride and we even move our bodies differently as we move.

Walking and movement is holistic, meaning that we all move differently and walk with our body, rather than with the back, the knee, the foot or the shoulders. Due mostly to genetics and our adaptation to our individual body styles, we see different styles of movement as well.

The reductionist side, that we have parts that go bad, like our lower back for instance or our neck and shoulders, is an idea that is taught to healthcare practitioners. These ideas are reinforced in the way rehabilitation practitioners and other medical based providers have learned to apply therapies for the conditions they and most of us believe they treat, often based on our symptoms.

Their reductionist approach has resulted in billions wasted on therapies, medical procedures and exercises that do not solve your problem of a painful back or neck. They have also helped drive the cost of health insurance skyward.

John E. Sarno’s book Healing Back Pain: The Mind-Body Connection suggests that for many, the pain is all in your head, has often been quoted by people who have read and tried his methods. Yet they too are still in pain, but learn to manage the stress of life and how increases the intensity of pain. Ironically, he worked in the department of physical therapy that treated many cases that did not improve with reductionist healthcare regimens.

JFK, one of our most famous presidents, suffered from horrible back pain at the hands of experts who did multiple surgeries on his back which made him worse, rather than better. He was one of many high profile examples of why reductionist thinking can more often be more harmful than helpful to relieve back pain.

Are the findings on an MRI, a sensitive diagnostic study telling us the whole story about why you are in pain or is it being used as a reason to be more invasive in our approach?

If you look at the record for back pain treatment, too many people have had back surgeries that limit movement; often creating other problems as movement is restricted at the area the imaging study showed there was a problem. This has resulted in many failed back surgeries that are no longer performed on desperate people who had nowhere else to turn.

There is a slow movement to holistic care of the body and its systems by naturopaths, homeopaths, M.D.’s and chiropractors who are rejecting reductionist idea’s on rehabilitation and treatment and exploring the idea of looking at the human frame, how it moves and how its systems integrate.

Writers such as Myer’s, the author of Anatomy Trains actually dissected the fascia and reasoned that this is affecting how we move and that the fascia controls movements and has its own neurological system.  This is quite different from what doctors were learning in anatomy lab years ago, while trying to learn the origins and insertions of the different muscles and nerves.

Many of the ideas we had concerning pain and its mechanisms are being turned upside down by the International Fascial Congress who has introduced study after study of how the body moves, adapts and why. Providers are now learning about how to affect the fascia which affects movement and pain.

Some doctors who are looking at the way movement and fascia affects the way we move, feel, and function are now using treat-test-treat protocols and active evaluation methods to better diagnose and treat their patients, while customizing the care to their unique body styles.

Active evaluation holistically looks at function and gives the healthcare provider the rationale of where to treat, they treat it and then retest to see if we improved function based on how we approached care that visit. Then progress is monitored on a visit to visit basis and exercises to retrain an area are given to perform at home as the ability to move and function improves.

This approach has resolved many lower and even upper back problems when other approaches have failed, because it is tailored to the patient and by process of elimination improves function by testing the patient.

The book, Cheating Mother Nature, what you need to know to beat chronic pain, refers to these doctors as the enlightened practitioners. The book discussed the cause and effect of the way we are built, which is a series of inherited traits we share with our parents and their parents.

The most effective healthcare providers for back pain are thinking outside the symptom box and resolving the problems of movement, which include the symptom of back pain. Individualized care based on movement, fascia and changing the rules of body mechanics on a patient by patient basis will change the world of back pain treatment.

Movement involves the core, the legs and even the upper body. If your gait (the way you walk) is asymmetrical, you will want do something that will level your hips and improve the way you walk and move.

Most chiropractic sports physicians look at movement, and use spinal and extremity manipulation which enhances movement, in addition to treating tight fascia that surrounds our skeletal system. They are well equipped to be a one stop shop for most problems in the musculoskeletal system and more studies now show manipulation has an edge over many other treatment approaches because it improves motion.

Treating movement is also a simpler way of looking at a problem holistically, rather than the older reductionist vision that has been often unreliable, or treated the symptom, leading to other parts of the body to then become a symptomatic problem.

Here are three things you can do now that can improve the way you move and function.

1. 1. Consider foot orthotics. Foot orthotics properly prescribed can level your hips and improve the way you walk. They can improve movement patterns by leveling your hips and reduce the force at which we hit the ground. The secondary compensations in the neck and shoulders usually also improve
   2. Perform squats, planks, bridges, and other exercises to improve responsiveness and strength of your core muscles. Doing so is a great way to improve your feel and function.
   3. Foam roll tight fascia to improve your flexibility. By improving the way you move, you improve the way you feel.

These are general recommendations that often are helpful. If you do not feel improvement, visit a healthcare practitioner who can perform manipulation, myofascial release and exercises, and looks at you holistically, rather than just your back.

Back pain may be a problem in the legs, the upper back, the shoulder and even the hip joints. You will require the help of a licensed healthcare professional to get the best results.

William D. Charschan DC. CCSP. ICCSP is in private practice in North Brunswick and Scotch Plains NJ and can be contacted at www.backfixer1.com. He is the author of Cheating Mother Nature, what you need to know to beat chronic pain.

The post Why Back Pain is a Movement Problem and 3 Things You Can Do To Help appeared first on BackPained.com.

In fact, reports claim that 1 in 5 people see a doctor each year for complaints of low back pain.

If your regular regimen of NSAIDS, massage or exercise isn’t cutting it when it comes to alleviating chronic back pain, you may have thought of yoga and wondered if that is an avenue worth pursuing. Well, you’re not alone!

A recent study from the Yoga Alliance has shown that yoga practice has grown almost 50% in America since 2012, with women still comprising the largest number of practitioners, but men and especially older adults trying their hand at it more than ever too.

What is Yoga?

When daydreaming of back pain relief, the cliche pretzel bending and twisting of yoga might not seem like a smart option. Won’t that exacerbate your already sore muscles or nerve pain? Nope. Imagine yoga as more of a gentle, stretching incorporation of movements that combines meditation and deep breathing to cultivate a super relaxing and pain relieving practice.

Yoga has been around for thousands of years, originating in the Hindu tradition in India and rising in popularity just 30 years ago in much of the Western world. From the Sanskrit word yuj which means “to join” or “to unite,” yoga practice does indeed embrace spiritual and meditative components, which can actually aid with back pain relief as well.

There are many different types of yoga practice, some of which involve more dynamic, rapid movements and others that are very aligned, calming, and restorative.

Benefits of Yoga for Back Pain

In a surprising start to 2017, the American College of Physicians came out with updates to their clinical guidelines for treatment of back pain to say that patients with chronic and acute back pain should ditch the pills and opt for non-pharmacological avenues towards pain relief.

These recommended methods based on a systematic analysis of studies and scientific literature around back pain treatment included massage, exercise, spinal manipulation, acupuncture, superficial heat, and you guessed it, yoga!

The gradual and mindful stretching, poses, and deep breathing of yoga has been shown to:

• Boost blood circulation to muscles and tendons to aid healing
• Lower stress levels and release neck and shoulder tension
• Improve bone density and prevent osteoporosis
• Promote better posture and spine lengthening
• Fight cognitive decline and improve clearer, keener thinking
• Promote healthy weight management (which aids back pain)
• Increase muscle tone and overall strength
• Strengthen flexibility, balance, and coordination

Best Yoga Poses for Back Pain

Not all yoga poses are created equally. Especially if you are trying yoga for the first time, jumping into an advanced class with more challenging poses and stretches can actually amplify existing back pain and even lead to further strain or injury of vulnerable tissues.

Experts recommend starting slow with beginner’s or restorative yoga type classes that help you warm up muscles, learn more about the stretching and poses, and gradually build up to successful movements, breathing, and meditation.

Great, easy poses for back pain, which also serve as easy yoga poses for seniors, include:

Cat Cow (Marjaryasana and Bitilasana)

On a flat surface, preferably a yoga mat, get on all fours, knees hip length apart and hands perpendicular to your shoulders. First stretch the spine by dropping your belly towards the floor as you push your sitting bones and chest up, creating a dip with your back, and raising your head as you inhale.

Hold for a few seconds then exhale, bring your sitting bones down, arch your back and bring your head down and shoulders up. Do 5 rounds, slowly taking deep breaths each time and really feeling the stretch and boosted blood flow to your back muscles and spine.

Half Knees-to-Chest (Ardha Apanasana)

Lying flat on your back with your legs extended, take a deep breath and as you exhale draw one of your legs up so that you still lay flat but grab the top of your shin with both hands, holding your bent knee towards you. Let your spine naturally curve, do not press it into the ground. Hold for a few seconds.

Inhale as you release that leg to lay flat once more and then exhale as you bring the opposite leg up for the same stretch. Alternate left and right left legs in this stretch for a total of 5 repetitions.

Child’s Pose (Balasana)

This ultra relaxing yoga pose provides a great stretch for the back and hips. On a flat surface on all fours, knees hip length apart, reach your hands out in front of you, palms spread wide and then bring your sitting bones down to rest just above your heels with your legs completely folded.

Keep your head down and relaxed and take nice, long deep breaths in and out while you hold the pose and stretch your arms as far as they will go.

How to Get Started

Hooked on the idea but not sure where to get started with practicing yoga for back pain relief? You can stream loads of instructional videos online that provide gentle, motivating guidance and yoga knowledge – search Youtube or DoYogaWithMe.com to get started. Or sign up for a beginner’s or gentle yoga class at a studio, gym, or YMCA near you. Use YogaFinder.com to find one that fits your schedule.

The post Yoga For Back Pain: 3 Easy Poses That Work appeared first on BackPained.com.

The back can be divided into four areas, coinciding with the four sections of the spinal column; neck pain (cervical spine), upper back pain (thoracic spine), lower back pain (lumbar spine), and tailbone (sacral spine). The spine is like a highway for the nerves, connecting to each part of the body and sending messages along these roads both to and from the brain.

Because of this, pain in the back can sometimes feel as though there is pain in other areas of the body as well. A good example is sciatica where pain can shoot down your legs. Acupuncture for lower back pain is one of the most common treatments an acupuncturist will perform.

What is Acupuncture?

As you’re probably aware, there are quite a few different ways to treat back pain. Acupuncture is an alternative form of medicine created in China, involving the insertion of very fine needles the body of the patient at key points and manipulating them to promote the desired result, which is usually a reduction in pain.

Acupuncture has other uses; treating allergies, chronic fatigue, and respiratory problems, just to name a few.

Though no one is sure of exactly when acupuncture came into being, it is agreed that this long-standing tradition of Chinese medicine is over 2,500 years old.

Note: Acupressure mats provide some of the healing properties of acupuncture for a one-time cost that you can use anytime you like. Check out our acupressure mat reviews for more info.

Your First Acupuncture Treatment

Your first visit with an acupuncturist will be longer than any subsequent visits you will have. Being prepared for it will help your appointment to go smoothly.

You should bring along your insurance information, medical history (including recent blood test and diagnostic test results), and a list of any drugs or nutritional supplements you may be taking, including any over-the-counter medicines such as cough syrup or aspirin.

Eating before attending your first appointment is advised and will help you to avoid the possibility of becoming dizzy following your first acupuncture treatment.

Be prepared to fill out a questionnaire which will include questions that might seem unusual or not appear to apply to your current condition. This might include questions about your emotional state, whether you prefer hot or cold drinks, or about your sleeping patterns. Anything, no matter how small or seemingly unrelated, will help the acupuncturist decide on the best way to treat you.

The acupuncturist will take your pulse manually in at least three different positions on each hand and make a visual examination of your tongue.

Once the acupuncturist has come to a diagnosis, the treatment can begin. The needles used are tiny, appearing not much thicker than the width of a single hair, and should come encased in sterile packaging for single use.

The insertion of the needles usually causes no pain, but you may experience a sensation of electricity or heaviness.

Experiencing brief pain is not an impossibility, though if it lasts longer than a few seconds don’t hesitate to say something to your acupuncturist. The needles may be manipulated if the acupuncturist believes it is necessary; usually by hand or with a gentle electrostimulation machine.

Following the treatment, you might be given herbs or a list of exercises to do at home that will help aid in your healing or strengthen your body and immune system. Any following visits will usually be less than half the time of the first.

Does Acupuncture Work for Back Pain?

The short answer is, YES. It can definitely work and help relieve back pain… especially in the short term.

A 2016 Chinese study which involved 751 people with lower back pain, concluded that “pure acupuncture may have a favorable effect on self-reported pain and functional limitations in lower back pain patients”. This is a similar conclusion that over 20 other acupuncture studies have reported.

In addition, people generally leave an appointment with an acupuncturist feeling rejuvenated in response to the endorphins released by the use of the needles.

Acupuncture for back pain can be an effective treatment option for chronic or severe back pain sufferers. Unfortunately, too many people resort to acupuncture as a last resort instead of an early-on treatment option.

The post Acupuncture for Back Pain – Does it Work? appeared first on BackPained.com.

But do you fully understand what exactly an epidural does to your body? Epidurals are very helpful in making your procedure or health event more bearable, but there are a few side effects that are often times not discussed with patients.

What is an Epidural?

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