Back Pain Exercises and Stretches

Exercising when you have back pain may be one of the most important things you can do for your body; this is because a back that is strong, flexible and has good range of motion is one that is less prone to back injuries that can lead to back pain. It is not just good to exercise the back when you have back pain, many of these exercises can also be very helpful if you have no back pain and are something that can easily be done in 10-20 minutes time.

You can say the same thing about back pain stretches, while they are very helpful at helping you cope with back pain, it is not something you should only think of doing if you have back pain. By incorporating exercises and stretching into your daily routine for the muscles and ligaments in your back as well as the rest of your body you can help to increase your flexibility and range of motion. Also keep in mind, by stretching before a work out you can warm up the muscles and ligaments and by stretching after a workout you can cool them down, allowing them to go back to a more relaxed state.

If you are dealing with back pain you will want to make sure that you consult with your spine surgeon in Chennai before attempting any exercises or stretches. They may not want you doing these on your own and at this point may refer you to a physical therapist who can teach you the proper ways to exercise and stretch all aspects of your back and neck.

When performing these exercises at home you will want to make sure you are doing them properly, a few tips for when you exercise or stretch are:

• Start at your neck muscles and work down the body
• Make sure that all stretches are slow and gentle, and that you do not stretch past your normal range of motion. You will notice over time that you are able to stretch much further
• You should never bounce while stretching, keep it slow and gentle
• Make sure that you do at least 5 reps for each of your exercises; for your stretches make sure that you are holding them for at least 10-20 seconds
• Do not try and hold your breath while you stretch, learn to inhale at the starting of your stretch and exhale while you hold it
• Try to alternate what side you are stretching so that you do not just go down one side of your body and then the other

When you start your exercises and stretches it may not feel good; you are moving a part of your back that is sore to begin with but, as long as you are just sore after a workout and not in more pain, this soreness will go away if you keep up with it. Try not to be discouraged as it may take a week or two before you notice a change in how much pain you are in.

Scoliosis Exercise: Yoga as an Effective Option for Pain Relief

Scoliosis is a condition in which a person has side-to-side spinal curves in addition to the normal curves through which the lower portion of the human back curves inwards. The most effective remedy for such a condition is Scoliosis exercises. Although many exercises help in reducing the Scoliosis-related problems, yoga is considered the best Scoliosis exercise. Yoga postures are helpful since they enable us to stretch our body suggested by one of the reputed neurosurgeon in Chennai.

The most effective yoga exercises for the treatment of scoliosis-related problems include the Crocodile twist, the Supine knee chest twist, the passive back arch and the one leg up-one leg out posture. These exercises are very helpful in raising one's lowered shoulder and reducing the back pain.

The Passive back arch scoliosis exercises has been found to be helpful in not only reducing scoliosis-related pain, but also the problems related to condition called pectus excavatum (sunken chest). Pectus excavatum is generally caused due to tight muscles across one's chest and back and soft bones in the rib cage and spine.

The One leg up and one leg out scoliosis exercise have been found to be very effective in reducing muscular tension in legs. The Seated twist is a good remedy for the treatment of thoracic twist. This exercise also helps to rectify the alignment of the body and is simple to perform.

The Joint freeing series of scoliosis exercises are particularly helpful for people suffering from scoliosis with tight shoulder muscles. The Head to Knee pose helps in maintaining the alignment of the body and straightening of the spine. The spinal and the abdominal twists result in the stretching of muscles in the shoulder.

Do You Have A Herniated Disc In Your Back?

In most cases, people with back pains, leg pains or weakness in lower extremity muscles are commonly diagnosed with herniated discs. Herniated disc occurs when the cushion between vertebral get pushed outside its normal resting position. At times this condition goes unnoticed unless it starts to cause pain. The pain is most commonly caused when the herniated discs cause pressure on the nerve roots. This can either lead to intense pain or numbness.

Basically, the herniated disc occurs when the spinal discs become less elastic. This in the process leads to its rupturing after pushing outside its boundaries. The condition causes pain when the bulging of the discs pinches the nerves. If the bulging is more intense, it will lead to compression which can be more painful hence requiring medical attention to decompress them.

Causes

A herniated disc can be caused by a number of reasons. The most common cause of the herniated discs is the occurrence of an accident. This does not necessarily have to be severe but also a fall can lead to the condition. Another common cause of this spinal condition is straining. This occurs especially after doing regular chores which leads to spinal strains for example weight lifting. Age too can cause the disc problems.

However, in most cases, people who experience this condition already had spinal stenosis. This is a condition which leads to the narrowing of the distance between the spinal cord and the spinal nerves. When the herniated discs occur, this leads to the further narrowing of the space. This in the process leads to irritation of the nerves due to the pressure which is applied on them by the bulging spinal discs.

Symptoms

Do you have a herniated disc in your back?

With the problem being fatal with severity, most people often ask this question. This is because at times, with so many diseases today, people find it hard to understand the symptoms. Here are a few symptoms related to this condition.

1. Electric shock pain

This is the most common symptom of the herniated discs. It is caused by pressure applied to the nerve by the herniated discs. This leads to abnormal sensations which are experienced as electric shock pains. When the compression is in the cervical area (neck), the shock sensations are experienced in the arms. When in the lumbar area, the shocks are experienced in the legs.

2. Numbness and tingling

Patients with this condition experience tingling (like pins and needles) in the arms or legs depending on the area of the compression; cervical or lumbar. Numbness can also be experienced in the same areas. This is also due to the pressure on the nerves.

3. Muscle weakness

Due to the compression which leads to pressure on the nerve roots, signals sent from body parts to the brain can be interrupted. This leads to the feeling of weak muscles due to poor coordination. Examination of reflexes is an effective method to test for nerve irritation.

4. Bladder or bowel problems

This is a common outcome of cauda equine syndrome; a condition which is caused by this discs. If you are experiencing problems urinating, bowel movement problems or numbness around the genitals, one should seek immediate medical attention. It is an emergency.

Conclusion

Most of the herniated disc symptoms are caused by nerve obstruction. Immediate medical attention should therefore be sort before the problem gets severe. A best neurosurgeon in Chennai can help establish this condition or taking an MRI.