Back and Neck Wellness

3 Moves For a Stronger Back

Mon, 02 Apr 2012 15:11:23 +0000

There is no way that anyone enjoys back pain. It is not only awful, but it also can make day-to-day life painful and tough. Getting around and moving about with pain in your back is not something that people like to deal with on a day in-day out basis. To tackle the pain people pop pills, go straight to the doctor, or opt for expensive treatments and even surgery.

These measures are not only time consuming and slightly scary, but they are unnecessary. In reality if people were to take just a few minutes each day to work out their back muscles and strengthen their back and spine, back pain could be eliminated completely from most people’s lives. That’s right, no more having to spend your days worrying about how much pressure your back can take. Does that sound good to you? If so, check out the three moves for a stronger back that you can do for just a couple of minutes each day and get a stronger back.

Hip rolls – This is one of my favorite moves because you can turn on some music and pretend like you are dancing. Or you can grab a hula hoop and do it that way too! What you will do is stand with your feet shoulder width apart, place hands on your hips (if you are not hula hooping), and rotate your hips around. Go clockwise 5 to 10 times, then counter clockwise 5-10 times. Keep your shoulders relaxed and breath normally. Do three sets of the 5-10 repetitions with a short break in between each. If you want to do it with a hula hoop, go until you cannot go anymore!
Twists – Another fun one, the twists require some work from your obliques and they really stretch out the back. Standing with your feet shoulder width apart, like the hip rolls, hold your arms out and just swing back and forth allowing your arms to be relaxed to where you will wrap them around your front and back on each twist. Again, shoulders will stay relaxed through this, and you should complete 10 for one rep. Do three sets of 10 reps.
Bends – With the help from a table or a sturdy chair, simple knee bends can make a big difference in the strength of your back. Again you will stand with your feet shoulder width apart and hands holding on to the stable chair or table, bend your knees and go as far down as possible remembering to breath. Do 5-10 of these to complete one rep and complete 3 sets.

Back Pain From Running

Wed, 25 Jan 2012 19:48:14 +0000

If you think about it, running is a repetitive activity where the motions you are performing repeat the stress and force to certain parts of the body. For some people this can last for a long duration of time. Those who already have some issues with back problems might find that starting a running routine can trigger lower back pain because of the repetitiveness of the sport. It might end up making the pain even worse or lead to other problems. If your running or jogging routine happens to lead to more pain, then you will want to know what to do to handle it, obviously. One of the most common back injuries for runners is a lower back strain.

If you do not properly warm up or if you are not running correctly then you are not only putting yourself at a greater risk for straining your back, but you also might find that you can experience other issues as well. The strains and pain in your lower back is not something as serious as those that travel. For example, if you find that the pain you are experiencing is in one central spot then it is just a strain. If the pain does go down into your legs or rear, that is something serious that should be addressed by a doctor. I had a friend who did window installation and was suffering from severe back pain that shot down his legs, and turns out he had uneven hips!

To treat muscle strains in the back that are in one spot and cause by running there are many ways you can do it. Most people will consider discontinuing their running routine for a week or so while they try to get healthy. Here are some of the most common ways to alleviate the pain and get back to running:

Resting for a few days to keep the pressure off of the muscle.
Stretching more often and longer, especially before and after a run.
Icing the area a few times a day for 20 minutes at a time.
Using a heating pad off and on throughout the day.
Taking NSAIDs (Non-Steroidal Anti-Inflammatory Drug) over the counter ones like Advil or prescription like Naproxen.

Within a few weeks the pain should continue to improve just by limiting the activity, but for a lot of runners this might not be an option. Taking it easy is important though when it comes to pain in the back. Just be sure that you are doing all you can to keep you back safe and healthy.

Stretches to Reduce Pain

Mon, 02 Jan 2012 22:57:06 +0000

Lower back pain is sometimes something that people simply just have to deal with. Most cases of lower back pain are the type that only require time to heal. Waiting for your back to just feel better is not a thing that anyone fever has to do though. Why can it not just start to feel better with a simple pill or a stretch? Well, unfortunately it is impossible to make it all better in no time, but that does not mean that you are forced to live without some type of relief for the lower back pain, oh no.

There are certain stretches that many people do that might be some help in relieving the pain that can radiate in the lower back. These stretches cannot complete eliminate the problems that you are having with your back hurting, but they can be a huge help for you and the pain that you are experiencing.

Whenever my lower back starts to ache, I immediately turn the the stretches that you can watch in the video that I have posted below for you. If you are someone who often experiences annoying and painful aches and ouches in your lower back, it can be ver beneficcial for you to attempt the stretches that can help.

Home Care for Low Back Pain

Wed, 07 Dec 2011 14:55:47 +0000

Low back pain is not something that any one wants to have to deal with. It is uncomfortable and can make your daily tasks difficult to complete. If you have thought at any point in your day today about your back hurting, you are not the only one. In fact, one out of five people in America have reported having back pain at least once in the past month.

You might be unsure what steps you need to take after you realize that you do have lower back pain. Do you visit the doctor or take medications? In most cases it is not necessary to do so. In four to six weeks lower back pain in the body can actually heal and resolve on its own whether or not you receive medical attention for it. And most of the time, your lower back pain can be taken care of in the comfort of your own home.

First things first, if you are looking to help treat your back pain at home, you should give your back a rest. Now this is not a reason to stay in bed for days, but just take it easy for three or four days. After that time has passed, you should be able to introduce activity and exercise back into your daily routine which will help ease the pain even more. Remember stretching, yoga, and other exercises are great ways to encourage healing in your lower back and reduce stiffness.

Using heating pads or ice packs is another at home method for dealing with back pain. Heating the lower back will dilate the blood vessels in the area. That increases oxygen flow and aids in reducing the spasms of your muscles. The ice will do the opposite to the blood vessels, contracting them and reducing blood flow. That can help reduce inflammation in the area and soothe pain.

There are some cases of lower back pain where you do not want to take care of it at home though. Contact your doctor if you experience lower back pain that is associated with any of the below symptoms:

injury
pain through the leg and past the knee
numbness in any part of your lower body
fever, pain in the abdomen, sweating, vomiting
weight loss (unexplained)

If you are still unsure about the pain you are feeling, definitely contact a doctor. It is always better to be safe than risk making it worse.

Pregnancy and Back Pain

Wed, 07 Dec 2011 14:34:15 +0000

Often, women who are pregnant will experience varying degrees of stress related to their changing physical conditions. This can include concerns about the efficacy of their home security team, bills being paid, and even creating a nurturing space for the child when he or she arrives. There are also the stresses of carrying extra body weight, especially to the lower back, an area sensitive to changes in posture. What can be done to help lessen the effects of lower back pain during pregnancy? And what about all the other problems that arise, such as unusal food cravings and stress over what to wear while sporting a burgeoning baby bump?

Thankfully, there are a lot of steps that can be taken to reduce the amount of lower back pain and discomfort. You can try using a heating pad, for instance, and sitting in postures that are optimal for lower back support. Walking also helps you to keep those core muscles taught, so that they can support the extra weight you may have gained on top of how much the baby weighs. In many cases, just knowing what other people are experiencing can help you out a great deal. Take a look at the following infographic for more information about pregnancy and what you can expect.

Back Pain at the Gym

Wed, 02 Nov 2011 20:45:53 +0000

If you have lower back pain, whether it’s from an injury or just every day wear and tear, the thought of bending and twisting and lifting heavy weights at the gym can be very daunting. Some people tend to seclude themselves on the couch to rest their back in order to prevent more pain, but this isn’t always the best solution. Strengthening your core is critical for preventing further injury as well as building up muscles to combat soreness from other activities such as walking for long periods or going on a bike ride. But not every exercise or movement is good for your back, so be sure to follow these guidelines that can be found through fitness programming on Dish2u or similar specials.

The Don’ts:

Toe Touches. You may think that you will be stretching out your lower back by doing some toe touches at the beginning of your workout, but this movement is actually putting stress on the disks and ligaments in your spine. You can end up overstretching your back muscles and hamstrings and being in even greater pain at the end of the day.
Traditional Sit-ups. This exercise does help to strengthen your core but most people tend to use muscles in the hips that put pressure on the discs in the spine.
Leg Lifts. Even those these are done to strengthen your lower core, lifting both legs together while lying on your back can force your back to arch, causing even worse back pain. Try an alternating version, bending one leg at the knee and keeping that foot on the floor while you raise the other for about 10 seconds in order to keep your lower back against the ground.

The Do’s:

Partial Crunches. This exercise can help strengthen your back and stomach muscles if done properly. Lie with your knees bent and feet flat on the floor and raise your shoulders off the floor without using your hands to lift your neck. Make sure your feet, tailbone and lower back remain in contact with your mat at all times to prevent stress on your low back.
Hamstring Stretches. Before you begin your workout, lie down on your back and gently pull your leg up and back towards your chest to release pressure from your lower back.
Wall Sits. These are great for building leg muscles without putting heavy weight on your back and causing a strain.
Bridging. Lie on your back with your knees bent and just your heels on the floor, squeeze your buttocks and lift your hips up until your knees, butt and chest form a straight line and hold. The key to making this exercise work for you and not against you is making sure that you do not arch your back at all, preventing stress on the lower back.

Find Back Pain Relief

Mon, 03 Oct 2011 20:36:17 +0000

And Much More With Yoga

Yoga is something that people have been practicing for many, many centuries. In the United States, yoga did not really begin to gain a lot of popularity until the 60s. Now more and more people are realizing the benefits that can be had from practicing yoga. These benefits are not only physical, but they also happen to be spiritual and mental. Who wouldn’t want a full body experience when it comes to becoming healthier?

Those of you who suffer from lower back pain and seek relief, yoga might be just the trick for you. At some point in most people’s lives they will experience an issue with back pain. Yoga helps to strengthen the back and spine in order to help prevent or avoid this pain from happening. Once your back gets stronger, yoga will also help to encourage better posture both standing and sitting. By sitting and standing properly, you are likely to not have as many problems with back pain.

There are so many benefits to yoga that you might be missing out on. If you are ready to get some back pain relief and much more, then try yoga. See the infographic below to find out more of the great things that yoga can offer to you.

Back Pain and a Bean Bag

Thu, 22 Sep 2011 19:59:56 +0000

The point of view from a person suffering with chronic back pain; a bean bag chair probably doesn’t sound like the most conducive place to get work done but trying is believing I guess. Several people who were suffering from chronic back pain got the idea to use high end bean bag chairs (retailing at about $75 each) to see if they got any improvement from their affliction. All saw tremendous results. Instead of pain throughout the day they felt a significant decrease in the frequency and severity of pain. It has been attributed to the constantly shifting foam beads and full lumbar support in any position. Who would have thought that some of the largest back issues could be solved by sitting in a piece of furniture originally designed for college dorm rooms.

Office Neck Stretches

Thu, 16 Jun 2011 15:19:22 +0000

If you work at a desk job 40+ hours a week, you need to be stretching your neck often. Sitting at a desk and staring at a computer all day can cause the muscles in the back of your neck to become elongated and the muscles in the front of your neck to become shortened. This combination equals big time pain. If you suffer from tension headaches, this is more than likely the cause. You should stop and stretch your neck everyday at work, and here’s a quick video on how to do that.

You can see this is a very quick and easy stretch to do, but it will be very effective at relieving some of the tension you may have in your neck. We recommend you do this every day for at least 5 minutes.

Proper Office Posture

Thu, 16 Jun 2011 15:14:57 +0000

We cannot stress enough how important proper posture is for neck and back health. Too many people sit slouched over, hunched over, and shoulder’s forward, and it’s causing some serious health problems. We put together some visual aides to help you find your perfect, healthy desk posture. Check out these videos and visual aides and bookmark this page. Come back every single day to remind yourself to check your posture.