Solutions to the 3 Most Common Causes of Back Pain

Complaints of chronic back pain are not uncommon. Whether it stems from an old injury Spineor you don’t know the cause, over 80% of Americans suffer from it. In some cases, it may be extreme and need medical attention. But most back pain can be prevented or alleviated by the following three techniques. (Remember, always get permission from your doctor before starting any exercise program, especially if you’ve had an injury or sharp pain).

Problem: Tightness
Solution: Stretching! If you suffer from back pain, odds are you have tension somewhere. The most common form of stretching today is yoga. But there are oMeditation on Lakether  options…there’s Somatic Stretching, (gentle stretch and small, isolated strengthening exercises), and simple gym stretches. There are also different types of yoga and different types of stretches: dynamic stretching, active stretching, passive stretching, etc. So how do you know where to start, especially when you have a specific types of tightness or pain? It’s best to see someone one-on-one, especially to start out with. A yoga or fitness expert can give you specific stretches to do, since every body is unique, and your tight area is probably different than the person next to you in yoga class. Then you can take a group class, and even do yoga videos from home.

Problem: Weakness in certain muscles
Solution: Personal Training and strengthening exercises. No one wants to admit they have a weaknpersonal traineress. But if you’re tight one place, it means your weak in another. For every yin there is a yang, so if one muscle is working over-time, another muscle is slacking off. The tight muscle pulls on other muscles, over lengthening them and causing weakness. Strenghtening these mucles is equally important to stretching-you have to work on both sides of an imbalance. Again, working one-on-one with someone can pinpoint weaknesses and give you a road-map to your strength training. If you can’t afford to continue working with a personal trainer, you can use their suggestions at the gym or in fitness classes.

Problem: Lifestyle
Solution: Awareness. This may sound cheesy, but you have to be aware of your daily activities. How’s your posture at the computer? While your driving? When you’re at work? You can’t slouch for 12 hours a day, then expect your 1 hour workout to fix it. You have to Healthy lifestylesbecome aware of your spine in everything you do. Use the things you learn from yoga and training, and apply it to everyday life. Even be aware of your posture as you lay down to sleep-8 hours can make a big difference in your spinal health.
So remember these three elements when you have back problems, whether it be: stiffness, lack of mobility, soreness or chronic pain. Just please see your doctor before starting any program, especially if you’ve had an injury or sharp pain.

Low Back Pain Relief, Causes and Symptoms: Part 1

After years doing massage therapy the most common complaint from customers is lower back pain. I hear it from athletes, young people, older people, sedentary people, swimmers, climbers, and almost everyone else. Although the solution may seem simple (just get your low back worked on, or take some pain killers, right?) there can actually be several causes and solutions that will have lasting effects.

The pain could caused by any of three main muscle groups:

  • The “QL” (square muscle on your low back called the quadratus lumborum)
  • The Psoas (hip flexor)
  • The Hamstrings.

This video deals with the hamstrings: How to tell if their tight, how to stretch them in passivee and active ways, and how to stretch each of the three muscles that make up the hamstrings. Keep watching for the next video, but in the meantime, relax those muscles and stretch!