Low Back Pain:Self Help Exercises

It's not all bad news: research has shown that cyclists who regularly work on their back flexibility can reduce their risk of experiencing low back pain (LBP).Complete these execises pre/post-ride and 24 hrs after each ride

Diagonal Trunk Stretch

Diagonal Trunk Stretch

While sitting on your knees,place your right hand on the left side of the Swiss ball put your other hand on top of it.The roll the Swiss bal forwards and over to the left to create a diagonal stretch for your right trunk.Hold ofr 5 seconds,rep up to 10 times per side

Single Knee Low Back Roll

Single Knee Low Back Roll

Lie on your back with your right knee bent and heel on your left shine.With your left hand,pull your right knee across your body to twist and 'open' your lower back.Turn your neck towards the right.

Hold for 5 seconds,repeat up to 10 times on each side.

Long Seated Low Back Twist

Long Seated Low Back Twist

Sit with your right leg out stretched in front of you

Bend your left knee then cross your foot over the right leg.

Place your right elbow against your outer left knee and slowly rotate your shoulders to the left,to twist your lower back.Hold for 5 seconds,repeat for up to 10 time each side.

Frozen Shoulder:Over View

Frozen shoulder, also known as adhesive capsulitis, is a common, painful condition that affects the ability to move the shoulder.
Frozen shoulder reduces normal movement in the joint and, in some cases, it can prevent movement in the shoulder altogether.
Pain and stiffness in the shoulder are the most common symptoms of a frozen shoulder. See Frozen shoulder - symptoms for more details.

How Common Is Frozen Shoulder?

Most cases of frozen shoulder occur in people between the ages of 40 and 60. The condition is more common in women than men. It is estimated that a frozen shoulder could affect up to 1 in 20 people.
The exact cause of frozen shoulder is not fully understood, although it appears to be more common in people with certain health conditions, such as diabetes (a long-term condition that is caused by too much glucose in the blood).

Outlook

There are several different forms of treatment for frozen shoulder, including:

• Painkillers
• Physiotherapy, where physical methods are used to promote healing
• Surgery

Recovery from a frozen shoulder can be slow and the symptoms can last for several years. However, most people with the condition eventually regain full movement in their shoulder.
If you have frozen shoulder, only one shoulder will usually be affected, although the condition can sometimes spread to the other shoulder. A frozen shoulder is not related to arthritis and other joints are not affected.

Taking Action to Reduce Back Pain

The song, “My ankle bone is connected to my knee bone,’ comes to mind each time I write articles on back pain. Now I know why. Each bone within the structures of the skeletal muscles plays a vital part in our health. If any of these bones, muscles, tendons, etc are disturbed it can lead to serious back problems. Back problems include slipped herniated disks, broken back, fractures, and so on. Each condition is caused from a string of actions, activities, incorrect movement, overexertion, etc, which exceptions include disease.

Back pain is complex, since various aspects of the human makeup creates such pain. For instance, connective tissues can lead to serious back pain, quicker than bursa bruising. The baffling mechanisms behind back pain has lead scores of doctors off shore, since many struggle to see that the central nervous system alongside the spinal columns play a vital part in back pain creation.

According to statistics over a million people on a daily ricketier scale suffers either minor or severe back pain. About ½ or more of these people could have prevented back pain, and found relief without seeking medical treatment. The other half of this unstable, million scale may endure back pain for their course of their life, since they fail to use practicality in resolving the problem.

In some cases, such as a 1/3 of the ricketier scale of people, surgery is performed to correct the problems. Surgery often leads to major complications, including severe back pain. Go figure, yet surgical procedures are unhealthy and its history has proven this notion. Even if you damage a shoulder ligament or tendon, you can take measures to avert surgery and relieve your pain.

Did you know that loosing weight could reduce back pain? Obesity is spreading throughout the world and in every corner, thus adding pressure to the muscles, which lead to back pain. “Oh my feet are killing me,’ which is commonly heard. What this person fails to realize is that he/she may be overweight, wearing the wrong shoes, and overexerting the bearing joints. We can stop this pain in its track by wearing correct shoes, loosing weight, and remove excessive weight from the weight-bearing joints and muscles. The problem is more and more people are gaining weight, since our FDA has allowed additives in to meats, which promote cravings. Practicality tells us that organics is the way to stop FDA and meat manufacturers in their tracks, as well as stopping obesity to a large grade.

In view of the fact, you can graduate my dear “Sir Watson,” from elementary and move up to college.

How to relieve pain from slipped herniated disks?

You can choose the right way or the wrong way to relieve herniated disk damage. The wrong way can include alcoholism and drugs, which lead to bigger problems.

Ultimately, you can ignore the problem, continue adding weight and pressure to the area, and finally spend the rest of your life, lying down. On the other hand, you can learn how to lean and bend correctly, curl to relieve pain, loose weight (If applicable), wear correct fitting shoes, and so forth.

Did you know that curling up in a proper fetal position can reduce pain and agony at the back caused from herniated slipped disks? Well, get on your side and curl those knees up to your chest so you can find out for yourself. When you finish, let me know how you feel. When curling into a fetal position, place a cushion or pillow amid your knees and avoid folding tightly. Do not elevate the hips.

Back Pain And Keeping Trim

Excess weight can pull the spine out of alignment and cause a back injury, so it's important to keep your weight down. Aerobic exercises such as cycling, walking and running can help you lose the excess pounds. However, keep in mind that some popular sports, such as golf and tennis, can actually injure your back if not done properly.

It's also important to maintain a healthy diet that's high in fruits, grains and vegetables. In addition to causing weight gain, a poor diet can also make your back weaker and more susceptible to injury.

Relaxation Tips

Relaxation can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation,and I've found that it can also be beneficial when dealing with backpain.
Although the cause of the anxiety won’t disappear, you will probably feel more able to deal with it once you've released the tension in your body and cleared your thoughts.

All relaxation techniques combine breathing more deeply with relaxing the muscles.
Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned and it will come with practice.
Yoga and tai chi are both good ways to improve breathing and relaxation

Relaxed Breathing

Practise deep breathing at a regular time and in a quiet place where you won’t be disturbed. Loosen or remove any tight clothes, such as shoes or jackets. Be completely comfortable.
Sit in a comfy chair which supports your head or lie on the floor or bed. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you’re lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you’re sitting in a chair, don’t cross your legs.
Good relaxation always starts with focusing on your breathing. The way to do it is to breathe in and out slowly and in a regular rhythm as this will help you to calm down.

• Fill up the whole of your lungs with air, without forcing. Imagine you're filling up a bottle, so that your lungs fill from the bottom.
• Breathe in through your nose and out through your mouth.
• Breathe in slowly and regularly counting from one to five (don’t worry if you can’t reach five at first).
• Then let the breath escape slowly, counting from one to five.
• Keep doing this until you feel calm. Breathe without pausing or holding your breath.
• Practise this relaxed breathing for three to five minutes, two to three times a day (or whenever you feel stressed).

Deep Muscle Relaxation

This technique takes around 20 minutes. It stretches different muscles in turn and then relaxes them, to release tension from the body and relax your mind.
Find a warm, quiet place with no distractions. Get completely comfortable, either sitting or lying down. Close your eyes and begin by focusing on your breathing; breathing slowly and deeply, as described above.
If you have pain in certain muscles, or if there are muscles that you find it difficult to focus on, spend more time on relaxing other parts.
You may want to play some soothing music to help relaxation. As with all relaxation techniques, deep muscle relaxation will require a bit of practice before you start feeling its benefits.
For each exercise, hold the stretch for a few seconds, then relax. Repeat it a couple of times. It’s useful to keep to the same order as you work through the muscle groups:

• Face: push the eyebrows together, as though frowning, then release.
• Neck: gently tilt the head forwards, pushing chin down towards chest, then slowly lift again.
• Shoulders: pull them up towards the ears (shrug), then relax them down towards the feet.
• Chest: breathe slowly and deeply into the diaphragm (below your bottom rib) so that you're using the whole of the lungs. Then breath slowly out, allowing the belly to deflate as all the air is exhaled.
• Arms: stretch the arms away from the body, reach, then relax.
• Legs: push the toes away from the body, then pull them towards body, then relax.
• Wrists and Hands: stretch the wrist by pulling the hand up towards you, and stretch out the fingers and thumbs, then relax.

Spend some time lying quietly after your relaxation with your eyes closed. When you feel ready, stretch and get up slowly.

Cycling-Related Lower Back Pain

Is it ok to ride through low back pain or should you stop and seek medical help?
Mechanical low back pain (LBP) is the most most common physical complaint among cyclists.




The exact cause can be difficult to diagnose,and many cyclists,myself included,are given general "soft advice": take things easy,rest,lower your gear ratios,use a higher cadence,etc.However,treatment and pain management-and whether to rest or carry on cycling-should be determined by your GP,Osteopath or physio,based on the specific type of lower back pain you are experiencing.

What's Causing The Pain

Often cyclist presume that their lower back ache is caused by a simple muscle strain,brought on by over- training,or jarring the back.In fact,the problem is usually mechanical.When the spinal muscle-fibres strain,they pull on the wings of a spinal joint called facet joints.There's a pair of facet joints at each of the five lumbar vertebrae-almost like having two spines in parallel.These muscle attachments act like a puppet on a string and can manipulate the facet joints in any direction.

Therefore,if a deep spinal muscle is strained  by a sudden movement or micro-trauma (repetitive movements) then a taut thickened muscle band will develop.This taut band is liable to pull the facet joint out of its correct position and change the alignment of not just the lower five vertebrae but often your pelvis and mid-back too-resulting in pain,inflammation and restricted movement.

What Is The Lumbar Spine?

The lumbar spine is the lower section of your vertebral column.It is comprised of five large vertebral segments.Its primary function is to provide stability,strength and power for movement.Yet its well-engineered structure protects the spinal cord,existing nerves and abdominal contents.Large intervertebral discs act as shock-absorbers and are a very common source of back pain,since they dehydrate (thin) through degeneration or injury (disc bulge or prolapse).

Can I Carry On Cycling?

It's advisable to rest for the first four or five days after the initial onset of LBP and wait for the first inflammatory phase to subside.You should not attempt cycling if the pain is too severe (difficulty turning over in bed or unable to stand up straight); when you experience referred pain down your legs (sciatica) ; or a tingling/numbness in your feet.

 In some cases,back pain can be due to a serious problem or disease,so if severe pain persists,please consult you Gp,Physio or Osteopath.

Self Help Exercise

It's not all bad news: research has shown that cyclists who regularly work on their back flexibility can reduce their risk of experiencing low back pain (LBP).Complete these execises pre/post-ride and 24 hrs after each ride

Read More: Click Here.

Back Pain and Diagnosis

Did you know that many doctors miss areas of concern that could lead to cures? Did you know that back pain is common, yet many doctors fail to see the cause? The answer is simple. The reason is most medical doctors have little experience in the system of healing so to speak. Rather many doctors focus on prescribing medicines and searching for answers, which many times rest in front of them. Don’t get me wrong, good doctors reach everywhere, yet these people lack educational knowledge of the spinal column, central nervous system and so on. As well, these people fail to see that many causes of back pain rests in misaligned bones, or spine. Of course, diseases may cause back pain as well. Sitting too long, lack of stretch exercises, etc, all cause lower back pain.

If the back pain is, serious it will often show up in MRI or CT scans. X-rays will show back conditions, however since doctors review all areas, except the alignment of the bones and spine, thus most times the x-rays only reveal what the doctor wants to see. This happens to many people, including myself. A pro in analyzing the spine and bones is the man you want to see if you have chronic back conditions.

The types of back pain include sciatica. The back problem may be listed as slip disk in some instances, yet the pain often challenges doctors diagnose since a sharp, electrical shock-like and distressing ache starts at the back and then travels to the legs. Sometimes the pain is intermittent, while other times the pain may be chronic. The particular problem often requires surgery to correct. Sciatica according to few experts is one of the worst backaches endured, since even when the pain has mild pain it is difficult to bend forward and over to tie a shoe. The problem rests in the spine, joints, and connective elements of the spinal column that links to the entire body.

The spinal column makes up muscles, bones, central nerves, etc. What holds the spine together is disks, connective tissues, tendons, ligaments, etc? When a person stands erect, the spine’s elements will join to apply tension. You can visualize the tension by considering how a string will respond when you pull it down. The changes assist the body in mobility; as well, it determines how the body responds to movement.

The lower back is made up of large-scale structures, including the backbone and the hip joints. The hip joints connect to the pelvis and each element joins with the spinal column at the triangle bone in the lower back and at the baseline of the spine that joins the hipbones on either side and forms part of the pelvis. (Sacrum)

The large bones attach to the legs, which provide us strength and support to the vertical spinal column. We have thick bones that start at the opposite side of the thick cord of nerve tissues (Spinal Cord) that is near the neck. Along this area, the joints are thick and the bones start to thin and shrink. The spinal cord is a “thick whitish” nerve cord surrounded by tissues and extends from the base of the brain and continues to the spinal column, giving mount to a pair of spinal nerves that contribute the body.

Combined these elements give us the ability to move and provides flexibility. In addition, the organs are directed by these elements.

The spine is held up by the larger group of bones at the lower region, smaller base, and the top architectures. Stress occurs at the area, since below this region larger muscles work by directing and sparking movement. This is how the legs are able to move, which brute stress is applied to the vertebrae. At the back, we also have a lumbar spinal disk. The disk is affected by the brute stress, since each time we bend and sit, we are applying more than 500 pounds to this area, yet it stretches to a “square inch” around the disks and per count along the area.

Treating ankylosing spondylitis Part 2

Tumour necrosis factor (TNF) blocker

If your symptoms cannot be controlled using painkillers or exercising and stretching, a tumour necrosis factor (TNF) blocker may be recommended. TNF is a chemical produced by cells when tissue is inflamed.

TNF blockers are given by injection and work by preventing the effects of TNF. This helps reduce inflammation in your joints caused by ankylosing spondylitis. Examples of TNF blockers include:

• Adalimumab
• Etanercept
• Golimumab

TNF alpha blockers are a relatively new form of treatment for ankylosing spondylitis, and their long-term effects are unknown. However, research into the use of TNF blockers for treating rheumatoid arthritis is providing clearer information about their long-term safety.

If your rheumatologist recommends using TNF blockers, the decision about whether they are right for you must be discussed carefully and your progress will be closely monitored. This is because TNF blockers interfere with the immune system (the body’s natural defence system).

NICE guidelines

The National Institute for Health and Clinical Excellence (NICE) has produced guidance about the use of these TNF blockers. NICE states that adalimumab, etanercept and golimumab may only be used if:

• Your diagnosis of ankylosing spondylitis has been confirmed
• Your level of pain is assessed twice (using a simple scale that you fill in) 12 weeks apart and confirms your condition is still active (has not improved)
• Your Bath Ankylosing Spondylitis Disease Activity Index (BASDAI) is tested twice, 12 weeks apart, and confirms your condition is still active (BASDAI is a set of measures devised by experts to evaluate your condition by asking a number of questions about your symptoms)
• Treatment with two or more NSAIDs for four weeks at the highest possible dose has not controlled your symptoms

After 12 weeks of treatment with TNF blockers, your pain score and BASDAI will be tested again to see whether they have improved sufficiently to make continued treatment worthwhile for you. If they have, treatment will continue and you will be tested every 12 weeks.

If there is not enough improvement after 12 weeks, you will be tested again at a later date or the treatment will be stopped.

Infliximab is an alternative TNF blocker that may be used to treat ankylosing spondylitis. However, it is not recommended by NICE. If you are currently taking infliximab, you should continue to do so until you and your rheumatologist decide it is appropriate for you to stop.

Other new TNF blockers and similar medications are being developed and may be approved by NICE.

Bisphosphonates

Bisphosphonates are usually used to treat osteoporosis (weak and brittle bones), which can sometimes develop as a complication of ankylosing spondylitis. Bisphosphonates may also be effective in treating ankylosing spondylitis, although the evidence is not entirely clear. They may also be used if you have osteoporosis.

Bisphosphonates can be taken by mouth (orally) as tablets or given by injection.

Disease-modifying anti-rheumatic drugs (DMARDs)

Disease-modifying anti-rheumatic drugs (DMARDs) are an alternative type of medication often used to treat other types of arthritis. DMARDs may be prescribed for ankylosing spondylitis, although they are only beneficial if peripheral joints are involved rather than the spine.

Two DMARDs found helpful for inflammation of joints other than the spine include:

• Sulfasalazine
• Methotrexate

Corticosteroids

Corticosteroid medicines (steroids) have a powerful anti-inflammatory effect and can be taken in various ways, for example as:

• Tablets (oral)
• Injections (parenteral)

If a particular joint is inflamed, corticosteroids can be injected directly into the joint. After the injection you will need to rest the joint for up to 48 hours (two days). It is usually considered wise to have a corticosteroid injection up to three times in one year, with at least three months between injections in the same joint. This is because corticosteroids injections can cause a number of side effects, such as:

• Infection in response to the injection
• The skin around the injection may change colour (depigmentation)
• The surrounding tissue may waste away
• A tendon (cord of tissue that connects muscles to bones) near the joint may rupture (burst)

Corticosteroids may also help to calm down painful swollen joints when taken as tablets. Occasionally, when pain and stiffness are severe, corticosteroids can be very helpful when given as an injection into your muscle (intramuscular injection).

Read Part 1 HERE

Ankylosing spondylitis (AS)

Ankylosing spondylitis (AS) is a type of chronic (long-term) arthritis that affects parts of the spine, including bones, muscles and ligaments.
Arthritis is a common condition that causes pain and inflammation of the joints and tissues around them.
The symptoms of ankylosing spondylitis can vary, but most people experience back pain and stiffness. The condition can be severe, with around one in 10 people at risk of long-term disability.

What causes ankylosing spondylitis?

In ankylosing spondylitis, the spinal joints, ligaments and the sacroiliac joints (the joints at the base of the spine) become inflamed. This inflammation causes pain and stiffness in the neck and back. Sacroiliitis (inflammation of the sacroiliac joints) leads to pain in the lower back and buttocks.
It is not known what causes the condition, but there is thought to be a link with a particular gene known as HLA-B27.

Treating ankylosing spondylitis

There is no cure for ankylosing spondylitis. The aim of treatment is to ease the pain and stiffness and to keep the spine flexible. Treatment includes:

• Physiotherapy – where physical methods, such as massage and manipulation, are used to improve comfort and spinal flexibility (only the muscles and soft tissue should be manipulated and never the bones of the spine – manipulating bones in people with ankylosing spondylitis can cause injury)
• Medication – helps relieve pain and control symptoms
• Lifestyle changes – to minimise the risk of other health conditions and improve symptoms

Complications

Inflammation of part of the eye (uveitis) is sometimes associated with ankylosing spondylitis. If you have ankylosing spondylitis and develop pain or redness in one of your eyes, you should urgently see your GP as it can lead to loss of vision.  

In advanced cases of ankylosing spondylitis, the pain and stiffness can lead to your posture becoming fixed in one position.

Who is affected?

Ankylosing spondylitis can develop at any time from teenage years onwards, although it usually occurs between 15 and 35 years of age and rarely starts in old age. It is around three times more common in men than in women.

Further info on the treatment of AS can be found HERE

Treating ankylosing spondylitis Part 1

There is no cure for ankylosing spondylitis (AS). Treatment aims to relieve symptoms and slow the process of the spine stiffening.

Physiotherapy

Keeping active can improve your posture and your range of spinal movement, as well as preventing your spine from becoming stiff and painful.

As well as keeping active, physiotherapy is a key part of treating ankylosing spondylitis. A physiotherapist (a healthcare professional  trained in using physical methods of treatment) can advise about the most effective exercises and draw up an exercise programme suitable for you.

Types of physiotherapy recommended for ankylosing spondylitis include:

• Group exercise programme, where you exercise with others
• An individual exercise programme – you are given exercises to do by yourself
• Massage – your muscles and other soft tissues are manipulated to relieve pain and improve movement (the bones of the spine should never be manipulated as this can cause injury in people with ankylosing spondylitis)
• Hydrotherapy – exercise in water (usually a warm, shallow swimming pool or a special hydrotherapy bath); the weight of the water helps improve your circulation (blood flow), relieve pain and relax your muscles
• Electrotherapy – electric currents or impulses (small electric shocks) make your muscles contract (tighten), which can help ease pain and promote healing

Some people prefer to swim or play sport to keep flexible. This is usually fine, although some daily stretching and exercise is also important (see below).

Exercise

The National Ankylosing Spondylitis Society (NASS) provides detailed information about different types of exercise to help you manage your condition.

However, if you are in doubt, speak to your physiotherapist or rheumatologist before taking up a new form of exercise or sport.

Alongside physiotherapy, you will also probably be prescribed medication, such as:

• Painkillers
• Tumour necrosis factor (TNF) blockers
• Bisphosphonates
• Disease-modifying anti-rheumatic drugs (DMARDs)
• Corticosteroids

These are described below.

Painkillers

You may need painkillers to manage your condition while you are being referred to a rheumatologist. The rheumatologist may continue prescribing painkillers, although not everyone needs them, at least not all the time. The first type of painkiller usually prescribed is a non-steroidal anti-inflammatory drug (NSAID).

Non-steroidal anti-inflammatory drugs (NSAIDs)

As well as helping to ease pain, non-steroidal anti-inflammatory drugs (NSAIDs) help relieve inflammation (swelling) in your joints. Examples of NSAIDs include:

• ibuprofen
• naproxen
• diclofenac

When prescribing NSAIDs, your GP or rheumatologist will try to find the one that suits you best and the lowest possible dose that relieves your symptoms. Your dose will be monitored and reviewed as necessary.

Paracetamol

If NSAIDs are unsuitable for you, an alternative painkiller, such as paracetamol, may be recommended.

Paracetamol rarely causes side effects and can be used in women who are pregnant or breastfeeding. However, paracetamol may not be suitable for people with liver problems or those dependent on alcohol (have an alcohol addiction).

Codeine

If necessary, as well as paracetamol, you may also be prescribed a stronger type of painkiller called codeine. Codeine can cause side effects including:

• Nausea (feeling sick)
• Vomiting (being sick)
• Constipation (an inability to empty your bowels)
• Drowsiness, which could affect your ability to drive

Treating ankylosing spondylitis Part 2- click HERE

Back Pain Treatment

How to relieve back pain

Doctors often prescribe a variety of exercises, diets, stretch exercises, etc to relieve back pain. According to statistics, more than 200 million Americans alone suffer back pain. Some patients endure surgery, while others find ways to minimize the pain. Unfortunately, some people turn to alcohol and drugs to relieve such pain.

When pain is chronic, it makes it difficult to cope with daily duties. Most pain in the back starts at the lower region. With so much suffering, many people make a hobby out of finding relief.

Back pain mild or chronic can slow activities, mobility, and so on. While there are, many medical causes and sometimes-mysterious causes the fact is the majority of people in the world fail to maintain ROM of the joints by stretching and exercising regularly.

For this reason, back pain is the number one cause of time loss and money spent. The fact is back pain alone is one of the prime reasons that people must call in to work sick. According to statistics, the increase in back pains the total estimate of loss and medical costs soars up to $60 billion dollars annually.

Some people are lucky. That is some people mysterious experience back pain and in a few months, the pain vanishes, never returning. Lucky dogs!

While the large percentage of people soon recover naturally from back pain, another percentage makes up 100 and these people find relief by modifying their weight, adjusting sitting arrangements, and stretching.

Still, others suffer enduring back pain. Some of these people will sit inappropriately in chairs, or on couches until they lower back finally dents, forming the shape of the chair position they had sit. These people often spend a lifetime indulging in over-the-counter meds, such as analgesics. If they would get off the couch, align the back with stretch exercises and support of Chiropractors, thus the pain may disappear.

Still, other people suffer life-long back pain due to injuries, trauma, disease, and so on. The downside is these people rarely get the treatment they deserve, since it is rarely recommended by doctors. In short, doctors will often recommend over-the-counter medications, i.e. painkillers to resolve the problem. Doctors rarely tell patients to exercise, diet, etc. Sometimes you may hear, “Loose some weight,” yet the doctor will rarely tell the patient how it is done.

Painkillers work to eliminate inflammation and sometimes pain, yet what doctors fail to tell the patients is that some of these painkillers are in fact killers. In addition, painkillers do not have the same affect on all persons. For sure, some painkillers will reduce pain for some, while others may continue hurting.

This leads us to drug addictions and alcoholism, since these people need help coping with the pain, and if doctors are not offering that help, thus drugs and alcohol is the answer. We have another problem.

In view of the facts, back pain recoveries lay behind information. When a patient has an idea as to what is causing his/her pain, thus he/she can move to treatments that help them to find relief.

Fact: When a person is aware of cause, effect, only then can he take action to eliminate the cause. When a person is aware of cause, he moves to acceptance, in turn acceptance moves him to act.

How do I find the cause?

You find the cause by researching your condition. Once you begin research your eyes will open, which leads you to discuss with your doctor, treatments to eliminate your pain. Doctors prescribe medicines, recommend tests, and encourage surgeries in some instances, thus these people rarely focus on REAL HEALTH, which includes exercise.

Exercise has proven to reduce even the worst back pain. Exercise has gone as far as proven to prevent death from internal injuries. Most people would ordinary die after six months from internal injuries; however, one person stood against doctors and should them that exercise is the gatekeeper to good health.

Causes Of Back Pain

Your back is a complex structure made up of bones, muscles, nerves and joints, so pinpointing the exact cause of the pain can often be difficult.
However, most cases of back pain are not caused by serious damage or disease but by sprains, minor strains, minor injuries or a pinched or irritated nerve.
Back pain can be triggered by everyday activities at home and at work, or it can develop gradually over time as a result of sitting, standing or lifting badly.

Back pain causes include:

• Bending awkwardly
• Lifting, carrying, pushing or pulling incorrectly
• Slouching in chairs
• Standing or bending down for long periods
• Twisting
• Over-stretching
• Driving in a hunched position
• Driving for long periods without taking a break
• Overuse of the muscles, usually due to sport or repetitive movements (repetitive strain injury) 

Sometimes the pain develops suddenly for no apparent reason. Some people just wake up one morning with back pain and have no idea what has caused it.

Risk factors

Some risk factors increase the risk of developing back pain. These include:

• Being overweight – the extra weight puts pressure on the spine. Use the healthy weight BMI calculator to find out if you need to lose weight. 
• Smoking – this could be due to tissue damage in the back caused by smoking or the fact that smokers tend to have unhealthier lifestyles than non-smokers. Get help quitting. 
• Being pregnant – the excess weight of carrying a baby can place additional strain on the back.
• Long-term use of medication that is known to weaken bones, such as corticosteroids.
• Stress – it is thought that stress can cause tension in the muscles of the back, which can result in back pain.

Depression – back pain can make people feel depressed, which can sometimes result in weight gain leading to more severe pain and worsening depression.

Nick"As part of my back protection regime I always lift with slightly bent knees,if the object that I'm lifting is quite large I find that holding it close to my chest,almost hugging it, and leaning back slightly, also helps,I also find that if I have to stand relatively still for a long period,that bending my knees slightly also helps prevent any undue stiffness developing in my lower back."