Lower-Back-Pain-Relief-Exercises

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back pain

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painLower Back Pain: More Common than theCommon Cold?Nearly everyone at some point willexperience back pain that interferes withwork, routine activities, or recreation. Infact, back pain is the second most commonneurological ailment in the United States –second only to the headache – and it is thenumber one cause of job-relateddisabilities. And lower back pain is costingus more than just lost productivity.American consumers spend about $50billion each year on lower back paintreatments.Symptoms of Back PainSymptoms of back pain range from muscleaches to shooting or stabbing pain, limitedflexibility and/or range of motion, or aninability to stand up straight. “Acute” backpain generally lasts from a few days to a fewweeks and is commonly the result oftrauma. Back pain is “chronic” when itpersists for more than three months.Anatomy of the Back 101The back is an intricate structure of bones,muscles, and other tissues that form theposterior of the body’s trunk from the neckto the pelvis. The lower back, or “lumbarregion,” is where the most pain is typicallyfelt. The centerpiece of the back is thespinal column, which not only supports thebody's weight but also houses and protectsthe spinal cord.The spinal column is comprised of multiplevertebrae that are stacked on top of eachother, protecting the spinal cord inside.Bands of tissue, known as ligaments andtendons, hold the vertebrae in place andattach the muscles to the spinal column.Between the vertebrae are spaces throughwhich nerves enter and emerge from thespinal cord. These spaces are filled withround, spongy pads of cartilage known asintervertebral discs. These discs allow forflexibility in the lower back and act likeshock absorbers throughout the spinalcolumn to cushion bones as the bodymoves.If the spine becomes overly strained orcompressed, a disc may rupture or bulgeoutward. This rupture may put pressure onone of the more than 50 nerves rooted tothe spinal cord that control bodymovements and transmit signals from thebody to the brain. When these nerve rootsbecome compressed or irritated, back painresults.

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painThe Role of AgingAge, combined with the rigors of daily life,increases our risk of experiencing back pain.As people age, bone strength and muscleelasticity tend to decrease. Discs also beginto lose fluid and flexibility, decreasing theirability to cushion the vertebrae. In thisdeteriorated state, pain can occur evenwhen performing routine activities. Lifting aslightly heavy object or stretching a little toofar suddenly results in a sprain, strain, orspasm.stretched and toned to handle this changein physical activity.Young are not ImmuneWhile the risk of experiencing lower backpain generally increases with age, childrenalso are affected. In the year 2000,approximately 13,000 mostly young patientswere medically treated for injuries relatedto carrying backpacks (source: U.S.Consumer Product Safety Commission).Other Causes of Back PainBack pain can also result from degenerativeconditions such as arthritis or disc disease.Less commonly, lower back pain may be theresult of nerve or muscle irritation or bonelesions.Muscle StrainWhile back pain tends to increase with age,it often begins to affect us during the primeof our lives between the ages of 30 and 50.This is due in part to the general agingprocess, but also is rooted in what istypically a more sedentary lifestyle duringour prime working years. For manyAmericans in this age group, the week isspent sitting at a desk followed by morestrenuous physical activity on theweekends. Our bodies are simply notBone Lesion3 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painConditions Requiring Medical CareBulging or Protruding discs occur when thedisc iextends outside the space it shouldnormally occupy. Invision a hamburgerthat's too big for its bun. When the bulgeextends into the space containing the spinalcord or a nerve root, pain results. Bulging ispart of the normal aging process of the discand is common to see on MRIs of people inalmost every age group.Herniated DiscBulging DiscHerniated, Ruptured, or Slipped Discs areconditions that result when a crack in thetough outer layer of cartilage allows someof the softer inner cartilage to protrude outof the disc. The protrusion usually happensin one distinct area of the disc, whereas abulging disc usually occurs along a largecomponent of the disc. Studies have shownthat most herniated discs occur in the lower(lumbar) portion of the spinal column. Amore serious complication of a herniateddisc occurs when disc material is pushedinto the spinal canal and compresses thebundle of lumbar and sacral nerve roots.Permanent neurological damage may resultif the condition is left untreated.Sciatica is a condition in which a herniatedor ruptured disc presses on the sciaticnerve, which is the large nerve that extendsdown the spinal column to its exit point inthe pelvis and carries nerve fibers to the leg.This pressure causes shock-like or burninglow back pain combined with pain throughthe buttocks and down one leg to below theknee, occasionally reaching the foot. Inextreme cases, when the nerve is pinchedbetween the disc and an adjacent bone, thesymptoms involve not pain, but numbnessand some loss of motor control over the legdue to interruption of nerve signaling. Thiscondition could also be caused by a tumor,cyst, metastatic disease, or degeneration ofthe sciatic nerve root.4 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painSciaticaSpinal degeneration is present when discwear and tear leads to a narrowing of thespinal canal. A person with spinaldegeneration may experience stiffness inthe back upon wakening or may feel painafter walking or standing for a long time.5 | P a g eSpinal Degeneration

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painTreatments for Lower Back PainSurgery involves serious risks and is usuallythe last resort for treating lower back pain.Fortunately, most lower back pain can betreated successfully without surgery.Traction involves the use of weights togradually pull the skeletal structure intobetter alignment. Traction should only beused in cases of chronic back pain.TractionSurgerySimple rest can have positive results,particularly when back pain is associatedwith muscle strain or inflammation.However, for most of us, rest is not enoughto alleviate our back pain.Medications, both prescription and overthe-counter,are commonly used to treatback pain. Medications can be helpful, butin many cases provide only temporary reliefwithout addressing the underlying cause ofthe back pain. Moreover, some painmedications have harmful side effects, areunsafe to use during pregnancy, or mayinteract negatively with other medications.Acupuncture involves the insertion ofneedles along precise points throughout thebody. Practitioners believe this processtriggers the release of naturally occurringpainkilling molecules called peptides andkeeps the body’s normal flow of energyunblocked. Clinical studies are stillmeasuring the effectiveness of acupuncturein comparison to more conventionalprocedures for the treatment of back pain.Acupuncture6 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painSpinal manipulation, as performed by achiropractor uses leverage and a series ofexercises to adjust spinal structures andrestore back mobility. Some clients havereported good success in managing backpain through chiropractic care.Exercise is proving effective in managinglower back pain, both in speeding recoveryand in preventing recurrences.Recommended exercises include thosedesigned to strengthen the back and “core”abdominal muscles. Back-healthy exercises,such as those found in yoga, help toimprove posture and maintain propermuscle balance.Spinal ManipulationTherapeutic massage, particularly whenperformed by a specially trained massagetherapist, can be beneficial in treating bothchronic and acute lower back pain byrelaxing the muscles and increasing bloodflow to the area.ExerciseThe VacuPractor –Lumbar Traction is arevolutionary patented device for the selftreatmentof lower back pain. The user lieson the device, creating a natural vacuumeffect to gently pull the spine and stretchthe muscles in the lower back area. Pain isrelieved in as little as five to ten minutes ofuse. VacuPractor can be used at home, andit can be combined with other paintreatments as part of a patient's total care..Massage7 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painEXERCISES TO MANAGE ANDPREVENT LOWER BACK PAIN1. The Warm Up:Lie down with your back on the floor.Raise the knees in a bent positionand place feet flat on floor. Whilelying in this position, stiffen yourstomach muscles as if preparing tobe hit in the belly. Hold for fiveseconds then release.2. The Partial Curl-UpUsing the same position as in thewarm-up, with arms down at thesides, tighten the lower stomachmuscles and slowly raise your chintoward the knees. Extend the chinforward only to the point that yourshoulders are raised off the floor.Imagine you are “curling-up” withthe apex of the curl being a point inthe back centered in the area of theshoulder blades. Hold for the countof five.8 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back pain3. The Pelvic TiltUsing the same position as above,flatten your back against the floor bytightening the stomach muscles andbending the pelvis up slightly. Holdfor the count of ten.4. The Cat CurlAssume the cat position, with handsand knees on floor. Hands should beshoulder length apart and kneesshould be hip-width apart. As youinhale, gently stretch the spinedownward toward the floor whiletipping the head up slightly towardthe ceiling. Now exhale and gentlybend the spine up into an arch whilemoving the chin down and intoward the chest. Try not to moveyour arms or legs during this exercise.Instead, invision pushing/pulling thebellybutton down and up.9 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back pain5. The PlankGet down on your knees and hands.Place forearms flat on mat/floor. Thearms and forearms should form a 90degree angle. Now extend bothlegs straight behind you and lift yourbody by shifting all the weight ontothe tips of the toes and the forearms.Keep the face/head down in orderto form a straight line, like a plank,extending from the neck to thelower back. Do not lift the buttocks.Hold for 5 seconds and release.6. The Side PlankUsing a mat for comfort, lie on yourside with legs straight, one on top ofthe other. The upper arm should reston top of the upper leg. The lowerarm will be used for lift and balanceby placing the forearm on the matat a 45-90 degree angle from theshoulder. Using the forearm, lift theupper part of the body whilekeeping both legs together andstraight. Only the edge of the lowerfoot should still be touching themat/floor. The body should be rigidlike a plank. Hold position for fiveseconds, then repeat with theopposite side.10 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back pain7. Hamstring StretchLie on your back with knees bentand feet flat on the floor. Lift one legstraight up, with the foot facing theceiling. Do not point the toe. Gentlylift the leg in toward the chest. Asyou do this, you should feel thehamstring stretching behind theupper thigh. Place both handsbehing the thigh and walk the handsup toward the ankle to furtherstretch the hamstring. Hold for 15seconds. Repeat the exercise withthe other leg. Tips: Keep buttockson the floor. Do not allow the backto curl. Do not force the leg to bepulled. Flexing the foot during theexercise will also stretch out the calf.8. Gluteus StretchLying flat on your back, use yourhands to pull one bent knee up tothe shoulder on the opposite side.Hold this stretch for the count of tenand release. Repeat with otherleg/knee. (Note:SportsInjuryClinic.net reports thatstretching this region can relievepain and pressure on the sciaticnerve.)11 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back pain9. Bird DogGet down on all fours (the knees andhands) with the head facing downso that .a continuous straight line isformed along the spine and neck.While holding the spine in this straightline, extend one arm straight out infront of the body while alsoextending the opposite leg straightout from behind. Hold for the countof five and repeat with opposite armand leg.We hope you can use some of these tips to efficiently and effectively decrease your lower backpain and that we make a contribution to you goals of getting out of pain. If youhave any comments or feedback on these tips, we would love to hear from you atcustomerservice@vacupractor.comThe exercises provided in this book are for educational purposes only, and are not to be interpreted as a recommendation for a specifictreatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury.They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as musclestrain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, beforebeginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions.The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability fromand in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, orphysical discomfort, stop immediately and consult a physician.12 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painGLOSSARY OF TERMSAcute - having a sudden onset, sharp rise,and short courseChronic - marked by long duration orfrequent recurrenceCupping - an operation of drawing blood tothe surface of the body by use of a glassvessel evacuated by heatIntervertebral disc - any of the tough elasticdisks that are interposed between thecentra of adjoining vertebrae and thatconsist of an outer fibrous ring enclosing aninner pulpy nucleusLigament - a tough fibrous band of tissueconnecting the articular extremities ofbones or supporting an organ in placeLumbar - of, relating to, or constituting theloins or the vertebrae between the thoracicvertebrae and sacrumMechanical - caused by, resulting from, orrelating to a process that involves a purelyphysical as opposed to a chemical orbiological change or processMRI - a procedure in which magneticresonance imaging is usedMuscle - a body tissue consisting of longcells that contract when stimulated andproduce motionNerve - any of the filamentous bands oftissue that connect parts of the nervoussystem with the other organs, conductnerve impulses, and are made up of axonsand dendrites together with protective andsupportive structuresNervous system - the bodily system that invertebrates is made up of the brain andspinal cord, nerves, ganglia, and parts of thereceptor organs and that receives andinterprets stimuli and transmits impulses tothe effector organsNeurology - the scientific study of thenervous system especially in respect to itsstructure, functions, and abnormalitiesPelvis - a basin-shaped structure in theskeleton of many vertebrates that is formedby the pelvic girdle and adjoining bones ofthe spineSacral - of, relating to, or lying nearthe sacrumSciatica - pain along the course ofa sciatic nerve especially in the back of thethighSpinal column - the axial skeleton of avertebrate that consists of an articulatedseries of vertebrae which extend from theneck to the tail and protect the spinal cordSpinal cord - the cord of nervous tissue thatextends from the brain lengthwise along theback in the vertebral canal, gives off thepairs of spinal nerves, carries impulses toand from the brain, and serves as a centerfor initiating and coordinating many reflexactsTendon - a tough cord or band of densewhite fibrous connective tissue that unites amuscle with some other part (as a bone)and transmits the force which the muscleexertsTrauma - an injury (as a wound) to livingtissue caused by an extrinsic agentVacuum - a degree of rarefaction belowatmospheric pressureVertebrae - one of the bony or cartilaginoussegments composing the spinal column13 | P a g e

Exercises to Relieve Lower Back Pain:A guide to the use of physical exercise to alleviate lower back painCopyright InformationCopyright © 2013 by VacuPractorAll rights reserved.Photos Provided by:No part of this book may bereproduced in any form or by anyelectronic or mechanical meansincluding information storage andretrieval systems, without permission inwriting from the author.Printed in the United States of AmericaFirst Printing: August 2013The exercises provided in this book are for educationalpurposes only, and are not to be interpreted as arecommendation for a specific treatment plan, product, orcourse of action. Exercise is not without its risks, and this orany other exercise program may result in injury. They includebut are not limited to: risk of injury, aggravation of a preexistingcondition, or adverse effect of over-exertion such asmuscle strain, abnormal blood pressure, fainting, disorders ofheartbeat, and very rare instances of heart attack. To reducethe risk of injury, before beginning this or any exerciseprogram, please consult a healthcare provider for appropriateexercise prescription and safety precautions. The exerciseinstruction and advice presented are in no way intended as asubstitute for medical consultation. We disclaim any liabilityfrom and in connection with this program. As with any exerciseprogram, if at any point during your workout you begin to feelfaint, dizzy, or physical discomfort, stop immediately andconsult a physician.References:1. Deyo RA; Tsui-Wu YJ. Descriptive epidemiology oflow-back pain and its related medical care in theUnited States. Spine 1987 Apr;12 (3): 264-8.2. Hayden JA; van Tulder MW; Malmivaara AV; KoesBW. Meta-analysis: exercise therapy for nonspecificlow back pain. Ann Intern Med 2005 May 3;142(9):765-75.3. Banwell, B, Hoehing, P. Physical Interventions,Exercise, and Rehabilitation. In: Soft TissueRheumatic Pain: Recognition, Management,Prevention, 3rd ed, Sheon, RP, Moskowitz, RW,Goldberg, VM (Eds), Williams & Wilkins, Baltimore1996.4 Journal of Strength and Conditioning Research,2007, 21 (3): 979-9855 Journal of Strength and Conditioning Research,2007, 21 (3): 979-9856Panjabi MM. Low back pain and spinal instability.In: Weinstein JN, Gordon SL, eds. Low Back Pain: AScientific and Clinical Overview. Rosemont, Ill:American Academy of Orthopaedic Surgeons; 1996:367-384.7 Panjabi MM. Low back pain and spinal instability.In: Weinstein JN, Gordon SL, eds. Low Back Pain: AScientific and Clinical Overview. Rosemont, Ill:American Academy of Orthopaedic Surgeons; 1996:367-384.8 Stuart McGill. Low Back Disorders. 2007.9 Arch Phys Med Rehabil 2009 (90): 118-12610 Phys Ther 2005; 85: 209-22511 J Strength Cond Res. 2009 Oct 2412 Arch Phys Med Rehabil 2009 (90): 118-12614 | P a g e