Help Back Pain With These 7 Core Strengthening Exercises

As all this back pain blog readers know I'm a great believer in self help and exercise, where practical, for back pain. Well, I think it helps in a lot of different pain situations.

Anyway I thought readers would be interested in these exercises by Monique Washington (who herself has herniated discs), personal trainer at St. John Siegfried Health Club, Tulsa. As reported by Jason Wright on the Hispanic Business.com website.

Monique is a firm believer in core strengthening, and it does seem to be the in-thing these days. But to quote her "the transverse abdominal muscle is your body's natural girdle. You can't have a healthy back without having a healthy core."

Anyway, if you go to this page she goes on to describe seven core strengthening exercises you might like to try. They are illustrated and fairly straightforward.

You could do worse than give these a try. As always take it easy at first and don't try to do more than you think you can.

Bend your knees to avoid back pain.

I'm always interested in practical tips and advice that I can incorporate into my regime, so when I found this article by Dr. Mark Kestner on the murfreesboropost.com site I thought I would share it. It's titled "Avoid back pain in 2012 with these tips", but of course applies to any time you like.

He bases this article on the old premise that we should bend our knees when we lift anything. Sound advice, as he agrees. However his suggestion is to get into the habit of routinely bending the knees when you pick anything up at all, even a pen. Dr. Kestner says that by developing this habit you have a greatly reduced chance of injuring your lower back.

It can be difficult, as we lose strength and flexibility in our legs as we age, so we tend, most of us, to bend at the hips rather than squatting to pick anything up.

He goes on to say that even if you already have back problems (most of us I suppose) developing the habit of bending at the knees can help restore spinal health and avoid future problems.

To read what he has to say in full, including his description and recommendation of one of the most simple and effective basic back exercises, click here.

Tai-Chi Effective in Managing Chronic Low Back Pain.

Today's back pain blog post is about the first randomised, controlled trial aimed at investigating the effects of the ancient art of Tai-Chi on the reduction of pain and disability. In particular it's effects on low back pain.

In a report by Jennifer Davis on the arthritis today website an Australian study, conducted by Chris Maher PhD, a professor at the University of Sydney, and a director of the George Institute for Global Health, seems to show that people with low back pain experienced a 25% reduction in their pain intensity when they completed tai-chi programs.

Most of the participants agreed that the reduction in pain was a worthwhile result. The study involved 160 chronic low back pain sufferers between the ages of 18 and 70. All having pain of an unspecified origin for at least three months. This is typical of 90-95% of back pain cases.

78 of the study group took part in 40 minute tai-chi classes twice a week for eight weeks, then once a week for two weeks. The remainder of the group continued with their usual fitness and health routines.

After ten weeks the tai-chi group reported a 23% improvement for pain and a 32% improvement for disability. While the control group reported an increase in pain levels.

This seems to me quite a significant result, and the fact that tai-chi is a gentle, non-impact form of discipline, suitable for all ages, makes me wonder why more people in the western world havn't taken it up.

I don't do new year resolutions, but I'm thinking I might just find a local tai-chi group and have a go myself. If you are interested in reading the full report use this link.

Don't Let Back Pain Ruin Your Festive Season.

According to an article on the stamford plus.com website the incidence of back related problems increase dramatically at this time of year. Yes, I can hear the groans from here. Don't blame me. I didn't invent Christmas, but it is looming ever closer and we are stuck with it, like it or not!

Physiatrists Dr. Peter Moley and Dr. Alice Chen practise in Greenwich, and see a large growth in the number of patients coming to them with back pain around this time.

The doctors say there are a number of reasons for this, with stress being a major contributor.

Drs. Moley and Chen have put together a few useful tips to maintain spine health and keep your back pain free during the Christmas holiday season.

I won't list them now. If you want to know what they recommend click here.

Try The Royal Walk To Beat Back Pain.

We all know that posture is extremely important when it comes to looking after your back. I came across this little piece on the daily mail website the other day which might make you smile.

Apparently physiotherapist Sammy Margo advises her patients to walk like Prince Charles to reduce back pain and maintain a good posture.

Interlink your fingers from each hand behind your back as you stand and walk, just as Prince Charles does. "This will open up your chest and get your shoulders back and down, reversing the slumping posture many people have whilst sitting." She says.

She goes on to say that poor posture throws the body out of it's correct alignment, so certain muscles become overworked, while others, like the stomach muscles, weaken through lack of use. This can cause undue stress and strain, especially on the lower back.

So there you are, pretend you are going on a walkabout like Prince Charles next time you are out and do your back a favour.

You can check out the article on this page.

Hi-tech Back Surgery For Chronic Back Pain.

Most readers of this back pain blog are well aware that I am no fan of surgical intervention for back pain. However, I do understand and accept that there are times for some people with certain back problems that spinal surgery is the way to go.

If it's really unavoidable then you may want to be living in Canada, preferably within striking distance of Toronto, as that is where neurosurgeon Dr. Howard Ginsberg is using an amazing piece of technology at St. Michael's Hospital to help him operate without opening up the back and exposing the spine.

A story on the Star.com website by Anne-Marie Tobin of The Canadian Press details a case history involving a young woman who suffered with a  severe herniated disc problem after a sneeze.

After two "standard" back surgeries, she had reached a point where the pain was that bad she was barely able to walk. At which point she was referred to Dr. Ginsberg who is using a Ziehm 3D intraoperative scanner for spinal surgery.

This machine is accurate to within half a millimetre, and enables surgeons to place screws inside the body in a minimally invasive way. Thus reducing the risk to the patient. Dr. Ginsberg describes it as "like virtual surgery, but you're actually cutting people."

In the case of the young lady in question, she had a five-level spinal fusion. A big operation which would normally involve weeks in hospital, and taking days to get up and start moving around.

She got up the morning following her surgery, and is now living a normal life once more. Quite remarkable. If you want to read the whole story click here.

Chronic Back Pain Exercise

One of my back pain blog readers sent me a very nice e-mail the other day. This lady has suffered with chronic back pain for eleven years, “not that long” she says, brave lady. Anyway she tells me her work involves sitting at a desk in front of a computer which does her back no good at all.

Well Denise, I have found a good video which might help you and others in the same situation. This is a nine minute video by Charlie Murdach, demonstrating a Neck and back pain exercise that you can do sitting in your chair whilst at your desk. I do hope you find it useful. Find it here.

Neck pain? Zap it with a laser!

Doctors led by Roberta Chow of the Brain and Mind Research Institute at Australia's University of Sydney have been studying the results of 16 trials, involving a total of 820 patients, on the efficacy of low-level laser therapy in the treatment of neck pain.

This is known as “cold” laser treatment, which is low level, but sufficient to to stimulate tissue repair and ease pain.

According to the independent.co.uk this treatment resulted in a marked reduction of pain. The improvement lasting for up to 22 weeks. It is non-invasive and the side effects are minimal.
As in many of these pioneering treatments, just why it works is still unclear, although current thinking suggests that it could interfere with pathways of inflammation, muscle tiredness and the transmission of pain signals along nerves.

This treatment is readily available, and you can even buy your own machine if you have £500 to spare!

Read the full story here.

I’ve also found a short video of a patient receiving this treatment. If you want to see what it entails just click this link.

Shoes for Back and Knee Pain.

I suppose it’s pretty much a given that we have known for some time that bad (incorrectly fitting) shoes can cause us problems. Aggravating existing conditions, and making us prone to them if we don’t already have them.

In this story on express.co.uk by Cheryl Stonehouse it is reported that a 48 year old supermarket manager from Warwickshire has been wearing a particular brand called FitFlops, an Italian Ciabasan half-shoe slipper that is said to boost circulation, for around a year.

She says they have contributed to a weight loss of two stone (28lb) as well as curing her painful feet. Not a bad bonus!

She is quoted as saying "My doctor diagnosed plantar fasciitis 18 months ago and said there was very little that could be done. Since I started wearing the FitFlop sandals and a pair of their boots for the winter the pain has almost disappeared. " Hmmm, I wonder if they’d work for gout?

Medical opinion is divided, but there is no doubt that anything that encourages a decent posture can do nothing but good for our backs and knees.

To learn more go to this link, where you can also find reviews on four different brands.

Three simple exercises for neck pain.

For back pain blog readers who also suffer, as I do occasionally, with neck pain, I have found three simple exercises on associated content.com by Rose Twain. These exercises can be done at your desk any time you have a few moments. Simple but effective, I shall be using these myself.

Get the exercises here.

Wii technology provides relief for severe back pain.

This is a fascinating item, reported on bbc.co.uk by Fergus Walsh, where the use of a motion sensor, similar to the type of thing used in the Wii and other game controllers, is linked to a pain blocking implant.

The sensor can tell when a person is standing, sitting, lying etc. and adjusts the implant accordingly for maximum effect relating to the position of that person.

It’s not as complicated as I seem to have made it sound and it’s well explained in the short video on one particular case study which you can find here.

5 Back Pain Symptoms That May Be Trying To Tell You Something.

It will come as no surprise to back pain information readers that backache is approaching epidemic proportions in the western world, with around 80% of the population likely to suffer with it at some point in their lives.

Fortunately most back ache problems will resolve themselves with little more than basic over the counter painkillers and a little exercise. Just trying to work through it really.

However there are times when things could be a little more serious, and require more specialist treatment. OK, nothing new there, the problem is in deciding when your backpain is a symptom of something you probably ought to discuss with your Doctor, or something you can deal with yourself.

So an article on the daily mail website by Angela Epstein may well be useful. It lists five conditions your back pain may be a symptom of, the most effective treatment, and if you should seek medical intervention.

Very interesting and well worth a look. Find it here.