Cause:

Intervertebral disc dislodged, bulges and presses on nerve, result of turning, twisting whilst
carrying a weight - either your own body weight or and external weight such as a heavy bag..

Prevention:

Bend at knees when lifting. Keep spine straight. Above all, do not turn whilst lifting, especially
when your back is bent forwards. Test the weight before lifting. If you feel it is too heavy for you
to lift it, don’t do it. Get someone to help you lift it.

Strengthening and Rebuilding your Back:

Lie on your back on an exercise mat. Draw your feet inwards by bending your knees at right
angles. Gently lift your back off the floor, Hold for 6 counts and lower.

You may not be able to lift much at the beginning, but don’t worry. Just tense your back muscles
and try lifting.You will gradually be able to lift a little, then a little more until you can pass a tennis
ball under your body.

Gradually increase the lift until you can pass a small football under your body.

Always hold for 6 counts only until you are able to hold up to 20 counts without strain.
In time you will be able to lift to the maximum height and count up to 30 counts, again
without feeling any strain.

When you can do the 30 counts easily and without strain, it is time to lift and lower your
back continuously, starting with 3 lifts, then increasing to 30 lifts.

If you do the 30 lifts without resting you can rest assured your back is in good shape.
Your back pain will be a thing of the past. Make sure you do your exercises daily.

These exercises will take about 5 to 10 minutes a day, but it will be worth it. If you’re busy,
do it at least three times a week, and for at least 6 lifts, each for 6 counts.

Do these exercises faithfully and you will be free from back ache.

Please Note:

These exercises are for those who are fit and otherwise healthy and do not suffer from any disease or injury or are unfit to perform any kind of exercise. If in doubt please consult your doctor. These are my person experiences and have given me back my life when I once thought I would be semi cripple all my life.

This is my first article submission. Will submit more articles in various categories

If you are experiencing back pain, you can try this quick remedy b using cold patches immediately after the injury. Then, switch to warm patches once you have recovered from the injury. If your back pain is not that critical, recovery may just be by getting a good rest. Lay comfortably on your back, making sure that you are well rested and free from strain.

However, if the problem recurs or becomes unbearable, it would be best to seek professional help from your doctor. Your doctor will recommend you the right treatment from among the many available options that best suits your case.

Back problems are usually associated with older people. While it may be true that one becomes more prone to back problems as s/he ages, the truth is that it can also affect the young as well. Back problems are commonplace and can happen to anyone, man and woman, young and old. Back pain may range from a mild ones to a pain that excruciatingly hurts deep down into the back area. Moreover, it may come in different types and the intensity of the pain may vary from one person to another.

Back pain treatment may depend on the severity or its specific cause. Medication such as over-the-counter drugs and non-steroidal, non-inflammatory medicines may provide temporary relief but these medications may not necessarily go down to the root of the problem. Some people may experience back pain that can be treated in just a matter of time. However, there are those whose back pains keep coming back and even become worse through time.

Preventing back pain is still and always better than treating it. Taking preventive measures for back safety is not difficult at all. Making a conscious effort towards caring for your back can spare you from experiencing future back pains and other injuries. Even if you have not had any previous back injury, it always greatly helps to care for your back properly. You do not have to wait until you experience an injury before you realize just how important a role the back plays in your everyday life. The earlier you recognize its importance and worth, and the earlier you start with preventive measures, the better.

Eating a healthy, well-balanced diet, taking vitamin supplements, getting enough sleep and exercising regularly can do long way at keeping your back in its good condition. Remember that if you take good care of your back, your back will take care of you too.

Evy Shantal is a contributor for HealthContent.net, a site where you can find information, tips and advice about Back Pain, get to know the causes of back pains.

Lower back problems are statistically one of the most common and disabling ailments facing the healthcare industry today. Chances are that you will experience back pain at least once in your lifetime.

Until recently, surgical and other invasive procedures have been used for treating lower back problems and other degenerative disc diseases. Among the different procedures for back and disc problems are lumbar decompression surgery, spinal decompression surgery, lumbar steroid epidural injections and back fusion surgery.

Axiom Worldwide of Tampa, Florida has created the DRX9000(tm) True Non-Surgical Spinal Decompression system as a non-surgical alternative to lower back conditions caused by problems such as sciatica, disc herniations, and degenerative disc disease.

What Is The DRX9000?

The DRX9000 uses state of the art technology integrated with an advanced computerized adjustable support table that allows for non-surgical spinal decompression. It works by relieving pressure on the structures of the body that cause lower back pain.

The DRX9000 machine is much more than a simple traction system because it is able to take into account such factors as the patient’s weight and angle of pull to determine the amount of decompression and distraction force for a given treatment.

According to the company’s product description, the DRX9000 “is designed to apply spinal decompressive forces to compressive and degenerative injuries of the spine. It has been found to provide relief of pain and symptoms associated with herniated discs, bulging or protruding intervertebral discs, degenerative disc disease, posterior facet syndrome and sciatica.”

How Does The DRX9000 Work?

As the DRX9000 unit slowly decompresses the spine, a vacuum is formed within the disc creating what is called “negative intradiscal pressure.” This vacuum first relieves disc herniation and by reducing the pressure on the neighboring nerves this reduces pain and discomfort. Secondly, the vacuum effect draws the herniated material back into the disc along with water and other disc nutrients that aid in natural healing.

The technology of the DRX9000 allows it to adjust the amount of traction according to the reaction of the patient’s body. Under normal traction, the patient’s body will sense tension as it is being pulled and react by going into spasm. The DRX9000 system is able to reduce the amount of patient spasms by cycling through a series of pulling and relaxing as the treatment is being administered. This makes the decompression treatment much more effective since the patient’s body is not fighting against the pull of the machine.

Although the DRX9000 is a relatively new device, many patients have reported good success with the treatments and feel it was a better option for them to address their particular lower back problems.

This article is for general information only and is not intended as a substitute for professional medical advice. Consult your physician before considering any medical course of action using the DRX9000 or any other medical treatment.

Learn more about the non-surgical, non-invasive DRX9000 and how the DRX9000 spinal decompression system works at http://www.drx9000spinaldecompression.com

If I was pinned down and had to give you a one word answer as to “why back pain is so common” I would have to say IMBALANCE. Now, you may have heard of this term before from one of your therapists who treat your recurrent back problem. They may have looked at your back, the height of your shoulder and hips and then considered the alignment of your pelvis and then after lots of muscle testing they informed you that you have a set of muscles that are tight and then another group that are weak and as a result you’re imbalanced. This is not what I am talking about.

Let’s break it down into simple terms because often as human beings we tend to make things a little more complicated than what they really are. As Edward De Bono states in his book “Simplicity”:

“Simplicity is not natural. You have to choose to make it happen.”

So let me explain. Think about your body in the standing position. Now being in this upright position, any movement of the trunk forward from here is called flexion or bending or stooping. And conversely, from the upright position, any movement of the trunk backward from this position such as look up into the sky is called extension or simply “bending backwards.” These 2 movements of flexion and extension are basic and fundamental movements of the back that we are all designed to do.

Now, think about your average day. You get up in the morning. You may take a shower to get going. Your bend or flex in order to wash yourself properly….you then bend or flex in order to dry yourself. You then go into the bedroom to get dressed. You bend forward to put your underwear on; you bend to put your shoes and socks on. Your bend forward when cleaning your teeth. You bend forward to pick your work bag off the floor. That is a lot of bending (dynamic flexion) and you haven’t even left the house.

And then there is another type of flexion which is static flexion which means you hold your back in flexion without moving. That typically occurs when you are sitting. You may have sat on the side of your bed when you first woke up. You may have sat when you went to the toilet. You sat when you ate breakfast.

When the majority of people sit, they sit with “not so good posture.” They loose the natural curve or hollow in their back. Being in this position means that the back sits at the end of its available range of flexion. Sitting is static flexion while bending or stooping is dynamic flexion.

So, as you can see, the typical back does lots of bending either static (sitting with “not so good posture”) or dynamic such as bending forward to put your shoes and socks on before your day really gets under way.

Then what about all the bending or flexion that you may do when you do normal household activities such as vacuuming, bending over the sink and doing the dishes, putting your clothes in the washing machine, cleaning your car. What about all the bending if you care for young children. You bend to pick them up, to bathe them to change them. The list of tasks that involve bending goes on and on and on and on and on……

Now, what about the opposite movement of extension? If we call the standing position neutral, when we walk, we move our back into some extension. But apart from that, not many daily activates we do actually involved moving the back into extension, except if you are a “painter” and you are painting the ceiling of a roof. (I.e. You have to lean back in order to see what you are doing.)

So, as you can see, our life today involves a HUGE amount of flexion and not much extension. So what happens is that we become imbalanced - we do too many movements in one direction and not enough in the opposite’s direction. Now, don’t get me wrong. Flexion isn’t bad, but the challenge we have in today’s society is that we do too much of it. Life is all about balance in many aspects. E.g. A balanced diet or a balanced lifestyle. The same is true for our backs. We need to exercise or move more in the extension direction and less into the flexion direction as we are already doing lots of this movement during our normal life. It sounds simple, but like so many things in life, putting it into action can be very difficult to do. One simple way to decrease the amount of static flexion you put your spine in is to keep the natural curve of hollow in the small of your back. Roll up a towel and put it in the small of your back or purchased a lumbar roll that are designed to do the same thing.

So, there you have it. The simple truth is really very simple. Think about moving in the opposite direction in order to keep the balance, think tall when you are sitting and aim for a balance!

Sandra McFaul - McKenzie Physiotherapist - ADVANCED level

Committed to Controlling Back Pain Using McKenzie Physiotherapy

She is one of around 15 therapists in Australia and one of around 400 world-wide with this level of expertise. Her passion is helping people who suffer with chronic & recurrent spinal pain at her clinic ATA…Physiotherapy that Empowers! based at 95 Corunna Rd, Stanmore - the Inner West of Sydney, NSW, Australia.

PH 02 9564 6200 or 0418 446244

For further information, go to http://www.ataphysiotherapy.com.au

Do you hold stress in your shoulders? Silly question, right? Who doesn’t!

If you’ve got a particularly hectic or demanding lifestyle, you may even have noticed that your shoulders seem to be rising in height an inch or so with every passing year. Apart from (I’m guessing!) not wanting a neck that a wrestler would envy, you’re probably well and truly over the neck pain or headaches.

The neck and shoulder region is a common area for people to show stress - we tend to respond to mental or emotional demand by overworking the muscles of the face and jaw, and this in turn causes us to tense the neck and shoulder muscles.

Try taking a look in the mirror next time you’re on deadline - if you’re really up there in the stress-out stakes, you may even boast a vein or two! Pretty, right? Pretty painful, that is! Not to mention fairly unattractive.

While much of our emotional or mental stress shows up in the neck, shoulders and head, we can also experience a great deal of discomfort in the lower back. This is commonly caused by physical stress - the stress of poor posture and weakened core muscles.

If you’re unlucky enough to suffer in both areas, you probably spend much of your day shifting from one uncomfortable position to the next, administering a quick and fairly useless self-massage here and there, and promising yourself at some point you’ll book in for a real one. Don’t let these symptoms persist! They’ll only lead to frequent headaches or migraines, deterioration of the core muscles, a pouchy (if that’s a word!) tummy, mental fogginess, degeneration of the spinal column and fatigue.

Not to mention the general grumpiness that comes from constantly carrying around aches and pains!

Instead of hoping those nasty niggles will magically disappear over time (not to be the voice of gloom, but they won’t. They’ll get worse.), why not try a few simple and fast solutions?

WORKPLACE ERGONOMICS

Here’s the quick guide:

Thighs should be parallel to the floor, feet flat - use a step for your feet if needed. Your chair should be front on to your computer (or whatever you look at most of the day), and should be ergonomically suited to the natural curvature of your spine. It should have a swivel function so that you can turn to face the phone or paperwork. Your monitor should be bright enough to read easily, with a readable sized font. Notes to read or type from should sit on a stand that you can view without contorting your eyes or your spine. If your set-up is clearly far from ideal, speak to your boss today! Nowadays there is no excuse for workplaces not to provide an ergonomically suitable work area, and most employers will be open to implementing tasks that enhance your wellbeing, and therefore your productivity. Contact me at info@playlife.com.au to discuss a workplace assessment.

BODY AWARENESS

How do you hold yourself when working hard or caught up in a task? Start to pay attention to the way you sit and stand. Pitfalls to stay clear of include your head jutting forward, shoulders rounding, lower back over-arching, chest collapsing, middle back rounding, and stomach muscles sagging. Take a moment to visualise how all that would look on a person - on you. Not a pretty picture, but if you don’t actively choose not to be that person, it’s more than likely where you’ll end up.

GET MOVING

Regular exercise, including weights, cardio and stretching or yoga, will help you build improved core and postural strength, and assist in taking some of the load off your neck and shoulders. To learn how to activate your core muscles, visit my article on the topic at http://www.haveaflatstomach.com/2007/08/how-to-flatten-.html.

TAKE A BREAK!

No matter how ideal your desk set-up, if you sit there all day and barely even get up for lunch, you will never get rid of those aches and pains!

Ensure you move away from your desk as often as is reasonable. Why not visit a colleague occasionally instead of emailing them? Or take a few extra minutes to go out of the office and get a coffee, rather than walking only a few steps to the kitchen. Take a lunch break! Even if it’s only 20 minutes. I know you’ve heard it all before, but it’s true that a short break will enhance your productivity afterwards.

Finally, don’t hold off that massage any longer. If you’re working long hours and spend most of the day sitting down, it’s hardly an indulgence. I’d consider a monthly massage an investment in the health of your spine, not to mention a necessary time-out.

To find out more about easing back and neck pain through exercise, or to arrange a workplace assessment for your team, contact me at the email below for a complimentary phone consultation. Do it now! Your health is your greatest asset.

Katrina Eden is a CHEK trainer and Metabolic Typing Advisor in Australia. Make up your mind to press play on life with Katrina and ‘Play Life’.

To contact Katrina email info@playlife.com.au
http://www.haveaflatstomach.com

Arthritis is a condition that can affect every joint in all parts of the body including your back. Essentially, arthritis is an inflation of the joints and inflation of the joints then results in pain.

Because of the pain caused by arthritis, there is a natural tendency for those who suffer from this condition to protect their sword joints by limiting the motion, thus avoiding the pain and discomfort. However, the conventional thinking today with treatments is that avoiding the pain with lack of movement isn’t always the best alternative.

Exercise of the joints affected by arthritis has come to be the most accepted treatment that attempts to improve the situation rather than just mask the pain.

Many doctors will send their patients who have arthritis to physical therapists. These physical therapists have programs that are designed to provide exercise to the muscles that surround the affected joints and to the joints themselves.

Initially you may find that these exercises seem to actually cause additional pain when being performed. But keeping with the program and strengthening the surrounding muscles and developing flexibility will in time help alleviate the pain.

Gaining flexibility and strength to arthritic joints and the muscles around them has been proven to reduce the daily pain of arthritis. Some exercises may be active, while others may be passing; physical therapist today he will probably use a combination of both. Depending upon each situation the physical therapist may even add some type of weight or resistance to the strength training itself.

One of the best forms of exercise for arthritic patients is that of water aerobics. The natural buoyancy of water helps take the effects of gravity off of the sword joints during exercise. This enables the arthritic person to exercise more easily and gain the benefit of the exercise, while not having to have to support their full body weight.

When it comes to a sore back due to the onset of arthritis, water aerobics is also a very good method for pain relief from the sore aching back.

Restoring flexibility and strength to joints and the surrounding muscles for those who suffer from arthritis can help to reduce pain and also allow them to reduce the pain medications that they have to take.

For more important information on back pain be sure to visit http://www.0-backpain.com where you will find back pain relief help and tips on how to relieve back pain avoid back pain, and much more.

Are you like thousands of others adults who suffer from back pain? Are you struggling with sciatica or lower back pain? Is your day less enjoyable as back pain stops you doing the activities you wish to do?

Well there are some simple tricks you can apply that can make your life better. Sure you still need to remove your back pain, and you can do this easily - in fact it is trick #8, a special treat just for you.

Back to the tips and tricks though…

Follow these tricks below and you will find back pain will ease. These are best applied if you don’t have back pain, and wish to make sure you stay that way. As the saying goes - prevention is easier than cure!

With back pain this is doubly so, you need to stop your back pain before it starts. The statistics are frightening…

Over 80% of adults suffer from back pain at some stage. Back pain is the second most common reason to visit your doctor, behind the common cold only. Back pain is likely to affect you at some time so now is the best time to do something about it.

Follow these simple 7 tricks and you can avoid becoming one of the statistics.

Tip 1. Stand upright and pay attention to posture - don’t slouch. This does not mean to stand in a military type posture, but stand in a relaxed manner. Hard to do if you have back pain, but more on that in trick #8.

Tip 2. Sit upright at your desk with your lower back slightly curved. Don’t slump in your chair or hunch over your keyboard. Set your workstation up correctly - screen at eye level. Try and sit on your sitting bones (the bony part of your buttock) as this helps to distribute your weight evenly and remove pressure off your back.

Tip 3. Change your position frequently. Get up and walk around every 20-30 minutes even if it’s only for 30 seconds. Back pain is usually from your spine tiring out - getting up and moving helps to change your posture and stop spinal fatigue.

Tip 4. Water. Drink lots of it! Your discs between your spine are fluid, if you lack water these lack strength. Also muscles require good fluid levels and your back pain will heal faster if your body is not dehydrated.

Tip 5. Do specific back strengthening and relaxing exercises. Muscles are the most common cause of pain, although why muscles cause pain is the true underlying cause. You need to strengthen the weak muscles and relax the tense muscles. Simple to do if you know how - see http://www.back-pain-advisor.com/back-exercises.html

Tip 6. Target the muscles that cause 90% of lower back pain. Your Abdominal muscles, Hip Flexors and Erector Spinae group of muscles are the main muscles that de-stabilize your lower back. These muscles are the ones that create the imbalances that lead to most back pain. Change these and also mobilize your joints and you will not become a back pain statistic.

Tip 7. Push rather than pull heavy objects. If you’re lifting something heavy, use your leg muscles and hold it close to your body. Don’t bend over and strain your back. Most back pain comes from doing seemingly innocuous activities. It is rare for adults to tell their doctor that pain came from a large fall. It is usually from lifting their child, lifting a chair, shifting furniture etc. If you lift correctly then you are less likely to create that last stress that triggers your back pain…

But!

Most back pain occurs from a build up of tension. Physical and emotional tensions are equal causes of back pain. The most important trick you can implement to not only remove your back pain, but prevent it also is…

Tip 8: Learn to balance your spine, to remove stress and get rid of back pain once and for all. There are many techniques you can do at home to relax muscles, to strengthen the weakened muscles and to mobilize joints. Add in ways to speed your healing and recovery rates and learn ways to prevent back pain and you can be free of back pain completely and permanently.

If you want to learn to help your self and be free of back pain once and for all! - you must read this!

Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991. His newly launched web site The Back Pain Advisor - http://www.back-pain-advisor.com - strives to give you valuable and expert advice, tips and information on your back pain issues.

For expert advice, tips and techniques to eliminate back pain visit http://www.back-pain-advisor.com/back-pain-advice.html

Are you one of the countless adults that suffer from lower back pain? Do you wake up in the morning and groan as you try to get out of bed? Is your lower back pain finally made you want to change?

Lower back pain does not need to haunt you. You can actually wake up, bounce out of bed, do a full days work and still feel pain free… every day. Just imagine how good that would feel.

Well if this is to become true, you need to know the answer to 3 questions! Then you will have a life free of lower back pain, and be able to run, jump and play again.

Question 1: Is your Lower Back Pain Serious?

The first question is always the most important. Is your lower back pain serious? How do you know if it is?

If your back pain travels away from your spine, especially down your leg, then it is likely to be more severe. This does not make it harder to treat or slower to heal. It just means you have created more damage.

Damage means, muscles are tighter and joints more restricted. So you need to target th areas now, rather than wait too long. Also you are best to use some pain relief to ease your pain now. And as the saying goes - if pain persists seek help.

In severe lower back pain, use your brain and see a professional for advice. Early intervention is best and quickest at making a difference.

Question 2: Is it Muscle or Joint?

If your lower back pain is more muscular in nature, it is easier to fix. Muscles react to stress, so your lower back pain can be settled quickly by reducing the stress on the muscles.

There are numerous stretches, massage techniques, Acupressure exercises and even heat that will ease muscle tension quickly. Best of all these can be applied at home saving you both time and money consulting someone.

If it is joint related, then you are still able to ease your lower back pain but you need specialized help. You need to learn how to mobilize your joints, which also helps to release muscle tension.

How do you know if it is muscles or joints causing your lower back pain? Unless you have had a fall that caused your pain immediately… then it is always both that cause your back pain. So you need to address the muscles and the joints to get complete relief from your lower back pain. Otherwise it will return!

Question 3: What Can You Do?

The final question is actually the most important. Sure if your lower back pain is severe, then immediate attention is advisable. But most of you are like the countless other adults that have lower back pain…

You may have already sought advice or treatment, or the pain is annoying but nothing serious… but your lower back pain is still there and you just want it gone.

So “what can you do?” is an important question that has an important answer…

You need to learn how to help your self. Learn ways to release muscle tension, ways to build muscle strength, you also need to know how to mobilize your joints and to stay free of back pain. In the days of the internet, you now have the ability to find information, advice and help.

So…

If you want to learn more on your lower back pain and how you can help your self, visit Lower Back Pain Advisor

Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991. His newly launched web site The Back Pain Advisor - http://www.back-pain-advisor.com - strives to give you valuable and expert advice, tips and information on your back pain issues.

For expert advice, tips and techniques to eliminate back pain visit http://www.back-pain-advisor.com/back-pain-advice.html

Pain in the arm, shoulder or neck is often a clear indication of a herniated cervical disc. In specific these symptoms may involve any of the following: dull or severe pain between your neck and shoulder blades; pain that shoots down your arm towards your fingers; and a tingling sensation in the shoulder or arm. Turning the neck certain ways and angles can also induce the pain.

A herniated cervical disc is a result of the breaking open of the outer layer of the disc (annulus), which then allows the inner jelly like substance to protrude resulting in the herniated cervical disc. A herniated cervical disc does not always have instant symptoms- it may take time for the pain to be felt, and often the problem is diagnosed by X-ray when patients have a different problem. When the pain of a herniated cervical disc takes hold, patients will want to see a doctor as soon as possible.

There are various aspects and information your doctor or physician will request to aid diagnosing a herniated cervical disc, these include: a physical examination, neurological examination, medical history review, evaluation of your symptoms and breakdown of previous treatments you may have tried. The doctor will also most likely request an X-ray to see if such conditions as osteoarthritis are a related cause. Further to this the doctor may also ask for a CT or MRI scan to locate the herniated cervical disc and to further isolate the extent of the damage. A Myelogram may also be requested if the case is severe.

If the doctor proves that you have a herniated cervical disc, surgery will not be the first treatment option. Your doctor or physician should immediately recommend cold and heat therapy to combat the inflammation in combination with anti inflammatory medications. Physical therapy would also be advisable, under the strict guidance of a physical therapist. Some physical therapy methods include stretching, gentle massage, neck traction, and ice/heat therapy.

The majority of sufferers of a herniated cervical disc will notice a considerable improvement in their symptoms within 4 to 6 weeks. For this reason, conventional treatments usually work, and surgery is not likely to be appropriate nor required, so the news is generally good.

However, it is wise to be prepared for surgery in the event that your herniated cervical disc is a severe case, wherein there may be some compression placed upon the spinal cord. If surgery is recommended as the best treatment option for your herniated cervical disc, try to understand why it is being recommended and possibly seek a second opinion. Surgery on the spine is serious, and need only be performed if all other treatments for a herniated cervical disc have been exhausted.

Want further information on herniated cervical disc treatment? Please visit:

http://www.herniated-disc-advice.com/Treatments.html

(Visitors will get FREE Ebook on herniated disc exercises).

Lower back stretches are designed to help loosen and relieve muscle pain in the lower back. You can do much more than any doctor to maintain the health of your lower back, by getting into the habit of stretching on a daily basis. The pain associated with the lower back, can be greatly reduced by a good plan of daily stretches. For lower back pain problems, the pain is usually associated with the muscles. These muscles in the lower back serve a very important role in stabilizing and supporting the spinal column. When these muscles become weak and stiff over time, this in turn can lead to painful spasms in the lower back. Stretching exercises are very helpful at improving these muscles in the lower back. Even with acute pain or after surgery stretching helps to rebuild strength. However special care is needed while performing any lower back stretches. Stretching should be done gently, without bouncing. Stretch relatively slowly, to the point of discomfort and just a little bit beyond. If pain occurs while stretching release a little, until pain goes away.

There are many different types of back stretches that can be done to relieve pain in the lower back, the five main ones to concentrate on are:

Knees-up rest - This type of stretch relaxes the muscles in the pelvis, hips and knees which in turn decreases the pressure on the spine.

Knee Raises - This stretching exercise keeps your spine in a protected position, while stretching the muscles in the knees, buttocks,hips and the lower part of the spine.

Straight Leg Raises - One of the most powerful stretching exercises to help strengthen the hamstring muscles. When these muscles become tight, they are inclined to pull the back out of alignment. Many back pain problems can be solved by stretching these muscles groups.

Resting Cobra Pose - This type of stretch helps to align your spine and restore proper posture, it also opens the disc spaces so the spine can breath.

Serpent Pose - This is an excellent exercise to improve the curvature of the spine, it also stretches all the muscles in the lower back without putting any pressure on the spine itself.

Benefits of stretching exercises

If you have stiffness or injury in the lower back

If you recently had any type of surgery on the lower back

If you have a disease condition that results in stiffness

It warms up the muscles before you start any strengthening exercises

It makes the lower muscles looser and more flexible

It may decrease the chances of injury

There’s nothing mysterious about the stretching process. Any part of the body that you can’t completely straighten or completely bend needs to be frequently and repeatedly stretched; a good rule is twice daily. Over months or even weeks, you can often regain motion of that body part. A very important thing we need to realize when performing any lower back stretches is that the muscles are the greatest source of pain, because they are directly connected to the nerves that transmit pain messages to the brain. People often worry about doing harm to their joints by doing to much stretching exercises. The truth is the opposite. Those who stretch regularly have much less disability than those who don’t, and in the process the muscles and tissue around the joints become stronger.

Take charge of lower back pain. Visit: http://hubpages.com/hub/lowerbackstretches to find out more about lower back stretches.