Stretching

Overview: Sciatica Exercises

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Specific Hamstring Stretches for Back Pain Relief

Ben Parr — Tue, 17 Mar 2009 07:28:02 -0700

The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.

Options for hamstring stretching exercises, listed from most difficult to least difficult, include:

Stretching Exercises for Back Pain During Pregnancy

Ben Parr — Tue, 10 Mar 2009 13:17:54 -0700

Stretching is at least as important as cardiovascular and strength training for back pain prevention and treatment during pregnancy, so try not to sacrifice this crucial component of the exercise program. In order to improve flexibility, it is recommended that stretches be performed daily after you are warmed up. Hold the stretches (never bounce) for 20 to 30 seconds, and repeat 3 times.

Swimming Exercise to Strengthen the Low Back

Ben Parr — Mon, 16 Feb 2009 13:58:21 -0800

A physician answers patient questions about effectiveness of swimming to strengthen the lower back.

Question: What's the Best Swimming Technique for Spinal Fusion Patients?

I was wondering what the best swimming technique would be for spinal fusion patients. I have recently seen a yellow tubing that you wrap around your waist to help keep you afloat; I was never a good swimmer anyway; just looking to swim to strengthen the back in the best manner.

Teen Sport Injuries Should Be Treated With Exercise and Stretching

Ben Parr — Mon, 16 Feb 2009 13:58:06 -0800

A physician answers patient questions about teenage sports injuries, specifically rehabilitation of the back due to a sports injury.

Question: Should a Teenager Be Allowed to Play Sports After a Sports Injury?

My son is a 14-year-old high school freshman. He is a stellar athlete in both football and basketball. He is 6'2” and 200 lbs. In June 2002, he crashed into another basketball player and began experiencing significant back pain.

Back Pain Caused by Breast Size

Ben Parr — Fri, 13 Feb 2009 13:44:15 -0800

A physician answers patient questions about reducing back pain due to breast size.

Question: Exercises for large-breasted women?

I'm having trouble finding specific exercises for preventing back pain caused by breast size. Losing weight won't help with breast size, and I would rather use exercise to handle the problem than breast reduction surgery. Are there any exercises designed specifically for large breasted women?

Managing Chronic Back Pain

spine-health — Mon, 17 Dec 2007 09:06:04 -0800

Regardless of which medical treatments you are undergoing, it can always be helpful to understand your non-medical treatment options as an adjunct-- or as a primary means -- to help manage your back condition.People often report that such techniques are very helpful in reducing chronic pain.And even if these techniques don't work for you, these options are usually non-invasive and inexpensive (or free) to try.

Identifying the Best Care for Back Pain - Patients' Advice

spine-health — Wed, 12 Dec 2007 00:34:06 -0800

Patients share tips on finding the right health professional

In this section, patients share their experience of which type of health care professional was the most helpful for their back pain and why.

Asprin and stretching prevent lower back problems

Asprin, and lots of it stops the pain before it starts. (Forget anti-inflammatories.) It is the pain that causes the cramping ... that causes the pain ... that causes the cramping ... etc.
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Physical Therapy Benefits For Back Pain

spine-health — Wed, 12 Dec 2007 00:18:36 -0800

Benefits of back pain exercise and physical therapy

After an episode of low back pain has lasted between two and six weeks, or if there are frequent recurrences of low back pain, it is reasonable to consider back pain exercises and physical therapy for back treatment.

Less Forceful Chiropractic Manipulation Techniques

spine-health — Wed, 12 Dec 2007 00:07:11 -0800

At times, sacroiliac joint problems and/or low back pain may favor a less forceful/ more gentle chiropractic treatment approach that may include:

Stretching
Gravity traction using adjusting blocks (See Figure 1)
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Stretching Exercise after Microdiscectomy Surgery

spine-health — Wed, 12 Dec 2007 00:03:15 -0800

Since any surgical site will heal with scar tissue, some surgeons feel that to minimize scarring of the nerve root, gentle stretching exercises should be done in the early postoperative period.

The stretching exercises should be done about 5 to 6 times a day for 6 to12 weeks, since this is the time period in which the scarring occurs.

The safest way to stretch is to lie down and maximally flex the hips and gradually extend the knee. This maneuver will also stretch the hamstring muscles, which is important for rehabilitation of the back.

Hamstring Stretching Exercises

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.

Exercise for Sciatic Pain from Piriformis Syndrome

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

A common symptom of piriformis syndrome is pain along the sciatica nerve, so it is often thought that piriformis syndrome causes sciatica. However, piriformis syndrome does not involve a radiculopathy - a disc extending beyond its usual location in the vertebral column that impinges or irritates the nerve root - so it is technically not sciatica.

Instead, with piriformis syndrome, it is the piriformis muscle itself that irritates the sciatic nerve and causes sciatic pain.

Exercise for Sciatica from Spinal Stenosis

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Sciatic pain from nerve root irritation or impingement can be caused by spinal stenosis, a condition that causes the nerve’s passageway to narrow or constrict. A typical symptom of spinal stenosis is sciatic pain that radiates along the sciatic nerve down the leg while walking, with sciatic pain relief only felt when sitting down. The study of this leg pain (sciatica) is referred to as radiculopathy.

Stretching for Back Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

More Exercise Info

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Exercise and Back Pain

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
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Exercise for Back Pain During Pregnancy

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Pregnant women and back pain

Eighty percent of women will experience back pain at some point during their pregnancies. The severity of this pain during pregnancy ranges from mild discomfort after standing for long periods of time to debilitating pain that interferes with daily life.
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Pain-Free Travel Tips

spine-health — Tue, 11 Dec 2007 23:01:30 -0800

For many people with back pain or neck pain, the prospect of a long trip can be daunting. The seats in cars, airplanes, buses, and trains aren’t always the most comfortable and sitting still for an extended time can in and of itself aggravate painful areas in the back and neck. The following tips are offered to help reduce or avoid overall back pain and discomfort while traveling.
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Simple Office Chair Stretch

spine-health — Tue, 11 Dec 2007 23:01:29 -0800

The continuous forward leaning posture many people adopt while sitting in an office chair has serious consequences for more than just the back and spinal column. It also places a burden on the internal organ systems, digestive system, and lungs when the front of the body is compressed by hunching forward for long periods of time².
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Bicycling and Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

How biking can cause back pain

Little conditioning is provided to the back muscles by bicycling

Back posture on the bicycle can strain the lower back (a result of the lumbar spine flexing or pulling up) or the upper back (a result of the neck arching back)

Rough terrain increases jarring and compression to the spine, which can cause back pain
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Playing Golf with Low Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

For the millions of people who have chronic, long-standing low back pain, golf can still be an enjoyable sport. However, a regular routine of stretching and low-impact exercise is critical to maintain the ability to play golf.
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Sport Injuries, Back Injuries, and Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

Types of sports injuries causing back pain

Exercise is an important part of a healthy lifestyle, and sports are one approach many people choose to get their exercise. For people with back pain, sports can still be a viable option if they pay attention to their back. For others, knowing the type of strain sports place on the back may help prevent a back injury. This article gives specific information about sports injuries and back pain from bicycling, weight lifting, running, swimming, skiing, golf and tennis.
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Exercise and Physical Therapy

spine-health — Tue, 11 Dec 2007 21:23:07 -0800

A regular routine of back exercises can prevent low back pain and/or reduce the severity and duration of any “flare-ups.” Controlled, gradual, progressive back pain exercises can help the back retain its strength and flexibility. Also, back movement promotes the delivery of nutrients to spine, keeping discs, muscles, ligaments, and joints healthier.
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Facet Joint Osteoarthritis

spine-health — Tue, 11 Dec 2007 21:13:34 -0800

More Osteoarthritis Info:

Osteoarthritis Causes

Osteoarthritis Symptoms

Osteoarthritis Diagnosis

Facet Joint Disorders
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