| Ouch! Your back hurts. You'll go to a doctor if it doesn't | | | | only your heels - as though wearing high heel shoes. |
| let up soon, but meanwhile, what can you do to treat | | | | Then lower your heels slowly back to the floor. |
| back pain? Better yet, since you don't want to simply | | | | Repeat 10 times for each foot. |
| treat it, what can you to relieve back pain? Wait a | | | | 4. High Legs - Lie on your back, left leg straight, right |
| minute. What can you do to cure back pain - now?! | | | | leg at right angle. Tighten abdominal muscles, and |
| While back pain can be excruciating, it is common. It is | | | | slowly lift straight leg 6 to 12 inches, keeping it straight. |
| one of the leading reasons people visit doctors each | | | | Hold 5 seconds, and slowly lower. Repeat 10 times for |
| year. Add those who don't want to visit a doctor, and | | | | each leg. |
| the numbers are staggering. | | | | 5. Reverse High Legs - Do "high legs" while lying on |
| Question is: how can you truly cure back pain? | | | | your stomach on the floor. Hold for 10 seconds, and |
| You Don't Want to Hear This! | | | | slowly lower the leg to the floor. Repeat 5 times for |
| My own doctor told me last week that the best way | | | | each leg. |
| to cure back pain is to begin, and consistently maintain, | | | | 6. Brake Pedals - Lie on your back on the floor, legs |
| regular exercises to strengthen core muscles. | | | | straight. Push toes away as though pushing on 2 brake |
| After telling me that, he gave a short laugh, and added, | | | | pedals. Pull the toes back toward your body, as though |
| "But most people don't want to hear that." | | | | letting up on the brake pedals. Work your brake pedals |
| How about you? If my doctor is right, you probably | | | | up and down. Repeat 10 times. |
| don't want to hear that you can cure back pain with | | | | * Cool-down: Cool down before going on with your |
| regular exercise. You would rather hear that... | | | | day. A brief, relaxed walk is all you need. |
| * a new chair will cure back pain while you watch TV | | | | Additional Secrets to Cure Back Pain |
| * a new prescription drug will cure back pain with daily | | | | You can cure back pain by adding these additional |
| doses | | | | secrets to your exercise program. First of all, |
| * a month in bed (paid sick leave) will cure back pain | | | | remember that you should see your health care |
| * you should not exercise at all | | | | provider to learn exactly what type of back pain you |
| I'm sorry, but what you and I really need is exercise | | | | have, and whether home care is sufficient. |
| that specifically targets the core muscle groups that | | | | With your physician's approval, add these steps to |
| support our backs. | | | | cure back pain. |
| Exercises to Cure Back Pain | | | | * If you must sit at a computer all day, sit with feet flat |
| The Texas Back Institute tells us that research shows | | | | on the floor, or use a footrest to relieve back strain |
| more than two days of inactivity is harmful when you | | | | and cure back pain. |
| have back pain. Lying in a bed or reclining chair will only | | | | * Get up and move around for at least 5 minutes out |
| cause your muscles to weaken and become less | | | | of every hour. |
| flexible. As you move around, exercise improves blood | | | | * When standing for extended periods, shift your |
| flow to discs, joints, and muscles. Exercise relaxes | | | | weight regularly. |
| spasms that are causing you pain, and speeds healing. | | | | * Wear shoes that have soft soles and low heels, |
| You need to get up and get gentle exercise if you | | | | preferably no more than 1.5 inches and square in |
| expect to cure back pain. | | | | shape. Place inserts in your shoes to correct any |
| The following daily routine will go far toward helping | | | | incorrect posture. |
| you actually cure back pain and keep it from recurring. | | | | * Lose weight if you are too heavy. You can cure |
| * Morning Rising: Begin your day by getting out of bed | | | | back pain more quickly if your muscles have less work |
| with this exercise. Roll on one side. Gently swing your | | | | to do. |
| legs to the floor while pushing up with your arms. | | | | * Avoid sitting on a thick billfold. A lot of money might |
| When you are in a sitting position, stand up. This | | | | buy back surgery, but you won't cure back pain by |
| exercise will remind you every morning of your desire | | | | sitting on it or a stack of credit cards and photos. |
| to cure back pain forever. | | | | * Bend at the knees, not at the waist, when lifting |
| * Warm-up: Warm up your back before beginning | | | | something heavy. |
| exercises or rushing around getting ready for your day. | | | | * When your doctor says you are ready, begin a |
| Bend at the waist, and let your arms hang toward the | | | | program of aerobic exercise to strengthen those core |
| floor. Do not stretch or bounce. Simply bend and hang, | | | | muscles in your back and abdomen. Choose from |
| feeling your back lengthen. Then reach slowly for the | | | | activities such as jogging, cycling, or swimming. |
| ceiling, gently stretching upward. A brief, relaxed walk | | | | Cure Back Pain with Mind over Matter |
| will finish your warm-up. | | | | Recent research indicates that mental gymnastics can |
| * Six Exercises: | | | | do much to cure back pain. Although my doctor may |
| 1. Slippery Heels - Lie on your back on the floor, legs | | | | not want to hear this, it appears to be true. Published in |
| straight. Slowly slide your left heel toward your body, | | | | the journal BMC Musculoskeletal Disorders, the study |
| knee bent upward. Then slide the heel back away | | | | found that training the mind was just as effective as |
| from your body until your leg is straight again. Repeat | | | | using more physical methods to deal with chronic |
| 10 times for each leg. | | | | lower back pain. |
| 2. Slippery Lap - Stand with your back touching a wall, | | | | The secret is to consciously realize that pain does not |
| feet 12" from the wall. Tighten abdominal muscles, hold, | | | | necessarily mean harm. Learn about your pain and |
| and slowly bend both knees, sliding downward until you | | | | what causes it, allowing your brain to deal with the |
| form a lap. Hold 30 seconds, and slowly slide up again. | | | | perceived pain. |
| Repeat 10 times. | | | | As long as you try to avoid it, you cannot cure back |
| 3. High Heels - Stand facing a wall, about 18" away. | | | | pain. Talk to your physician and create an exercise |
| Balance your weight evenly on both feet. Slowly lift up | | | | program that is right for you and your pain. |