The ManyCausesOf BackPainand its Remedies

Street Coaching Group Presented by: Juanita Street, RYT, Yoga Therapist, MBA Health

Exercise Injuries and Strains

RunningJoggingStrength TrainingIncorrect YogaIncorrect PilatesMartial ArtsSports

Incorrect posture whileexercising

Incorrect posture and

lack ofstretching before and

aftercontributes to most exercise

injuries

Tight Hamstrings canpull on the low back musclescausing back pain.

Running, walking, strengthtraining, lifting, bad posture and incorrectalignment can all contribute to tight hamstrings.

REMEDY:Stretching

MassageProper Alignment

Proper Posture

Tightgluts alsoinstigatedby exercise,and prolongedsittingcan contributeto back pain

REMEDY:StretchingMassage

Knee Pain or Tight Knees can pullon the quadriceps muscles whichin turn pulls on the IT band, the hamstrings and the gluts. All themuscles in our bodies are connectedto one another. When one is off, therest are off. Also knees that areturned out and misaligned cancontribute to back pain as well.

Flat Feet or Low Archescan cause nerve painto shoot up from the bottoms of the feet up to the low back.Also flat feet strainsthe knees, quads, gluts and backdue to lack of support.

REMEDY: Arch support shoes. Also yogic balance poses can lift archesand slowly help to build a stronger arch. Try tree and stork poses.

Most exercise injuries andstrains, muscle tightnessand joint tightness canbe remedied with deepstretches, yoga and massage.

Stretching and Gentle Yogais a great remedy for backpain caused by everydaystrains and tightness.

Practice stretches for 30 mineveryday. If you workout regularly, stretch for 45 mineveryday.

Incorrect Lifting Practices can absolutely cause back strains and pains. When lifting, practice proper alignment (right pic) using leg and corestrength to lift. If you are in a profession where there is a lot of liftinginvolved, use a back brace for support. And don’t forgetto stretch after a day of moving and lifting.

Incorrect work posture and having a sedentary lifestyle cancontribute to many a back pains. Incorrect postures are a resultof having a weak core.

Sedentary lifestylescan cause jointsto stiffen and muscles to stiffen, especially in the back.

For those with sedentaryjobs, make sure to get up and move and stretch either in the officeor once you get home.

Besides stretching and massage, another way to protect the lowback is to strengthen the core. A strong core minimizes instances of back injuries and pains. It can also help to strengthen posture.

But there are other more seriouscauses of back pain that requires

medical attention.

Degenerative disc, bulging disc,herniated disc and thinning discs

can cause nerve pain, nerve damage and back pain.

Depending on the severity of theissue, stretching and massage may help reduce the pain. Butcertain yogic poses should not

be practiced for a herniated disc.And if the problem is severe,

surgery may be needed or physical therapy.

Nerve damagecan cause excruciatingback pains.

Pinched nerves and damaged nervescaused by discissues and evencertain diseases suchas multiple sclerosiscan cause back pains.

Arthritis / inflammationis also a big contributorto back pain.

It is best to rule out any serious medical problems as a cause of back pain by visiting your doctorand getting the proper examinations and diagnosis.

Do not self-diagnose. The wrong diagnosis can lead to the wrong treatmentplan which will only prolong and worsen the back pain.

Old mattresses,mattresses notfitted to whatthe person’s backneeds, andmattresses withdeep groovesand indentationscan all contributeto back pain.

Check your mattress and bedand make sure you have the proper firmness or softness

that is best for your back. Make sure to rotate and reverse

your mattress to keep it evenand balanced.

Carrying a purse or a bagcontinuously over oneshoulder can cause an imbalancein a person’s alignment and weight distribution.This misalignment cancontribute to joint issuesand muscle strains, including back pain.

Make sure to switch outwhich shouldercarries the purseand/or bag.

I’ve had people getrid of back pain withthis one easy trick.

Taking care of the body is a daily ritual. Along with daily stretches, try other Wellness therapies such as massage, acupuncture, chiropractic care, core strengthening, back strengthening exercises, yoga and essential oils.

Strong backs are built and maintained. As we get older it becomes even moreimportant to protect and strengthen the back. Stretch, strengthen, seek medical attention in severe cases and practice healthy back habits.

For more info on wellness therapiesand health tips, visitStreet Coaching Group’sWebsite, blog, facebook, Twitter, YouTube and Slideshare medias. www.StreetCoachingGroup.com