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To avoid physical pain, most people usually avoid engaging in strenuous activities and vigorous movements of the body.  However, inactivity may actually worsen the condition and result in more pain in the long run. Since the human body is designed to be in motion regardless of your health condition, making your body inactive will lead to muscle degeneration. Through regular exercise, people can avoid pain or, at least, have an effective means of attaining pain relief therapy.

Once the muscles start to deteriorate, other problems may soon develop such as diminishing bone density, depression, and a weakened heart. On the contrary, regular exercise can help keep joints flexible and strong. Moreover, physical activity promotes pain relief by releasing mood-enhancing chemicals in the body that help deal with arthritic pain and lessen pain perception.

The three types of exercise recommended for arthritis patients involves the following:

* Flexibility Workouts
* Cardiovascular Workouts
* Strength Conditioning

Flexibility workouts involve stretches that can help enhance range of motion. Cardiovascular includes aerobic workouts, walking, water exercises, and cycling. Strength conditioning, includes isometric or isotonic workouts. Isometric workouts are static exercises that involve applying resistance without moving the joint. An example of isometric workout is pressing your hands against the wall while standing. It works out your chest muscle without joint movement. Isotonic workouts, on the other hand, use the full range of motion such as bicep curls and leg extensions.

Different exercises work for different individuals. A certain exercise that works for you may not work for your buddy. Always remember to apply appropriate effort in proper form to avoid further injury and minimize pain. Consult a doctor or a well-trained fitness instructor before engaging in a fitness program.  

While regular exercise promotes natural pain relief by releasing mood-enhancing chemicals in the body that reduce perception of pain, being overweight can takes its toll on the joints due to the excess poundage they have to carry. A variety of weight loss programs are available everywhere but a nutritionally-balanced diet, besides regular physical activity, is a proven method for weight loss.

On the other hand, weight loss with a poor diet may result to being underweight that leads to inactivity. When the hormone levels are off, it can aggravate pain. While limiting intake of animal protein and saturated fat is ideally healthy, people need not become vegetarians to avail of pain relief benefits from proper nutrition. Instead, beef up on foods rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. Eating whole grains and organically produced foods rich in fiber substantially help reduce your consumption of carcinogens and other harmful chemicals usually present in processed foods. These chemicals in preservatives may negatively stimulate the immune system.

Some studies are exploring on the pain relief properties of two dietary supplements, chondroitin and glucosamine, in relation to osteoarthritis. However, there is much research to be done on their long-term safety and effectiveness. While chondroitin side effects may be rare, it may include headache, motor uneasiness, euphoria, hives, rash, photo-sensitivity, hair loss, and breathing difficulties. Those with bleeding disorders or taking blood thinners should consult with their doctor before taking the supplement.

Some glucosamine products may be made with shellfish, and may cause adverse reaction in people with shellfish allergies. Side effects include upset stomach, drowsiness, insomnia, headache, skin reactions, sun sensitivity, and nail toughening.

Lower Back Pain Exercises

If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.

Ask a physician for advice on the best treatment, and you will likely be told, “You need back pain exercises to strengthen lower back muscles.”

What Kind of Back Exercise?

Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as “slippery heels”, “high heels”, and “brake pedals” will strengthen your back.

Instructions for these exercises are available from your therapist or online, and no equipment is necessary for performing them.

At the Gym

Our body”s cores are often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.

When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.

If your gym has a hyperextension table or bench, by all means use it regularly.

In Your Home

The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.

1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount “box” stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.

2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.

The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of low back pain.

3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.

Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.

A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.

4. If you are determined to work your “abs” ? and have a little more to spend on back exercise equipment, an “Ab and back machine” will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.

All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.

Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician”s specific observation. 

A disturbing fact sheet…

Pain relievers are medicines that reduce or relieve headaches, sore muscles, arthritis or related aches and pains. There are many different pain reliever drugs. While some of them are prescription drugs, yet many of these are available over-the-counter (OTC) e.g. aspirin, naproxen (Aleve) & ibuprofen (Advil, Motrin) etc. Many such non-steroidal, anti-inflammatory drugs are available only at prescribed doses. Some of the most powerful pain relievers come under the category of narcotics.

In the United States, data generated by some recent surveys on drug abuse is quite disturbing. Data from the National Household Survey on Drug Abuse found that almost 3 million adolescents and about 7 million young adults from ages 18 to 25 had used prescription drugs for non-medical purposes at least once in their lives.

Today teenagers are not using as much cocaine, crack, LSD, and ecstasy as the teenagers of the 1960’s. Nowadays, kids have found other ways and means to get that high; painkillers & other prescription drugs are being abused at record levels as is aptly indicated in NSDUH data. This up coming generation of prescription drug abusers has been given the name “Generation Rx!”

Increase in prescription drug abuse is most prominent for pain relievers, but use of stimulants and tranquilizers is also rising as young people who abuse prescription drugs are also more likely to use illegal drugs, such as marijuana, cocaine, or hallucinogens. According to a 2005 study conducted by the National Center of Addiction and Substance Abuse at Columbia University, the number of Americans who abuse or use prescription drugs illegally now exceeds the number of Americans who abuse cocaine, hallucinogens, inhalants, and heroin combined.

Abusers sometimes disrupt the time-release formula of the drug to speed up absorption, often chewing the tablets, crushing them and snorting the powder, or dissolving them in water and injecting the drug to get a fast high. This may cause adverse set of cross-reactions and may prove fatal as in the rural areas of the Eastern United States, especially in Virginia and West Virginia where several deaths have resulted due to mixing of Oxycontin with other painkillers, alcohol, and marijuana.

Pain reliever drugs can affect regions of the brain that mediate what we perceive as pleasure, resulting in the initial euphoria that many opioids produce. They can also produce drowsiness, constipation, and, depending upon the amount taken, depress breathing. Taking a large single dose could cause severe respiratory depression or death.

Some people mistakenly think that prescription drugs are more powerful because you need a prescription for them. However, it’s possible to abuse or become addicted to over-the-counter (OTC) pain killer medications too.

The dangers of prescription drug abuse can be made even worse if people take drugs in a way they aren’t supposed to. Ritalin may seem harmless because it’s prescribed even for little kids with ADHD but when a person snorts or injects Ritalin, it can be serious. Same holds true for most of the pain reliever drugs too.

Some points to prevent the abuse of prescription drugs:

•Always follow medication directions carefully.

•Don’t increase or decrease doses without talking with your doctor.

•Don’t stop taking medication on your own.

•Don’t crush or break pills.

•Be clear about the drug’s effects on driving and other daily tasks.

•Learn about the drug’s potential interactions with alcohol, other prescription medicines, and over-the-counter medicines.

•Inform your doctor about your past history of substance abuse.

Yoga stretching for lower back pain. This 30 minute DVD for $5.99 on web site. www.yoga4man.com Namaste~Vicki

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Back pains can never be ignored. Aside from the reason that this condition is very painful, it can prevent you from doing the usual things that you do. It is said that this medical problem affects 8 out of 10 people at some point during their lives. The pain that you experience when you have back pain ranges from a dull, constant ache to a sudden, sharp pain. When you experience this kind of ache, you would do anything to make the pain go away.

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There are medications intended to make lower back pain go away and there are also exercises for lower back pain which are very helpful in easing the pain and even make the pain disappear. Sometimes the pain will just disappear after taking some rest. An acute back pain will usually last for a few days to a few weeks but back pains that will last for more that than three months is already considered chronic.

What are the exercises that you can do to ease lower back pain? The exercises that are best for lower back pain are stretching and strengthening back exercise. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman exercises, along with things such as “slippery heels”, “high heels”, and “brake pedals” will strengthen your back.

Exercising with the use of an exercise can be very helpful to ease the lower back pain. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training and strength. They can help you do several back exercises.

With all the back exercises that you do, you must take note that you must do it all in moderation. Don’t rush back into exercise or in any way over do it. It may cause more problems if you do so. The increase of repetitions in your exercises must be done gradually, so that you can strengthen your back in the right manner.

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