RELIEVING BACK PAINS

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Exercises That Help In Relieving Back Pains

 Category: Weightloss & Fitness

Try These Exercises to Relieve Your Back Pain
Sometimes back pain occurs suddenly, seemingly out of nowhere, but oftentimes it occurs only after months or years of poor posture, repetitive motions, improper lifting, tension and strains. In addition to stopping the offending movements (for instance, swapping out your desk chair for a standing desk), the following forms of exercise may help:
Stretching
Participants who took 52-minute stretching classes (which emphasized trunk and leg stretches) received as much back-pain relief as those taking yoga classes. The way you stretch matters, however, and static stretching may actually lead to irritation and injury.
A better option is the Egoscue Method, which is a series of very specific posture stretches and special exercises tailored to each person's specific needs. Egoscue helps to restore muscular balance and skeletal alignment and is often used as a natural method of pain relief.
 Strength Training
A regular strength-training routine will help strengthen your back and core muscles, which is essential for both relieving pain and preventing injury.
Yoga
Yoga, which is particularly useful for promoting flexibility and core muscles, has been proven to be beneficial if you suffer from back pain.
People suffering from low-back pain who took one yoga class a week had greater improvements in function than those receiving medicine or physical therapy.The Yoga Journal has an online page demonstrating specific poses that may be helpful.
Tai Chi
A form of Chinese martial arts, tai chi is an ancient form of self-defense that is said to support the balance of "yin and yang" in your body, thereby improving the flow of "qi," or life energy.  
Often described as "meditation in motion" or "moving meditation," the activity takes your body through a specific set of graceful movements.  Your body is constantly in motion and each movement flows right into the next. A 10-week tai chi program has been found to improve pain and disability in people with persistent low-back pain.
 Psychological Origin?
Few people want to be told that their pain is psychological or emotional in origin, but there's quite a bit of evidence that backs this up. One theory is that emotional trauma (along with physical injury and environmental toxins) may stimulate molecules in your central nervous system called microglia.
These molecules release inflammatory chemicals when stressed, resulting in chronic pain and psychological disorders like anxiety and depression. Dr. John Sarno, for example, used mind-body techniques to treat patients with severe low back pain and has authored a number of books on this topic.He coined a name for psychosomatic pain syndrome: tension myoneural syndrome (TMS).
In short, as your mind is flooded with negative emotions, one of the ways your brain may cope is by substituting physical pain for emotional pain. Dr. Sarno's specialty was those who have already had surgery for low back pain and did not get any relief (a common outcome).
This is one tough group of patients, yet he had a greater than 80 percent success rate using techniques like the Emotional Freedom Techniques (EFT), , and forgiveness. There are other mind-body techniques that may relieve your back pain as well.
 Neurophysiological disorder (NPD) is an outgrowth of chronic stress and anxiety, causing the nervous system to be flooded with adrenaline and cortisol. Many chronic pains, including back pain, may be rooted in NPD. Doctors recommend expressive writing, where you write down your negative thoughts, to break up the psychological pathways of anxiety and frustration, allowing you to reprogram your brain and release physical pain.
Other mind-body techniques, like meditation, can also help. Among volunteers who had never meditated before, those who attended four 20-minute classes to learn a meditation technique called focused attention (a form of mindfulness meditation), experienced significant pain relief — a 40 percent reduction in pain intensity and a 57 percent reduction in pain unpleasantness.

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