My name is Kelvin Porch, and I’m a chronic low back pain sufferer. After doing much research; (I also use home treatment for my low back pain), I can confidently reveal to you that the best lower back pain relief is thru home treatment. I’ll disclose the complexities and integrations needed for a home treatment program.
With a quality home treatment program, sufferers can evolve from the stagnation of chronic low back pain. By understanding alternative home treatment methods, the first requisite of home treatment, sufferers can break treatment methods into discriminating parts, which will enhance recovery sooner.
By breaking treatment methods into the specific parts needed, gives participants maximum control in their treatment program. The vast array of pain relief products and their many uses become easily understood. Chronic low back pain sufferers will know the necessary steps needed to manage their pain.
Discomforts that once seemed impossible to handle will get handled smoothly with home treatment. By putting together all the parts of a treatment program, sufferers acquire the control and time to soar ahead with their lives.
View products and accessories essential for your treatment program.
Treatment options for your back's discomfort.
Pain relief products to alleviate lower back pain.
Quality products for home treatment.
Include stretching for flexibility and mobility
Lower Back Pain Relief Exercises
In reality, others can never be responsible or blamed for our problems or unhappiness with back pain. To blame someone else is reality-evading. The responsibility of all chronic lower back pain sufferers is to solve their problems. And achieving success and happiness reside solely within ourselves. The home treatment methods bring facts and reality back into focus.
When people have back pain, they usually think of staying in bed and stopping all strenuous activity. The truth is, resting for more than a day or two can slow the recovery and make the pain worse.
When done rationally, in a progressive manner, exercises for alleviating back pain offer many benefits, including:
- The strengthening of muscles that support the spine; and removes pressure from the spinal discs and facet joints.
- Mitigate stiffness and improves mobility.
- Improves circulation for distributing nutrients through the body, also to the spinal discs.
- Will release endorphins, which naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can elevate your mood and relieve depressive symptoms, which is a common effect of chronic pain.
- Minimizes the frequency of back or neck pain flare-ups and reduces the severity of pain.
Your exercise program should work your entire body even as you target your back. Take your exercise program seriously as you would any other health prescription. Use a variety of exercises based upon the factors that affect you.
Sustaining an exercise program over time is one of the most important factors for long term pain relief. Maintaining an exercise program can be difficult for many reasons, including discomforts during workouts, economic issues, and low motivation. Your personal preferences will also play a role in sustaining a program; therefore, it is best to incorporate several different exercises to keep you entertained.
Try the Mckenzie method, to learn how to manage your pain for life.
Other benefits include:
- Fast relief.
- The return to normal functioning in daily activities.
- Reduce the risk of recurring pain (avoid painful postures and movements).
- Minimize the number of return visits to the spine specialist.
Lying On Stomach Exercise-This exercise reduces pain by unloading the pressure on your lower back; it also helps align the spine.
- While lying on your stomach, place your arms at your sides.
- Turn your head to the side or face down.
- And hold for 2 to 3 minutes; repeat this exercise up to eight times a day.
Lying With A Pillow-Place a pillow under your abdomen; to support your lower back.
- Place a pillow under your stomach and pelvis, and lie face down. Position your arms at your sides.
- Next, turn your head to the side or face down.
- Now, hold this position for 2 to 3 minutes. Repeat this exercise up to eight times a day.
Face Down Extensions-By doing this exercise, you can restore the natural curve in your lower back.
- While lying on your stomach, prop yourself up on your forearms with your shoulders above your elbows.
- Now, hold for 2 to 3 minutes.
- Lastly, lower your upper body. Repeat this exercise up to eight times a day.
Press Ups-By doing prone press-ups, you can restore your lower back’s natural curve.
- While you are lying down on your stomach, place your hands under your shoulders.
- Next, you slowly straighten your arms to lift your upper body and then hold for 2 seconds. Then return to the starting position.
- Complete ten reps. Repeat this exercise up to eight times a day.
Standing Extensions-By doing this exercise will help the backward bending motion of your lower back.
- Begin by standing up straight and placing your hands on the small of your back.
- Now try to bend backward as far as possible, keeping your knees straight. Hold for 2 seconds. Lastly, return to the starting position.
- Complete ten reps. Repeat this exercise up to eight times a day.
Lying Flexion-This exercise is the first step in restoring the range of motion in the lower back after your back pain has improved.
If you don’t feel comfortable on your back, place your head on a pillow to reduce the pressure.
- While lying down on your back, place your feet flat on the floor, hip-width apart.
- Next, bring both your knees up toward your chest, keeping your tailbone down on the ground. Now, grasp your knees with your hands and hold them to you for 2 seconds. Return to starting position.
- Complete six reps. Repeat this exercise up to four times per day.
Sitting Flexion-To help restore the forward-bending motion of your back, try the sitting flexion.
- While sitting on the edge of a chair, straighten your back and place your feet flat on the floor.
- Next, bend forward, then reach your hands in between your legs toward the floor. With your hands flat on the floor, hold for 2 seconds. Return to starting position.
- Repeat 6 reps. Complete this exercise up to four times a day.
Standing Flexion-By including the standing flexion in your workout; increases your spine’s ability to bend forward.
- While standing with your feet shoulder-width apart, bend forward at your hips, keeping your knees straight. Reach your hands toward the floor.
- Pause for 1 to 2 seconds. Then return to starting position.
- Execute six (6) reps. Complete this exercise up to two times a day.
Don’t worry if you can’t reach very far; your reach will improve over time.
Understanding the linkage between the various alternative treatment methods; will give you an idea of how to unify the treatment methods. Depending upon your discomfort, sometimes unification of treatment methods is needed; for a quality home treatment program. Purchase your home treatment products from a leading provider of unique home medical supplies.
Lower Back Pain Relief Stretches
The key to decoding conventional treatment methods is to realize many pain practitioners make astute observations about chronic back pain sufferers. Using those observations, they then tie it to a false theoretical basis, for instance, the opioid crisis and the failure with spinal fusion. Their interpretations may appear correct to someone seeking guidance because of traditional practices.
As long as we chronic back pain sufferers accept their premise, their concepts will lead to unhealthy choices. Unless chronic low back pain sufferers fully identify and adhere to the assertion that chronic pain can be explained and understood thru alternative home treatment methods, we will always deceive ourselves.
When there are changes in the lumbar or lower back structure due to damage, it usually results in lower back pain. Musculoskeletal injury is the chief cause of lower back pain. Your musculoskeletal system is the bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and mobility to your body. Other parts of the body associated with lower back pain include the hip flexor and hamstring muscles.
To alleviate discomforts, try stretching regularly the muscles, tendons, and ligaments that support the spine.
Some benefits of stretching are the following:
- Stretching will reduce tension in the muscles supporting the spine; tension in these muscles can worsen the pain.
- Stretching improves range of motion and overall mobility.
- Stretching reduces the risk of disability caused by back pain.
If your pain has lasted longer than three months (chronic pain), stretching regularly; may be needed for weeks or months; to successfully reduce pain.
Use the following tips for stretching:
- Wear comfortable clothing that will not bind or constrict movements
- Do not forcefully stretch into difficult or painful positions. Remember, stretching should always be pain-free.
- Rushing may cause muscle strain, move into a stretch slowly and avoid bouncing.
- When stretching, use a clean, flat surface that is large enough to move freely.
- Ensure to hold stretches long enough (15 to 30 seconds) to lengthen muscles and improve mobility.
- Repeat stretches between 2 and 5 times. Your muscles usually reach maximum elongation after about four repetitions.
- Remember to stretch just one side of the body at a time.
Try the following stretches :
Knee To Chest-While lying on your back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest; this will stretch the gluteus and piriformis muscles in the buttock.
Try The Kneeling Lunge Stretch-While kneeling on both knees, move one leg forward until the foot is flat on the ground, keeping your weight evenly distributed through both hips (rather than on one side or the other). Put both hands on the top of the thigh, and lean forward to feel a stretch in your other leg. This stretch will affect the hip flexor muscles, and impact posture if too tight.
Achieve The Piriformis Muscle Stretch-While lying on your back with knees bent and both heels on the floor. Next, cross one leg over the other, resting the ankle on the bent knee, then gently pull the bottom knee toward the chest until you feel a stretch in the buttock. Or try a less strenuous version by; lying on the floor, then crossing one leg over the other and pull it forward over the body at the knee; while the other remains flat.
A real tragedy is accepting the premise; chronic lower back pain sufferers cannot master the control of their pain. Instead, we back pain sufferers are at the mercy of a predetermined destiny, a destiny we can work with and try to improve but has boundaries. Parallel to this faulty theory is pain devices. With pain devices, sufferers obtain relief from their discomforts, which leads to success in their pain management programs. Purchase a pain device for muscle relaxation and part of your home treatment program today.
Best Pain Relief Products
Chronic pain is a common problem in the U.S.A. the condition touches people of all ages and demographics. According to the Centers for Disease Control and Prevention, 1 in 5 adults, about 50 Americans reported hurting every day. Nearly 20 million sufferers reported pain so severe it limited their ability to work, socialize, and even take care of themselves and their families.
Research suggests that combining treatments is the key to lasting pain relief. Getting enough sleep should be your first goal for pain relief; although with chronic low back pain, getting enough sleep can be challenging. Consider developing strategies for better sleep, such as sleeping in a dark, quiet room and limiting the use of devices and caffeine before bedtime.
If you go to bed feeling good and wake up with back pain, perhaps a new mattress will solve your back discomfort. If your mattress is too soft, your spine will fall out of alignment at night; if your mattress is too firm, it will cause joint pressure in your hips, which will lead to pain in the lower back.
Low-impact exercises can reduce pain and improve mobility to move through the day. A quality home treatment program should include strength and stretching exercises tailored to your needs and abilities. Practice alternative home treatment methods such as regular walking and posture improvement programs, such as the Alexander Technique and the Feldenkrais Method, to help reduce pain and make movement easier.
With an array of massage guns available, you may find relief in the palm of your hand. With a portable massager, you’ll have a device that will warm your muscle tissue and increase blood flow to the area of discomfort. Because massage guns generate gentle pressure, they can reduce tight muscle tissue or soften scar-like tissue, which will elongate muscle fibers.
Hopefully, by learning alternative treatment methods, chronic low back pain sufferers can face the facts; and break with the illusions of conventional treatment methods. No matter how painful, we should trust our conscious minds and objective reality rather than look to something or someone else for guidance. Obtain your ultimate goal in a home treatment plan with the products and accessories needed to begin.
Mattress And Lower Back Pain
After a restful 8 hours of sleep, you should feel rejuvenated after you wake; and ready to face the day. If you ever wonder why do you sometimes wake up with stiff joints and a sore lower back. Unless you have known back issues, your morning aches and pains can be confusing and frustrating.
Some clues are apparent if your mattress is the blame for your back’s discomfort. If upon waking you feel back pain, but you can stretch to get rid of it within 15-30 minutes, then that is a clue your mattress may be the blame; also, if you wake up frequently or are tossing and turning to get to sleep, then that is a sign as well. Even if you don’t have back pain, your mattress needs a replacement every eight years.
It is likely; changing your mattress will do wonders for your back pain. Consider adding a stretching routine, do a few stretches before you go to bed and after you wake up to help with flexibility. It will also help to learn how to sleep in the best position possible. Experts recommend sleeping on your side with a pillow between your legs to support the hips and lower back. For less neck and back pain while you sleep, certain types of headrests will address this issue.
For a better rest and less back pain in the morning, think about getting a new mattress set. Satisfying rest is vital, and your mattress should improve your sleep, not worsen it. Choose these quality mattresses to alleviate your back’s discomforts and for your home treatment plan.
Your Home Treatment Plan
After finding the various alternative home treatment methods you desire, then you’ll be ready to blend together the responsibilities of your home treatment plan. If you haven’t yet started your home treatment for lower back pain, then intelligently read about the treatment methods. Home treatment breaks down into practices of purpose. After reading about the treatment process, you’ll understand how to practice for your specific purpose.
Get a pad of paper and a pencil, then merely list the principal reasons for your home treatment(this will be your treatment plan). Put out of your mind current traditional treatment methods, for your treatment plan will not have those complexities. Next, review your treatment plan, determine which practice you’ll choose for each reason listed. Decide what result you’ll like for each primary reason listed. For each reason, finish the sentence: This principle reason exists due to BLANK, then fill in the blank. Keep this process neat and organized. Finally, put together your treatment plan; this step is automatic, for you have already listed the principal reasons and defined your desired outcome.
Purchase the products and accessories needed for your treatment plan.
If you are interested in alternative home treatment for low back pain, I want to hear your feedback. What do you think of the quality of back pain treatment today? How can I help you develop a home treatment plan or improve your current one? Any comment you leave, I will respond to it promptly.