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Sciatica & Back Pain – 7 Simple Things You Can Do To Stop It
 by: Chris Galloway

The Good News

The good news is that by doing the right back exercises in the right way, you have a great chance of stopping your sciatica and back pain and keeping your back healthy and strong.

Even if your back already hurts, or is strained, there is a good chance that you can make it better.

(Note: If you’re sick, or your back really hurts and you think you’ve injured yourself, make sure you see a health practitioner first.)

The Not-So-Good News

If you don’t exercise reasonably regularly, especially as you age, the muscles supporting and surrounding your back will eventually get weak and stiff.

Then these muscles won’t be able to work well enough when you most need them to – when you put a strain on your back.

This means it’s much more likely that your will injure your back when you do place a strain – even a small strain – on it.

Your back can get injured from an action as simple as reaching for something on your desk, or from a more obvious strain such as lifting something heavy, especially if your posture is bad as you do it.

Why Back Problems Tend to Hang Around

Your back is a complicated mechanical system with many moving parts. This is why the condition of the surrounding muscles is so important in supporting it and holding everything in alignment.

Studies have shown the muscles that provide support to your back behave differently to other muscles.

The key difference is that they are slower to automatically “switch back on” (i.e. return to their previous level of function) after an injury or a strain.

Unless they are triggered by exercise, they can take a long time to return to their previous level of function.

Worst case without the right exercise, they may never return to full function and so your back doesn’t get the support it needs.

When these supporting muscles are working properly, they respond to signals from your brain by clenching or bracing fractionally before a strain impacts your back.

This means your back is supported as the strain arrives and so the chance of (further) injury or strain is reduced.

When this mechanism is not working properly and the muscles don’t trigger, your back is left unsupported and thus you are more likely to re-injure or strain your back.

This is why back problems can be so difficult to get rid of once you start having them and why you can suffer from recurring back problems.

This is also the reason regular exercise is so important – it helps to keep your supporting muscles active and able to do their job.

7 Simple Things You Can Do To Help Your Back

1. Stand upright and pay attention to posture – don’t slouch.

2. Sit upright at your desk with your lower back slightly curved. Don’t slump in your chair or hunch over your keyboard. Set your workstation up correctly – screen at eye level.

3. Change your position frequently. Get up and walk around every 20-30 minutes even if it’s only for 30 seconds.

4. Eat healthily and manage your weight. Extra weight, especially around your waist, strains your back. A simple diet with a good selection of fresh foods is one of the keys to overall health.

5. Do specific back strengthening exercises. (Find out about the Better Back System).

6. Also exercise to strengthen your stomach and ‘core’ muscles which help support your back.

7. Push rather than pull heavy objects. If you’re lifting something heavy, use your leg muscles and hold it close to your body. Don’t bend over and strain your back.

We recommend the Better Back System which you can try this at home to see if it works for you without any risk. It uses a set of special exercises that you can do at home in about 5 minutes a day with a 97% chance of success and without having to trek to the gym, or fill your cupboard full of equipment.

There’s no mystery really! When you take action on a few key things, you’re on the road to a better back, ending your back pain and sciatica and ensuring good health.

About The Author

Chris Galloway

The author’s back has put up with fifty years of football and falling off bikes, among other things. Read his tried and tested exercises for a healthy back without pain and without medication at http://www.sciaticacenter.com.

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Symptoms of sciatica are pretty simple as in most cases it starts with pain in the lower back region. The ailment starts mildly and then grows into an intense pain. This lowers down from the back through the buttock region and also carries down to the leg. Some sciatica patients also refer that their leg ache is worse than their back ache.

In case of severe acute sciatica, people feel the pain even after prolonged sitting or standing. They can not walk long and also have great trouble while getting up from a seated position. This suffering also worsens when you cough or sneeze or laugh as even a small bowel movement would results in the damage of the compressed nerve roots. Apart from these people suffering from sciatica also notice weakness in their foot or leg and also suffer from ankle ache. In cases of acute sciatica this weakness may be felt more intensely and so does the pain.

Some people ignore these symptoms as these are very similar to other muscular pains that may be caused due to stress in other muscles. But when it is left undiagnosed for long, this may lead to severe conditions that require surgery in the first place. So it is often advised that you must consult a physician once you realize these symptoms. Earlier diagnosis of sciatica can help one to get rid of that easily as there are lots of exercises and massage therapy that can soothe your muscles and calm down the pain. There are also anti-inflammatory medicines that can be used if there is a swelling in your sciatic nerve and you can’t resist the hurt. There are also lots of home remedies that you can adopt in your home to relax your muscles and add more strength to them.

There are some “Best exercises to relieve sciatic nerve pain”

Click here ==> http://remediesofbackpain.blogspot.com/2008/08/simple-and-best-exercises-to-relieve.html to know more about exercises for sciatica.

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