Simple movements are a fantastic therapeutic approach to lower back pain relief. By movements, we are referring to non-stationary actions such as walking, gentle stretches, gentle twisting, etc. If your lower back pain is due to muscular issues, movement typically helps you feel better. While on the other hand, if your pain is due to a structural issues such as a herniated disc, spinal stenosis or nerve entrapment, you may need advanced recommendations from a back health specialist to ensure that you are provided the right ones.

An example, movement can help when you lower back pain is coming from weakness in the gluts. Rotational activities or movements seem to help alleviate the pain and tightness temporarily and provide pain relief. The reason your lower back feels better is because the gluts will slightly stretch. Your gluts are one of the key essential muscles responsible for rotation. When you activate your gluts through movement it causes them to shorten and become more active and engaged causing the opposite tight muscle group to lengthen and decrease the stress on your spine.

Movement helps improve the blood flow throughout the body and especially to the area of discomfort or pain. Improved blood flow is a key feature in healing because it starts to bring healthy blood and nutrients to the area of pain and irritation. It makes a natural flushing of the tissues to start and promote the healing process. Movement also helps with the releasing of endorphins, your body’s own natural pain killers.

Right movements can be extremely beneficial in healing process. Choosing the right movement, the duration of time while performing the movement and how many times a week to perform the movement is extremely vital. The longer you stay inactive, in bed or confined to a chair for hours, the slower your recovery tends to be. The body is designed to go and if you can choose the proper movements, you can help yourself heal quicker.

You can get a free “Personalized-For-You” Back Pain Relief Guide complete with pain stopping information at http://www.StopsBackPainNow.com

Martin Schneckenberger is the head Physical Therapist and Back Pain Specialist for the Spinal Wellness Research Center. The goal of the Spinal Wellness Research Center is to permanently relieve clients’ back pain through a series of education and application. We strive to help others learn the root rather than the cause of their problem so pain can be addressed and relieved at its core.

You can find out more information on upper, lower and middle back pain relief, as well as other helpful information at our blog at http://www.stopsbackpainnow.com/blog

When you suffer from lower back pain, the simple act of breathing can hurt. So it is not uncommon for back pain sufferers to prefer to take it simple until the pain subsides. But being sedentary for more than a small period of time will only lead to lost flexibility, weakened muscles, and more back pain. Exercises can relieve pressure on the back, and place you on the quick track to recovery. Here are some gentle exercises you can do at home relieve lower back pain. Knees-to-ChestLie on your back with your knees bent, and your feet planted on the floor. Place both of your hands behind one knee, and gently bring the knee up to your chest. Hold the stretch for 30 seconds before returning the leg to the starting position. Repeat the movements with the alternating leg. This exercise opens the disc space in the back and relieves pressure on the nerves. Chin-to-ChestStand up tall, and slowly bring your chin toward your chest until you feel the stretch in the back of your neck. Hold your chin to your chest for 30 seconds, and repeat. Stretching the neck area is vital to provide pliability to the spine, and reduce the stiffness in the neck that often accompanies back pain. Spinal TwistLie on your back with your knees bent, feet on the floor, and your arms stretched to the side. Gently let your knees fall to the right side, and hold for 20 seconds. Slowly straighten your top leg as far as you can, and hold for 20 seconds. Return the right leg to the bent position, and then go your legs back to the starting point. Repeat the movements on the alternating side. Spinal twists add flexibility to the spine, and increase its range of motion. This reduces the risk of injury to the back when you’re twisting, and bending. Low Impact Aerobics and WalkingThe muscles in the back, abs, glutes, and thighs all work to support, and stabilize the spine. So it’s vital to keep the body in tip-top condition. Low impact exercises such as walking and aerobics provides overall conditioning of the muscles, speeds recovery time, and reduces the risk of future back injuries. Ill-fitting footwear can contribute to low back pain by throwing off your center of gravity, and compromising the spine. So whenever you walk or do aerobics, wear comfortable shoes that support your feet properly. Swimming and Water ExercisesSwimming and other water exercises can strengthen the back muscles, reduce back pain, and increase flexibility. Water exercises are ideal for arthritis sufferers with back pain because the buoyancy of water eliminates stress on the joints. In addition to using gentle back exercises to reduce low back pain, adhering to proper lifting techniques, practicing proper posture, avoiding positions that compromise the spine, and sleeping on a quality mattress will reduce your risk of future back injury. Some exercises such as sit-ups, leg lifts, standing toe touches, and lifting heavy weights will only aggravate low back pain and should be avoided. If you have existing pain in your back, talk to a back pain specialist to see what type of exercises are best for your situation.