Get A Flatter Stomach Fast
If your sick of hiding your belly under baggy tops or buying your pants a size too big so your stomach won’t spill over the waistband? You’re not alone. The stomach is a major, if not the major problem area for men and women. I can’t tell you how often I’m asked for advice on how to achieve killer abs, flatten the mommy pouch or lose the love handles. If you really want to lose your muffin top for good or to finally try to score that six-pack, use these results-driven techniques and advice for helping you win the battle of the belly bulge once and for all. These exercises will bring blood and thus oxygen to these problem areas and I believe that this oxidization will help break down the fat.
The Side Elbow Plank
The Elbow Plank
This exercise helps stretch the triceps, upper back, abdominals and oblique’s. Bend to one side, while holding your opposite arm overhead. Then quickly stretch to the other side raising the other arm. This should be done in a controlled, continuous fashion for 10 stretches on each side of your body.
Eat the Right Foods
First, let’s get something straight, all processed foods need to go. Get rid of the potato chips, microwave dinners and definitely put an end to those fast food fixes. The sodium, preservatives and sugars alone will keep your belly looking bloated and defeat your efforts. Replace the junk food with whole, quality, organic foods that are packed with healthy nutrients, not preservatives.
Cut Your Sodium Intake and Up Your Water Intake
Bloating isn’t all in your head. It’s possible to carry extra water weight in your tummy. To beat the bloat, decrease your sodium intake to 1,500 mg a day and increase your water consumption. It’s easy to start monitoring your sodium intake by reading food labels. Limiting the amount of sodium you consume will help you reduce your water retention and look leaner in your clothes.
The Basic Crunch
There’s a reason why crunches are an oldie but goodie. They’re great at flattening your abs. Lay on your back and bend your knees, keeping your feet flat on the floor. As you exhale, draw your navel in and lift your shoulders off the ground. Inhale and release, but don’t fully relax your abs. Do this for 60 seconds.
Stand up straight with your legs shoulder-width apart and pivot your left hip out. Make your right foot perpendicular to your left, and draw the outside of your right hand to the inside of your right thigh. Move your left arm straight up into the air, and bend to the right, using your oblique’s. Then “windmill” your arms around to the opposite side. You can add dumbbells if you want more resistance. Do 15 reps on each side.
The Isometric Bicycle
Start off laying on your back with your hands behind your ears, pointing your elbows out. Lift your shoulders off the floor and move your right elbow to your left knee, keeping your spine connected to the floor. Hold this for 20 seconds and switch, finishing with a fast bicycle move. Do this for 60 seconds total.
So Now it’s up to you! If you follow these tips I guarantee you’ll start feeling and seeing results in no time! But it’s crucial to follow each step exact! Don’t cheat if your a beginner, you shouldn’t cheat at all. But for beginners, it’s really important to get your body use to the steps. They won’t work if you don’t get the right nutrients your body needs on a daily basis. Kick the fast food to the curve! Did you know that 80% of your results is based on how well you eat. So remember that!
The Best Back Pain Treatment
Exercise is a the top key element of almost any back pain treatment plan. Whether it’s completed at home or with a spine health professional, like our famous doc, Dr. Jason Hurst who specializes in spine health. For years he’s treated his patients with his exercise plan that targets the common causes of back pain. I can not praise this program enough, I always recommend it to all my friends and colleagues. His back pain treatment is by far the best back pain treatment today. After years of studies and great results with all his patients at all three facilities. He had to share it with the world, he was a guest on ABC and NBC for his award winning back pain treatment that caught the attention of everyone for it’s ground breaking results. Now you have the opportunity to get this amazing back pain treatment. With it’s three main components, aerobic conditioning, stretching, and strengthening. These exercises are the best to help relief the common causes of back pain. It’s a controlled, progressive program, with the goal of building towards a stronger, more flexible spine. If your dealing with back pain and have tried everything to get relief but had no luck. Trust me your in the right place, after you try Doctor’s Pain Relief Systems you won’t need anything else. It’s effective and helps relief back pain caused by the common causes of back pain, like disease or injury to the muscles, bones, and/or nerves of the spine.
Nerve root syndromes are those that produce symptoms of nerve impingement (a nerve is directly irritated), often due to a herniation (or bulging) of the disc between the lower back bones.
Sciatica is an example of nerve root impingement. Impingement pain tends to be sharp, affecting a specific area, and associated with numbness in the area of the leg that the affected nerve supplies.
Herniated discs develop as the spinal discs degenerate or grow thinner. The jellylike central portion of the disc bulges out of the central cavity and pushes against a nerve root. Intervertebral discs begin to degenerate by the third decade of life. Herniated discs are found in one-third of adults older than 20 years of age. Only 3% of these, however, produce symptoms of nerve impingement.
Spinal disc degeneration coupled with disease in joints of the low back can lead to spinal-canal narrowing (spinal stenosis). These changes in the disc and the joints produce symptoms and can be seen on an X-ray. A person with spinal stenosis may have pain radiating down both lower extremities while standing for a long time or walking even short distances.
Spondylosis occurs as intervertebral discs lose moisture and volume with age, which decreases the disc height. Even minor trauma under these circumstances can cause inflammation and nerve root impingement, which can produce classic sciatica without disc rupture.
Musculoskeletal pain syndromes that produce low back pain include myofascial pain syndromes and fibromyalgia.
Fibromyalgia results in widespread pain and tenderness throughout the body. Generalized stiffness, fatigue, and muscle aches are reported.
Myofascial pain is characterized by pain and tenderness over localized areas (trigger points), loss of range of motion in the involved muscle groups, and pain radiating in a characteristic distribution but restricted to a peripheral nerve. Relief of pain is often reported when the involved muscle group is stretched.
Noninfectious inflammation of the spine (spondylitis) can cause stiffness and pain in the spine that is particularly worse in the morning. Ankylosing spondylitis typically begins in adolescents and young adults.
Cauda equina syndrome is a medical emergency whereby the spinal cord is directly compressed. Disc material expands into the spinal canal, which compresses the nerves. A person would experience pain, possible loss of sensation, and bowel or bladder dysfunction. This could include inability to control urination causing incontinence or the inability to begin urination. If you experience get medical attention asap.
Many things cause back pain, even referred pain from organs also can. It’s always important to get diagnosed to be safe. Once your sure of what has cause your back pain then you’ll know what to do to help it. For diseases or injury to the muscles, bones, and nerves of the spine, Doctor’s Pain Relief Systems will be the best program you’ll ever find! To Learn more about The Best Back Pain Treatment go to Doctor’s Pain Relief Systems.
Back Pain – How to Prevent and Get Relief!
Your probably here because your suffering from back pain or you want to learn more about how to prevent it. Don’t be or become a victim of back pain. If your dealing with back pain or want to learn how to prevent back pain your in the right place. Cause here at Doctor’s Pain Relief Systems YOU come first. We want to give you all the resources that you need to help you become pain free and also to help you with your overall health! So in this article we are going to give you some pointers on how to prevent this awful illness, yes it’s an illness that affects nearly more than 26 million Americans who experience frequent back pain, and “approximately 80 percent of the population will have back pain at one time or another. It’s annoying, aggravating and gets in the way of being able to enjoy your life and daily activities. We have pain relief systems that have seen great results and also have been featured on ABC and NBC. We are here to help you so you can live a pain free life, that you deserve.
Protect your Back, Choices you make every day can help you prevent back pain. Just by lifting objects correctly, sitting properly in a chair at work, and seeking early treatment are all the steps you can take to protect your back. You can do a lot to prevent back pain from happening to you. Paying attention to ergonomics and understanding how your body fits and moves with and around furnishings such as desks and chairs at home and work is important, just like taking care of your body on a daily basis. Use caution when exercising or engaging in other physical activities, such as raking leaves, shoveling snow, and moving boxes. However fit you may feel don’t get to rushed to complete a task, pushing your body to do just one more thing when you are starting to feel fatigued can also result in back pain. Take a break! I promise it’ll still be there when you get back.
Lift Objects the Right Way
- Hold objects properly. When holding the item you have, be sure to just pick it up squarely in front of and close to you, with your knees slightly bent for balance.
- No twisting! Just as you can hurt yourself if you twist while lifting an object, you can cause back pain if you twist your body to move the item you just picked up. If you need to move an item from one side of you to another, do not twist to do so. Instead, move your feet and then slowly turn your entire body to face that direction, then put the object down.
- Use your legs. Bend at the knees into a semi crouch position with your back straight, then grasp the object you want to lift and use your leg muscles to lift straight up. Keep your torso and head facing forward. Many people bend over at the waist and try to use their arms or backs to lift an item, leading to back pain. Be sure to use your legs if you need to put the item back down again.
- Get help. If an object seems like it would be just too heavy or bulky for you to safely lift alone or you’re getting tired, ask for help before you try. It’s always good to be safe than sorry, especially when it comes to back pain.
Adjust Your Driving Posture
Sitting improperly in the car can hurt your back. You can prevent back pain while driving and riding as a passenger by:
- Sitting correctly. Adjust your car seat so that you have proper lower back support (or place a rolled towel or pillow behind your back) and your legs are slightly raised. Face forward.
- Use your seatbelt. Seatbelts prevent back injury, even in a minor wreck. Make sure you wear your seatbelt properly, with the lap and chest belts fitting snugly across your body. Pregnant women should make sure the lap belt fits perfectly under their bellies. The National Highway Traffic Safety Administration estimates that more than 40,000 nonfatal injuries (including back injuries) could be prevented each year if nearly all adults wore their seat belts when driving.
Change the Way You Sit in a Chair
Many people spend all day sitting at a desk and in their cars, and they can develop back pain because they aren’t sitting correctly. These tips can help you get more out of your chair
- Sit upright. For optimal back health, sit upright but relaxed with a slight, not slouched, arch to your back. Trust me I know how easy it can be to break that slouching habit. Your use to it, I have the same problem, but I assure you if you apply all of these tips you’ll feel better.
- Straighten your head and shoulders. Keep your head and shoulders upright and facing straight ahead, Limit the amount of twisting and turning around that you do from your chair.
- Support your feet. If you are going to sit for a while, use a footrest. it actually works wonders.
- Lower or raise your desk. Keep your desk or keyboard at the correct height and distance from your body, so that you are not forced to lean forward.
- Support the lower back. You will need some support for your lower back. Desk chairs designed with ergonomics in mind often have lower back support built in, otherwise you can use a rolled up towel, jacket, or pillow.
- Take breaks. Give your back a break, get up every hour or so to stretch and move around. Place your hands on your lower back and arch slightly for a nice back stretch.
Staying active helps reduce your risk of back pain just by:
Strengthening the back. Strengthen your core muscles to support your back. Include exercises that build abdominal and back muscles, like the exercises found in Doctor’s Pain Relief Systems.
Stretch. Learn specific exercises that will help ease tension in your back.
Controlling weight. Keeping your weight within a healthy range, limits the strain additional pounds can put on your back.
Maintaining overall fitness. Keep your musculoskeletal system strong and in its best shape.
Doctor’s Pain Relief Systems is your answer to back pain relief. It’s designed to strengthen and build your muscles that support your back and spine. It also helps control your weight, gives you exercises that’s also designed to stretch and ease the tension. We’ve also taken the 3 most common postural imbalances and created individual plans for each imbalance. So whatever your specific postural imbalance is you’ll now have an exact Blueprint to follow that’ll help eliminate your pain, not just temporarily but possibly forever! Don’t worry you’ll be taught to identify which imbalance you have. Many people have said this is their favorite part of the entire program because they finally know WHY they have been in pain for so long. Understanding this simple key can be very liberating! If your seeking relief from your back pain, take a moment to learn more about our pain relief systems. I promise we’ll make it worth your time. Also be sure to apply the tips on how to prevent back pain from happening to you. Trust me, if you’ve never dealt with back pain before, I highly recommend you take care of yourself and be careful. You do not want to have to go through back pain.
Degenerative Disc Disease – Great Facts and Treatments
For a patient who is new to , common questions often include:
- If I have pain from degenerative disc disease in my thirties, how much worse will it become with age?
- Will the degenerative disc disease become a crippling condition? Will I end up in a wheelchair?
- Should I restrict my activities? Can I still play sports?
- Will the disease spread to other parts of the spine?
- Will the degenerated disc(s) cause any permanent damage?
- What can I do to reduce the symptoms from a degenerated disc?
- Is surgery inevitable?
The most common symptom of Degenerative disc disease is pain and possibly radiating weakness or numbness stemming from a degenerated disc in the spine. While this may sound simple, many patients diagnosed with degenerative disc disease are left wondering exactly what this diagnosis means for them.
What you should know!
Degenerative disc disease is not actually a disease but a term used to describe the normal changes in your spinal discs as you age. Spinal discs are soft, compressible discs that separate the interlocking bones also known as vertebrae, that make up the spine. The discs act as shock absorbers for the spine, allowing it to flex, bend, and twist. Degenerative disc disease can take place throughout the spine, but it most often occurs in the discs in the lower back lumbar region and the neck cervical region.
- The changes in the discs can result in back or neck pain and/or:
- Osteoarthritis, the breakdown of the tissue cartilage that protects and cushions joints.
- Herniated disc, an abnormal bulge or a breaking open of a spinal disc.
- Spinal stenosis, the narrowing of the spinal canal, the open space in the spine that holds the spinal cord.
These conditions may put pressure on the spinal cord and nerves, leading to pain and possibly affecting nerve function.
What causes degenerative disc disease?
As we age our spinal discs break down or degenerate which may result in degenerative disc disease.
These age-related changes include:
- The loss of fluid in your discs. This reduces the ability of the discs to act as shock absorbers and makes them less flexible. Loss of fluid also makes the disc thinner and narrows the distance between the vertebrae.
- Tiny tears or cracks in the outer layer annulus or capsule of the disc. The jellylike material inside the disc nucleus may be forced out through the tears or cracks in the capsule, which causes the disc to bulge, break open rupture, or break into fragments.
These changes are more likely to occur in people who smoke cigarettes and do heavy physical work such as repeated heavy lifting. People who are obese are also more likely to have symptoms of degenerative disc disease.
A sudden acute injury leading to a herniated disc such as a fall may also begin the degeneration process. As the space between the vertebrae gets smaller, there is less padding between them, and the spine becomes less stable. The body reacts to this by constructing bony growths called bone spurs osteophytes. Bone spurs put pressure on the spinal nerve roots or spinal cord, resulting in pain and affecting the nerve function.
The Right Degenerative Disc Disease Treatment
Usually the goals of treatment for degenerative disc diseases are to rest and immobilize the area affected. This is done to give the soft tissues sufficient time to heal, as well as to decrease the inflammation in the supporting tissues and the affected nerve roots. Degenerative disc disease can be successfully treated with conservative, meaning non-surgical care consisting of medication to control inflammation and pain, steroid medications delivered either orally or through an epidural injections and physical therapy and exercise. Surgery is only considered when patients have not achieved relief over six months of nonsurgical care and are significantly constrained in performing everyday activities.
What you should know is the right DDD treatment is essential to relieving the pain of degenerative disc disease and is part of almost every treatment program for degenerative disc disease. Our degenerative disc disease treatment (Doctor’s Pain Relief Systems) has several great components like – Hamstring stretching, since tightness in the hamstring muscles down the back of the thigh can increase the stress on the back and make the pain caused by a degenerative disc worse. Hamstring stretching is always recommended to help relieve the pain and pressure. Back strengthening, where patients are taught to find their ‘natural spine,’ the position in which they feel most comfortable, and to maintain that position. Low-impact aerobic conditioning (such as walking, swimming, biking) to ensure adequate flow of nutrients and blood to spine structures, and relieve pressure on the discs. While it is common for patients to want to rest when the pain flares up, it is usually not advisable to rest for more than a day or two. I know it can be extremely uncomfortable to be active when dealing with this disease but I assure you it’ll get better with time. Stay active and keep great posture and I recommend Doctor’s Pain Relief Systems to strengthen, condition and relieve pressure on the discs and nerves that causes your DDD to flare up!
7 Exercises To Sculpt Your Buns To Perfection
Stability ball reverse extension
Tighten and tone your butt and a few other assets with these multi-muscle moves.
Your butt’s not the only part of your backside you should work. Strengthen the erector spinae, the muscles of the back, with this move for better posture—which means instant flatter belly.
How to do it: Lie face-down on a stability ball with hands and toes on the floor, hands below shoulders, and lower torso on top of the ball. Keeping legs pressed together and core engaged, slowly lift up legs until they are parallel with torso. (Avoid lifting legs higher than body, which will cause arching in lower back.) With control, lower legs to starting position. Do 15 to 20 reps.
This caboose-booster promotes healthier hip joints by stretching the hip flexors and strengthening the glutes, while at the same time challenging your core and tightening your triceps.
How to do it: Lie face-up with knees bent and feet flat on the floor about 12 inches away from hips, holding dumbbells. Extend arms, keeping wrists aligned with shoulders. With core engaged and spine in a neutral position, slowly tuck pelvis under, pushing into heels and lifting glutes and lower back off of the floor until hips are completely open at the top without arching back. Lower hips to hover just above the floor and bend elbows, drawing hands beside each ear. Extend arms and press up hips again. Continue, never letting hips touch the floor, for 12 to 15 reps.
Also known as quadruped bent-knee hip extension (and you thought “donkey kick” was odd), this tush-toner elicits a higher degree of muscle activation in both the gluteus maximus and gluteus minimums than many other commonly performed butt exercises, according to University of Wisconsin-La Crosse researchers. It also asks more of your hamstrings so you look even better from behind in mini-skirts, short shorts and swimsuits (we know the struggle—these are the best bikini bottoms for your body type).
How to do it: Get on all fours with knees below hips and wrists below shoulders. Keeping core engaged, hips and shoulders square to the floor, right leg bent and right foot flexed, slowly lift right leg until thigh is parallel with the floor. Lower to starting position. Do 12 to 15 reps, then switch legs to complete set.
Single-leg deadlift with single-arm row
This single-leg variation of one of the best lower-body strengthening exercises—the deadlift—also provides the back-sculpting (back fat is pesky—try these moves, too!) benefits of the single-arm row.
How to do it: Stand with feet together holding a dumbbell in left hand. Keeping core engaged, hinge forward at hips, lifting left foot off of the floor and extending leg behind you. Balancing on right leg, continue to bend forward and lower the dumbbell toward the floor, keeping hips and shoulders squared. Perform a single-arm row, drawing left elbow straight back until the dumbbell is in line with chest. Extend left arm and slowly stand up, returning to starting position. Do 12 to 15 reps, then switch sides to complete set.
Squat and squeeze
You won’t miss a single lower-body muscle when you blend a squat to hit your glutes, hamstrings and quads, with a calf raise and sponge ball squeeze to target your calves and inner thighs.
How to do it: Stand with feet hip-width apart, toes pointed forward and a small sponge ball placed between thighs. Keeping core engaged and spine neutral, hinge at hips, lowering down into a squat while applying gentle pressure to the ball. Slowly extend legs, rising up onto balls of feet, lifting heels for a calf raise, squeezing the ball at the top of the movement. Do 12 to 15 reps.
Single-arm SandBell swing
It’s hard to think of exercises that truly sculpt your entire body, but this one fits the bill and also improves grip strength and boosts aerobic capacity, all while torching some serious calories—as much as nearly 20 calories per minute, according to an American Council on Exercise study.
How to do it: Stand with feet hip-width apart holding a SandBell or kettlebell in right hand with an overhand grip. Hinge at hips, drawing the SandBell back between legs, then thrust hips forward, generating power from lower body to raise the SandBell to shoulder height. Once at shoulder height, release the SandBell momentarily mid-air, switching hands so the SandBell is now in left hand. Continue, alternating hands for 20 reps.
This step-up will perk up your butt, tone your thighs and give you strong shoulders to sexily top off strapless dresses.
How to do it: Stand facing a bench or step, holding dumbbells just above shoulders, palms facing in. Place right foot on the bench and push off left foot until both feet are on top of the bench. With elbows at about 11 o’clock and 1 o’clock, extend arms. Slowly lower dumbbells back to shoulders, then step right foot back onto the floor, followed by left foot. Repeat, starting with left foot. Continue, alternating feet for 16 to 20 reps.
Back Pain Treatments and Facts You Must Know!
Back pain is a common health issue today that affects at least eight out of 10 people. It’s a prevalent problem among Americans. In fact, statistics from the American Chiropractic Association reveal that at least 31 million Americans experience lower back pain at any given time.
The ACA report also says that:
- One-half of all working Americans admit to having back pain symptoms each year.
- Back pain is one of the most common reasons for missed work. In fact, it is the second most common reason for visits to the doctor’s office (next to upper-respiratory infections).
- As many as 75 to 85 percent of the population will experience a back problem at some time in their lives. In most cases, this pain is mechanical in nature – it is NOT caused by a serious medical condition, such as inflammatory arthritis or fracture.
Chronic back pain has become such a debilitating problem – and it’s costly, too. According to the ACA, Americans spend at least 50 billion dollars each year on back pain—and that’s just for the more easily identified costs! I cannot stress enough that preventing or treating disease is possible without the intervention of medications. The same is true for back pain. You only need to address the root cause of the problem by changing your lifestyle and the way you eat and move.
Conventional health care practitioners are quick to prescribe medications like non-steroidal anti-inflammatory drugs (NSAIDs), acetaminophen, and even opioids for chronic pain. But even if these medications can provide immediate back pain relief, their effect is only temporary – the pain will come back sooner or later and in some cases will cause hyperalgesia, or increased sensitivity to pain!
What’s more, medications touted to provide back pain relief are saddled with severe side effects. For example, NSAIDs, one of the most commonly prescribed drugs on the market, not only put you at a two- to four-fold higher risk of heart attack, stroke, and other cardiovascular problems, but may also cause:
- Severe gastrointestinal problems, like digestive tract bleeding
- Increased blood pressure
- Kidney problems
Be mindful that these life-threatening side effects of painkillers are not restricted to prescription NSAIDs like Celebrex, but may also come from over-the-counter drugs like aspirin, Advil, and Motrin. Opioid painkillers like OxyContin, which are also commonly prescribed for back pain relief, also have a highly addictive nature. In fact, opioids are among the most commonly abused prescription drugs today, and are a leading contributor to the increasing rates of fatal prescription drug overdoses. This is why back pain is now one of the primary reasons why so many American adults get addicted to painkillers.
The bottom line is that painkillers always come with risks. Unfortunately, if you consult your conventional physician about your chronic back pain, he will often prescribe a long-term treatment plan that may include anti-inflammatory drugs, muscle relaxants and possibly other types of pain medication or even anti-seizure drugs – a poisonous chemical cocktail that will put your health at severe risk!
If you are already suffering from chronic back pain or pain of any kind, you should understand that there are many safe and effective alternatives than prescription and over-the-counter painkillers, though they may require some patience. As a chiropractor I can assure you one of the best tactics to help treat back pain is to see a qualified chiropractor. Chiropractor Physiology puts great emphasis on your body’s innate healing wisdom and does not rely on “Band-Aids” like drugs and surgery.
The problem is that a lot of people ignore chiropractic care, thinking that it’s just “pushing bones into place.” However, there’s a whole lot more to chiropractic care. In fact, one of the basic foundations of this health system is “vitalism” – recognizing that the human body has an innate healing intelligence or ‘life force’ that guides and directs your body’s healing process. Qualified chiropractic, osteopathic, and naturopathic physicians are reliable, as they have received extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which lasts between four to six years. These health experts have comprehensive training in musculoskeletal management.
Many studies have confirmed that chiropractic management is much safer and less expensive than allopathic medical treatments, especially when used for low-back pain treatment. What’s more, researchers have also found that chiropractic adjustments may affect the chemistry of biological processes on a cellular level. Chiropractic care can affect the basic physiological processes that profoundly influence oxidative stress, immune function and DNA repair. This means that aside from addressing any immediate spinal misalignment that might cause back pain, chiropractic care can also help address, prevent and treat deeper dysfunctions in your body. If you live in Richmond, Virginia or outside the area. I recommend taking a trip to Integrative Health Spine & Disc Center, which is the largest Laser clinic in Virginia specializing in chronic pain conditions. For several years now Dr. Hurst and his team have been helping thousands of patients get rid of their chronic pain utilizing the latest technologies that are available. Dr. Hurst has developed his own treatment protocol, Laser Vibe Therapy. Through the use of Laser Therapy, Spinal Decompression Therapy, Whole Body Vibration Therapy, and a specific stretching and exercise protocol that he developed for his patients.
Dr. Hurst is seeing results with his patients that are typically unheard of. Many of his patients are those who have been referred back and forth over the years from doctor to doctor without getting any real relief. Even with the odds stacked against him… Dr. Hurst is still getting over a 90% success rate with patients getting relief in just the first visit! You can also purchase his amazing Doctors Pain Relief Systems which is all Natural and Effective! It has exercises that helps strengthen the muscles of your spine. Exercises that are simple but powerful structural movements that help strengthen and realign your body posture and address the root cause of lower back pain, which is related to weakness and imbalance among your posterior chain of muscles that are caused by a sedentary lifestyle and too much sitting. It focuses on your core – the part of your body connected to your pelvis, whether above or below it. These include your hamstrings, gluts, and adductor muscles. It teaches all these muscles to work together through integrated chains of movement, which is how you’re structurally designed to move. Every exercise included lengthens the front of your body, which is over-tightened, and strengthens the back of your body, helping you stand tall and move with grace and flexibility.
This is your opportunity to final find a solution for your back pain. End your journey today with Dr. Hurst and his caring staff. No more medications, no more physical therapy and no more monthly payments and thousands of dollars down the drain. Find out why Doctor’s Back Pain System is different from all back treatments on the market.
11 Ways To Avoid Back Pain
If you’ve been dealing with a sore back, you’re not alone. Four out of five people experience back pain at some point in their life, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain in part because they’re overweight or sedentary.
The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:
1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension.
2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. Here’s help to get started on weight loss.
3.Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips.
4. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool — and switch feet every five to 15 minutes.
6. Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
7. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain.
8. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.
9. Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period — while driving, for example, take your wallet out of your back pocket.
10. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don’t need.
11. Forget about back braces. Various back supports are available, from elastic bands to special corsets. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.
If you follow the 11 steps given to you, you’ll be able to avoid a great deal of back pain. Most Back Pain is caused by us, lifting, working ourselves to death, lack of exercise and most important posture.
There are a lot of causes but I guarantee if you make some changes you’ll be able to feel a difference and avoid severe back pain. If your experiencing severe back pain, you’ll be surprised just how much exercise can help.
Check out our Award Winning all natural back pain treatment that responds to your back pain, treats multiple conditions that cause back pain and is unlike any other back treatment on the market.
Live a Pain Free Life – Best Back Pain Treatments
A typical response to experiencing back pain is to take it easy – either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
Doctor’s Pain Relief Systems has active back exercises that distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy. A regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain, and reduce the severity and duration of possible future episodes of low back pain.
Our Pain Relief System is effective and comprehensive, even though it targets the back it also works the whole body. The two main back exercises that are always advised to treat back pain are McKenzie exercises and dynamic lumbar stabilization. Doctor’s Pain Relief Systems is a balanced workout of back exercises that include a combination of stretching, strengthening, and low-impact aerobic conditioning. We recommend the Doctor’s Back Pain Systems in such cases. This natural back pain treatment will help relieve most of your pain if not all of it in just a few weeks. We understand what it’s like to deal with back pain. It can take a toll on your life and always in the way. The majority of therapies are only designed to help manage your symptoms, but they never help you keep the back pain away for the long term. So you get some relief… you get excited… but then the relief wears off… Sound Familiar?
That’s why the Doctor’s Pain Relief Systems is designed for you. This system will FINALLY be the only thing you will ever need to be back pain free for good! The reason this is possible is because we’ve taken the 3 most common postural imbalances and created individual plans for each imbalance. So whatever your specific postural imbalance is… you’ll now have an exact Blueprint to follow that’ll help eliminate your back pain, not just temporarily… but possibly forever! Don’t worry… I’ll teach you how to identify which imbalance you have. Many of our patients have said this is their favorite part of the entire program because they finally know WHY they have been in pain for so long. Understanding this simple key can be very liberating!
Learn why Doctor’s Back Pain Systems is a one of a kind back treatment that is rewriting chronic back pain.
Yoga – Giving You Sciatica Relief!
Are you dealing with shooting pains or numbness from Sciatica? Sciatica is a common type of pain affecting the sciatic nerve, a large nerve extending from the lower back down the back of each leg. Sciatica is due to compression and inflammation of the spinal nerves. A sharp pain radiates from the lower back to the leg and foot in a pattern determined by the nerve that is affected. It feels like an electric shock and increases with standing or walking. Sciatica usually affects only one side of the lower body. Often, the pain extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes. For some people, the pain from sciatica can be severe and debilitating.
Yoga can reduce the pain of Sciatica without meds. BELOW are Five of the best Yoga Poses that can help Sciatica and most common Back Pain! When doing Yoga, be sure to listen to your body. If a pose causes shooting pain, don’t do it. Yoga should never hurt. It can at times be challenging, but yoga should never hurt. The goal is to strengthen the area around the nerve without causing pain in the least invasive way possible. Start with some deep ujjayi breathing. Holding our breath tightens the muscles and if we fear pain, we’re even tighter. In order to allow the muscles around the lower back to soften, start by connecting with your breath this will release the fear that’s associated with the sharp pains of sciatica.
Note: Sciatica pain has the potential to get worse. Seek immediate medical attention if you have progressive lower extremity weakness, numbness in the upper thighs, and/or loss of bladder or bowel control.
Reminder, while doing Yoga relax and let Yoga do it’s job, releasing all the stress and help with your pain.
1. Bridge pose. Sciatica is often caused by tight hip flexors (from sitting too long), which “turn off” the large gluteal muscles. This is a concept called Reciprocal Inhibition, and it’s one factor that starts a cascade of reactions and compensations leading to the final injury pattern. Restore strength to the gluteus Maximus by doing 3 sets of bridge pose lifts, holding for 5 breaths each. Too easy? Alternately lift one foot at a time off the ground while you maintain the lift.
2. Runner’s lunge (dropped knee). Stretch out those pesky hip flexors with this variation of runner’s lunge. Shift your body weight forward, and increase the stretch through the front of your rear thigh by scooping your pelvis under and up (posterior pelvic tilt).Check that your front knee is aligned over your front ankle; if it’s travelled too far forward in order for you to feel that stretch in the rear leg, scoot your rear knee back a few inches and re-do the stretch. Holding a static stretch like this for 30 seconds is long enough to allow for muscle relaxation and restoration of the normal muscle length.
3. Warrior 3. This pose challenges your balance and increases glute strength on the standing leg. When you raise your right leg, your right hip should stay even with your left (don’t allow it to turn up toward the sky!). Spinning your right foot such that your toes point to the floor can help guide you into the correct alignment. Arms can reach forward, or rest your hands on your hips if the full version is causing your form to collapse.
4. Pigeon pose (or Figure 4 stretch). Pigeon pose allows for deep relaxation and stretching of the gluteal muscles, specifically the deep external rotators. NOTE: If you have an entrapment of the sciatic nerve at the piriformis or at one of the lesser recognized external rotators, this stretch may actually aggravate your sciatica, and should be avoided until you’ve visited an Oakland sports chiropractor who specializes in sciatica. Non-surgical treatments such as Active Release Techniques (ART) are performed by specially trained Oakland chiropractors, and can reduce this nerve entrapment. Figure 4 stretch is an alternate version of pigeon that may be performed lying on your back, and which is often less strenuous on the knee joints. With bent knees and soles of feet on mat, cross your right ankle over your left knee. Thread your hands through and grasp the back of your left thigh. Guide that thigh into your chest to deepen the stretch. Dorsiflex both of your ankles to protect your knees!
5. Frog stretch. Frog movements help restore internal rotation to tight hips. The trick to frog pose is to have adequate padding for your knees, so grab a blanket or an extra yoga mat. From an all-fours position, spread your knees as wide as you can, shins and feet in line with your knees. Lean forward onto your forearms, and then shift your weight forward and back and work into any tight spots you find. Go slowly and gently, and only stretch into the range that feels comfortable and safe.
New Chronic Pain Treatments-Your Road To Pain Relief
New chronic pain treatments have made it possible to find pain relief for chronic conditions. Remember how you were treated for chronic pain a few years ago? Just a few short years ago, chronic pain was thought to be a “all in your head” condition. For decades, those who suffered from chronic pain didn’t have many options. Often, you were treated poorly if treated at all. If you were lucky, you’d find a compassionate doctor that would prescribe pain medication or some type of effective physical therapy without making the pain worse. The good news, chronic pain is now viewed as a condition that needs treated. Chronic pain patients no longer have to suffer from conditions such as degenerative disc disease, sciatica, pinched nerves or osteoarthritis.
Chronic pain treatments have made big leaps in the past few years and it’s your right to know that you have options. It’s true that we do offer our own chronic pain treatment. We also take the time to evaluate chronic pain treatments and test them to ensure that anything we offer you is effective and trust worthy. It took us over 4 months but we’ve come up with a list of great chronic pain treatments that could benefit your life greatly. Not only that, these chronic pain treatments have been proven to be effective at helping chronic pain. We understand that a proven track record is important to you as a consumer.
We have several chronic pain treatments that can help you relieve and end your back pain. One good chronic pain treatment is the Doctor’s Back Pain Systems. This back pain treatment was developed by Dr. Jason Hurst. This natural pain system has already helped thousands of men and women relieve and end their back pain. This is the exact same back pain treatment that Dr. Hurst used to end his own chronic back pain. It consist of a series of specific exercises and stretches that will finally help you end your back pain. Dr. Hurst invites you to watch his free webinar explaining the power and techniques of this back pain system that has been praised by medical professionals around the country. This treatment can also help with neck pain and hip pain.
Another popular back pain treatment is Nubax Trio. Nubax Trio has also helped thousands of men and women relieve their back pain. This back pain treatment can help you maintain a healthy and flexible back. By suspending your body over a common pivot point, whilst being held symmetrically at either end of the back, a stretch is created as gravity gradually forces the waist and the shoulders apart. Rather than hanging upside down in an unnatural and potentially dangerous position as with using inversion therapy, the Nubax Trio provides a patented lever action that stretches the lower and mid back to relieve disc pressure and promote self-healing in a horizontal position, rather than vertically.
One natural back pain system that’s received high praise is Teeter Hang Ups. Teeter Hang Ups have several great benefits. Most importantly, it’s going to help you relieve your chronic back pain. This back pain system relaxes muscles, rehydrates discs realigns and reduces pressure. This back pain treatment has helped millions, yes, millions of men and women that suffer from back pain just like you. Teeter Hang Ups can relieve your back pain within seconds. We also see that Teeter Hang Ups also help with chronic pain in the shoulders, hips, neck and knees.
Another chronic pain treatment that we highly recommend is Doctors Orthotics. As one of the nations leading orthotic laboratories for the manufacture of running, walking, sports, and dress orthotics, we have helped thousands of people with their foot problems to achieve their maximum endurance in standing, walking, and running. Although we didn’t invent foot supports we have developed a unique system that will enable you to have the benefits of custom orthotics at a fraction of the cost. Physicians have prescribed orthotics for many years and patients routinely paid $400, to $500, to $600 or more for the examination, fitting, and the actual orthotics themselves. But now Doctors’ Orthotics makes it possible for you to buy factory direct and save hundreds of dollars.
This treatment can be effective for chronic pain and many other conditions. I want to recommend The Tapping Solution. The Tapping Solution is all about living a healthy life, one without stress and anxiety. Why would you offer this as a chronic pain treatment Dr. Hurst? Don’t forget, I suffered from chronic back pain for more then a decade. I know from experience that chronic pain can lead to depression. The Tapping Solution is self-healing and I’m not asking you to believe in anything. I only ask for you to try it and experience the positive elements it will bring in your life. At the least, read up on it and see what others are saying.
Bodylastics is not specific to chronic pain but studies have shown that exercise can be very beneficial to relieving chronic pain. Bodylastics offers resistance band gym systems that can stand toe to toe with the large bulky home gym machines. Resistance bands systems can help you to make amazing changes to your body. Bodylastics can help you strengthen your back, shoulders, neck, arms and legs. All of these are common areas for chronic pain. This unique system is both affordable and effective.
You have to be open minded with chronic pain and chronic pain treatments. If you’re one-sided, you won’t receive the full benefits. The media has taught us that you can get better without medication and that can be further then the truth. Studies and test have proven that alternative medicine works and can be very effective. All of these chronic pain treatments have been proven to be effective at reliving chronic pain. If you keep an open mind and you give them a try, I guarantee that these treatments will help your pain.