FitSugar

Yoga Proven to Ease Back Pain

FitSugar — Tue, 08 Sep 2009 12:30:35 -0700

If you suffer from chronic back pain, grab a mat and head to the nearest yoga studio. New research funded by the National Institute of Health found taking regular yoga classes helps reduce pack pain and improves your mood and your ability to move. After 12 weeks, those in the study who took 90-minute yoga classes twice a week experienced a 42 percent reduction in pain and also reduced their intake of pain medication. Researchers also found that practicing yoga regularly decreased symptoms of depression by 45.7 percent.

About three quarters of the US population has issues with back pain, and more than $34 billion is spent on medical costs aimed at getting relief. If you suffer from back pain and have tried chiropractors or medication with no luck, it's time to give yoga a try. It increases flexibility and mobility, improves posture, and strengthens the core muscles. Aside from the physical benefits, yoga also reduces stress, improves your self confidence, and lifts your spirit. It's recommended you stick with a regular practice for at least 24 weeks in order to start seeing major improvements.

Tell me, have you tried yoga for its health benefits?

Favorite Excuse Not to Bike: It Hurts My Back

FitSugar — Wed, 05 Aug 2009 10:00:15 -0700

I could talk about biking all day. Not only is it a great cardio workout, but it's also a great way to get around. I've heard some people say biking isn't for them because it causes back pain, so here are some tips for keeping your back happy while pedaling about town.

Bring your ride to a bike specialty store for a bike fitting. They'll check the frame size, the height of your seat, and the height of your handlebars and adjust them all to fit you.
Relax your shoulders away from your ears to relieve tension in your neck and upper back. Also keep a slight bend in your elbows so they can act as shock absorbers.
Check your posture while riding. Your spine shouldn't be in an upright position. If your torso is straight up and down as if you were standing, it doesn't allow any give when you hit road bumps, so your vertebrae will jam together and aggravate existing back pain. So aim for a slight arch like a hill, not a sway back like a smile.

For other helpful tips, read more.

Try clipless pedals. They'll allow you to use all the muscles in your legs, and will also prevent your toes from pointing out, which can cause back pain.
Learn to use your gears. Switching to lower (easier) gears when climbing hills will take the pressure out of your back and legs.
Take breaks from sitting on your saddle and stand on your pedals, especially during long rides. I call these "booty breaks."
If you have a back injury or chronic pain, a traditional bike may be putting pressure on your vertebrae. So try a recumbent bike, where your torso is reclined.
When you strength train, be sure to do exercises such as squats and lunges to strengthen your quads and hamstrings. The stronger they are, the easier biking will be, and the less strain it will put on your lower back. Don't forget the core work, either!
Stretch after your ride. Target your lower back, hamstrings, and hips.

You Asked: Why Do I Get Back Pain During My Period?

FitSugar — Tue, 19 May 2009 12:00:00 -0700

Dear Fit,
During my period, I get very uncomfortable lower-back pain, like a dull ache. I used to think this was just me, but I recently spoke to another female friend who says she gets the same pain. I'm sure it has something to do with everything going on down there, since it often comes with cramps, but why exactly does this happen? Any tips for treating it?
- Oh My Aching Back

Period pain is no fun, but you're correct in thinking that your lower-back affliction is not uncommon. To understand the causes and get some tips, read more.

Lower-back pain during your period is caused by the same conditions that cause cramps; front or back, both symptoms fall under the heading of primary dysmenorrhea, which is really just a fancy name for cramps.

Dysmenorrhea is caused by an excess of prostaglandins during your cycle. These chemicals, produced in the uterine lining, cause your uterine muscles to contract so that you can shed your lining each month, and that's what leads to cramps. Those same contractions are also causing your back pain, since they can radiate pain from the abdomen to the back and even the thighs.

Chances are, if you've always had similar menstrual symptoms, it's nothing to worry about. But see a doctor if you're incapacitated for more than a few days a month or if you've noticed a sudden change in your symptoms. Meanwhile, you can ease the back pain with over-the-counter anti-inflammatory drugs, such as ibuprofen, or with a warm bath, a heating pad, or even through exercise.

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Pilates For the Pain in Your Back

FitSugar — Tue, 03 Feb 2009 08:00:00 -0800

After living with chronic back pain for years, I tried Pilates to help ease the pain. It worked wonders. I had a conversion experience and became a Pilates instructor, proselytizing the benefits of neutral spine and a strong core. Looks like science is backing me (pun intended) on this - research out of Canada found that a Pilates program helped decrease low back pain significantly more than using typical medical treatment. The Pilates equipment-based therapy not only decreased pain, it improved daily functionality as well. When following up a year later, which is important when dealing with chronic back problems, the Pilates participants had maintained their physical improvements.

The Pilates method teaches spinal stabilization while safely increasing spinal flexibility. Plus, it is an excellent form of strength training. I believe wholeheartedly that working with a certified Pilates practitioner is the way to go if you are trying to get out of pain. Although the private sessions are expensive, the payoff is great: less pain and more strength. Once you learn how to engage those deep abs and work your core, there is no going back to back pain.

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Have You Ever Seen a Chiropractor?

FitSugar — Mon, 02 Feb 2009 04:30:00 -0800

Chronic back pain is such a common ailment, and it seems like many people see a chiropractor to re-align their spine to get relief. Aside from general aches and pains, I know a few people who also see one for other conditions like asthma and digestive issues. They believe that health of the entire body is determined by the health of their spine. I have been adjusted to deal with upper back and neck issues, but don't see a chiropractor regularly. But I was wondering . . .

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You Asked: Biking and Back Pain

FitSugar — Tue, 16 Sep 2008 05:30:00 -0700

You're asking and I'm answering . . .

Hey FitSugar,
I am an avid biker and cycle almost everyday. But lately I have been getting terrible back pain. Could improper posture while riding cause this? And if so how should I sit?
- Biker Chick

I think biking is a great form of exercise and transportation, but not if it is killing your back. I think the issue could be three fold. To see what I think you can do to reduce your pain, just read more.

The first thing to check is your bike fit. I am wondering if you adjusted your bike in any way recently because slight adjustments can create serious changes in your body mechanics. Raising the seat too high could cause some serious back pain. Adjust the seat of the bike so when pedaling your knee is just shy of being totally straight on the down stroke. Have someone look at you from behind while you ride to make sure you are not rocking your pelvis side to side as you ride. For more tips read How to Fit a Bike. You can also have your bike adjusted professionally at most bike stores.

Another culprit of back pain could be your posture. Like sitting and standing, you shouldn't slouch when you are riding. Don't round your back, but keep the spine long and straight. Tip forward from your pelvis to reach your handlebars rather than bending at your waist. Your shoulder blades should not be up by your ears either.

Your back might also be weak and the ligaments lining the spine could be aching from being in an overstretched, rounded position. While biking, it is good to put a little tension back into the stretched ligaments by occasionally exaggerating arching your back. While riding, I often hyperextend my spine by doing the arching half of the popular yoga warmup cat and cow. Off your bike you should do back strengthening and core exercises. Nothing feels better than doing some back extension moves on an exercise ball after getting off a bike, or post spin class. I also have found that the Superman exercise, which requires no equipment, can really help to strengthen weak backs and alleviate back pain. It is important to stretch your legs - quads, hamstrings and calves - after riding. Try this piriformis stretch when you are out riding, it can help reduce back pain as well.

Hope my answer helps you get back in the saddle again.

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Stand Tall to Ease Back Pain: Alexander Technique Works

FitSugar — Mon, 25 Aug 2008 03:00:00 -0700

I have spent many a Pilates session teaching clients with severe back pain how to stand, sit, and walk. In these sessions, I have borrowed elements from the Alexander Technique. Learning basic body mechanics while unlearning bad postural habits seemed to help these clients out of pain, and now I have science backing me up on this.

New research from the UK found that patients with chronic back pain treated with the Alexander Technique had many more pain-free days than back patients treated with pain medication or massage.

Alexander patients experienced just three days of back pain a month compared to 14 days a month of pain experienced by patients who received massage, or 21 days of pain experience by patients using pain medication. The Alexander patients had 24 sessions to create this reduction in back pain, but retraining your body does come at a price. Private Alexander sessions come at a high price, upward of $80 for an hour lesson.

If you are interested in trying Alexander, you can find a teacher here. If you are in chronic pain, it might be worth investigating. Some practitioners offer group classes, which are considerably less expensive, or you can buy packages of classes for a reduced price.

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Favorite Excuse Not to Run: It Hurts My Back

FitSugar — Wed, 06 Aug 2008 13:00:00 -0700

For some women, running hurts their knees, shins, or chest, but another common complaint is back pain. Your back can either hurt during a run, directly afterward, or even the next day. Back pain can make it hard to sleep, walk, work, or sit at a desk, and it will definitely make you never want to run again. Here are some tips to help prevent back pain while running:

Check your posture. Make sure your shoulders aren't way forward over your toes, or way back past your heels. Your shoulders should be directly over your hips, which will help prevent back pain, and will also ensure that your lungs can expand and contract fully without any restriction. If you're not sure if you have correct running posture, have someone watch you or videotape you while you run.
Running on completely unforgiving concrete sidewalks can certainly hurt your body. Avoid the sidewalk and opt for the dirt roads, a track, or asphalt instead.

To find out what else will help, read more.

Your sneakers should be fairly new and should offer you the specific support your feet need. Talking with someone at a sneaker or running store will help you find the right type of sneaks.
Ease into running. No one said you had to power through a 60-minute run on your first try. You'll need to train your muscles first, so start off doing intervals. Run five minutes, then walk for one minute. As your body feels stronger, you can build up to running for longer periods of time.
Stretching is a must, so spend extra time focusing on your hips, hamstrings, and lower back. Try these five stretches to prevent pain.
If your muscles feel tight, take a warm shower to relieve muscular tension.

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Meditate With Soft Buns

FitSugar — Fri, 16 May 2008 14:30:00 -0700

If you're into meditation to relieve stress, lower your blood pressure, and improve your posture, then your buns are going to love this. Since it's difficult to sit on a hard surface for an extended period of time without your back aching and your cheeks going numb, you need to sit on something that offers a little support. The bun-shaped Soft Buns cushion ($34) cradles each cheek so you can sit comfortably for longer. It also helps to align your shoulders with your hips to help restore the natural lumbar curve in your spine, which will help to prevent back pain.

Not only does this firm cushion have a convenient handle for easy carrying, but it also comes with a free 60-minute Yoga For Back Care DVD with Rodney Yee. Order this kit through Gaiam.

Bike Riding and Back Pain: Part Two

FitSugar — Tue, 18 Mar 2008 13:30:00 -0700

Now that you have your bike set up to fit you to further prevent back, shoulder, and neck pain, you want to ride your bike correctly. These tips should help you have a smooth, pain-free ride.

Check your pedaling technique. If you glance at your knees while pedaling, they should be going straight up and down. Try to keep them from pointing out to the side as you pedal as this will make you pedal slower, could injure your knees or hips, and could be causing low-back pain.
Have good cycling posture. Your back should be slightly arched up like a hill, not swaybacked with your tailbone sticking up. This slight arch will allow you to engage your abs, and is also necessary when you hit bumps in the road. Your back will arch up a little more to absorb the shock. If your spine was arched down, hitting bumps would cause your back to bow in even more, which can cause low-back pain.
While pedaling, make sure not to have your bike set on a gear that makes pedaling really difficult. Switching to an easier gear could ease your back pain.
Be mindful of your shoulders. Consciously remind yourself to relax them away from your ears. Scrunching them up will cause tension, which in turn can cause neck and upper-back pain.

Want to see what else may help ease your back pain? Then read more.

Also make sure that your elbows have a slight bend in them to allow them to act as shock absorbers. This can relieve tension in the shoulders and upper back.
Wear the right sized helmet. One that doesn't fit well can wobble and cause neck pain.
Even though bikes have saddles so you can sit, periodically stand since sitting for long periods of time can make for a sore lower back.
Once your ride is over, be sure to stretch out your hips, hamstrings, and lower back.