E book 24447_39360187 pain relief for your back edited

Pain Relief Techniques For Your Back

Preface / Introduction

Elizabeth English
CALL NOW For your FREE INTERNET MARKETING CONSULTATION!
Worth $100
YES! YOU CAN MAKE MONEY ONLINE NOW!
I AM Standing By For Your Call - 24/7 - 365.
315-668-1591 or Skype - lizenglish18 24/7 Support

I know first hand about back pain, I have been trying to find relief since 1982. I have tried everything
and anything to relief the pain. Even with twelve major surgeries. I have put together this ebook on
different techniques to relieve back pain so hopefully you can relieve your pain with out suffering as
long as I have. Enjoy!

Table of Contents
1. 25 Natural Ways To Relieve Back Pain Today
2. Back Exercise - Lower Pain Relieve Techniques - For Your Back
3. How To Relieve Back Pain Naturally
4. Learning How To Relieve The Pain Of A Sore Back Is Not Hard
5. Learning To Relieve Lower Back Pain


25 Natural Ways To Relieve Back Pain Today

There are many more than 25 natural ways to relieve back pain, however this will be a good starting
point. The 25 natural ways to relieve back pain can be broken down in to several categories. The first
is stretching then strengthening and then by drinking and eating. The third area when looking at the
25 natural ways to relieve back pain is to use good posture when sitting and standing.
The first group of the 25 natural ways to relieve back pain will involve stretching. To do this you
will need to hold each position for 5-8 seconds and do not bounce or make any swift movements. Do
not move beyond the pain. If you feel pain, you need to stop.
Stretching Moves:
1. Lie face down on an exercise ball and move your shoulders forward slightly. 2. After sitting for
some time, stand and place your hands upon your lower back, then push your shoulders back and
hips forward. 3. Lay on the ground facing up. Pull one knee up towards your chest and then pull
your other leg up to your chest. 4. While holding the above position, twist the bottom half of your
torso to your left and point your knees to the 10 o'clock position, then point them to your right at the
2 o'clock position. Remember to hold each position for 5-8 seconds. 5. While lying on the ground
face up, bend your legs at the knees and place your feet flat on the ground. Slowly push up your hip
area until you form a bridge. The second group of 25 natural ways to relieve back pain includes
back strengthening. 6. Do Hindu style squats. This will strengthen your lower back so that you are
able to deal with every day rigor. 7. Do sit ups. Sit ups strengthen your abs but also takes the
pressure off of your back muscles. 8. The Superman position. Lay face down and lift your upper
torso and legs so that your body forms a bowl and hold the position for a few seconds. 9. The
Reverse Fly. Lean over at about 90 degrees, use a 5- 10 pound weight in each hand, then raise both
arms straight out. 10. Opposite arm and leg raise.Get on all fours, extend one of your arms
completely and then raise the opposite leg and then switch to the other arm and leg. Eating And
Drinking To Rellieve Back Pain: 11. Drink lots of water. 12. Avoid too much sugar and carbonated
drinks. 13. Eat vitamin B-12 rich foods. 14. Increase your calcium levels. 15. Eat foods that are rich
in magnesium. Good Posture While Satanding or Sitting:
16. If you sit for a long time use some type of lumbar support for your lower back. 17. If you are
sitting or standing sit with your back pushed toward your tummy and your shoulders pushed back.
18. When standing or sitting prop a foot on a step stool. 19. If you have to stand for a long period
keep your chest elevated,shoulders pushed back and your body straight to the ground. 20. If you
have to sit at a desk for a long time, raise your computer monitor to a higher setting so you do not
have to look down. Be sure to keep your head level. The fifth and final group of 25 natural ways to
relieve back pain involves moving. 21. If you sit for long periods, lean to the right and left. Make
http://www.LizsWorldprofit.com Copyright Elizabeth English - 2012 4 of 9

sure to keep adjusting yourself. 22. Walk more. Walking strengthens your back muscles. 23. Bend
down to touch your toes. 24. Be sure to move your head around. 25. Give yourself a giant hug. The
25 natural ways to relieve back pain that I mentioned are only a few suggestions, there are so much
more that will help with back pain.



Back Exercise - Lower Pain Relieve Techniques - For Your
Back
If you have lower back pain then lower pain relieve techniques will be the key to pain free living.
Proper exercise can help people relieve much of their back pain. The type of exercise that you
would do for your back is not typical of regular exercise. They are actually more like stretches
because they stretch out your back muscles. These type of exercises promote back and spine health.
Lower pain relief will be found when doing back exercises or stretches. If you have severe back
problems, you should check with your doctor to see if these exercises are right for you. Each stretch
should be carried out in a slow fashion with no bouncing. When you are stretching you should hold
it for about 8-10 seconds. When you stretch do not go past the point of severe discomfort. If you feel
pain, then you have gone too far and should stop. Try the following lower pain relief movements for
your back:
Knee to chest, pelvic tilt,hamstring stretches, bridge and lower torso rotation will help stretch your
muscles.
The first of the back exercise lower pain relief is called the pelvic tilt. This exercise will help to
strengthen your lumbar, abs and lower back. Start by lying on the floor face up. Bend your legs at
the knees so that your feet are flat on the floor. Imagine that your belly is being pushed to the floor
then flatted the lower part of your back. As you flatten your lumbar and lower back each time it is
considered a stretch. Your second lower back exercise is the knee to chest stretch. Start as you
would the pelvic tilt and slowly pull one knee towards your chest. As you do that your hip and lower
back will stretch. This is beneficial for the nerves that exit your spinal column area. Bring the one
knee to your chest and hold that for 8 seconds and then do your other knee. Lower torso rotation is
the third back exercise for lower back pain relief. Start in the previous exercise position, but keep
your knees together and then turn your knees to one side so that they are twisting at the hip. Hold
this position as you tighten your stomach. Return your knees to the start position and then go to the
other side.This will help with back flexibility. The fourth exercise is the hamstring stretch. This
exercise will help to cause less tension on your lower back by pulling on it less. To start, you should
be in the same position as the other exercises except your legs should be straight.Then lift one of
your legs straight up. You could have a towel under your leg to help pull your leg up if needed. Hold
this pose for 8 seconds and then do your other leg. Last but not least the bridge is the final back
exercise lower pain relieve technique. Just like it sounds, you will be forming a bridge with your
body. Start in the same position as the first three stretching exercises, arms at your side then begin to
lift your back and hips off of the floor.This exercise helps to stabilize and strengthen your lower
back muscles and spine. When doing the back exercise lower pain relieve techniques, do each
stretch 5 times. Almost immediately you will be feeling the pain relief.



How To Relieve Back Pain Naturally
In our culture, we spend a vast majority of our time sitting down so it is becoming an increasing
necessity to relieve back pain. We spend hours commuting to and from work and then hours sitting
at a desk working. The computer has us glued to the screen and then we top it off by sitting some
more to watch television. Eventually we go to bed and wake up the following morning with our
backs still aching.That is usually when it is decided to relieve back pain. Many solutions are
available such as expensive physical therapy and chiropractors. Or there is surgery and harsh
medicines with chemicals that may be harmful. This all may be unnecessary and may cause more
harm than good. Especially with prescriptions that are given to fight pain, is this true. They have
harmful side effects and can possibly cause addiction which is a whole other can of worms. If you
wish to avoid all that, then there are more natural solutions that will relieve back pain. There is a
pain relieving cream with a natural ingredient called Capsaicin that you may want to try. Capsaicin
is found in chili peppers and is the ingredient that makes them so hot. The heat from the Capsaicin
will bring you comfort from your pain. It may sting a little but that is natural and just shows that it is
working. Most drug stores carry the cream for a decent price. Look for concentration levels of
0.025%. Another way to relieve back pain is by using ice packs and heating packs. Most people
probably use a heating pad but may forget that they can use an ice pack. The heating pad is much
more comfortable than an ice pack, however the ice pack will reduce inflammation and swelling. If
you are suffering from a recent injury, you can use an ice pack for about 10 minutes each hour for
day one and then 3 times a day for the next couple of days. You should then switch to heat in order
to relax muscles that might be tight and this will relieve back pain.If you use heat too early the
inflammation and swelling may be come worse. An exercise ball could be purchased and it will help
relieve back pain. Use the ball as a chair and it can help with your posture and give a platform in
which you can do stretches and exercise. One exercise that you can do with the ball to relieve back
pain is to face the ball and drape yourself over it. Wrap your body around the ball with your knees
and your feet placed on the floor. Shrug your shoulders as you are draped over the ball. When you
try to relieve back pain naturally you may be able to avoid expensive or invasive treatments.



Learning How To Relieve The Pain Of A Sore Back Is Not
Hard
Learning How To Relieve The Pain Of A Sore Back Is Not Hard
Doctors are constantly faced with how to relieve the pain of a sore back. It is one of the most
common disabling problems faced by many people. Because of this pain many people can’t do the
things they normally do and their lifestyles suffer as a result. They could even be facing a loss in
wages. In order to live a productive satisfying life they need to find out how to relieve the pain of a
sore back. When trying to find out how to relieve the pain of a sore back it is helpful to get lots of
rest. This is a great period of time in which you can relax the pain and provide your body a chance to
heal itself. Rest can allow for nerve damage to heal and lessen any inflammation that you may be
experiencing. One difficulty that people with sore backs face is the ability to sleep throughout the
night. Changing the way you sleep can help with this situation. Lie on your side on a firmer
mattress. When lying on your side place a pillow in between your knees.This position will align your
back properly and the firmer mattress will provide better support. When finding out how to relieve
the pain of a sore back, you may consider a deep muscle massage. This will relax your muscles and
you and allow your body to rest like it needs to. Massage is beneficial in other ways too. It can help
stimulate endorphins and helps with blood circulation. This all works together to relieve the chronic
pain and help with enduring it. Receiving a good back massage, will ease muscle tension and
provide relief from the pain that you have been enduring.It also helps to increase movement and will
allow you to get your life back. Light exercise can also help keep muscles strong and toned. And it
will help with mobility. It does not have to be a major workout, a simple 15 minute walk several
times a day could help. This extra activity will help you and if your body does not receive it, it could
become weaker. When finding out how to relieve the pain of a sore back, exercise should be a top
priority as it can help maintain or achieve a healthy weight. Many people experience back problems
due to excess weight that they carry. Learning to eat right, drinking plenty of water and getting a
small amount of exercise each day can relieve the pain that you have been enduring. It will also
allow your body to heal itself and become healthier.How to relieve the pain of a sore back is not
complicated and can be done easily if you commit to it.



Learning To Relieve Lower Back Pain
If you need to know how to relieve lower back pain, then you are in the same situation as over 100
million other people that are dealing with the same issue. Most likely you have the same story as
them. You probably sit at a computer for the better part of your day. Possibly you may have another
hour or two in which you commute to work and back. Much of your back pain is from sitting for so
long. You may not be able to do much about how long you have to sit, but there are things you can
do to relieve lower back pain. The first thing to do when learning to relieve lower back pain is to get
up and move around frequently. Take the time to stretch your back occasionally. Many over look this
very simple thing. Every half hour to an hour you should get up and walk around for five minutes.
As you stand up, stretch in the opposite way that you were sitting. Put your hands on either your
hips or back then push your hips forward with your shoulders and head pushed back. Sing the
"Happy Birthday" song quietly to yourself as you hold this stretch. When you are stretching do not
bounce. Just hold the stretch while breathing normally then return to your normal upright position.
When standing or walking use good posture. This is the key in learning how to relieve lower back
pain. Most pain in our backs is caused from lack of good posture. You can relieve lower back pain
by fixing your posture. Do not slouch. Your chest should be slightly forward and your shoulders
should be slightly back. Your back should be curved inward instead of out. As you are sitting,
standing or lying down, it should appear as if a ball was pressing against your back pushing your mid
spine forward. When returning from a short walk, sit down and use good posture. If you place
something behind your back it can help you have the correct posture. Something the size of a rolled
up towel is about right. If you do not have a small pillow or some foam then you could use some
magazines or some rolled up newspapers. When sitting place your hips as far back in the seat as you
can and have your shoulders pushed towards the back of the chair. Your keyboard can be pulled
closer and monitor raised so that your head stays level. This will eliminate the temptation to
slouch.If you use a laptop, you could purchase an external keyboard. Not only will these tips help,
they can be achieved with little out of pocket cost and no pain medication. If you are serious about
learning how to relieve lower back pain, then you will find these tips very beneficial for you.



Resource
Republished with author's permission by Elizabeth English http://LizsWorldprofit.com.

@==> [eBlast To 30,000] =>Copy, Paste, DONE<==@
http://www.LizsWorldprofit.com/?rd=qa6qyqpJ

http://www.LizsWorldprofit.com Copyright Elizabeth English - 2012 10 of

E book 24447_39360187 pain relief for your back edited

Recommandé

Recommandé

Contenu connexe

En vedette

En vedette (20)

E book 24447_39360187 pain relief for your back edited