short e-Book describe what cause back pain, what is the symptoms, and show some effective exercises with picture that help to relive the pain

1. Annoying back
pain
I'm going to
beat you

2. Back pain is a temporary or continuous pain originating from nerves,
joints, bones, muscles, or other structures of the spine. Around 90 percent
of people around the world suffer from back pain once in their lifetime. In
most cases, a patient suffering from mild back pain gets cured within 1 to 2
weeks of pain onset. Moderate back pain has the tendency of getting healed
within a span of 2 to 4 weeks. But a case of severe back pain can take
several months or even years to get cured. Unfortunately, a person
suffering from chronic back pain experiences debilitating pain and
discomfort throughout his/her lifetime. Back pain problem gets worse with
aging and longevity.
Due to the sometimes irreversible nature of back pain, it becomes very
important to understand what causes back pain and what are back pain
symptoms? Also, if you are having back pain, then knowing about the
symptoms and causes can help you prevent back pain to some extent.
Back Pain Symptoms
 ·Continuous stiffness or aches in the spine
 ·Sharp pains in the lower back, upper back, or neck
 ·Severe muscle spasms in the spine
 ·Pain radiating from low back to buttocks, down to the thigh, and into the
calves and toes
 ·Dull pain in the spine when lying down or getting up from bed
 ·Pain when changing positions such as from sitting to standing
 ·Early morning pain in the spine
 ·Intense bouts of back pain when driving a car or operating machinery
 ·Pain in the spine when doing household tasks such as vacuuming, picking a
bucket of water, mopping the floor, or mowing lawns.
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3. What Causes Back Pain
There are several pathological conditions that cause back pain and
they are:
 Incorrect posture: The most common cause of back pain is incorrect
posture of sitting and sleeping. In this case, the pain can be relieved with
postural correction exercises and techniques. Postural Yoga exercises can
also help curb back pain to some extent.
 Muscle or ligament strains, sprains, and spasms: A sudden
ligament or muscle strain, sprain, or spasm can cause back pain. These
injuries are considered to be mild and get cured within a few weeks.
 Osteoarthritis of the spine: A condition causing back pain where spinal
joints and cartilages get degenerated due to an osteoarthritic disease
process targeting the spine.
 Herniated disc: This is a condition caused by extensive wear and tear of
the spine. Herniated disc is also commonly called as slipped disc that causes
back pain. This can also caused by external trauma to the spinal canal.
 Osteoporosis: A condition in older women where bones get brittle and
porous causing back pain and discomfort.
 Old age: Aging is another cause of back pain. As a person grows old, spine
becomes weak and fragile causing discomfort and pain when doing
activities of daily living.
 Fibromyalgia, spinal stenosis, motor vehicle accidents,
spondylolisthesis, and sports injuries are other common conditions
that cause back pain.
Unfortunately, any person in the world can have a sudden trigger of back
pain and the intensities can range from mild to moderate and moderate to
high but whatever is the reason of your back pain, understanding it causes
and symptoms well in advance can help you prevent it to some extent.
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4. Effective Exercises for Low Back Pain
The Whole Idea
Learning the most effective exercises for low back pain and actually putting
them to work for you can really change the way you go about your
day. When pain is not at the center of attention, it leaves room for
you to focus on the things that really matter to you in life like having fun,
spending time with friends and family, and maybe just getting a good night’s
rest.
Stretching
Loosening the muscles in your back is the first step in relieving the pain.
Stress and exertion can play a big role in the pain you might feel in your
lower back region so letting that go will help you to better perform the back
exercises that will help strengthen your muscles and mend the pain.
Start by lying on your back with your feet flat on the floor, with your knees
bent. One at a time, use your hands to hold on to a knee and bring it toward
your chest as far as you comfortably can and hold the position for five
seconds. Do the movement one time with each leg, then bring both knees
toward your chest and hold the position for up to ten seconds.
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5. Put both legs back into starting position and this time move both of your legs
to the left side as far toward the ground as you can, feeling the stretch
throughout the entire back, especially the sides of the back. Turn yourself to
the right side and repeat the steps until your back feels looser.
You are ready to do some exercises at this point.
Strengthening Exercises
Most low back pain is caused by putting too much pressure on the area
which in turn wears the muscles out and makes them sore. In order to
effectively combat this, it is important to strengthen the core muscles in the
lower back so that it can better handle the stress you put on it.
Lying on your back with legs in the same position as the stretching routine,
raise your lower back into the air slightly while keeping your upper back and
feet on the ground. Hold the position for a few seconds and then push your
lower back into the ground for a few seconds. Repeat these moves 10-12
times each.
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6. Next, roll over and position yourself so that you are on your hands and
knees. From there you will raise your back from the middle, like a cat does
when it stretches. After holding the position for three to five seconds, lower
your back as if you are stretching it the other way. Repeat this process 6-8
times.
Finally you need to sit on a bench or in a chair that does not have arms on it.
Sit so that you are not slouching but instead your shoulders are square with
each other and your back is fully extended. From there, arch your shoulders
back like you are rolling them and reach your arms back behind you, leaving
the arms straight instead of bent. Hold the position for just a few seconds,
and repeat seven to nine times. For additional strength building, consider
using a set of three or five pound dumbbells.
Repeat these exercises one after another, three to five times. Do these
exercises two or three days a week for best results and within a couple of
weeks, these exercises for low back pain should greatly reduce or even
eliminate the discomfort.
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7. Clarification: If you have a medical concern, it is vital that you speak with your medical practitioner regarding that
issue. Reading This eBook doesn't A substitute for medical advice.
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