How to Remove back pain by Exercise?
Of the 30 million Americans who suffer from low back pain, only about 10% of the cases are caused by conditions that require surgery, such as pinched nerves or a slipped disk.
For the overwhelming majority of back pain sufferers, the culprit is tight, inflamed muscles.
Surprising: This inflammation usually is not caused by strain on the back muscles themselves, but rather a strain or injury to the spine—in particular, to one of five “motion segments” in the lower back.
Each segment, which is constructed to bend forward and back and side to side, consists of a disk (the spongy cushion between each pair of spinal vertebrae)…the two vertebrae directly above and below it…and the facets (joints) connecting the vertebrae to the disk.
This contraction and the muscle inflammation that it produces is what causes the intense lower back pain that so many Americans are familiar with.
WHEN BACK PAIN STRIKES
Low back pain caused by inflammation usually subsides on its own within three to six weeks. However, the healing process can be accelerated significantly by taking over-the-counter ibuprofen (Motrin) for several days after injury to reduce inflammation if you don’t have an ulcer (follow label instructions)…and getting massage therapy to help loosen knotted muscles and increase healing blood flow to them. (If you suffer from severe back pain or back pain accompanied by fever, incontinence or weakness or numbness in your leg, see a doctor right away to rule out a condition that may require surgery, such as serious damage to disks, ligaments or nerves in the back.)
Also important: Perform the simple stretching routine described in this article. In my more than 16 years of practice as an orthopedic spine surgeon, it is the closest thing I’ve found to act as a “silver bullet” for back pain.
How it works: All of the muscles stretched in this routine attach to the pelvis and work in concert to stabilize the spine. Stretching increases blood flow to these specific muscles, thereby reducing the inflammation that leads to painful, tightened back muscles.