Chronic back pain is among the common ailments experienced by one in every ten Americans. It can be sudden or last months to years. Sometimes, the pain may disappear, bringing you temporary relief, then comes back, causing frustration. Apart from the pain, you may also experience difficulty standing straight and back stiffness. Chronic back pain may result from cleaning the house, extreme workouts, sports injuries, or diseases like arthritis. If you’re dealing with chronic back pain, here are a few things you should do.
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Chronic back pain makes it difficult to stand or move around, but it’s the first thing you should do. If you maintain a sedentary lifestyle, the muscles around your back and the spine become weak. In turn, weak muscles give less support to your spine resulting in long-term pain. Try keeping up with your average level of activity, but don’t strain too much; walk around the block, go to the park with your furry best friend, and use the stairs often.
Sleeping when you’re experiencing back pain can be uncomfortable and difficult, especially when turning. However, if you don’t get adequate sleep, you risk creating a vicious cycle of back pain because it gets worse. Additionally, a poor sleeping position may aggravate your back pain; try sleeping on your side and place a pillow between your knees to relieve the strain on your spine by keeping it in a neutral position. When lying on your back, place the pillow under your knees. Most importantly, remember to sleep on a firm and comfortable mattress.
Slumping your back causes a lot of harm to your back because it creates a strain. If you’re already experiencing back pain, this will only make it worse. Suppose you sit for long periods, either while working or studying, avoid slumping over the keyboard. Instead, sit upright, relax your shoulders and ensure your back gains support from the chair’s back. Ensure your feet remain flat on the floor and consider supporting your lower back by placing a rolled towel or pillow between it and the seat.
Seek medical help
Suppose you’ve tried every home remedy to relieve chronic back pain, but nothing seems to work; seek medical attention. Back pain that lasts longer than twelve weeks may signify an underlying problem that needs medical treatment, especially if it prevents you from going about your daily activities or makes you feel numb. Your physician may suggest osteopathy, where an osteopath can perform techniques to restore function and relieve pain by stretching and manipulating joints.
Heat or ice therapy
Regular practice of heat or ice therapy on painful back areas may give you relief or reduce inflammation. Wrap an ice pack with your towel and place it on the painful part of your back for about twenty minutes every day. After a few days, begin heat therapy with a warm pack, heating pad, and warm baths.
Chronic back pain can hinder you from going about your daily routines as usual. While this may be frustrating, there are things you can do to bring relief. Practice moves for back care, and if the pain persists, seek help from your physician.
Beginners Core: How to do Pelvic Tilts.
What if reducing back pain, increasing core awareness, and strength. Reducing hip pain and aiding the natural curves in your spine “were” easy to do?
It has been brought to my attention on more than one occasion that we as a society often overlook the power of simplicity. Is it that we are lead to believe that if something isn’t complicated? Or expensive or taught at a fancy center that it cannot truly be helpful?
I occasionally have students mention that they are off to PT for this or that. Only to find that what they are being told to do are the very things they are learning in my classes. And the therapists are amazed at their sense of awareness and ability. Now, this is not to toot my own horn. But rather push my point that sometimes we don’t realize the power of something until we step away from it.
And the same goes for simple movements.
Have back pain? Who doesn’t?
Struggling with your, ahem, pelvic floor? You’re not alone.
What if there was something you could be doing right now to help those areas improve?
Would you be O.K. with the notion that the approach was simple, elementary, small and lacks a fancy name and does not end in a complicated arm balance? Would that be O.K.?
Sometimes to truly take a step forward, we do in-fact have to take a step back, and that is where pelvic tilts come in.
Not in the sense that we are losing ground or less than, but rather that we are in deep need to create a deeper sense of awareness and understanding of our body and how it moves.
Pelvic tilts truly are one of my most favorite moves, and I often think of it as a secret weapon! This small movement packs a powerful punch! That it simultaneously free your lower back release your hip flexors. In addition, pelvic tilts improve core function and awareness and ungulates your entire spine.
I know what you are thinking now, “where can you sign me up” for learning how to do pelvic tilts??
Except as a yoga and movement teacher for over fifteen years now I have learned that one: I was practicing pelvic tilting all wrong. And two: I see many following in my similar footsteps.
Let’s fix that!
There are tons of benefits to pelvic tilting and it SHOULD be an exercise that everyone does regularly. Because you can do it in just about any plane of motion and position.
If you need a list of reasons WHY pelvic tilts are not just good for you, but necessary!
What are the benefits of Pelvic Tilts?
- * Pelvic tilts create a sense of awareness of the pelvic floor muscles
- *Pelvic tilts release sacral (SI joint) pain
- *Pelvic tilts release the femur, tailbone, sacrum connection for more mobility and motility
- *Pelvic tilts help one access and tone the lower abdomen muscles
- *Pelvic tilts release lower back
- *Pelvic tilts liberate the entire spine
- *Pelvic tilts loosen tightness hanging on the shoulders
- *Pelvic tilts release tightness of the inner hips and inner pelvic attachments
- *Pelvic tilts tone the pelvic floor and core muscles
- *Pelvic tilts activate the glutes/buttocks
- *Pelvic tilts increase awareness of the hip-spine relationship
- *Pelvic tilts assist in a deeper breathing and better lung use
- *Pelvic tilts enhance your body’s natural alignment and curvature
- *Pelvic tilts assist your lumbo-pelvic relationship to sit in neutral with less pain and restriction
- *Pelvic tilts improve posture
- *Pelvic tilts help you look taller and leaner
- *Pelvic tilts teach you how to wear your core on the inside of the body rather than the outside
- *Pelvic tilts release the lateral side body
- *Pelvic tilts stretch the abdominal walls from sitting all-day
- *Pelvic tilts release the fascial netting of the lower body and spine.
By now you are wondering how do you effectively and properly practice pelvic tilts?
How To Do Pelvic Tilts:
- Pick your position. You can practice pelvic tilting lying down, standing in a slight chair pose, sitting, or even prone. I think supine is the simplest way to practice and the floor gives you good feedback as to what you are doing for starters.
- Lying down with your knees bent, feet flat on the floor, make sure your heels are not too close to your sit bones, when they are too close it inhibits the range of motion for pelvic tilting.
- Find your breath, a deep breath in through your nose and out through your nose to settle into your body.
- Keep your body relaxed for now, INHALE and work to arch your lower back away from the floor, like there was a pin poking you. Do not lift your hips off the ground. Go as far as you can comfortably and keep stretching until your inhale is complete.
- Pause for a moment.
- Now EXHALE and glide your lower back into the floor, WITHOUT squeezing your buttocks together or lifting your hips up off the floor while pelvic tilting.
- Now repeat again drawing a deeper sense of awareness to the movement, between what moves and what doesn’t.
- After a few rounds, on the exhales work to draw awareness and attention to your anal sphincter, with the exhale on the posterior tilt (when you tip back into the floor) work to contract that part of the pelvic floor. Notice what else wants to contract, more than likely trying to do the job for this part of your pelvic floor, especially if you have never used it before.
- Inhale release the anal sphincter. You will notice if you contracted when you proceed to release. Do this several rounds.
- Now mentally move forward on your pelvic floor and work to contract the vaginal passageway or for men the soft tissue behind the scrotum. For many, this will be more difficult, especially if there was trauma (like giving birth) the nerves and tissues may not be connecting back with the brain properly.
- Repeat the process of EXHALE contract and tip back, and INHALE release and tip forward. This will feel more internal. Think about contracting while in cold water, or for men like flexing an erection, women engaging during intercourse. (I see potential practice opportunities to engage your pelvic floor here).
- Now finally move even more forward on the pelvic floor and think about where your pubic bone is and work to contract the lower front belly and pelvic floor on the exhales. This will feel more like pulling inward on the belly, but this time it’s triggered by the pelvic floor not the navel. Think of the action of cutting off the flow of urine or holding when you have to go to the bathroom. Good news, those two actions ask you to use your pelvic floor muscles.
- Repeat tilting trying to engage each of these three areas, all individually, and all together. Notice what is easier and what takes more work.
A few other tips about pelvic tilts:
As you become more comfortable with the movement, especially while lying down. Consider adding in the arms to the movement. INHALE and arch the back, release the pelvic floor, AND reach your arms overhead! STRETCH. Exhale and return back to the floor and contract the pelvic floor.
By incorporating the arms in you get more of a full spinal interaction. Plus, the hip flexors and lower back get even more limelight. Notice when reaching if one arm hits the floor and the other does not. This can easily become a tool for not only teaching pelvic floor activation and releasing the lower back. Which can also assist spinal and fascial assessment as well.
Here’s to happy pelvic tilts!
P.S. Not sure where the heck your pelvic floor is??? >>> CLICK HERE. <<<
And learn about it NOW!
PPS Here is a great video I shot of an entire series of pelvic tilting, core integration, and full spinal release! Because everyone needs a visual!
>>>>>>>>>>>>>>>>>>>>>>>>CLICK HERE <<<<<<<<<<<<<<<<<<<<<<<
Stress can be overwhelming and even debilitating. It can cause headaches, muscle tension, difficulty sleeping, and irritability. Obviously, we all know that stress isn’t good for us physically or mentally. So, how do we banish stress in our every day lives?
As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. Yoga has helped me a great deal with handling stress and the side effects of stress. It helps to relieve tension by keeping me focused on my breath rather than all the thoughts racing through my heads.
Whether you are at home, work, or somewhere in between, yoga is a great way to find stress relief. So, to help you on your journey of finding ways to banish stress, here are three of my favorite yoga poses.
3 Poses to Banish Stress Instantly
This pose is such a surrender for me. When I go here, I instantly let go. As I work to widen my knees slowly, I feel relief to feel such space (even if it doesn’t look like it). The freedom of my body letting go into the safety of the floor for a few minutes is all I need to feel a bit more like myself.
Legs Up With Support Pose
Legs Up With Support Pose
This pose is a go-to to help relieve the physical, emotional, and mental symptoms of stress. The feeling of my sacrum flat to the hard floor and my spine realigning without the burden of gravity is genuinely liberating. This pose allows me to let go. I totally give in to the fact that, at that moment, I am only human and not superwoman. What often starts as just a minute on my mat quickly ends up as ten, and trust me, you won’t be complaining.
Seated Forward Bend Pose
Seated Forward Bend Pose
This pose is often used in yoga therapy to help manage depression. It is also known to soothe headache and anxiety and reduce fatigue. The feeling of bending forward eases the mind. My warm breath against my thighs brings me full circle to the simplicity that I am okay the way I am.
Be gentle to yourself so that life can be gentle back to you. Never force yourself into a forward bend, especially when sitting on the floor. With each inhalation, lift and lengthen the front torso just slightly, with each exhalation release a little more fully into the forward bend. If you are new to this pose, it helps to hold a strap around the feel. If you are incredibly tight, place a rolled-up blanket under your knees for added support. The more you relax in this pose, the more naturally your body will open up.
You Are Worth It
Making things drawn out and complicated only stresses us out more. Don’t overthink it. Sometimes you don’t have the time or the mental discipline to hop onto your mat, and that is okay. I get it. However, what I have discovered is that if you do make the time for yourself, you will see how yoga can help you physically, mentally, and emotionally. You are worth it and you owe it to yourself to make time for you.
And if you want to get professional, inspiring, functionally-safe classes all in the comfort and privacy of your own home. You must check out my online studio. No travel, no hassle, no sitters, and no fuss. This is not your typical yoga or fitness studio–it’s a fresh approach that I know you will enjoy.
If you are experiencing stress right now, here are some other helpful resources:
Meditations for Stress Relief
Mindful Ways to Reduce Stress
Navigating Stress In Life