Sciatica & Back Pain Q&A

Do you have a question about back exercise, back health, sciatica or back pain that you want to ask?

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The Better Back System

The Better Back System helps you understand how your back works - it explains things simply and clearly. Learn about your treatment options and also what you might encounter in the medical system.

Follow this system and you'll know how to avoid expensive and possibly needless treatments for your sciatica & back pain.

Best of all it gives you simple, step by step instructions and videos for a range of exercises to help you stop your sciatica and back pain.

Find out about the Better Back System.





* * IMPORTANT * *

Before you undertake any of the practices or exercises described in this site, make sure you read the disclaimer.



Basic Back Care & Exercise

Taking Care Of Your Back

As we have said before, the muscles in your back are unlike most other muscles in your body. The difference is your back muscles are almost always in use because they have to hold the main part of your body in an upright position all day long.

Your back muscles have to get to work every time you pick something up, whether it’s a something small and light or or a heavy concrete block. They also support your posture while you are sitting and they work through the night when you sleep.

The design of your back is based around Three Curves.

These natural curves form an S-shape and when they are properly aligned, your ears, shoulders, and hips form a straight line. You rback needs support from strong, flexible muscles, otherwise it loses its three natural curves. Eventually, poor posture leads to pain - especially lower back pain - and is an indicator that more serious back injury is likely.

Maintain a Healthy Back with Exercise and Rest

It actually doesn’t take much time to improve the strength and flexibility of your back. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain!

Partial Situps

This exercise strengthens your stomach muscles:

  • Lie on your back with both knees bent and your feet flat on the floor.
  • Slowly raise your head and shoulders off the floor, keeping your hands across your chest.
  • Work up to 30 repetitions.

The Bridge

This exercise strengthens your lower back:

  • Lie on your back with both knees bent and your feet flat on the floor.
  • With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air.
  • Hold for 5 seconds and and then slowly bring the buttocks back to the floor.
  • Repeat 20 times.

The Wall Slide

     

     

     

     

     

     

     

     

This strengthens your back and leg muscles:

  • Stand with your back against a wall and your feet slightly apart.
  • Slide into a half-sit.
  • Hold as long as you can; slide back up.

Repeat 5 times.

Aerobic ExerciseAerobic exercise also stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. If you’re overweight, the extra pounds add to the strain on your low back. Aerobic exercise like walking, can help you lose weight.

Proper RestThe best position for resting the back muscles is lying on your back on your living room floor with a pillow under your knees and a rolled up towel under your neck. You can also lie on your side in the fetal position— bend the knees to reduce strain on the low back and put a pillow between your knees, and under your head and neck to keep them level.

 

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