How To Get Back In Shape
Self-Treatment for Lower
Spinal Decompression & Traction
Lower Back Pain is often an underlying cause of getting
out of shape. To get back in shape, learn ways to manage your back pain by yourself with
Consult with your healthcare provider to discover the best
exercises and self-treatment techniques for your condition.
Learning how to
properly care for your own back on a daily basis will give you the best
Learn self-treatment techniques to interrupt the
pain cycle with exercise, breathing, relaxation, self massage, posture, traction or distraction -
decompression and movement.
Self-Treatment with Exercise To
Prevent Lower Back Pain:
As anyone with back pain knows, a consistent, daily exercise program is best
for lower back pain relief. Self-treatment exercises can relieve symptoms and prevent them from
recurring. The key is finding a simple and time efficient routine that works for you.
Mimi Solaire, has put together an excellent exercise routine for a
Back in Shape by Mimi Solaire is a great DVD for lower back pain. It includes
gentle flexibility and strengthening exercises in two 15' sessions.*
These exercises are often taught by yoga instructors and physical therapists for people with back pain.
3 Minutes to a Pain-Free
Life, by Joseph Weisberg P.T., Ph.D. has truly simplified
feeling better. The six easy to do therapeutic movements combine multiple joints and
muscle groups to streamline your daily routine to just 3 minutes.
This book, complete with diagnostic tests you can perform
for yourself, has a place in everyone's library.
*You should not experience
pain with any exercise routine
for back pain. Consult with your healthcare provider to make sure these exercises
are appropriate for your condition.
Also see Stability Fitness for more exercises that are helpful to strengthen postural
Self Treatment Exercises for Low Back Pain:
Exercises can not
only help you control and prevent back pain, but you can also use specific exercises to treat back
Robin McKenzie's, Treat Your Own
Back has been used successfully by thousands of people suffering from back pain and by
healthcare practitioners who treat back pain. For many it works wonderfully, but it is important to note
that for a small percentage of people it can actually make back symptoms worse.
Treat Your Own Back
See below to see if this book is right for you.
Treat Your Own Back by Robin
5 Stars for a time tested book with the following caveats. All back pain conditions are
not alike and each condition has a unique solution. Therefore, the optimal use of this book
is in conjunction with an assessment by a healthcare practitioner, such a physical
therapist. This will avoid its inappropriate use and ensure that the McKenzie exercises
will be beneficial.
When used appropriately, it can be an extremely helpful, simple guide to centralize low
back and leg pain (sciatica) with gentle movements. Once you are over your acute symptoms,
McKenzie gives you some additional movements to assure you regain your full motion which
will help prevent future episodes. He includes some basic body mechanics instructions to
make you aware of how you position yourself during your activities to avoid aggravating to
your back symptoms. He also shows you how to use a lumbar roll to make sitting and lying
Strengthening exercises are beyond the scope of this book. Instead it is more concerned
with immediate symptom reduction and protection thru body mechanics and positioning. So,
for complete, long term management you may want additional instruction in an appropriate
progression of exercises.
To help you decide if this book is right for you, know the cause of your back condition. The extension
portion of the exercise will not help and may even hurt people with spondylolesthesis, spinal stenosis, or a
fully herniated or ruptured disc, for example, but can help a disc that is bulging, but not herniated.
Locate a McKenzie Provider.
Self-Treatment with Relaxation Exercises:
Learn to breathe, relax and reduce
tension to relieve back pain.
Progressive Relaxation and
Breathing is an audio CD for deep muscle
When you have back pain, if you can learn to relax and release
muscle tension, you have a valuable self treatment technique.
Breathing is one of the best self-treatment techniques you can do for lower back pain.
Self-Treatment with Relaxation
Relaxation begins when you become aware of tension that you are holding and then release it.
Back pain always has a tension component. Learning to relax is an essential part of releasing back pain
and abnormal holding patterns.
The Relaxation & Stress Reduction
Workbook helps you tackle one of the main
culprits of back pain - STRESS.
This workbook has lots of exercises to help you understand and
identify your stress triggers. Because stress comes in many forms, the workbook helps you
release your stress with a variety of techniques. This is a comprehensive workbook.
Self-Treatment with Massage:
Sometimes you simply need to release muscle tension and/or
spasm to alleviate pain. Massage for lower back pain is not
just a luxury. It is a necessity. Learning how to massage your
own back makes frequent massage affordable and allows you to treat yourself, when you need
Check out some of our self massage tools
that can help you reduce back pain. You'll love the Miracle Ball Method:
The Miracle Ball
Method is a wonderfully simple way to
release muscle tension and back pain. This technique is often taught by physical
therapists using tennis balls. Elaine Petrone's miracle balls are softer, a little larger
and easier on the body than tennis balls.
The technique is as easy as learning ball placement,
breathing, relaxing and letting muscle tension dissolve away. The value of being able to treat
yourself anytime is priceless. And the price of the balls are a bargain as well.
The smaller travel size ball may work better for neck muscles.
Consult with your healthcare practitioner to make sure these
self-treatment tools are appropriate for you.
Exercise Programs for Lower Back Pain:
Some forms of exercise to get back in shape are more appropriate than
others when you have pain. Those exercise programs that address joint range of motion, restoring
muscle balance and retraining the nervous system are the most successful in helping you get back in
shape while correcting the causes of neck and back pain.
Find appropriate exercise programs and supplies to help you get
back in shape when you have back pain:
Aquatic Exercise, Tai Chi, Yoga, Posture, Pilates, 3 Minute Exercises, Cardio, Somatics, Strength Training
See more on body
awareness exercises and other self treatment books.
a McKenzie Provider.
Pain Relief Supplies and Equipment:
While specific self-treatment exercises can help you control and prevent back
pain, you can also use pain relief supplies and equipment to treat your neck & back pain. See our Pain Relief
store for more ideas.
What self-treatment and
pain relief supplies are helpful for
lower back pain while you are getting back in shape?
Traction - to stretch your spine and back
muscles. Consult your healthcare practitioner before using traction or spinal
decompression as it may not be indicated for your condition.
Back Belts - to support your spine.
SI Joint Belt - to support your pelvis and sacroiliac joint.
Moist Heat or Cold Pack - to reduce pain and to increase circulation
KinesioTape - to ease pain and reduce
Stretch-Out Strap - to help you stretch hip flexors
The Back Vitalizer
The Back Vitalizer is a multi-functional cushion
that supports and decompresses the lumbar
spine and discs.
It can also
function similar to an exercise ball when you sit
on it, activating the deep muscles of the spine for
The Back Vitalizer acts as a back support, cushion and
traction device all in one.
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