Acupressure massage for lower back pain relief

Acupressure mat for back pain relief

noreply@blogger.com (Amera) — Thu, 24 Jan 2013 15:47:00 +0000

People are concerned about their health and back pain and many of us use 'health or mats to comfort our backs. Acupressure mat can work best for supporting our back as well as providing relief from back ache. Acupressure mat is a natural way of getting relief from back pain.
How it works?
It uses pressure to press key points on the surface of the skin to stimulate the body's natural self-curative abilities. When these points are pressed, they help relax muscular tension and promote the circulation of blood and the body's life force to aid healing. Acupuncture and acupressure use the same points, but acupuncture employs needles, while acupressure uses the gentle but firm pressure of the hands or feet, or use the blunt spikes of acupressure balls or mats.
During 1980 the potency of 'mats for back pain' was scientifically proven by Russian medical researchers.
How it gives relief from back pain?
Acupressure mat relaxes muscular tension and balances the vital life forces of the body. If you lead a busy lifestyle then you can easily administer acupressure techniques without the expense or the time involved visiting a practitioner.

Acupressure mat and similar treatments have been used throughout the world for a very long time. It is a well tested tool for healing the body and releasing emotional, physical and mental blockages. Acupressure mats combine the ancient practice of acupressure with modern technology, allowing you to regularly engage your body’s healing functions for the cost of a single professional massage.

The Acupressure Mat comprises of 6000 acupressure points. Using such a treatment releases blockages that cause the physical, emotional and mental imbalances that contribute to pain.
Medical research discovered these benefits of acupressure mat:

Decreased inflammation
Promoted tissue growth
Strengthened the immune system
Decreased stress levels
Increased the metabolic rate
The points on the mat stimulate the release of endorphins
Decreased depression symptoms, and
Improved one’s general sense of well being and happiness

Acupressure mats are great for people looking for Natural Relief from Back & Neck Pain, Stress, Muscle Tension, Insomnia, Weight Loss, Allergies, Poor Blood Circulation, Migraines & Headaches, Sore Muscles, or if one is looking for a wellness tool to help with Meditation and Deep Relaxation. The Heavenly Acupressure Mats work by stimulating the release of endorphins and oxytocin, the body's own pain-relieving and feel-good hormones, which have a natural calming and soothing effect on the mind and body. Acupressure mats can also help with weight loss and were featured on the Dr. Oz Show where Dr. Oz listed them as "one of three weight-loss must haves." He also named acupressure mats as one of the best products for natural pain and stress relief.

Source: 'http://chronicpainmanagementhelp.com/acupressure-for-back-pain/'

Self care techniques for back pain management

noreply@blogger.com (Amera) — Sat, 19 Jan 2013 13:32:00 +0000

In most of the cases back pain gets better applying self care techniques adopted at home. These techniques can help you recover quickly.

The following self care techniques will benefit a majority of people with acute back or neck pain. In most cases, acute back pain will go away on its own over a period of days.
For acute cases that are not debilitating, low back pain may be best treated with these self-care techniques.

Self care techniques:
Back Care First Aid: In most cases, do-it-yourself back care for low back pain should center on a combination of:
A short course of rest, limited to one to two days
Pain medication, and Application of ice and/or heat on the lower back to decrease inflammation.

Slow mobilization and gentle stretching is then an advisable form of lower back pain care, and the sooner a patient can return to his or her normal functional activities, the sooner the episode of lower back pain will usually get better. Firm mattresses have demonstrated less effectiveness than medium-firm mattresses.

Walking is often an excellent exercise for low back pain since it is gentle on the back and helps oxygenate the soft tissues in the back to stimulate a healing response. If walking is too painful, exercising in the water (water therapy or pool therapy) is usually tolerable. Such back care is typically beneficial for lower back pain because the water counteracts gravity and helps to support the patient’s weight in a controlled fashion.

Sitting upright (e.g. in an office chair, driving) will often aggravate low back pain, since this position loads the back three times more than standing. Sitting in a reclining position, however, relieves pressure on the lower back and is often the most comfortable position for patients experiencing an episode of back pain in the lower back (lumbar spine).

Massage: If you have a willing companion, gentle massage may provide some relief by stretching tight muscles and ligaments.
Heat is generally the best. You can use a hot water bottle, heat sack or pack. It should be hot not scalding. Apply heat as necessary. Occasionally inflammation can occur and heat can make it worse. If that happens you can easily remove the heat.

Feels Inflammed, bruised, puffy or hot:
Cold is generally best. An ice pack or frozen vegetables can be used. Best amount of time to apply for ten minutes in every hour and continue throughout the day.

Sitting slumped on the sofa watching bad TV. This can stretch the muscles and ligaments at the base of the spine leading to stiffness and pain.
The best ways to stop this happening. Make sure your low back is supported. Use a cushion to stop the curling at the bottom of your spine. Take breaks from sitting. Get up and do something else. Make a cup of tea (it doesn't have to be a long break)
Structured exercise in acute low back pain has demonstrated neither improvement nor harm.

Research has shown that cognitive and behavioral therapies can effectively improve quality of life in chronic pain patients. Unfortunately, many patients lack access to cognitive and behavioral therapy treatments.

Reference: http://www.spine-health.com/conditions/lower-back-pain/back-care-lower-back-pain
Useful links:

* Prevention and Self-Care
* Low Back Pain Treatment-Self-Care at Home

What are the causes of back pain?

noreply@blogger.com (Amera) — Wed, 02 Jan 2013 10:46:00 +0000

Back pain is a very common health concern of middle or aged peoples. Statistics show that nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year. The simple reason you have back pain is because your body and spine have been pulled out of their normal position and into what we call dysfunctions.

When muscle imbalances pull your spine and body out of alignment, the level of stress on certain muscles, bones and joints increases. And even the smallest muscle imbalance can over time pull you out of balance and place tremendous amounts of uneven pressure and wear and tear on your body especially the vertebrae, discs, spine and its supporting muscles.

There are several things that contribute to and create muscle imbalances such as how active you are, what activities you do frequently, if you exercise, the exercises you perform, how you sit, stand and walk, if you work, what you do for work, etc.

Back pain may appear suddenly but reality is that problem has been developing for months or may be years. Learning about the causes of back pain can help us stay cautious and get prevention from symptoms.
Back pain can be divided:
Anatomically: neck pain, middle back pain, lower back pain or tailbone pain.
Duration: acute (less than 4 weeks), subacute (4 – 12 weeks), chronic (greater than 12 weeks).

Causes of your back pain:
The spine is a complex interconnecting network of nerves, joints, muscles, tendons and ligaments, and all are capable of producing pain. Large nerves that originate in the spine and go to the legs and arms can make pain radiate to the extremities.

The vast majority of episodes of back pain are self-limiting and non-progressive. Most back pain syndromes are due to inflammation, especially in the acute phase, which typically lasts for two weeks to three months.

Physical dysfunctions develop over time and are the direct result of imbalances between various muscle groups, what we call "muscle imbalances". The actual cause of the pain could be the front of your thighs. For example, an imbalance between the muscles of the thighs can pull your pelvis and spine out of position and this dysfunction can quickly cause all sorts of problems. that over time create a dysfunction. Your body is then forced to work each day with this dysfunction and eventually this creates a condition, like a herniated disc for example. Then the condition causes pain and as you know, pain is your body's way of alerting you to a problem that needs to be fixed... just as a light on the dashboard of a car alerts the driver to a problem.

Back pain begins with muscle imbalances that over time create a dysfunction such as a herniated disc. The condition causes pain and as you know, pain is your body's way of alerting you to a problem that needs to be fixed.

Why stretching is important to get relief from back pain?

noreply@blogger.com (Amera) — Thu, 28 Jun 2012 10:23:00 +0000

Stretching is healthy and natural way to deal with chronic back pain. It not only helps us stay fit but get relief from related muscle cramps and aches. There are many benefits of adopting a stretching routine including back pain management.

When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain. Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.

Stretching helps you stay away from the need of medications or invasive surgery.
Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles such as quadriceps, hamstrings, lower back muscles and hip flexors contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.
Stretches for back pain help you free up restricted areas and gradually increase your range of motion.

“It lengthens and strengthens muscles, reducing pressure on spine disks and joints to ease and prevent pain,” says Kristian Berg, DN, an anatomy expert and author of Prescriptive Stretching.
Berg suggests doing three stretches once a day to prevent or relieve discomfort.
An exercise routine for back pain that involves five to ten minutes of stretching twice a day is sufficient to bring significant improvement in your condition.
Your back muscles are usually tight early in the morning when you first wake up. One way to alleviate this discomfort is to do flexing exercises after getting out of bed in the morning:
Benefits of stretching:

relief from pain
increased energy levels
Increased circulation
increased flexibility
better range of motion of the joints
relaxation and stress relief
enhanced muscular coordination
improved posture
greater sense of well-being

Usually low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain.
In case of severe back pain you may use ice and take nonprescription pain relievers.

Useful links:

Stretches For Lower Back Pain

Back pain management with stretching routine

noreply@blogger.com (Amera) — Wed, 27 Jun 2012 15:05:00 +0000

Main cause of back pain might be tight muscles. We sit and work at our desks day long and do not move enough. This causes the muscles to get tight which means aching muscles, including tight back with pain. For people with a limited range of motion in their back, a tight piriformis muscle is found responsible. The muscles in your buttocks and hips are very important in maintaining good posture, so keeping these muscles loose and flexible supports a healthy spine. Following stretching movements are the answer to these problems. Regular stretching routing can be extremely effective to relieve back and related muscle problems.
Back pain management with stretching routine:

Lie on your back on a flat surface and draw both knees up to your chin. At the same time, flex your head forward and hold this position for 20 seconds. Relax and feel the stretch along your spine.
Another good back stretch for improving mobility around your spine is to lay on a flat surface with your heels flat on the floor and your knees bent. Pull one leg up to your chest by grabbing your leg behind your knee with both hands. Repeat the same stretch on the other side.
The piriformis muscle runs through your buttocks area and supports the lower part of your torso. To stretch the piriformis muscle, lie on your back and cross your legs. Gently pull the bottom leg up toward your chest and hold the stretch for several seconds. Re-cross your legs and repeat.
Assume a standing lunge position with your right leg forward and the knee bent. With your weight on your left hip, keep your left leg straight and gently bend forward until you feel a stretch in the hip area. Hold for several seconds, then switch to the other leg.

Reference: 'Lower back pain relief'

* 3 Stretches to Beat Back Pain

Simple stretches to relieve back pain which can be done in bed

noreply@blogger.com (Amera) — Sat, 09 Jun 2012 02:53:00 +0000

We know that exercise, aerobics or stretches are good to keep us fit and in shape. People with back pain can adopt a routine for some stretches which can help them get relief from back pain. On a long run these stretches can save you from chronic back pain conditions.
These simple stretches can be done at bed either in the morning or at night.

First thing in the morning: Take a moment to lie on your stomach will help to stretch your back and decompress disks. Just put a flat pillow or towel under your chest, which will allow your head and neck to relax down toward the bed. You could also turn your head to the side. If you need support for your low back, place a pillow under your abdomen.

Sit in the middle of the bed, legs straight out in front of you. Then, from the hips up, pivot to the right as far as you reasonably can. Now lie back. You should be shaped like a boomerang, mate. And you will feel a profound “pulling” sensation in your lower back, hip and upper leg. Relax and stay in that position for five minutes by the clock. Repeat the process to the left.
Lie across the bed face down. Put your feet over the edge and grab the mattress with your toes. While keeping your feet together, pivot your upper body to the right as far as comfortable. You now will look like the other side of a boomerang. Using your arms, give it an extra stretch further to the right and hold it for a minute or two. Relax, and repeat for the left side.
Hurdle stretches: Sit cross legged wearing loose fitting clothing. Extend one leg out at a natural 45 degree angle from your hips. Reach down that leg as far as you are able, drop your head, and reach a bit further. If you manage to reach your ankles, grab them and relax. If you can’t, grab what part of your leg that you can, and relax. Hold with a slight stretch for the count of 25. Repeat with the other leg.
If you’re prone to tight hips and low-back pain, do the following stretch before bed: Lie on your back on your bed with your butt at the edge of the mattress, legs dangling off. Keeping your back flat, pull your left knee towards your chest, letting your right hip drop. Deepen the stretch by tightening your right glute. Hold 20 to 30 seconds. Switch sides. Perform three times per side.

More tips: Use a good, firm but not hard mattress.
Try regular practice yoga postures. Practice of yoga postures can help you manage back pain.

Note: Consult a medical, osteopathic or chiropractic doctor before proceeding with any other self-care approaches.
Reference: www.doctoryourself.com

How to get relief from back pain with acupressure therapy?

noreply@blogger.com (Amera) — Tue, 05 Jun 2012 16:45:00 +0000

Acupressure is a drug-free substitute to pain management / relief. It helps reduce or eliminate pain. Acupressure is also effective in promoting wellness, and boosting the immune system.
Acupressure for back pain when applied to various points on the body, performs the role of stimulating coordinating organs and muscles to minimize and even eliminate the pain, and further facilitates the release of chi to return the body to a state of balance.

How acupressure massage helps get relief from back pain?

It alleviates pinched nerves contributing to back pain
Acupressure massage helps in increased blood circulation, and Muscle relaxation to the area of the body overwhelmed with pain.
Acupressure helps releasing endorphins – the body’s natural analgesic
Acupressure is also recognized for releasing suppressed emotions which might be a cause of pain or discomfort.

Acupressure for back pain when applied to various points on the body, performs the role of stimulating coordinating organs and muscles to minimize and even eliminate the pain, and further facilitates the release of chi to return the body to a state of balance.
Best thing about acupressure massage is that it can be used in collaboration with other alternative therapies.

What is the best posture which can help get relief from back pain?

noreply@blogger.com (Amera) — Sun, 03 Jun 2012 08:34:00 +0000

English: 3. Sit well back in chair with body in balance. (Photo credit: Wikipedia)

A good sitting posture is very important. A better posture can help us get relief from back pain as it helps prevent muscle strain, overuse disorders, and back pain.
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Chronic back pain can be the result of these factors:

inactivity
injury
emotional stress
flawed body mechanics or compressed posture.

Benefits of having good posture:

Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Best posture can be adopted by following these tips:

Keep your feet on the floor or on a footrest, if they don't reach the floor.
Don't cross your legs. Your ankles should be in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.

Dowagers-hump-poor-posture-Roman-Paradigm-300x236 (Photo credit: Dreaming in the deep south)

Avoid sitting in the same position for long periods of time.

Slouching is bad for your back. But sitting up too straight and still for long periods can also be a strain on the back. If you sit a lot, try this a few times a day:
Lean back in your chair with your feet on the floor and a slight curve in your back.
Try standing for part of the day, while on the phone or while reading work materials.
Chronic back pain can be eased by teaching the Alexander technique, an alternative therapy involving learning better posture.

Acupressure massage and back pain management

noreply@blogger.com (Amera) — Sat, 02 Jun 2012 10:53:00 +0000

Research studies published in the British Medical Journal confirm the successful application of acupressure for back pain.
Studies indicated after 6 acupressure treatments, participants revealed both an immediate and long lasting improvement of their condition.

Another study at the National Taiwan University for the management of chronic back pain concluded that acupressure was effective in reducing back pain in terms of disability, pain scores, and functional status with the benefits of acupressure continual for 6 months.
World Health Organisation approves acupressure as an effective option treatment for pain relief.

Acupressure massage points to get relief from back pain:

There are few acupressure points which can help you get relief from lower back pain.
These acupoints are LI 4, LV 3, GB 30, B 48,K 27

LI 4: Acupressure Point LI 4 is called Union Valley, (Hegu/ He Gu in Chinese) and is referred as a channel of energy associated with the large intestine. For any kind of discomfort and pain, acupressure therapy is suggested alongwith Li 4 point because it helps in getting relief from pain or aches.

Large Intestine 4 is located on the dorsum of the hand between the first and second metacarpal bones in the middle of the second metacarpal bone on the radial side.

LV 3: It also help alleviating pain and calms spasms.
Liver 3 is located on the dorsum of the foot, in the depression just distal to the junction of the first and second metatarsal bones.

Acupressure point B48: The B 48 is called the “Womb and Vitals” Location: One to two finger widths outside the large bony area at the base of the spine (sacrum) and midway between the top of the hipbone (iliac crest) and the base of the buttocks.

These points (at both side of the body) are also excellent for postpartum recovery. Benefits: Relieves lower-backache, sciatica, pelvic tension, hip pain and tension, bladder weakness, urinary problems, hemorrhoids, lower backaches, and pain that goes down the leg. For Sciatica: These acupressure points are the most effective spots on the body for relieving sciatica and hip pain. To relieve this pain, get a one-pound sack of beans and lay on your side so the sack of beans presses into these points. Adjust the position of your legs so it hurts good.

Acupressure point GB 30: It is also called Jumping Circle.
Location: In the lower back (between the second and third vertebrae) two to four finger widths away from the spine at waist level. Benefits: Relieves back aches, sciatica and fatigue. It also helps get relief from frustration, irritation, hip pain, and rheumatism relaxing the tendons and restoring joint mobility. These points are above B48 and very effective at relieving the exhaustion of back pain. Use this point whenever you are feeling frustrated or irritable. This point is also beneficial for rheumatism.

K 27: According to Traditional Chinese Medicine (TCM) acupressure point K 27 on your chest is an effective point for relieving throat, chest, and back pain. K 27 also opens your ability to breathe deeply, which is key to releasing endorphins, the neuro-chemicals that relieve pain. K 27 is the master Yu Point; its also the exit point of the kidney meridian.
Point Location: To find the K 27 acupressure points place your fingertips below your collarbone.
Use your right hand to press the left side of K 27 on your chest, with your left hand pressing the right side of K 27. Use enough pressure to connect with the tightness or soreness. Hold for 2 minutes as you breathe slowly and deeply.
Repeat 3 to 5 times daily for greater effectiveness.

You may get help from a family member for acupressure massage, but if you are alone then use soft tennis balls to get acupressure massage or therapy on B 48 and GB 30 points.
Place balls against the wall. Use of socks and place the tennis ball inside it as it helps keeping the ball in position.
Put ball between wall and back muscles. Squat pressing ball into the wall and move up and down, left and right. If your sore press lightly and than move to other side. Rotate each side until soreness goes away. .

These points can be very tender, so light touch may be needed. Apply firm and steady pressure on this point for at least 60 seconds on both sides as often as necessary.

Download pdf of 'Self help acupressure guide for back pain'

* Fight lower back pain using acupressure

Interesting facts about back pain

noreply@blogger.com (Amera) — Sat, 02 Jun 2012 06:30:00 +0000

Interesting facts regarding back pain:

80% of people over the age of 30 experience back problems at some point in their lives. 30% of those will have recurring problems.
It is estimated that back pain afflicts over 31 million Americans and is the number one cause of activity limitation in young adults.
Each year, there are approximately 916,000 spinal surgeries performed in the US.
Back pain accounts for almost one fourth of all occupational injuries and illnesses.
In the United States, back surgery rates increase almost proportionately with the supply of orthopaedic and neurosurgeons.
Within a given year, up to 50% of U.S. adults suffer from back pain.
Americans spend at least $50 Billion each year on low back pain and it is the second most common neurological ailment in the United States.
Low back pain is the second most frequent reason for visits to the physician.
Americans spend at least $50 Billion per year on back pain—and that’s just for the more easily identified costs.
In the United States it is the most common cause of job-related disability, a leading contributor to missed work, and the second most common neurological ailment — only headache is more common.
Eighty seven percent of back problems are known to be muscular in origin -- meaning they are related to how your move your body.
A survey of back patients revealed that 75% of those who were told they needed surgery recovered successfully without it.
In a 1988 study by the British Holistic Medical Association of those who suffer from chronic pain, they expressed their preference for the Alexander Technique as their favorite approach long-term pain relief.
Low back pain is the fifth most common reason for all physician visits in the United States.
Back pain is the most frequent cause of activity limitation in people younger than 45 years old.
Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months2, and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period.4
Low back pain is also very costly: approximately 5 percent of people with back pain disability account for 75 percent of the costs associated with low back pain.
One-half of all working Americans admit to having back pain symptoms each year.
Approximately 2 percent of the U.S. work force is compensated for back injuries each year.
Most acute back pain goes away on its own, whether or not you treat it with medication or other therapies.
With conservative measures, the symptoms of low back pain typically show significant improvement within a few weeks from onset.
"Americans spend much more out of pocket for alternative pain therapies than they will for traditional treatments," says Barry Cole, MD, director of the American Society of Pain Educators. "People value these treatments enough to pay cash!"

Reference:
http://www.usspinecare.com/back-pain-facts.html