Simple Back Pain Solutions

Research shows that 90% of Americans will suffer a bout of back pain so debilitating that they seek the care of chiropractor or doctor in their life time. That is a bad number. But what causes back pain and how can you treat it on your own if you develop back pain?

First let me state a short disclaimer. If you are experiencing any of the following you should seek immediate medical care. Pain or numbness in the groin area. Weakness in the legs or feet. Dragging of the feet. Loss of balance. Fever or chills associated with new back pain. Severe back pain. Or anytime you think you should be seen. Stabbing or tearing back pain.

Okay, now back pain can be caused by several reasons including inflammation, arthritis, sprains (over stretching of ligaments) and stains (over stretching of muscles), poor posture, disc herniations and bulges, muscle spasms, and traumatic events. Other more serious concerns causing back pain are tumors, infections, fractures, or abdominal aortic aneurism. Each condition requires a different treatment options and procedures and that should be decided upon between you and your chiropractor or doctor.

A few simple exercises you can do to help in times of back pain are as follows:

Hamstring Stretch

Sit on the floor or in a chair and while keeping one leg straight reach (don’t bend) forward trying to touch your toes. Hold this position for 20-30 seconds and do this with each leg 3-4 times. This will relax the hamstring muscles and often times the muscles of the back resulting in a reduction in back pain.

Hamsting stretch for back pain

Hamsting stretch for back pain

Piriformis Stretch

Lie on you back with your knees bent. Cross on leg over the other so that you ankle is resting on your thigh. Reach and grab the thigh of the leg that the ankle is resting on. No pull the thigh towards your chest. Hold this position for 20-30 seconds and do this with each leg 3-4 times. This will relax your piriformis muscle (which is deep in the buttock) often times relieving back pain.

You can read more in my book “Dr. Walsh’s Simple Solutions to Back Pain“.

Piriformis stretch for back pain

Piriformis stretch for back pain


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