February 24, 2014 in Uncategorized
Do you wake up with lower back pain or stiffness and gingerly roll out of bed? Does it take you a minute or two to straighten up from sitting? How about a dull throb in the back, hip or deep into your sciatic nerve when you stand or sit for too long? These symptoms as well as burning heels, numb or throbbing feet, knees or legs, constipation, tight upper back and shoulders and even heart burn may well be an indication that you’ve got back trouble brewing.
If you have significant back pain, you must take steps to improve your lifestyle and take a critical look at what you might be doing to cause irritation to the spine and nerves. If your back pain is ongoing then it’s likely you’re going to need some gentle intervention to aid in recovery and prevent your condition from worsening.
Body Stress Release (BSR) is a health technique which is concerned with accurate assessment and releasing of stored muscle tension in the body which has a direct influence on the nervous system and is useful in cases of muscular stress, nerve disruption (bulging and slipped discs), back pain, neck pain, headaches and related symptoms. For more detail on the technique click here.
Tips to take care of a bad back:
The bones, muscles, and joints that make up your back are among your body’s biggest support systems. When any part of that system is weakened or injured, it becomes harder for your back to bear your weight. Up to 80% of adults have low back pain at some point in their lives. If you have a seemingly healthy back, here are some preventative measures you can take to ensure that you remain that way.
- Try to avoid bending, lifting, or reaching while twisting. These movements put extra stress on your back and exert pressure on the inter-vertebral discs.
- Take extra care when you lift heavy objects. When you must lift, ensure that you bend your knees and flex from your hips.
- In bed, try lying on your side with a pillow between your knees. Or lie on your back on the floor with a pillow under your knees.
- When you sit, place a small pillow, a rolled-up towel, or a lumbar roll in the curve of your back for extra support and make sure your car seat is well supported and in an upright position
- Stand or sit tall without slumping or arching your back too much. Slouching and slumping increase stress on your back. Make sure you’ve set up your workstation ergonomically to prevent wear and tear in the workplace as repetitively bad posture may irritate the back, neck and shoulders
- If you have back pain, do not bend over when you put on pants or socks. Instead, stand with your back against a wall. Then slide your shoulders down the wall, and bring your knee up. Gently step into your clothes, one leg at a time.
- Avoid movements that are jolting and jarring and avoid all exercises that reverse the lumbar curve (such as sit-ups). High impact sport (such as running or squash) is not recommended. See my blog for further detail on Exercises you should AVOID when you suffer from back pain
- Avoid slouching, lazy boy chairs, sitting with your legs up on the coffee table or twisting and sitting on your legs … all of these movements create pressure on the lower spinal vertebra resulting in irritation to the area.
Case study: Back pain and bowel problems
When Jack phoned he warned that he would be a challenging case as no one had ever been able to help him. He was desperate for help and eager to try BSR, which he had heard of only recently. He shuffled into the practice, unable to lift his feet properly, and sat down painfully. At fifty years old, he had virtually lost control of his bowel functions, which was intensely embarrassing. Besides lower-back and sciatic pain, his knees were always aching and often swollen.
His story dated back twenty years, to his time as a paratrooper. He had severely injured his back on a jump, crushing several vertebrae in the lumbar spine. This had caused the spinal nerves to become compressed and damaged, including nerves which connect to the digestive system. As his condition worsened over the years, he consulted orthopedic surgeons but was told that surgery would be hazardous, and there was a 50 per cent chance that he would end up in a wheelchair.
The muscles in the lower back were rigid, in a protective spasm. After a couple of releases Jack’s pain had much reduced and he was beginning to regain some control over his bowels. He was so encouraged, he even asked how soon he could start to play tennis.
After a few weeks of regular releases his bowels were functioning normally and he could walk long distances without tiring. The last problem to clear up was the pain in the knees, and with his gradual improvement he found that over the next few months he was able to started playing tennis again. He describes his recovery as a complete miracle.
As this case illustrates when disruptive muscle stress is released and muscles start to return to their natural tone, the compression on the spinal column starts to ease, reducing the disruption on the nerve pathways. When the nervous system optimises recovery starts to take place!
Click here for additional BSR success stories