It is a fact that most of us will suffer from neck pain, back pain and/or sciatica at some point in our lives. In fact, for some bad back sufferers it is an ongoing problem, one that may put them out of commission completely, leading to complete and permanent disability. A "bad back" may be caused by a myriad of factors to include: tight muscles; muscle imbalance; herniated discs; weak muscles; pregnancy; and, even stress. In many cases, these injuries or conditions are the result of daily movement, things we do in our every day lives. Movements, such as reaching for objects, bending the wrong way, improper posture, attempting to do "too much," etc often lead to problems.
In some instances, back pain and sciatica may be caused by carrying heavy objects or carrying them improperly. One of the biggest issues related to what I refer to as the "bad back complex" or "back pain complex," is excess weight. Excess weight may mean anything from carrying just a few too many pounds, to being clinically obese. Many of us struggle with weight issues throughout our lives and obesity, combined with any number of other factors, often exacerbates neck pain, back pain, and sciatica. Obesity and the resultant damage to the musculoskeletal system often results in pronounced, life-altering changes to the anatomy, morphology, physiology, and function of the spine, the associated nervous system, and the supporting musculature.
If you are just a few pounds overweight, you may still be placing undue stress on your spine, pulling it out of its natural alignment and profoundly altering the curvatures of the neck (cervical), chest (thoracic), and lower back (lumbar), as a result. The best place to start to lose weight is with an intelligent, individualized, and medically approved, and in some cases medically supervised, exercise program. Cardiovascular exercise, at least 20 minutes a day, will improve and increase weight loss, also increasing muscle mass and improving muscle tone.
Lean muscle burns at a higher rate than fat or fatty muscle, therefore, you will burn more calories and improve overall basal metabolic rate (BMR). Ultimately, extending your aerobic workout to 30 minutes will yield amazing results in short order. Not only will you witness a significant drop in inches, and pounds, you will experience an amazing, often total, relief from neck pain, back pain, and sciatica. Many people can find relief from the symptoms of a bad back simply by losing 5 or 10 pounds.
In addition to cardiovascular or aerobic exercise, stretch everyday for at least 10 to 15 minutes. Upon rising in the morning, stretch your back by slowly, and with complete concentration, bending forward and attempting to put your nose on your knee. Yes, I know, it is impossible right now but continue to do it, slow and easy does it, in the morning and before bed at night. Eventually, you will be amazed at how limber you become, particularly as you begin to reduce your "middle." Muscle tone, and flexibility, will help reduce neck pain, back pain, and sciatica. Good muscle tone and strength will also reduce the incidence of injuries.
Along with altering the curvature of the spine, forcing it out of alignment due to too much weight being carried forward, excess weight may also create a situation in which our hips (pelvis) tilt forward. The improper positioning of the hips also places pressure on the sciatic nerve, resulting in sciatica, in addition to lower back pain. Additionally, if the hips remain out of alignment, and the resulting pressure on the various joints, primarily the sacroiliac (sacrum to ilium) and the hip joint (femur/acetabulum) or socket, is not reduced and/or eliminated, profound and degenerative forces come into play, permanently altering the architecture of the joint and resulting in chronic pain.
It is difficult for many to empathize, much less understand, what a chronic neck pain, back pain, and/or sciatica sufferer experiences on a daily basis. The discomfort associated with a bad back, at times reaching fever pitch, may continue unabated for many years before the right bad back strategy is discovered and implemented. The real problem is that often the pain itself inhibits an individual from exercising and working out, which would help alleviate or eliminate the pain. Weight loss becomes an issue because of inactivity and the resultant sedentary lifestyle adopted as a pain relief strategy. Often, bad back sufferers simply give up, unable to confront or effectively deal with either issue, the obesity or the chronic pain. It is common for an individual to become depressed, leading to additional weight gain with overeating and a further reduction in activity and BMR.
When feeling overwhelmed, take a walk! Walk to the corner store. Walk to the mailbox! Walk the dogs! Heck, walk the cat! Just make sure you walk! Don't view your walk as exercise, look at it as an escape, private time, time with your thoughts, time alone. Change your focus and you will discover your walks getting longer and the neck pain, back pain, and sciatica, along with that nagging weight problem, and the resultant depression have simply walked right out of your life. Baby steps out the door! Baby steps down the stairs! Baby....You know the drill.
Having realistic goals and pursuits may actually make you feel better each and every step of the way. Focus on small goals, one at a time, and when you achieve them they will give you the added incentive to push on to the next. Always redefine and rest your goals in terms of your long term goals and strategies. Ultimately, you will achieve more if you simply focus on today.
The A.A. motto of "One Day at a Time!" may be just the mantra to help you through.
There are over 196,000,000 obese adults in the United States alone. That is a staggering fact, particularly when viewed in the context of the next fact, that more children and young adults are obese than at any point in our history. Ever! Of course, as we age bones lose density and muscles often become weaker. The age-progressive factors coming into play and putting pressure on the spine are myriad. Damage due to obesity is often irreversible, it is absolutely crucial to maintain optimal body weight and muscle tone. The above mentioned fact is but one more reason for initiating and maintaining an exercise routine. By becoming, then remaining, active our musculoskeletal system will remain healthy. The old adage that a healthy mind and a healthy body are inextricably linked is so obvious it barely needs to be stated.
While important, diet is actually secondary to a solid aerobic, cardiovascular exercise program. However, diet cannot be ignored, nor should it be. Along with exercising, at first simply walks, eventually leading to a more concerted program, the overweight individual suffering from neck pain, back pain, and/or sciatica must change his or her diet, incorporating more fruits and vegetables, reducing fats. Again, stay away from fatty and processed foods if you want to be successful. Diet is not about eating less, it is about eating smart! Of course before you enter into any diet and weight loss program, you should seek the opinion of a medical specialist familiar with the complex issues experienced by, and facing, an overweight or obese "bad back" patient. However you start, and wherever you begin, one thing is of paramount importance, this should always remain your central focus:
In the words of Winston Churchill, "Never, never, never, give up!"
Ultimately, the steps you take to relieve neck pain, back pain, and sciatic nerve pain or sciatica, come down to a few easy to remember steps. One, get started in an aerobic, cardiovascular routine, first slow and then building with success. Remember, walk, walk, and walk! Two, stay mentally focused and don't allow the blues to get you down or stop you entirely. Remember, when feeling your worst, when in the most pain and feeling down, that's the time exercise will do the most good. Endorphins are amazing little critters and a brisk walk when it pain will send a charge of those natural opiates racing through your blood stream, providing amazing relief in minutes! Finally, change your focus not your diet. Dieting is not the answer, eating habits are.
There are several great programs out there, but a simple switch to fruits, vegetables, and low fat foods will yield amazing results without forcing you to eat less. Eat smart, not less! Finally, if you are overweight, obese or just packing a few extra pounds, you should begin exercising, at once. Any exercise routine should begin with stretching and end with stretching, in the middle you should be walking and engaged in an exercise routine to strengthen your core, spinal, and major back muscles, the abdominals, obliques, spinal erectors, latissimus dorsi, and trapezius, to name a few. Find what works best for you and relieve your neck pain, back pain, and sciatica once and for all. Take things as they come and remember, you have nothing to lose but the pain!
For further information and an intelligent program of treatment for neck pain, back pain, and sciatica, what I refer to as the "back pain complex" try the program below:
http://www.HowToStopSciatica.com
For additional resources dealing with neck pain, back pain, and sciatica, including additional treatment plans and a community for support; an awesome resource for New Balance running shoes, great for heel cushioning and a must for anyone suffering from neck pain, back pain, and/or sciatica; ice-compression braces, crucial for inflammation and swelling; orthotics for the times when the New Balance can't be worn; and, natural anti-inflammatories for the back pain complex:
Go to:
http://www.UltimateBadBackStrategies.com
Professor John P. J. Zajaros, Sr., The Bad Back Guy
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