Those who suffer back pain often want nothing more than to lie in bed. They may seek relief with pillows and an ice pack or a board and a heating pad. The purpose, though, is to remain in bed until the back pain goes away.

Better Idea

Back pain relief sought by remaining immobile will be long in coming, according to experts. Norma Turvill, a physiotherapist with Forth Valley Back Pain Service said during Back Care Awareness Week in Scotland (October 8-12, 2007): “… movement and exercise are a very important part of staying healthy.” Turvill went on to say about back pain, “As physiotherapists we spend a lot of time telling people how important it is to keep active and encouraging them to find some form of regular enjoyable exercise.”

Even when you do have back pain, say physicians and therapists, it is better to do gentle stretching exercise than to remain still. It is better to get up and take a brief walk than to stay in bed.

Appropriate Movements

Elsewhere on this website, we give a variety of appropriate movements – back pain exercises. The key is to use gentle exercises, and continue on a regular, daily basis to build strength in back muscles. You need little or no equipment for most back pain exercises. You just need determination.

Add Hot and Cold

Along with movement and exercise, hot and cold packs can relieve back pain. Apply medium heat for 20 minutes, and then do a few slow warm-up exercises, followed by stretches. Add a brief walk at a comfortable speed. End your session with cool-down exercises, and 20 minutes with a cold pack.

Proven Back Pain Relief

If you have not yet done so, we recommend that you order a copy of “Ultimate Back Pain Relief” to guide in your movement and exercise. Read the review of this book by clicking here or on the dark blue Ultimate Back Pain Relief button at the top of this page. To order a copy of Ultimate Back Pain Relief right now, click here. You will be taken directly to their website.

CAUTION: The writer is not a licensed professional, and offers the above information for educational purposes only. Please see your physician for advice regarding back pain.

Pregnancy is, for most women, a joyful experience. The joy is tempered, however, with various complaints. Some are mild, while others are more pressing.

Pregnancy back pain is one of the more persistent complaints. Pregnancy back pain in some form is experienced by nearly every expectant mother. For those who have worked consistently to strengthen core muscles, pregnancy back pain may be only mildly irritating. Others may find pregnancy back pain so limiting that they are unable to walk more than a few steps at a time.

Known Causes of Pregnancy Back Pain

Although some pregnancy back pain seems to defy diagnosis of causes, there are a number of known causes for the complaint.

* Weight gain: The mother’s frame and muscles are strained by the excess weight and pregnancy back pain occurs.

* Gravitational Center: As the baby grows, the mother’s center of gravity shifts. She is carrying more weight in front. Pregnancy back pain results as she is no longer to maintain her normal posture.

* Baby’s Position: The unborn baby shifts often as it grows. These changes in position within the womb can put strain on different back muscles, causing the mother pregnancy back pain.

* Hormones: Certain hormones released by the mother’s pregnancy body can cause weakness in joints.

* Exercise: Pregnancy back pain can occur when the mother, with weight shifted to the front, tries to exercise in the usual manner. Muscles that are accustomed to exercise can be strained with the change in body mass and shape.

* Weight Shifting: Any movement that causes the new weight to shift unevenly can cause pregnancy back pain. This might be as simple a movement as turning over in bed or bending to pick up something.

Types of Pregnancy Back Pain

There are many descriptions of pregnancy back pain, but most fall into one of two main categories: lumbar pain and posterior pelvic pain.

Lumbar pain – lower back pain – results from maintaining the same position for too long or from repetitive motions such as lifting.

Posterior pelvic pain – back of the pelvis – can occur from simply getting in or out of bed, rolling over in bed, and climbing stairs.

If you think you are suffering pregnancy back pain, talk to your physician about it. Ask him or her if your exercise regimen may increase your risk of pregnancy back pain. Follow your doctor’s advice.

NOTE: This information is provided for educational purposes only. The author is not a trained healthcare provider, and takes no responsibility for your use of this information.

Back exercises are valuable, not only to alleviate back pain, but also to avoid back pain altogether. Physicians tell us that much back pain is a result of weak core muscles.

Define Core Muscles

Core muscles are your abdominals, pelvis, and back. These muscles are at the core of your body. They help support and give strength to the body.

Back Exercise with a Fitness Ball

Many back exercises for core muscles can be done with a fitness ball. A fitness ball, sometimes called an exercise ball, is a large, inflatable ball on which you can sit or lie. Such reputable places as Mayo Clinic offer online instructions for core back exercises with a fitness ball.

Fitness balls come in at least three basic sizes. To find your best size for most back exercises, sit on the ball with your feet flat on the floor. The ball that puts your knees at a right angle in this position is the one for you. A firm ball will give more difficult exercise, a softer ball will provide easier back exercise.

Here are just three of the back exercises you can do with your fitness ball.

* Arm Bridge: Lie on your back across a fitness ball. Stretch your arms backwards over your head, bridging your hands to the floor. Continue this back exercise until you feel the stretch action in your lower back. Hold as long as you can.

* Leg Bridge: Lie on your back on the floor. Stretch your legs up onto the fitness ball. Tightening the abdominal muscles, raise buttocks and hips off the floor to form the bridge with your back. Take three deep, slow breaths while holding the bridge. Lower buttocks and hips, and then repeat this back exercise.

* Side Stretch: Begin this back exercise by lying on your side on the floor. Place the fitness ball between your legs from knees down. Straighten the arm on the floor, and rest your head on it. Tightening your abdominal muscles, and with the ball still between your legs, raise both legs a few inches from the floor. Hold the position while taking three slow, deep breaths. Lower your legs and repeat. Do this back exercise on both sides.

Other back exercises you can do with a fitness ball include such as reverse crunches; abdominal raising of the ball; hand-walking while lying on ball; and abdominal exercise while sitting on the ball.

All of these will strengthen core muscles – essential to avoiding or relieving back pain.

Helpful Tips

Elsewhere on this website, we offer specific instructions for a variety of low back exercises and other back exercises. Most of these require no special equipment. Most are free and can be done at home.