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Archive for the ‘Back & Neck’ Category

Anne was convinced about 18 miles into the White Rock Marathon in Dallas that she had somehow severed her sciatic nerve with a muscle spasm in her butt!It was a cold, wet day, and by mile 15, she had a “cramp” in her hamstring and into her butt. It continued to get worse and worse as it got colder and colder. First she described that her fourth toe went numb, then the entire bottom of her foot. By the time she got to mile 24, she relates being freezing, wet, miserable, and could not feel her left foot or calf! Quit? Never! It’s not even in her vocabulary….Although her running friends that were doing their best to drag her to the finish kept encouraging her,her pain was getting worse and worse! What was going on? Piriformis syndrome!

Anne had just experienced a very rude introduction to her piriformis muscle. This muscle arises from the sacrum, passes through the sciatic notch (an opening in the pelvic bone) and attaches to a bony prominence on the side of the thigh bone (greater trochanter). The piriformis muscle acts in outward rotation of the hip. The sciatic nerve exits the spinal cord and passes through the notch in front of the piriformis (in some people the nerve actually passes right through the muscle).

What went wrong that day around White Rock Lake? Anne irritated her piriformis muscle by getting tired (because her pre-race training had been, when she was being honest with herself, less than adequate), which caused her to overpronate, and then she coupled that with running on uneven surfaces and progressively colder temperatures which caused Anne to tighten all of her muscles shivering anyway! As the piriformis became inflamed, it swelled and compressed the sciatic nerve, which caused her foot to become progressively numb.

Most piriformis injuries are caused by overuse or by forced rotation of the hip caused by running on uneven surfaces. You can also irritate your piriformis by falling on your butt and having a direct blow! Pain can usually be elicited early in piriformis syndrome with direct palpation or stretching of the muscle. Anne describes pain enough to jump off the massage table pain when her piriformis was palpated for a month after the marathon!

Why me? Look at your training schedule and you may see an answer. Anne did! Inconsistent training coupled with worn out orthotics and an unusually cold day! Other factors come into play like tight hip adductor muscles and excessive pronation. If your adductors are tight, the piriformis has to work harder to abduct the hip before it can help in outward rotation. Also, when your foot excessively pronates (or rolls in) when pushing off, your whole leg rotates inward and the piriformis acts to externally rotate your hip and has to work overtime every time you push off.

Can I keep running with piriformis syndrome? Yes and No. You can run in the early stages; Warm up the piriformis before running and stretch before and after any activity. Decrease your mileage at least 30-50%, slow down and avoid hills and speed work as well as uneven surfaces. If you are finding that the muscle pain is causing you to alter your gait, slow down and start therapy before you end up with another injury. Think of it this way, as the piriformis tightens, the pelvis is actually pulled upward which gives you a functional leg length discrepancy. Major biomechanical injuries to your other leg and foot can occur due to compensation! In other words, piriformis tightness in the left hip can cause arch or knee pain in the right leg!

What else could it be? Only a sports medicine physician can give you a true diagnosis of piriformis syndrome. Lumbar spine injuries like a herniated disc or degenerative arthritis as well as a pelvic stress fracture can mimic piriformis syndrome. A complete physical exam should highlight the culprit muscle and x-rays or even an MRI may be needed to rule out other possible causes.

Piriformis syndrome is treated with physical therapy, pelvic manipulation, tons of stretching, anti-inflammatories, functional orthotics or shoe inserts to align your gait, deep tissue massage and manipulation, and even the dreaded cortisone shot to the butt in some cases. Very few people need surgical release of the muscle for complete relief of symptoms.

After Anne experienced piriformis syndrome, I bet she will never joke about a pain in the butt again! Be smart! Maintain your core strengthening routine, wear your orthotics if you pronate excessively, stretch your hip adductors, and strengthen your abductors to ward off the dreaded piriformis syndrome!

Back pain affects nearly 80% of Americans and the most common form is Low Back Pain. Because you rely on your back for almost every move you make, it is vulnerable to injury. Back pain can even be disabling. It is one of the most common problems prompting a visit to your doctor and for missing work. In fact, it is the second highest cause of disability in persons under the age of 45.

Although people complain of back pain, it is not a diagnosis but rather a symptom of an underlying disorder. There are two types of back pain, acute and chronic. Acute back pain is pain with a new onset. It comes on suddenly, usually due to injury. This is the most common type of back pain. It is usually resolved in less than one month but no more than 6 weeks duration. Chronic pain is pain that can have a quick or slow onset, but it lingers for long periods of time. Although it may last three months or longer, some people experience a lifetime of chronic back pain. Chronic pain is the least common type of pain.


What Causes Back Pain?


To begin to understand the causes of back pain, we need to understand the spine. The back is made up of 33 vertebrae or bones. It is divided into 5 groups: Cervical, Thoracic, Lumbar, Sacrum and Coccyx. The cervical spine (upper back or neck) consists of 7 vertebrae. The thoracic(middle back) has 12, and the lumbar spine(low back) has 5 vertebrae. The sacrum consists of 5 fused vertebrae, and the coccyx(tail bone) has 4 vertebrae fused together.

The vertebrae are held together by ligaments and muscles with discs between the vertebrae. The discs are filled with a jellylike center, allowing them to act like a shock absorber. The vertebrae link together to provide stability and support. They protect the spinal cord and spinal nerves that run through the spinal canal.

Because the neurological system is complex, it is difficult to pinpoint the exact cause of back pain. The causes of back pain are divided into categories: Mechanical, Injuries, Acquired disorders or diseases, Infections or tumors.

Mechanical causes: These are problems with how the spine works. For example, Spondylolistesis(deterioration of the disc one vertebrae to slip forward over another, causing the vertebrae to rub together, therefore causing pain). Other mechanical problems are fractures, herniated discs, spinal stenosis, spinal degeneration and sciatica.

Injuries- This category includes common forms of back pain due to injury to the spine or the ligaments and muscles involved with the spine. Sprains, for example, result if a ligament that supports the spine is pulled or torn due to improper lifting or body mechanics, even twisting the wrong way, Fractures can occur from osteoarthritis which causes the bones to become brittle and weak. Sever injuries can result from an accident or fall.

Acquired disorders- These are medical problems that you might have been born with such as scoliosis(an abnormal curvature of the spine) to other problems that you acquired, such as arthritis(osteoarthritis and rheumatoid arthritis) which can lead to fractures; musculoskeletal pain syndromes such as fibromyalgia, spinal stenosis (Narrowing of the spinal canal putting pressure on spine or nerves); and even pregnancy.

Infection/Tumors- Infection, although not common, can cause pain if it involves the vertebrae. Two examples of this are Osteomyelitis(infection and inflammation of the vertebrae) and Discitis(infection in the discs).Tumors, although rare, can also cause back pain. These can be benign or cancerous, but usually result from a tumor that has spread from another area of the body.


How is back pain diagnosed?


In order for your physician to discuss the proper treatment for your back pain, he will need to do a thorough medical history and physical exam. You will need to give a clear concise description of your pain. Your physician will need to know how the pain started, what you were doing when it started, how severe it is, does it come and go or is it constant, and what makes the pain better or worse. You will need to undergo some diagnostic tests. Common tests done to diagnose back pain are x-rays, bone scans, and MRI’s. These diagnose problems due to bone or soft tissue injuries. Your doctor may order blood and urine tests to look for infection. If your physician feels the pain might be caused by a nerve problem, then you will have an EMG(electromyography) or nerve study. An EMG is an assessment of the electrical impulses of nerves and the response of the muscles.


How is Back Pain Treated?


The common goals of treatment are to relieve back pain and to restore mobility. Treatment varies depending on the severity and type of injury. The most common and basic treatment used for strains or minor injury is Rest. Heat can be used to promote circulation to the area and relieve spasms. Cold packs can be used to decrease the swelling in the affected area of the back. Common OTC (over the counter) medications such as Aspirin, Motrin, Tylenol, and Aleve are prescribed to help the pain and inflammation.

Long term bed rest is not usually recommended because it can make recovery slower and can ultimately cause other problems. Usually the doctor will have you gradually resume normal activities after 24-72 hours of rest. He may start you on a physical therapy program which should include heat, massage, ultrasound and an individualized exercise regimen. If the pain does not subside and it is interfering with your normal daily activities, your doctor may order prescription pain medications such as Darvocet, Vicodin, or Percocet and anti-inflammatory agents to relieve muscle spasm.

If your pain becomes chronic and all other treatments have failed, your doctor may refer you to a Back or Pain specialist. Because the back is a complex entity, specialists are more up to date on new advances in the treatment of back pain. Some treatments you might encounter are epidural nerve block (injection of anesthetic, anti-inflammatory, or steroid into the epidural space of the back for long term pain relief)and trigger point injections(injection of steroids and anesthetic into the muscle that is triggering pain.)This should also provide long term pain relief. Other medications such as antidepressants and anticonvulsants have been found to help relieve pain caused by nerve injuries.

Other types of treatment include:

Use of TENS(transcutaneous electrical nerve stimulation) unit. Electrodes are placed on 2-3 painful areas of the back and attached to a unit that provides mild electrical stimulus to the area in order to relieve pain.

Chiropractic adjustments of the back.

Acupressure or acupuncture treatments.

Relaxation and breathing techniques and stress management instruction.

Massage and basic stretching exercises to promote mobility and relieve spasm.

Yoga-and Pilates- This can help relieve pain and stress. Some Yoga postures may help relieve low back pain and help improve strength, flexibility and balance. Yoga is good for stress reduction and can help with the psychological aspects of pain.

Aquatic or water therapy- This can be very beneficial in relieving pain and improving mobility in those with chronic low back pain. There is no resistance to movement in the water, and water is soothing, comforting, and relaxing for the body.


How can Back Pain be Prevented?


Although some people say that you can’t avoid injuring your back, most doctors are in agreement that the common causes of back pain can be prevented by following a few lifestyle changes:

Exercise: You will need to consult your physician prior to starting an exercise program because there are some exercises, such as high impact aerobics and weight lifting that can make back pain worse. Other exercise, such as swimming, walking and biking can help overall health and strengthen the back. Nonetheless, exercise should not be avoided as it helps to improve overall health.
Lumbar support belts: Some people that work jobs that do heavy lifting on a daily basis are required to wear lumbar support and undergo back training on the job to learn how to prevent lifting injuries.
Do not wear high heels.
Keep head up and stomach in when standing. If standing for prolonged periods of time, place one foot up on a stool and alternate your weight frequently.
Sit in a chair with good lumbar support. Maintain good posture, sit up straight and keep both feet flat on the floor. Make a lumbar roll out of a rolled towel to place behind the low back when you drive or sit for prolonged periods of time.
Use proper body posture when lifting. Keep objects close to your body. Keep your back straight and your head up with stomach tucked in. Don’t lift objects that are too heavy. Get help when lifting awkward or heavy objects. Don’t bend forward to pick something up, rather bend at the knees and lift straight up from the knees.

In conclusion, back pain can be difficult to treat but there are many options out there for you. Specialists are finding new research every day. You can take care of your back by making good lifestyle changes and eliminating or reducing the amount of stress in your life. By maintaining good posture, using proper lifting techniques, and educating yourself on how to avoid back pain, you can prevent more back injury.

Sciatica, I’m sure you know, is a real “pain in the butt”. It affects your day to day life and stops you enjoying your work and leisure times.

At times pin is constant and you may even get numbness in your legs. You may be frustrated that you can’t even tie your own shoe laces, or play with your kids, let alone perform totally at work.

You may have fears that it will become worse and that you may end up having surgery. Or worse become permanently disabled due to the pain, as a cure is very hard to find.

Freedom from sciatica pain is possible though, especially if you know why sciatica occurs and what you can do to ease your pain.

Becoming completely healed, having your flexibility returned and being able to do anything you want or desire is not just a pipe dream.

To return to total fitness and to become pain free means you need to address all the factors that cause your sciatica. You need to realign your spine, balance your pelvis, relax tight muscle and strengthen weak muscles. All simple things to do at home…

With sciatica you also need to stretch your Piriformis muscles, remove any tension off your discs and the most important thing to do is take pressure off your Sacro-Iliac joints.

The Sacro-Iliac joints are the link between your spine and your pelvis. These joints if tight create the muscles in your buttock to tighten (namely the Piriformis), they allow the pelvis to become unbalanced and then also allow distortion in the spine.

Correcting these joints will help the other areas to ease somewhat. However you still need to target these areas if you want that total health and freedom from sciatica pain.

So the question is…

How do you relieve pressure off the Sacro-Iliac joints?

Simple, you need to get a towel. A simple bath towel and fold it in half length-ways. Then roll it up so you have a cylinder shape.

Then you need to lie on your back, place the towel under your sacrum. This is the wedge shape bone at the base of your spine. Place the towel so that the top edge is at about belt height and the rolled towel points towards your feet.

To recap – the rolled towel is in the midline of your sacrum – the top edge at belt height – the rest of the towel is therefore over the sacrum and tailbone.

Then all you need to do is lie there. While you lie make two fists and place these under your head on the rounded area of the back of your skull. Why?

Your sacrum and occiput work together. So lying on the towel and with both fists on the back of your head helps to take pressure off the joints and ease other pressures in the spine.

It is as simple as that. Just lie there for about 5 minutes and then get up gently and go for a few minute stroll.

Easing your sciatica is easy and quick. You cannot do these types of techniques wrong and they help relieve pain quickly.

To get complete and total freedom from your sciatica pain, you need to do this and also the pother techniques in the X-Pain Method. This way you will improve your flexibility, have freedom from back pain, and be able to do all the activities you wish – at home and work and return to total health and fitness.

Sciatica does not need to rule your life. The continuous pain, numbness and frustrations of having poor mobility can ease and disappear. You just need to apply some simple techniques to eliminate your sciatica once and for all.

Children suffer from many diseases and disorders in their childhood days, but chronic back pain is a rare disorder that is found in them. The general cause of a child’s back pain is an injury or sitting and standing in bad postures. But if there occurred no injury and still your child is suffering from a consistent back pain, do you know what to do? Well, your child needs an immediate medical attention.

Back pain in children not just come with a constant and harrowing pain, but is also accompanied with many other symptoms like high fever, loss of weight, behavioral changes, weakness, sleeplessness and nausea. You need to keep a constant tap on any of these symptoms and report immediately to a nearby doctor if the conditions do not improve.

The only way to get to the root of your child’s back pain is with a proper medical attention. You should get a spine X-ray test done and find out the accurate cause of the suffering. Right diagnosis will only lead to a right treatment. The other tests that may help you find the reasons of back pain are MRI, a bone scan, CT scan, blood tests and ESR.

Your child can suffer due to back pain due to the following reasons:

Bad Postures: Children have a habit to sit in bad postures while studying, reading, eating and watching TV. It is the biggest cause of back pain in children. You need to take a regular notice of that and correct your child whenever he follows a bad posture.

Injuries: Injuries remain the most common cause of back pain in children. A minor fall can cause a muscle pull or even strain a ligament. If not taken seriously, the problem can aggravate. Pain due an injury can be treated with anti-inflammatory medicines, effectively. Ibuprofen is a non-steroidal anti-inflammatory drug that is commonly used. But these medicines should be under the medical supervision of a good doctor only.

Spondylolysis: Over five per cent of children suffer due to back pain that falls in this category of spondylolysis. In this disease there occurs a fracture in the lower vertebra of the spinal cord. If not taken care of properly, the pain may aggravate. In such situations, surgery and bracing remains the last option. The problem with this disorder is that, in children it does not come up with any symptoms. Therefore sometimes it becomes difficult to find out if the child is suffering from this disorder.

Herniation of the disk: Herniated disk is a rare cause of back pain in children. If it occurs, it causes weakness and numbness in the child’s body. The only treatment to this type of back pain is bed rest and surgery in rarest-of-rare cases.

Pott’s Disease: This disease occurs due to TB of spine in children. The disorder can be cured with the administration of antibiotics like, third generation cephlaosporins and ceftriaxone.

Diskitis: This disorder occurs due to infections in the disk. Infection leads to high fever, back pain, muscle spasms coupled with behavioral irritability. If not taken care of the disorder at the early stages, there can occur acute complications in the later years of life. Treatment of this disorder includes bed rest coupled with a supervised course of antibiotics.

Pyelonephritis: If you were thinking that back pain could only occur due to some dysfunctionality in the spine, you were wrong. There also occurs a kidney infection that is a cause of back pain. In Pyelonephritis, children suffer due to a sharp pain that is usually on one side of the back. The pain is accompanied with high fever and nauseatic feelings. The child may also feel pain or a burning sensation while urinating.

Scheurman’s kyphosis: This disorder is common in adolescents, especially males. The upper back takes a round shape, thus bending the whole spine. There are two forms of this disease. One is flexible kyphosis and the other is non-flexible kyphosis. The treatment requires bracing up of the back.

Spondylolisthesis: Children who suffer from spondylolysis have a slip of their 5th vertebra. The sacrum also dislocates. The severe cases of this disorder can only be corrected with a surgery.

Besides these, there are other causes of back pain in children. They are tumors or neoplasms, malnutrition, suffering due to trauma, muscle weakness, arthritis and some of the other infections. But theses reasons are generally rare.

Difficult, painful, urgent, and frequent urination, as well as, back pain, pain on the sacrum, discomfort when sitting, or erectile dysfunction are all common symptoms of men with chronic prostatitis and chronic pelvic pain syndrome. Acupuncture physicians have been treating these symptoms for over 2000 years. Even though as many as 35% of men over the age of 50 suffer from chronic prostatitis, few know they can use acupuncture for treatment.

Most Americans tend to think of acupuncture strictly for back, knee pain, and injuries. In fact, acupuncture is a power treatment for many diseases of the prostate including chronic prostatitis, chronic pelvic pain syndrome, and benign prostatic hypertrophy (BHP).

Disease occurs when the body is in disharmony. When imbalances develop in the body, illnesses occur. Once the imbalance is corrected with Acupuncture, the body can heal itself. Often, the imbalance is with the qi, which is often translated as energy in the body. Qi gives us the power to do things, like work and exercise, it also protects us from getting sick. One interesting detail about qi is that it circulates in the body. When it slows down or stops, it can also cause illness.

Traditional Chinese Medicine diagnosis for the acupuncture treatment identifies the specific disharmony by analysing the symptoms such as the presence of pain, cloudy or bloody urination, urinary inhibition, as well as the reduction or increase in urine flow. Also, the practitioner carefully takes the pulse and looks at the tongue, which together reflect the internal state. Generally, prostatitis is generally caused by an imbalance of qi: qi is either not flowing smoothly or there is too little qi.

The acupuncture treatment is individualized to each patient’s symptoms. The goal of the treatment is to balance the disharmony and stop pain. For some, this may also include stopping bleeding, smoothing urination, and clearing cloudiness. The treatment achieves this goal by regulating the qi flow throughout the body, particularly the lower abdomen and sacral regions. Acupuncture points for chronic prostatitis and chronic pelvic pain syndrome tend to be on the lower abdomen, lower back, sacrum, and legs. Electroacupuncture and moxibustion may also be used to augment the acupuncture itself. Generally, a treatment course consists of five to ten acupuncture treatments once or twice a week. For chronic prostatitis and chronic pelvic pain syndrome, improvement is gradual but can be long lasting.

A few pilot studies have shown positive results for acupuncture’s effect on prostatitis. One pilot study examines acupuncture with electric stimulation on the quality of life of men with chronic prostatitis and chronic pelvic pain syndrome. The treatments were given twice a week for 6 weeks. The participants had an overall improvement in their quality of life, decrease in urinary difficulties, and an increase in urinary function. Another study of chronic pelvic pain syndrome tracked the effect of needling only one point located on the sacrum. The treatment was performed once every week for 4 weeks, and then once a month. After the 5th treatment, the participants showed a reduction of pain and improvement in quality of life. In addition, the ultrasonography showed intravenous congestion decreased from the acupuncture. These studies support the use of acupuncture as a safe and effective complement to standard care.

References:

Chen R, Nickel JC. Acupuncture Ameliorates Symptoms in Men with Chronic Prostatitis/Chronic Pelvic Pain Syndrome. Urology. 2003 Jun;(61)6: 1156-1159.

Honjo H, Kamoi K., Naya Y, et al. The Effects if Acupuncture for Chronic Pelvic Pain Syndrome with Intravenous Congestion: Preliminary Results. International Journal of Urology. 2004 Aug; 11(8): 607-612.

Episodes of lower back pain are so common that, according to the Spine-Health website, “at least four out of five adults [in the United States] will experience it at some time in their lives.” Although few episodes of back pain warrant surgery, the pain can be long lasting in nature and severe in perception. Moreover, the specific cause of this pain is often difficult to diagnose, leading its victims to a constant-but mostly unsuccessful-search for means to relieve their discomfort.

Further, the search for, and analysis of, such remedies can be confusing as the two most-often prescribed treatments for this condition are polar opposites:

Resting the muscles of the lower back

Exercise

Of these two remedies, however, an increasing body of research indicates that exercise, particularly those exercises that gently stretch the muscles of the lower back, are particularly effective at relieving this condition. There have been a number of studies examining the effectiveness of yoga in treating back pain. Such studies show that certain types of yoga (i.e., yoga therapy or hatha yoga) which emphasize gentle stretching postures are indeed effective means to alleviate lower back pain.

Compelling Research into Yoga and Back Pain

One such study, published in the September 1, 2009 issue of the medical journal, Spine, is a compelling case in point.

Researchers at the Department of Community Medicine at West Virginia University, led by Dr. Kimberly Williams, conducted a 3-year study into the effects of a regular practice of Iyengar Yoga (a form of hatha yoga) had on those who suffered from chronic lower back pain. It should be noted that back pain is considered to be chronic if it lasts for more than three months without significant, or any, remission of the pain.

For this study into yoga and back pain, the researchers selected 90 participants who had varying levels of functional impairment due to chronic lower back pain. The group was then randomly assigned to one of two categories: those that received yoga instruction and a “control” group that received only standard medical treatments.

Research Methodology

Those who were selected for the “yoga” group received 90-minutes of instruction, twice a week, from a certified Iyengar Yoga instructor. For 24-weeks, this group performed yoga postures that are believed to relieve the symptoms of chronic lower back pain. The control group received only standard medical therapies for the 24-weeks.

At the end of the 24-weeks, the researchers observed that the yoga group had a greater reduction of pain and functional impairment than did the control group.

Following this 24-week period, both groups were closely monitored for six months. Using several different methods to analyze the remaining chronic back pain of the participants, including a pain medication-usage questionnaire, the researchers concluded that, at the end of the six months, the yoga group had a statistically significant reduction in pain and functional impairment than did the control group.

Moreover, the yoga group showed a greater reduction in pain medication than did the control group.

Facts About Yoga and Back Pain

One of the reasons why yoga may work so well at relieving lower back pain is its gentle stretching and massaging action on the muscles. Dr. Peter F. Ullrich, an orthopedic surgeon with the NeuroSpine Center of Wisconsin, believes that stretching the soft tissues, which includes the muscles and tendons of the lower back is key to relieving back pain.

But yoga is not the only such physical exercise that can bring relief. Indeed, any exercise, including walking, has been shown to ease lower back pain. That said, exercises that gently stretch the muscles of the lower back, legs, and buttocks are particularly effective at combating this condition. Thus, the slow, gentle, stretching postures embodied by certain forms of yoga may well be superior to any other form of exercise for easing lower back pain.

Yoga Postures that Relieve Lower Back Pain

Although many yoga postures have been shown to relieve lower back pain, the following three have proven to be particularly effective. Although it is recommended that a practitioner work with the patient to teach the correct alignment and technique, a summary of recommended poses is included as a reference.

Pelvic Tilt Pose. This is a subtle pose that incorporates a basic movement. The idea behind it is to strengthen the abdominal muscles around the lower back; bridging yoga and back pain. Pelvic tilts can be performed lying down on a floor or standing against a wall. When they are done correctly, they even supply a massage-like feeling to the back

Lying on the back, the knees are pulled up so that the feet are flat on the floor. In the starting position, the lower back should be raised slightly from the floor due to the natural curve of the lumbar spine. Exhale and gently rock the hips back towards the head. The lower back should then press against the floor. This pose should be held for a few seconds before returning to the starting position. The entire sequence of movements should be repeated 5 to 10 times.

Supported Bridge Pose. This pose takes the pelvic tilt to another level of intensity. Lying on the back, the knees are pulled up so that the feet are flat on the floor. The arms rest on the floor alongside the body. (The hands will barely be able to touch the feet as they rest flat on the floor.) The feet are then pressed down onto the floor, which action serves to lift the hips off of the floor. A yoga block is then slid underneath the sacrum; the triangular-shaped bone at the base of the spine. The sacrum rests on the block for up to several minutes, depending upon the nature of the sensation experienced by the individual.

Supine Spinal Twist Pose. The supine spinal twist pose does exactly what the name implies; gently twists the spine from a prone position. It is helpful in relieving back pain, but should be approached with caution, especially for those suffering from degenerative disk disease. While lying on the back, the legs are pulled up so that the feet are flat against the floor. The hips are then turned about an inch to the right while lifting them slightly off of the floor. The right knee is then pulled into the chest as the left leg is extended out, resting on the floor.

In a swiveling motion, the right knee is then brought across the body to the left side. (The right arm is kept open and in line with the shoulder while the left hand rests comfortably on the knee). The head is then turned to the right, looking over the shoulder. The left knee and right shoulder is slowly released back towards the floor. This pose is held for 5 to 10 breaths before pulling the left knee into the chest and repeating the directions above.

Precautions

Before performing any yoga exercises, a doctor’s consultation is advisable, or certainly that of a certified yoga therapist. Either will understand the relationship between yoga and back pain and can offer knowledgeable advice on which yoga exercises will bring relief of back pain and which yoga exercises may exacerbate the condition for a given individual.

Although yoga is not the only answer for the relief of lower back pain, it has proven to be one of the best natural methods of addressing this chronic and often debilitating condition.