It all started in school in the 8th standard when I was practicing for the gymnastic team performance. I bent down to touch the ground with my knees straight and do a “hand-stand” click went my back and a searing pain ran up my spine to the nape of my neck and down my legs. I could not stand upright again. a friend, thinking I was joking around came up and helped me up by pushing me over - that landed me in bed for a fortnight doctors said that I nearly suffered a ’slip disk’.

But did I suffer a slip disk? I will never know. X rays did not seem to show anything and at least two doctors thought that I did suffer a slip disk and that it settled itself while I was in bed. Perhaps they were right because the back pain plagued me for years and began manifesting itself in to a chronic form about two years ago.

I tried a lot of treatments including yoga but it just would not stay away. Many doctors and their assistants ordered many X rays but nothing seemed to keep the back pain away. Then late one night, I was watching a program on telly and was engrossed in the way people were exercising their back and legs. A thought hit me as the instructor told the exercisers that some people do not know it but the weakest point of their body is their lower back and the muscles can get pretty painful keeping the rest of the torso upright.

Being a heavily built person myself I believed the logic of what he was saying. Perhaps my back was just weak and needed some working. The fear of the pain kept me from working my back and legs for years. then I decided to do some simple exercises - lying down on my back.

Lying straight on my back I began tow simple exercises - leg lifts and upper body lifts. This I continued for 10 days and noticed a marked improvement in my condition. Just lying straight and lifting my legs up about 8 inches from the ground and holding them there for 3 seconds. I repeated this 15 times. then I lifted my shoulders from the floor up as much as 6 inches. Not lifting my body off the floor - just my shoulders - holding there for 3 seconds and relaxing. Breathing in when I lifted up and out when I relaxed.

That is all. Now I am doing squats and upper body “bend-forwards”. With no back pain for the past three months. I did this only because my doctors showed doubts that I had any problem with the bone structure. I took a risk and it paid off but this does not mean that anyone with lower back pain can do these lower back pain exercises - and get away with it. Check with your doctor first!

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