If you want to get ripped while working out at home with no equipment, then I suggest you check out Circular Strength Training (CST). CST is a system developed by Coach ScottSonnon, which focuses on movement and health instead of vanity. Despite this focus, Scott Sonnon himself is incredible ripped and athletic.

CST bodyweight exercises are derived from yoga, gymnastics, and dance. The reason I like CST exercises over more traditional exercises such aspushups, pullups, and bodyweight squats is because CST movements are more difficult and exciting. Let me show you a sample workout you can perform using CST movements:

Perform 8 rounds of:

• Elevated Scorpion
• Ground Frogger
• Jump Squat

Perform each exercise for 50 minutes before moving to the next exercise. This workout should not take you more than 20 minutes.

Lets go over how to perform each of these movements:

Elevated Scorpion

Start off in pushup position. Lift your butt towards the sky until you’re in an an upside down “V” position with your body. Your arms and legs should be straight. Now lift your right legstraight up into the air. With just a slight bend, move your right leg over to the left side. You will need to twist your body to the right in order to get a full range of motion. Twist as far as possible without lifting your hands off the floor. Return to starting position and repeat on the other side.

Ground Frogger

The ground frogger is very similar to a hindu pushup. Think of it as an explosive form of the hindu pushup. Start off in the bottom squat position. Place your hands on the floor in front of your body. Now move your shoulders towards the ground as if you were performing ahindu squat. Simultaneously, “spray” your legs apart. You do this by hopping up just slightly and extending your legs behind and slightly off to the sides. Push forward, just as in a regularhindu pushups. Drop your hips to the floor. You should be now in a cobra pose.

Explosively, return to starting position by forcefully bring your legs back and tucking your knees so that you are back into low squat position with hands on the ground.

Jump Squat

Perform a regular squat, then explode up into the air. Land back into squat position and repeat.

One of the most common ailments affecting people as they age is back pain. Whether the pain originates from an injury or from an inherent spinal condition, it can quickly become intolerable, affecting your sleep patterns and creating havoc throughout the daytime. Apart from seeking medical attention, including the use of prescription medication, many people seek to upgrade their mattresses. You can’t blame people for wanting to ditch their old mattresses. After all, no other industry has tied their products to good health in such an effective way as the mattress companies have. Before you believe the claims, however, it’s important to understand how different types of mattresses can affect your back health and ultimately, your ability to get a restful night of sleep

While some people may read this article hoping for a definitive answer in regards to the perfect mattress, the unfortunate truth is that the best mattress for any individual can be different, and doesn’t depend on just one or two factors. Rather, the choice is a highly personal one. While some people may sleep like a baby on a firm mattress, others may prefer the combination of softness and support offered by a visco elastic foam mattress. One thing that experts agree upon, however, is that a mattress should offer consistent support in order to keep the spine aligned. A mattress that dips or sinks down when you get into it will likely serve to worsen back pain, and should be avoided at all costs. While your mattress should be supportive, it’s also important that it be comfortable; otherwise, you will have difficulty sleeping throughout the night.

So, the simple solution to curing back pain is to choose a mattress that is supportive enough to allow you to sleep without pain, and comfortable enough to allow you to sleep soundly throughout the night. Whether or not you choose a mattress with coils or perhaps one of the visco elastic foam mattresses is a personal decision. Either type can be used so long as it provides proper support. Although the term “proper support” is somewhat subjective, clinical data suggests that a mattress that is medium-firm offers the correct balance of support and comfort.

The discovery of a multi-level arteriovenous malformation (AVM) in the thoracic epidural space can now bring relief to potentially thousands of suffers of chronic thoracic pain and progressive myelopothy. Identified as thoracic epidural arteriovenous malformation (T.E.A.M.), this particular AMV primarily affects younger women ages 20 to 40.

While AVMs are rare, affecting approximately 300,000 people, according to the National Institutes of Health, AVMs in this particular multi-level location have previously not been documented in medical literature. Symptoms of this condition include severe pain in the middle back area extending to the chest, loss of function and coordination of the lower extremities, hyperreflexia, muscle spasms and severe pain at night.

The discovery was made by neurological spine surgeon Dr. Robert S. Bray Jr., the CEO and founder of D.I.S.C. Sports and Spine Center. He will present his initial findings at the annual Congress of Neurological Surgeons in New Orleans on Oct. 24-29, 2009.

Undiagnosed, patients are left without viable treatment options that can result in chronic pain, permanent nerve damage and even paralysis of the lower extremities. Corrective action can now be taken with an outpatient microsurgical procedure (laminotomy) that takes approximately one and half to three hours. By clipping the malformation, the pulsing blood flow to the epidural space is interrupted, thus reducing the pressure on the spine.

Following surgery, significant reversal of symptoms and reduction of pain has been documented in all the cases reported, with recovery varying from two months to one year, based on the extent of the disease’s progression.

“The discovery of this new syndrome will help alleviate the needless suffering of patients, especially young women, who are struggling with chronic back pain and neurologic deficits that have previously been undiagnosed or have been completely missed diagnosed,” said Dr. Bray, one of the first neurosurgeons in the country to dedicate his practice to minimally invasive spine procedures 20 years ago. “With micro surgical techniques, we are able to remove the malformation and help patients regain an active lifestyle. In the past two years, we have identified 10 patients with this disease, which is quite a high number for any practice, leading me to believe there are potentially thousands affected that can be helped.”

All 10 patients were female. Five have undergone surgery that has led to a reversal of their neurologic deficits and improvement or total resolution of their pain syndromes. The other five are being monitored and have not required surgery. Dr. Bray and D.I.S.C. are currently in the process of collecting the data on these patients with long-term follow-ups for future peer-reviewed publications.

The difficulty of the diagnosis was the inability of the AVM to show up in a traditional MRI. The impetus that led to the discovery was a surgical procedure on a young woman to remove a lipoma, which is generally benign fatty tissue. Upon visual inspection, an AVM was discovered and confirmed through pathological studies. Collaborating with Dr. Rachael Gordon of Mink Radiology, a specially-designed sequencing scan consisting of gadolinium dye was developed that clearly identifies the malformation.

Whitney, a 28-year-old screenwriter, was among the first patients Dr. Bray accurately diagnosed and was successfully treated with surgery in April, 2008. With symptoms developing approximately one year prior to her diagnosis, Anderson began a gradual decline that was exacerbated in the final six weeks with severe foot spams, loss of coordination and loss of sensation in her legs.

“At first I thought it was restless leg syndrome because at night my legs would jerk incessantly, keeping me awake,” she said. “I had difficulty descending stairs, but shrugged it off as being out of shape. I was bumping into things, but then I’d always been a klutz. I had back pain, but thought that was because of stress. I was excusing the symptoms in every way until they became so pronounced I couldn’t anymore. One day when I was snowboarding, I finally knew something was seriously wrong when I kept falling down for no good reason. That night I started feeling tingling in my toes and then numbness that started moving up my calf.”

Initially Whitney was first diagnosed with possible multiple sclerosis, but when the hyperreflexia pointed to a potential thoracic spine problem she sought a second opinion from D.I.S.C. and was positively identified with T.E.A.M. disease.

“Whitney had a very severe case with the AVMs displaying at multiple levels, one of which was causing her spinal cord to be compressed,” Dr. Bray said. “While it appeared her malformation had been there for a while, she was rapidly declining and facing possible permanent spinal cord damage and paralysis without surgery. We removed the multi-level AVM and it appears she has had near complete resolution of her pain and symptoms and most importantly able to enjoy her active life.”

Whitney began a slow course of low activity two weeks post operatively and within a few months was able to begin more strenuous exercise. The tremors and leg jerking also began to dissipate and within 14 months she had nearly full reversal of symptoms and was pain free without any restrictions.

“The recovery was difficult, but obviously worth it,” Whitney added. “If the AVMs had kept growing I am convinced I would have been paralyzed. I’m just grateful to have found Dr. Bray and to have had such a successful outcome with him.”

For 44-year-old Kathleen, an animation producer who had previously undergone a cervical surgery by Dr. Bray but did not have the anticipated recovery, an additional workup was done. The results indicated the early presence of T.E.A.M. disease at five levels, which accounted for the continual pain and neurological deficit in her leg, although it was not related to the cervical spine issue. Following a second procedure for T.E.A.M., all issue were resolved and she was nearly 85% recovered with a very aggressive rehabilitation program just three-months post-operatively.

“Kathleen is a great example of how a prompt diagnosis and treatment can lead to a quick recovery,” Dr. Bray said. “We were able to identify the presence of T.E.A.M. disease in the early stages and perform surgery before spinal cord damage had set in. I fully anticipate she will continue her rapid improvement and have full resolution of her symptoms.”

About Dr. Bray: For nearly 30 years Dr. Robert S. Bray Jr. has been at the forefront of the innovations taking place in minimally invasive spine surgery. He has performed more than 10,000 procedures. Approximately 95% of his surgical cases are performed on an outpatient basis, while the national average is 5-10%. Among the first neurosurgeons in the country to dedicate his practice to spine surgery, he has trained 27 Fellows, published many peer-reviewed articles and has numerous patents to his credits for instrumentation and devices that have been essential to the advances in this highly-specialized field. Now, at the pinnacle of his career, he has established D.I.S.C. Sports and Spine Center, a multi-disciplinary medical facility that is setting the standard in health care. Outpatient Surgery Magazine calls him “one of the world’s foremost neurological spinal surgeons” and OR Manager Magazine refers to D.I.S.C. as “an advanced spine center other surgeons would envy.”

About D.I.S.C.: D.I.S.C. is redefining patient care with a multidisciplinary center that has the expertise of a variety of specialists from the fields of spinal neurosurgery, orthopedic surgery, physical medicine, pain management, chiropractic services, acupuncture, oriental medicine, nutrition and psychology all working together to find the best solution for each individual. D.I.S.C. offers the next generation of diagnostic imaging and a complete world-class surgery center with three suites specializing in minimally invasive spine and advanced arthroscopic and endoscopic procedures. Throughout the center you will find a dedicated team of highly qualified experts offering unparalleled medical services combined with old-fashioned personal care.

Source: DISC Sports and Spine Center

Low-back pain is a common condition that can be difficult to treat. Spinal manipulation.The application of controlled force to a joint, moving it beyond the normal range of motion in an effort to aid in restoring health. Manipulation may be performed as a part of other therapies or whole medical systems, including chiropractic medicine, massage, and naturopathy is among the treatment options used by people with low-back pain in attempts to relieve pain and improve functioning. It is performed by chiropractors and other health care professionals such as physical therapists, osteopaths, and some conventional medical doctors. This fact sheet summarizes the current scientific knowledge about the effects of spinal manipulation on low-back pain.

Key Points

Evidence indicates that spinal manipulation can provide mild-to-moderate relief from low-back pain. It appears to be as effective as conventional treatments, and recent guidelines for health care practitioners include it as a treatment option for pain that does not improve with self-care. Spinal manipulation is generally a safe treatment for low-back pain. The most common side effects (e.g., discomfort in the treated area) are minor and go away within 1 to 2 days. Serious complications are very rare. Recent research into spinal manipulation for low-back pain has begun to look at the effects of different forms of manipulation, as well as treatment duration and frequency. Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

About Low-Back Pain

Each year, up to one-quarter of U.S. adults experience low-back pain. Most people have significant back pain at least once in their lives; often, the cause is unknown. Back pain varies widely. For many people, it lasts only a few weeks, no matter what treatment is used. But for others, the pain can become chronic and even debilitating.Low-back pain is a challenging condition to diagnose, treat, and study.

Spinal Manipulation and Low-Back Pain

Spinal manipulation sometimes called spinal manipulative therapy is practiced by health care professionals such as chiropractors, physical therapists, osteopaths, and some conventional medical doctors. Practitioners perform spinal manipulation by using their hands or a device to apply a controlled force to a joint of the spine, moving it beyond its passive range of motion. The amount of force applied depends on the form of manipulation used. The goal of the treatment is to relieve pain and improve physical functioning.In the United States, spinal manipulation is often performed as part of chiropractic care. Chiropractic A whole medical system that focuses on the relationship between the body structure mainly the spine and function. Practitioners perform adjustments (also called manipulation) with the goal of correcting structural alignment problems to assist the body in healing. is a health care approach that focuses on the relationship between the body’s structure mainly the spine and its functioning. In chiropractic, spinal manipulation is sometimes called adjustment.Back problems are the most common reason people seek chiropractic care.

What the Science Says Study Findings to Date

Overall, studies have shown that spinal manipulation can provide ild-to-moderate relief from low-back pain and appears to be as effective as conventional medical treatments. In 2007 guidelines, the American College of Physicians and the American Pain Society include spinal manipulation as one of several treatment options for practitioners to consider using when pain does not improve with self-care.Research is under way to determine whether the effects of spinal manipulation depend on the duration and frequency of treatment. Recent studies have found that spinal manipulation provides relief from low-back pain at least over the short term (i.e., up to 3 months), and that pain-relieving effects may continue for up to 1 year.

Challenges Facing Researchers

When considering the evidence on spinal manipulation for low-back pain, it is important to know about the research behind the evidence. Although many clinical trials have been conducted, earlier trials tended to be small and poorly designed, making their findings less reliable. Moreover, studies have differed in focus (the specific type of back pain treated and form of manipulation used) and design (comparisons with other treatments vs. placebos). It can be difficult to clearly interpret findings when what is being measured varies widely from one study to the next. Recent research has begun to address these issues.

Side Effects and Risks Common Side Effects

Reviews have concluded that spinal manipulation is relatively safe when performed by a trained and licensed practitioner. The most common side effects are generally minor and include temporary discomfort in the treated area, headache, or tiredness. These effects usually go away in 1 to 2 days.

Serious Complications

The rate of serious complications from this manipulation, although not definitely known, appears to be very low overall. A potential complication from low-back manipulation is cauda equina syndrome, a condition in which nerves in the lower part of the spinal cord become compressed, resulting in pain, weakness, and loss of feeling in one or both legs. Other functions such as bowel or bladder control may also be affected. Reports indicate that cauda equina syndrome is an extremely rare complication. In people whose pain is caused by a herniated disc, manipulation of the low back also appears to have a very low chance of either causing or worsening cauda equina syndrome.

Low back pain affects over 80% of Americans at one point or another in their lives. The amount of pain can be from mild to debilitating. The effects can be slight stiffness, to a pain that takes your breath away. As a whole, we tend to treat the symptoms which give short term relief but we never seem to address the cause of the pain. In order to get rid of low back pain for good, we have to know the causes.

Being Overweight is Most Common

The obesity rate according to the Center for Disease control states that 1 in 3 Americans is considered obese. This means that a person has a Body Mass Index over 30. When someone is obese or even overweight they are carrying extra weight around their body that their spines and muscles are unaccustomed to. With the majority of weight being carried around the hips and waist, this puts a lot of pressure on the spine since it forces that person to adjust how they stand, walk and move to accommodate the extra fat. In most cases, the lower back is put in a strained position due to the weight on the front of the body which pulls at the spine and fatigues the supporting muscles of the spine.

A Weak Core Could be the Culprit

Your body is designed to use the abdominal muscles and the low back supporting muscles as a support or “natural weight belt.” This is called your core. If the muscles that are supposed to contract and support your spine are weak, you leave the muscles that support it, namely your spinal erectors, to be susceptible to straining or being pulled, commonly known as “throwing your back out.”

Weak Glutes are Common

Not only are your low back muscles important, but more importantly are the muscles of the hips. The Gluteus Maximus is the strongest muscle group in your entire body and for a good reason. It is designed to help you stand up with things that you pick up, carry etc. Poorly developed glutes or even just a lack of muscle control can force any load you try to pick up and move (including your own bodyweight) to be thrown to the smaller, weaker spinal erectors and put you in a position to feel pain and even become injured.

Flexibility is Important

Maintaining good flexibility in not only your low back, but also your hips and lower legs can help you maintain proper movement patterns, avoid strains from being “too tight” and also letting the larger muscles do their job rather than the smaller due to compensating for poor flexibility. Its possible to even “turn off” a larger muscle group due to tight muscles which can throw you into a pattern of using smaller weaker muscles to do the job of the larger. This is common with people with tight hip flexors, which inhibit your gluteus maximus and force your weaker spinal erectors and hamstrings to take up the load.

There could be Actual Spinal Problems

Up to this point we’ve talked about pain in the muscles that support your spine, but the problem may very well be your spine itself. Slipped, bulging or herniated discs are all possibilities that should be checked over by your physician or chiropractor.

Knowing the possible causes of your low back pain can give you a healthy dose of reality as to what factors you need to work on to treat the pain for good. The five reasons above are the most common sources of low back pain and should be addressed if you feel any pain, from the slight pain occasionally to full time extreme back pain. See your physician or chiropractor and get assistance with minimizing these “causes” instead of just treating the “symptoms.”

Your back will thank you in the long run.

Do you suffer from back pain? Do you have disc herniations? Does sciatica nerve pain keep you in bed all day long? Would you like to be able to function like you did before your symptoms started? If you are like me you answered yes to most of these questions. If you said know I congratulate? you because most people in the world suffer from some type ache or pain. For those of you that answered yes I am going to give you some very simple and basic steps that are very effective at providing back pain relief.

Step 1:

If your pain has lasted more than 3 to 5 days you must immediately go to your family medical doctor or family chiropractor for an examination. They will perform the appropriate testing and diagnostic procedures like x-rays or and MRI to determine what the cause of your problem is. You should always know what is causing your pain so you can take the right course of action for treatments.

Step 2:

If you have any belly fat lose it! Having a big waist line puts way too much stress stress and strain on your low back and often times is the main cause of low back pain.

Step 3:

Relax those tight muscles. Muscle spams cause compression of your spine and spinal discs and contribute to pinch nerves and the associated pain.

Step 4:

Spinal decompression therapy is one of the best treatments I know of that works at getting rid of your problem. I use the Saunder’s 3D Active Track in my office for treating my patients and even myself.

Step 5:

Drink 1.5 L to 2.0 L of water every day. The muscles, ligaments and discs of your body need to be hydrated to regenerate and heal.

Agonizing pain in the back can be such a “pain in the neck.” Prolonged back pain can be an agony to its victim and can be very annoying at times.

Unfortunately there is no quick fix for back pain medically, its elusiveness to medical solution for many decades has been a mystery.

Be careful how you use your back, for it is the power house for the entire body supporting your trunk and making the movements of the head, hands and legs possible.

Any serious problem with the back can result in unimaginable consequences. Most funny and distressful feelings in the hands and legs are as a result of problems in the neck or waist.

So it is always important to think BACK before you act in most activities you engage yourself doing. Don’t use your back as crane to lift heavy loads, carrying loads from deep car boots has caused uncountable pain problems to many people. Agonizing back pain can restrict your daily activity, reduce your work capacity and diminish your quality of enjoyment of everyday living.

To be frank, the social and business lives of most people have been restricted drastically. Most people who are back pain sufferers, may have either had their business commitments reduced or completely stopped.

To some their social engagements may either have been brought to a gradual stop or even to an abrupt stop. To these victims of chronic back pain, attending social gathering such as business meetings, weddings, official meetings, parties, etc may have diminished. Many people, especially those in their middle ages have lost their sex life to this monster. The list is endless. Preventive measures for back pain are more cost-effective and it works. Always think back whenever you are engage in any type of activity learn the correct body mechanics of lifting loads, carrying objects, pushing vehicles and even in activities involving conjugal obligation among couples.

To take proactive measures against back pain are cheaper in terms of cost and convenient comfortable. Drug or curative measures are unreliable and expensive. Thousands of people who are victims of these agonizing illness can attest to the fact that the drugs and medicines prescribed for them have been unimpressive, ineffective and 95 per cent unnecessary.

More so, the uncountable medical appointments to doctors’ consulting rooms for reasonable solution to their common disturbing pain in the back have been waste of valuable time.

If you’ve been suffering from back pain or lower back pain you may not have thought about the chair you’re sitting in as the cause of it. If you spend any amount of time each day sitting in a desk chair or office chair, whether at a computer or at a desk, you may not be getting the proper lumbar support. An ergonomic chair may be the answer.

If you’re sitting for long periods, you may need an adjustable chair. An ergonomic chair is designed to give you the proper support. Of course, you want to spend a certain amount of time away from your desk or workstation stretching and walking around to help relieve any upper or lower back too.

You may want to discuss this with your doctor first. You want to eliminate other causes before you blame your chair. However, an ergonomic chair should be used by everyone who sits for long periods every day.

How comfortable are you now when you’re sitting at your desk should be one of the first questions to ask yourself. Be aware that no ergonomic chair fits everyone. You need to try out several ergonomic chairs and test the seating position and your desk height. You want a chair that will be comfortable after you’ve adjusted the desk and seating position.

Important tip: Some chairs claim to be ergonomic or ergonomically designed. This is NOT the same as an ergonomic chair. A true ergonomic chair will be more expensive, sometimes several hundred dollars more, and abide by certain ergonomic specifications. So choose and invest in your office or desk chair wisely.

When testing an office or desk chair make sure the seat size fits you. Sit in it and move around. You want the seat back to recline slightly if necessary. Aim for the best lumbar support. Make sure you can move the seat up and down and that your feet can rest on the floor with no discomfort. The chair should swivel and rotate from side to side.

While you’re checking out ergonomic chairs, look at ergonomic keyboard, phone and work stations too. If you’re not using your surrounding equipment properly, you may increase your chance of having back pain by stressing your body in other ways.

Important to remember that no ergonomic desk or office chair can cure your back pain or lower back pain if it’s caused by something else. And no matter how good the chair fits, sitting for long periods increases the possibility of having upper and lower back pain. Do plenty of research before you invest your hard-earned money in an ergonomic chair. Relieving ongoing back pain will be worth it.

It is an accepted fact that many of us will suffer debilitating back pain at some stage in our life. If you have suffered with back pain then you will know that the recommended medical advice is to use strengthening and stretching exercises, braces, special mattresses or pillows, massage, surgery and as a final last resort, painkillers, to relieve the symptoms. Other less orthodox methods include acupuncture, muscle relaxants and relaxation techniques which are generally advised on a trial and error basis. Unfortunately, many people get no relief using these methods and resign themselves to living with the pain.

The good news is that there is a new discipline in health care, which is bringing swift relief to back pain with long-lasting, permanent results. Clinical Somatic Education is a simple new discipline which, once understood, tackles the problem of back pain from a new perspective.

Causes of Back Pain

Musculo-skeletal injuries cause the body to tighten up the muscles as a natural protective reaction. Where damage has occurred, surgery may be necessary and somatics cannot treat this type of back pain, although it can play an important part in pain relief after surgery. Only a doctor can diagnose whether the root of back pain requires surgery and it is usually a last resort. All other back pain which is not caused by injury can be relieved by somatics. Back pain is usually a movement malfunction caused by stress, which quickly becomes a pain-inducing habit.

Somatics can help those with degenerative disc disease, herniated discs and even those who just suffer an occasional twinge of pain. If the cause is muscle tension, then somatics is the answer. However, if you have numbness or tingling in your extremities then a medical evaluation should be sought to rule out more serious conditions.

What is Clinical Somatic Education?

The study of somatics is often defined as a mind-body discipline. Somatic education aims to unite the mind and body through physical and mental re-education and movement is a fundamental part of this therapy. In simple terms, somatics is the inter-relating link between awareness, biological function and environment.

Clinical Somatic Education recognizes that the brain is the master control of the muscular system. Re-training the brain rapidly improves muscular control and freedom of movement. Results are seen more quickly from somatics than traditional therapies which treat the physical symptoms, and the changes after somatics are usually definitive and need no follow-up care, once learned.

Understanding Back Pain

Once you understand that your back muscles are not weak, but tight from months of tension, you can begin to understand how to improve the muscular control of your back. Somatics teaches you how to relax back spasms and have them stay relaxed, simply by learning a few structured movements each day. This is the natural remedy for back pain, which pays huge rewards. Somatics has no adverse side effects, unlike drugs, and after occasional temporary soreness the day after treatment, you will quickly notice your body is more flexible, comfortable and stronger than before.

Traditional therapies which work on the muscles or bone system fail to understand that the skeleton is controlled by the muscles which pull them, and the brain controls the muscles. Once the brain is educated in postural reflexes then relief will be provided. Habits in muscle tension are acquired as a result of pain, accident or injury. The muscles do not need strengthening and stretching, as is commonly believed. Sore muscles need to learn to lengthen, which happens naturally when we relax. Muscles do not learn to relax by manipulation, but by re-training, and that takes place in the brain.

Why is This Not Explained by Doctors?

Somatics is relatively new and previously no method could improve muscle control long enough to be clinically practical. For those who think that back pain and spasms are far too painful to have such a simple answer, think again. You have absolutely nothing to lose by trying somatics, and as you understand your body-brain function more, somatics makes perfect sense.

How does Somatics Work?

Now you understand that non-injury-invoked back spasms are stress-related, you can begin to understand how somatics will help relieve that pain-inducing tension. The brain controls the muscles and it is the brain that must be taught to relax those muscles, releasing them from the reaction to stress or injury in the past. Look at the gait of those who suffer back spasms and you will see they walk with high shoulders and a swayback. The lower back will have hard, contracted muscles and this is caused by our modern lifestyle which is mainly sedentary, driving or sitting.

Overcoming the Landau Reaction

The muscles of our bodies were made to react ready for arising from rest and preparing for activity. Development physiologists call this the Landau Reaction. After having been triggered for years, it becomes a tension habit and needs to be broken and changed. It is particularly evident in adults who are under stress. Their shoulders, back and hamstrings are taut, ready for action, and this unnatural state of readiness causes many back pain issues.

Contracted back muscles are the cause of pinched nerves, sciatica, headaches, degenerating discs and joint irritation. Understandably they cannot be cured by manipulation as the brain is telling the muscles to do this, so the Landau Reaction must be taught to return itself to a condition of relaxation and quietness. Free movement of the spine and back will then be restored. It takes the brain-muscle training from somatics to improve muscle control before the problem disappears.

Dealing with chronic back pain is not only debilitating but it is also frustrating. You want to be able to do the things you love without constant pain and limitations. Avoiding back injury and strain can help keep your back strong and flexible. Here are just a few things you can do to help maintain good back health.

1. Proper lifting: Many back injuries are caused by improper lifting. When lifting a heavy object, be sure to lift with your knees and hips, not your back. Spread your feet wide apart, and as you lift, keep your lower back arched inward by pulling your shoulders back and your chest forward. Keep the load close to your body and be sure to set it down again in the same manner.

2. Carrying: How you carry heavy objects can be just as damaging to your back as lifting them can be. The important thing to remember when carrying a heavy object is to keep your hips, shoulders and head aligned. Keep the object as close as possible to your body with your elbows tucked into your sides.

3. Sleeping: Believe it or not, how you sleep can also affect back health. Sleeping on your stomach can pull the spine out of place and cause discomfort. The best position for sleep is on your side with your knees bent. If you prefer to sleep on your back, it is sometimes easier on your back to place a pillow under your knees or under the small of your back. A good firm mattress is also better on the back than a soft one that offers less support.

4. Standing: Many of us stand for long periods of time in a day and that can take a toll on back health. If your job requires standing in one place for extended periods, try to have a small step stool nearby so you can occasionally place one foot up on it for brief periods. It’s also a good idea to shift your weight from one foot to the other throughout the day.

5. Sitting: Improper sitting posture can be very harmful to your back. Good back supports and proper chair are important for anyone who sits for long periods. Also, be sure to keep your feet flat on the floor and your weight evenly distributed on both hips. Slouching is a sure way to develop back pain, so pull your chair in close and try to have your work at eye level. Be sure to take short breaks where you stand and stretch your back often throughout the day.

If in spite of all these measures, you find yourself still struggling with back pain, it is a good idea to seek the help of a back pain specialist.