2000 Year Old Spinal Decompression Therapy For Back Pain Relief.
Spinal Decompression Therapy
Previously I’ve written about spinal decompression therapy: using gravity to overcome the stress placed on our backs by gravity… It’s well worth taking another look at a treatment that has been proven effective but is being ignored by many medical practitioners: Inversion Therapy.
Inversion Therapy
Inversion therapy brings back pain relief by
- diminishing the effects of gravity,
- reducing compression of the vertebrae and discs
- allowing the muscles and ligaments that encase the spine to relax.
The therapy is performed on an inversion table.
With this table, you can lay on your back in a relaxed state, in an inverted position. While you’re inverted, some or all of the gravitational compression is countered. The amount of the release of pressure dependa upon how far back you position your body (how much you tilt). Don’t worry, you control how much you tilt back!
Inversion Therapy is safe, it’s quick and it’s undoubtedly the most effective way to create some space between your vertebrae. Clinical studies published in reputable medical journals confirm that inversion therapy really does increase the separation between the discs; and it’s this that brings about back pain relief.
Here’s a statistic: in a study 175 people who were unable to work due to back pain had treatment with eight inversion sessions. After these treatments, 155 of the patients were able to return to work full time.
That ’s 89% fit to work again after just 8 sessions!
How Well Does Inversion Therapy Really Work?
Inversion therapy achieves back pain relief and sciatica in itself, and it works even better when it’s part of a complete treatment plan that addresses the muscle imbalances that you have.
And If Pain Relief Wasn’t Enough…
may be your primary hope… but, it’s worth mentioning other benefits you may experience with a regular program of inversion therapy:
- Maintains your height. Regularly inverting will help you avoid the “shrinkage” others your age are showing because of the cumulative effect of gravity over a lifetime.
- Improves circulation. When you’re inverted, your body can circulate your blood aided by gravity rather than having to work against it. In addition, with inversion, gravity helps the lymphatic system clear faster, easing the aches and pains of stiff muscles.
- Relieves stress. A full-body stretch feels rejuvenating! And the teeter inversion table makes that relaxation easier to attain than climbing on a jungle gym or taking a yoga class. Many people sleep better with regular inversion therapy.
- Heightens mental alertness. Any upside-down activity increases the supply of oxygen to the brain, which many authorities believe helps you maintain mental sharpness.
- Increases flexibility and range of motion. With inversion, your joints stay healthy and supple, so that you can easily remain as active as you were in your younger years.
- Improves posture. The stretch that comes with reversing the direction of gravity helps you sit, stand and move with more ease and grace.
- Realigns the spine after workouts. Running and other aerobic activities inevitably compress your spine, frequently unevenly. One-sided activities like golf or tennis often pull the spine out of alignment. During inversion, minor misalignments often correct themselves naturally.
Spinal decompression therapy offers a simple and highly effective, and safe, treatement for troublesome conditions like sciatica, and brings relief to even the most chronic back pain. It’s something you should check out if you’re looking for back pain relief!
Back Pain and Exercise
Back Pain and Exercise: Five Things You Need to Know
Back pain can be absolutely agonizing, if not properly treated and respected. However, if exercise is part of your daily routine, you don’t have to let back pain stop you from trying to stay healthy. In fact, except in cases caused by injury or surgery, back pain usually results because you don’t exercise certain muscles properly. If the core muscles of the back are too weak or too short, they may end up hurting you when you try to exercise.
Here are five quick tips that can help you tame back pain before it tames you.
Always Warm Up Before You Exercise.
It’s never a good idea to launch directly into your exercise routine, whatever it may be. Instead, spend a little time stretching your basic muscle groups and warming up. Warm muscles are, quite simply, more flexible than cold ones. Jogging in place for a little while, riding a mile on an exercise bike, or five minutes on elliptical trainers like treadmills and stair-steppers should be more than sufficient.
Do Stretching and Strengthening Back Exercises.
One way to toughen up your back is to perform specific exercises designed to stretch and strengthen your back muscles. If you’re already suffering significant back pain, keep in mind that it’s always best to consult with the doctor treating you, or with a licensed physical therapist, to learn the proper back strengthening techniques. Even simple leg lifts and arm and leg raises, properly done, can strengthen both your back muscles and the other core muscles that support them.
Wear the Proper Shoes.
As minor as it might seem, wearing the proper footwear during workouts is integral to protecting your back, especially if you’re already suffering from back pain. If your footwear is properly balanced and cushioned, it’ll absorb some of the inevitable shock of exercising and decrease the possibility of back pain recurring or becoming worse. In other words, plain sneakers aren’t going to cut it. Either invest in some good cross trainers, or look for shoe styles specific to your favorite form of exercise.
Stay Hydrated.
What does water have to do with exercise and back pain? Why, everything. The benefits of drinking water before, during, and after your workout can’t be overstated. Exercise causes acidic waste products to build up in your tissues, and you need a steady supply of water to flush out those wastes. If they’re not flushed out, they’ll make your muscles ache — and voila, more back pain for you to deal with.
Do Low Impact Aerobic Exercise Only.
If your back’s already causing you pain, it doesn’t make sense to exercise too vigorously, too often. Instead, take it easy; you can still get a good workout without running five miles or working your way through a series of Nautilus machines. Basic exercise like walking, riding a bike, or stair-stepping for a few minutes at a time are all excellent ways to stay healthy without pounding your muscles to jelly. The aforementioned ellipticals, even simple ones like treadmills, will serve you very well in this endeavor. Just remember to warm up first, drink a lot of water, and wear the right shoes!
Published with permission (FCDMInc)
Semi-Supine Fixes Back Pain!
I’ve just added a page to this blog introducing the semi supine position developed as part of the Alexander technique. It’s a simple approach to relieving the back pain and back ache that only takes 10 – 20 minutes and you can do it almost anywhere.
I had chronic back pain for most of my 40’s, and this technique was one of the single most important reasons why I don’t even think about back pain or back ache today. As the saying goes.. Enjoy!
Sciatic Nerve Pain Relief
Sciatica is one of the most common chronic pain conditions, and finding relief from sciatica can seem daunting for an acute and chronic sufferer alike. Sciatic nerve pain varies from a feeling of pain or discomfort radiating down the leg to an excruciating sensation which runs from the pelvis-hips down the back of the leg, and makes it difficult to walk or even move.
In treating sciatic pain, our first priority is often to get some imediate. One factor that helps to speed the pain relieving process is quite simply movement! Unfortunately, we are often reluctant to move about and get on with everyday activities whilst sciatic nerve pain is burning away.
Some options for treating sciatica by natural therapies are discussed on the Sciatic Pain Relief page on this blog. The options include non-precription drugs for immediate relief, relieving postures, professional help, ice and heat therapy. The aim is to try to relieve sciatic nerve pain as quickly as possible, with methods you can use at home, and to avoid need for recourse to strong precription drugs or surgery.
Exercises For Sciatica
Sciatica is a broad term that we put use for pain or numbness that we may feel in the lower back, buttocks, and/or down the leg and even to the foot.
It is caused by compression and/or irritation of the sciatic nerve or the five roots of the nerve. The pain may be severe, and there may also be numbness, muscular weakness, and difficulty in moving / controlling the leg. Usually, the pain is only felt on one side.
Generally, when we have Sciatica, we’re naturally inclined to rest up; but this is not the best approach..
Actually, exercise is better for treating sciatic pain than bed rest.
What happens when we rest is that the muscles supporting and operating the back get out of condition. As a result, they’re less effective at supporting the back. This can then lead to further strain on the back, and more pain problems.
You can find out more about exercise for sciatica (and back pain relief) at our page: Exercises for Sciatica
Enjoy the relief!
Will inversion therapy contribute to my final height?
I’ve heard that inversion therapy temporarily stretches out your spinal discs in an adult, but I’m 14 years old, 5′8.5", and as far as growth stages go, I have a thin, scraggly chin and lip beard things, and a moustache. Is it true that inversion tables can stimulate longer bone/cartilage growth in a growing teen?
And please, informative answers only… "You’ll be tall enough. You’re still growing." doesn’t really answer my question… Thanks much. =)
What are the benefits of Inversion Therapy?
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Far Infrared Heat Therapy
Far Infrared heat therapy has been used for over 3000 years in the Far East.
Western Medicine has taken an interest in it, and research into its benefits has been conducted for about 40 years.
Check out the page on Heat Therapy on this blog for more information about infrared therapy and its benefits for sufferers of back pain and other chronic conditions.
After 20 mins - Excelent Circulation
Gravity and Your Back Pain
Gravity is always with us. We feel its effects all the time; and experience its gradual damage to our bodies over the years of our life. Probably no other force affects us so dramatically as gravity.
Gravity Effects Build Up All Day
Have you ever noticed that your pants can feel a little tighter around the waist toward the end of the day? Maybe you have found that if you adjust your rear-view mirror upward in the morning, it needs to come down at night?
Since the age of 20, (yes 20!) you’ve been losing about 1/2″ in height every twenty years…
Perhaps you suffer from varicose veins, swollen feet or an aching back?
If you responded yes to any of these questions, then you have experienced the compressive force of gravity.
Spinal Compression
The most noticeable effect of gravity on the body is compression of the spine. Our spine is built up from bone (vertebrae) and sponge-like discs. Gravity causes the discs to compress throughout the day, and this results in a remarkable daily height loss of up to 1/2″ – 3/4″!
Overnight, the discs reflate with fluid, but not quite 100%.
Over our lifetime, we can permanently lose between 1/2″ - 2″ in height!
Bulging Waist
Height loss not only affects the health of your back. Your organs become compressed and your waist girth increases (without any actual weight gain). We call the bulges in our waist compression wrinkles. They are, partly, a direct result of compression of the spine! This may effect your ability to move and bend. Even simple daily activities are more problematic…
Compression of Organs
Gravity strongly affects the inside of your body too. Over time, your organs begin to prolapse, or fall, from their proper place in your body. When this happens, organ function becomes less efficient. It is possible to experience bladder, kidney and digestive problems due to prolapsed organs. You might have heard of yoga practitioners doing head stands; well that challenges gravity and helps to ensure proper organ placement.
Loss of Flexibility
The measurable height loss and distended waistlines is accompanied by a lost of flexibility. As we age, it becomes vital to maintain an active lifestyle. We don’t want gravity to rob us of the ability to follow favourite activities, like golf, gardening, and playing with our grandkids…
Poor Circulation
Gravity impedes the blood in our bodies from freely flowing upward. Over the years this extra work takes a toll on the circulatory system. We may get cause varicose veins, decreased scalp circulation and swollen limbs. Poor circulation to the upper body tissues and organs – the eyes, ears, skin, scalp and brain is one reason why they deteriorate with ageing.
The Pink Test
Try this : lift up your right arm for two minutes. When you lower your arm. compare your right and left hands. Which one is more pink? You might like to consider the effect of standing all day on your lower limbs, with gravity drawing blood fluids downwards. We have an instinctive understanding of what we need to do: we “put our feet up” at rest.. This helps the heart to circulate fluids properly again to our organs..
What is Ageing?
We tend to think of these problems as the unavoidable side of ageing. Remember the spinal shrinkage starts at 20… and the truth is that these health deteriorations are largely caused by the constant presence of gravity.
Unlike ageing, these effects are not unavoidable.
More on Gravity
Here’s a startling observation – astronauts grow two inches while in space! Whilst they’re in orbit, astronauts’ discs continue to absorb fluid. With no gravitational pull to squeeze the fluid out, the discs stay fully inflated.
The astronauts’ spines get longer and they become taller.
Space suits are actually designed to absorb the extra two inches of spinal stretch.
Beating the Compression
Most of us will remain in the earth’s gravity for all our lives. We need some ways to compensate for gravity. We develop in the womb, a near-weightless environment. During the last trimester, babies turn upside-down, and this helps with brain development.
As an infant you might have slept bottoms-up? In this way, keeping your head lower than your heart, you encouraged a proper supply of blood and oxygen to your brain. Children have bags of energy and flexibility needed to “escape gravity” by riding on swings, or hanging upside down on the monkey bars.
As adults, we lose that agility, so we then to prop our legs and feet up. This helps to compensate for gravity’s constant pressure.
Employ Gravity in Your Own Home
Since we cannot escape gravity, it’s best to get it working for us. By inverting your body you can use gravity’s force to stretch (relax) and elongate your body.
There is a study by Nachemson that showed that you are unable to escape compression by simply lying down. The study showed that spinal compression can be overcome by applying a traction force of 60% of our body weight. Fine, but you can’t easily do this at home.. mechanical traction is simply too difficult to practice at home.
Fortunately there is a practical and inexpensive way to achieve the necessary stretching is through Inversion.
Inversion therapy tables are a simple tool to help us reverse the effects of gravity on our body. To discover how Inversion can help to elongate the spine, support proper organ position, improve blood and fluid circulation and increase flexibility check out Inversion Tables at the Healthy Back Institute
Yoga Exercise Can Help Sciatica
Sciatica is one of those words that sounds vaguely familiar to everyone, but you still might not be able to really define it. It congers up a vague impression of discomfort in the back of the legs. Read moreHow to Treat Sudden Back Pain at Home
Many of us have been afflicted with sudden back pain many times throughout our lives. Maybe you have an old sports injury that crops up every once in a while, or maybe have something more severe that causes your back to go out. Maybe you just helped your neighbor move last week and through your back out! Whatever the cause and whatever the reason one thing is for sure… it’s a real pain in the neck, err, back! Read moreThe Misunderstanding of Sciatica
Although I can’t talk about sciatica from personal experience, I have the next best thing – my mom suffers from it from time to time. And her first response when it "acts up" is to do the sciatica exercises she learned through yoga. Read moreBack Pain – Muscle Problem Or Nerve Damage?
Back pain can be a minor ache caused by a weekend of throwing a baseball with your kids or it can be serious requiring MRIs, physical therapy, drugs and even surgery. Most people when they experience back pain wonder if it’s a muscle problem or nerve damage. Is there a difference between muscle and nerves causing the pain in your back? Read moreDoes Yoga Help For Low Back Pain?
Is yoga a cure for low back pain? As a sufferer, and long-time yoga practitioner, I can tell you that yoga exercises can in fact provide back pain relief. he first time I experienced low back pain was about 6 years ago. I can remember the moment vividly. I was about to purchase a long-coveted table from a assemble-your-own furniture store and I had the hand cart situated near the low shelf… Read moreCan I rid myself of this backpain?
Is I have modified my box spring so that it gives the mattress more support but my back still aches terribly. Is there something more I can do to my box spring? I have tried going to the chiropractor but it is too costly. I am a college student. I am 20 years old and have had back pains for about four years now.
I stretch before bed.
I stretch (most days) when I wake
I go for walks occasionally but the back pain holds me back from other exercises.