Back Pain: Back Pain, Sciatica

Back Pain

Back Pain, Sciatica

Roger C. White

Back Pain: Back Pain, Sciatica

Copyright © 2017 - All rights reserved. No part of this book may be reproduced in any form or by any means without permission in writing from the publisher, RCW Publishing. Please read the full disclaimer at the end of this book.

Table of Contents

Back Pain

Copyright Page

Book 1 - Back Pain

1 - Getting Started

Back Pain- A Problem that is Far Too Common

There is Hope for this Affliction, no Matter Who you are

2 - Types and Causes of Back Pain

3 - Acute Back Pain

Shorter Lasting

Rarely Permanent

Disruption in Components

4 - Sub-acute Back Pain

Lasts a Medium Length of Time

Typically Heals Completely

5 - Chronic Back Pain

Long Lasting

It can Result from Acute Pain

6 - Back Pain, a Worsening Issue

Increasingly Sedentary Lifestyles

Poor Nutrition

Working Long Hours

The Lumbar Region of the Back

Intervertebral Discs

Ligaments and Tendons

Nerves

What are some of the Main Causes of Back Pain?

Intervertebral Degeneration of Disks in the Back

Strains or Sprains

Ruptured or Herniated Discs

Radiculopathy

Sciatica

Spinal Stenosis

Injuries and Trauma

Irregularities in the Spine

7 - Serious Underlying Conditions Possibly Causing Back Pain

Tumors

Infections in Parts of the Back

Kidney Stones

Aortic Aneurysms

Osteoporosis

Fibromyalgia

Endometriosis

Inflammatory Joint Diseases

8 - Back Pain Development Risk Factors

Fitness

Age

Gaining Weight

Becoming Pregnant

Risks Involved with Occupation

Genes

Mental Health

Overloaded Backpacks for Kids

How can you Prevent Back Pain?

Keeping these Common Causes in Mind

Using Proper Furniture or Equipment

Consider Lumbar Supports to Help with Back Pain

9 - Where to Begin with Treating Back Pain

Information on Back Pain Diagnostics

Pre-existing Conditions

Severity and Location of the Pain

Neurological Tests

X-Rays

MRI tests (Magnetic Resonance Imaging)

Ultrasounds

Bone Scan Imaging

Self-Healing and Treatment for Back Pan

How are you Supposed to Exercise with Back Pain?

An Intense Increase in Pain should be Examined

How to Choose Exercises to Avoid an Increase in Back Pain

Spreading Symptoms

This Warning Sign can Happen in the Following Ways

The Goal here should be Pain Centralization

10 - Exercises that Work Best for Centralizing Back Pain

Pushups (or Press-ups)

Walks on Level and Solid Ground

Backbends while Standing up

11 - The Importance of Posture when it comes to Back Issues

Posture while Seated

Posture is Part of your Fitness Regimen

If you have to Sit for Long Periods

12 - How to Exercise once your Pain has Abated

Work your Way Up Slowly

Keep Going

13 - The Importance of Strength Training Exercises

Helps Repair Injuries

Improves Stamina and Strength

14 - Where should you Start with Back Pain Exercises?

Extensions from a Standing Posture

Walking

The Posture of Standing Exercise

Facing Downward on your Elbows

Pushups (or Press-ups)

The Sitting Position for Back Pain

15 - Treatment Information and Options for Curing Back Pain

Movement and Activity

Cold or Hot Packs

Strength Training

Physical Therapy

Medications for Back Pain Sufferers

OTC

Opioid Medications

Anti-irritant Medications

16 - When Medication is not Enough to Cure your Symptoms

Acupuncture Therapy

Surgery for Back Pain

17 - General Tips for Avoiding Back Pain

Low-Impact Fitness

Yoga for Preventing Back Issues

Stretching before Fitness

Break the Slouching Habit

Choosing the Correct Chairs

Having Work Surfaces of Proper Height

Sleeping Postures for Preventing Back Pain

Selecting the Right Shoes

Proper Lifting Form and Guidelines

Stay a Healthy Weight

Stop Smoking

Wear less Tight Clothes

Be Picky about your Briefcase or Bag

Get a Lighter Wallet

Pay Close Attention to your Body

Get rid of your Back Brace

Consult a Professional

Consider Trying Different Therapy Options

Utilize Techniques for General Relaxation

Consult the Higher Ups at your Place of Work

18 - More Simple Exercises to Help

Swimming Regularly

Getting into Pilates for your Back

General Programs for Fitness

Specific Exercises to Help Back Pain

A Morning Warm up

The Partial Squat Exercise

Leg and Arm Raise Exercise

The Cat-Cow Yoga Position

The Arm Swinging Exercise

The Side Raise with Bent Leg Exercise

The Back Arching Fitness Position

Knee Raisers

The Trunk Rotation Exercise

The Rowing Upright Position

Simple Chest and Knee Combination Exercise

Extensions Face Down on the Floor

Arm and Leg Straightening Exercise

19 - More Causes and How to Prevent Them

Reckless Weekend Behavior

Bad Techniques for Lifting Heavy Items

Not Paying Attention to your Body throughout the Day

Sitting at a Desk or in a Car for Long Periods

20 - When you Must Sit for Long Periods, do This to Help with Back Issues:

Every 20 Minutes, Get Up

Eye Level Reading

If None of this Helps your Back…

21 - How to Sleep Well with Back Pain

The Cycle of Bad Sleep Patterns and Habits and Back Pain

Regularly Re-evaluate your Mattress

An Alternative to a New Mattress

Placing your Mattress on the Floor

Homemade Sleep Supports to Try

Paying Attention to How you Get into and Out of your Bed

Do not Jerk your Body Upward

Lying Down

Getting Up

More Tips for Sleeping with Back Pain

Preventing Resting for Too Long at a Time

Try not to Eat too Much before Sleep

Limit Alcohol and Caffeine

Conclusion

Book 2: Sciatica

1 - Introduction

2 - Understanding Sciatica

What is Sciatica?

The Symptoms and How Long They Last

Risk Factors involved with Sciatic Nerve Pain

Stress

Tallness

Age

Obesity

Diabetes

Cigarette Smoking

Excessive Alcohol Usage

Prolonged Sitting

Occupation

Ambien Usage

Steps to Protect Your Back

Regular Exercise

Good Posture

Why Sciatica Happens

Herniated Disc

Piriformis Syndrome

Spinal Stenosis

Isthmic Spondylolisthesis

Bone Spurs

Degenerative Disc Disease

Sacroiliac Joint Dysfunction and Sciatica

Doctor Appointment Preparation

Ask questions such as these for the radiating lower back pain

Your Doctor’s Response

Some of the tests might include:

X-Ray

Computed Tomography (CT)

Magnetic Resonance Imaging (MRI) Scans

3 - Sciatica Back Pain Relief

Medication

Daily Vitamin Supplements for Sciatica

Non-Steroidal Anti-inflammatory Drugs (NSAIDs)

Prescription NSAIDS

Antidepressants and Anti-Seizure Medications

Narcotics (Opiates/Opioids)

Muscle Relaxants

Biofeedback Therapy

Guided Imagery

Mindfulness Meditation

Progressive Muscle Relaxation

Deep Breathing

Physical Therapy and Yoga

Physical Therapy

Soft Tissue Work

Mobilization/Manipulation:

Yoga

Spinal Injections

Surgery

Microdiscectomy

Discectomy

Laminectomy

4 - Sciatica Basic Exercises

Use the Correct Process

Simple Exercise

The Pigeon Pose

The sitting position is a bit more difficult to accomplish

The forward pose uses a similar technique

Hamstring Stretch While Standing

Knee to Opposite Shoulder Exercise

Spinal Sitting Stretch

Low Lunge

Cow’s Face Reclining Pose

Frog Pose

Hip Rotation with a Foam Roll

Swiss Ball Leg Exercises

Balance Ball: The Diagonal Arm/Leg Raise

5 - Sciatica Exercises for Specific Issues

Herniated Disc

Herniated Disc Exercise

Spinal Stenosis

Spinal Stenosis Sciatica Stretching Exercises

Back Flexion: Flexing

Stretching

Degenerative Disc Disease

Degenerative Disc Disease Exercises (On the Back)

Hook-Lying March Combination

Bridging

Degenerative Disc Disease Exercises: On the Stomach

Exercise 1

Exercise 2

Degenerative Disc Disease Exercises: Four-Point Position

Exercise 1

Exercise 2: Advanced Version of Exercise 1

Isthmic Spondylolisthesis

Pelvic Tilt

Curl-Ups

Hook-Lying March

Piriformis Syndrome

Piriformis Muscle Exercises: Stretches: Supine Piriformis Stretches

Exercise 1

Exercise 2

Exercise 3

Buttocks Stretch for the Piriformis Muscle

Sacroiliac Joint Dysfunction and Sciatica: Single Knee to Chest Stretch

Press-Up

Non-Weight Bearing—Lumbar Rotation

6 - Assisted Physical Remedies

Chiropractic Treatments

Acupuncture and Cupping

Acupressure for Sciatic Pain Relief

Point 1

Point 2

Inversion Table

Massage Therapy

Rolfing

7 - Home Treatment and Natural Remedies

Rest

Heating Pads and Heat Wraps

Infrared Light

Warm Bath versus the Ice Pack

Epsom Salts Bath

Inflammation Reduction

Ginger to the Rescue