Back Pain Stretches & Exercises for Lower Back Pain

Lower Back Pain relief Stretches and Exercises
Dr Barry Marks, Chiropractor, Orange, CA 92868

Therapy Ball Abs

In order to keep your back healthy and strong, you need to keep the “front” of your back tight. That means your abdominal muscles (abs) must be firm.

Try this alternative to regular sit-ups or crunches.

• Lie flat on your back with your legs resting on a large Swiss/Therapy ball.
• Reach your arms out and curl your shoulders up off the floor, hold for 1 second.
• Lower your shoulders and repeat.
• As in all ab routines, go until you cannot do another. Rest for 10 seconds then repeat. 2-3 sets like this should be sufficient.

You may substitute a chair or the side of a sofa for the ball.

To really work your abs, try different exercises and mix things up to work all aspects of the abdominal wall. Try a set of Therapy Ball Abs, followed by a set of Regular Crunches then a set of Oblique Crunches.

For more information about back stretches and exercises check out Free Back Pain
Remedies Book

Lower Back Pain Stretches, More Exercises for Back Pain

Lower Back Pain Stretches and Exercises
Dr Barry L Marks, DC
Orange, CA

Lower Back Arch

The lower back arch is good to stretch out and elongate your entire spine. This may relieve pain and tension from back strains, disc herniation, bulging discs, degenerative disc disease and arthritis.

• Assume a hands and knees position
• Arch your back up 
• Tuck your tail and head downward and squeeze lightly while exhaling
• Take a breath in and straighten your back then repeat

For more information on lower back pain exercsies and treatment go to http://orangespinaldecompression.com

Exercises, stretches for lower back pain

Lower Back Pain Stretches and Exercises for Back Pain
Dr Barry L Marks, DC
Orange, CA

A good stretch for lower back pain due to disc herniation, bulging disc, degenerative disc disease, sacroiliac strain and tight lower back due to a strain is the Knee-to-Chest stretch.

• Simply lie flat on your back
• Bend your knees and grasp them with your hands
• Pull knees up towards chest and hold for a 5 count
• Lower slightly and repeat

An alternative is to use only one knees at a time or to bring one knee up towards the opposite shoulder and hold. This is good for stretching the sacroiliac joint.

For more information on back pain and lower back pain exercises go to
Cure for Lower Back Pain

Stretching Exercises for Lower Back Pain

Lower Back Pain Stretches  from Orange County Lower Back Pain expert
Dr Barry Marks, DC | Orange, CA 92868

Back Extension:

This stretching exercise for lower back pain may help alleviate the following causes of back pain: disk herniation, bulging disc, back strain and subluxation. It is not recommend for facet syndrome.

1. Stretch your back into this position and hold for a count of 5
2. Release tension slightly
3. Repeat 10-20 times.

This stretch for back pain can be a beneficial part of a lower back pain treatment program to relieve your lower back pain and strengthen your core muscles for lasting back pain relief. 

For more back pain stretches and exercises for back pain follow these links: 
http://spinaldecompression.wordpress.com/2008/08/04/back-pain-remedies-do-100-sit-upscrunches-per-day/
http://spinaldecompression.wordpress.com/2008/08/05/back-pain-remedies-stretching-exercises/

To learn more about lower back pain treatment and a possible Cure for Lower Back Pain try this link.

For a Free Home remedies for Back Pain E-book follow this link

The 3 Exercise Workout

Dr Barry L Marks
Chiropractor Orange, CA

You’re busy I know. Busy-ness is the number one reason why people do not exercise. And if you are suffering from back pain or even if you just want to get in better overall shape, you CAN do it with only 3 exercises in about 7 minutes a day.

Now I have to warn you, this routine will not create a muscle builder out of you. You will not become an Olympic athlete and it is not a miracle routine that will transform your unconditioned body into a chiseled piece of marble overnight, but you will get in much better shape in a very convenient and quick workout with no cost or equipment.

And if you are a back pain sufferer, these exercises will help build your core strength. This is a routine I often prescribe for spinal decompression patients in my Orange office.

The 3 Exercise Workout involves performing each exercise in succession without rest. Completion of all 3 exercises is 1 set. After one set, rest for about a minute then repeat. Attempt 3 sets. The number of reps you do depends on your conditioning. Do each exercise until you cannot do another rep with good form. So may be doing 3 reps or 30. Just be sure to do them cleanly.

The 3 Exercise Workout

1. Push Ups

Push ups are an excellent exercise to work your arms, chest and back. When performing push ups make sure you are doing them correctly with good form. It’s better to do fewer high quality push ups than more sloppy ones. Imagine your back is a board and keep it perfectly straight while you raise and lower your body with your arms. Start with hands shoulder width apart. As you get stronger you may try bringing your hands closer together or for more of a challenge, do push ups with your feet elevated on a work out bench, stair or couch.

If you cannot perform a regular push up, then try the alternate push up on your knees.

2. Hundreds

This is a Pilates abdominal exercise similar to a sit up, but uses different body positioning and the pumping up and down of your arms at your side while holding your legs up or out. This exercise works your abs, but also your arms and thighs. For beginners do the exercise with your legs straight up. Intermediates try your legs out at a 45 degree angle with knees straight. Experts can lower their legs to within an inch or two of the floor.

3. Donkey kicks

The donkey kick works your back, buttocks and hamstring muscles. Start off on all fours. Lift one leg up and try to kick the ceiling then lower and lift the other leg. Continue to kick until you reach fatigue. If you have back pain, you may have to kick lower or kick out behind yourself rather than straight up, which can arch your back and cause pain.

The 3 Exercise Workout can be done anywhere, any time. I suggest beginners do this routine every other day. While intermediate and advanced athletes may want to do this daily or as part of their overall fitness routine. You CAN do this routine… it only takes a few minutes and you get a great workout without the cost of a gym, trainer or equipment.

Dr Barry L Marks, DC has over 22 years experience in chiropractic and is a former Associate Clinical Professor at a leading Chiropractic College. His articles, books and seminars have helped many suffering from back pain and other ailments find a solution to their problem even when other methods have failed.

“Spinal Decompression Real Life Story”

Excerpted from OC Post

“Amazing New Spinal Decompression Technology Returns 24-year Old to Normal Life and Prevents Certain Surgery… Astonishing Before & After MRI Scans tell the story…”

Orange, CA

Imagine…
you’re only 24 years old and you are told there is nothing that can be done except surgery about the 4 disc bulges & herniations in your back that are causing daily severe back and leg pain–pain that prevents you from enjoying life, exercising, or even taking a short walk. Now imagine how your life would instantly change if you discovered the solution to your back pain without surgery and it only takes a matter of weeks.

This is Michelle Wichlac’s story.
Michelle was desperate for an answer. Her back and leg pain were ruining her young life! After being told she needed surgery on multiple discs, she searched the internet for a solution. It was there that she found Dr. Barry L. Marks, DC, a leading Orange County disc expert, spinal decompression specialist and former associate clinical professor.

After a consultation with Dr. Marks, Michelle was certain she had found the expert to solve her problem. “I chose Dr. Marks because he just seemed to be more knowledgeable than the other doctors I had met with,” explains Michelle.

“It was totally amazing to see the turn around in Michelle,” beams Dr. Marks. “She was crying and unable to sit still during the consult because she was in so much pain. But after a matter of weeks she was smiling and hugging me and just so happy to be out of pain.”

“…I am only 24 years old and was crying at least once a day because of my bulging & herniated discs. All my doctors did was suggest surgery and give me pain pills. After the treatments (with Dr. Marks) I am living a pain-free normal life. I have a smile on my face now instead of tears. I am so grateful that God lead me to Dr. Marks and his wonderful staff. Thank you all!”
- Michelle Wichlac

Even Michelle’s surgeon couldn’t believe it. When she reported back to him that she had opted for this alternative to back surgery and that it had actually worked, he was skeptical. The doctor ordered another MRI to compare with the first one. What he found made him a (humble) believer…
Pictures Tell the Story…

MRI “Before DRX9000 Spinal Decompression”

• L2/3 disc: 2.6 mm protrusion
• L3/4 disc: 2.3 mm protrusion
• L4/5 disc: 2.3 mm protrusion
• L5/S1 disc: 6.0 mm broad protrusion contacting left S1 nerve

MRI “After DRX9000 Spinal Decompression”

• L2/3 disc: no evidence of disc bulge
• L3/4 disc: no evidence of disc bulge
• L4/5 disc: no evidence of disc bulge
• L5/S1 disc: 1-2 mm slight bulge no nerve contact

On Michelle’s first MRI, she had three 1-2 mm bulges and a 6 mm herniation at L5/S1 contacting the left S1 nerve causing her sciatica. When she finished her program, a repeat MRI showed all the disc bulges were gone except for L5/S1 which had gone down to only 1-2 mm and was no longer contacting the nerve.

Amazing! Her activity level went from 0 to being able to exercise. All without surgery or shots and in less than 2 mos.

Begin a New Life…
Now instead of just imaging what life without back pain is like, many former back pain sufferers , just like Michelle, are actually experiencing it, thanks to the amazing spinal decompression technology Dr. Marks brings to Orange County back and leg pain sufferers.

Back pain? Sciatica? Disk Herniation? Bulging Disc? Degenerative Disc disease? Sciatica? Dr. Marks has helped hundreds of back pain sufferers find lasting relief from all over Southern Califonia including Orange, Los Angeles, Riverside and San Diego Counties. He even has patients who have sought his expertise from out of state.

Highly Sought After Spinal Decompression Expert
“Some of our patients come from out of state and stay with relatives or in nearby hotels after being told about our program by family members who have been happy with their results here,” reports Dr. Marks.

In fact, Dr. Marks says he receives well over 200 inquiries each month about his program, such is the demand for this unique service. “But readers need to realize, this isn’t for everyone,” points out Dr. Marks, “some conditions do not meet strict medical qualification quidelines. Spinal decompression would be inappropriate for them.”

So, everyone must be qualified with an exam and a review of their MRI results.” Dr. Marks continues, “Then, of the 1 out of 3 that are good medical candidates, we select the 10-12 best candidates each month…the ones that need it the most and the ones we feel will be the most committed to success. The rest go on our waiting list. This process takes time and effort and we have to work as a team. I can’t afford to waste time on someone who is not absolutely ready to get better now. They are taking the place of someone else who needs this service and is willing to do whatever it takes to get better. We are very selective about who we accept into our program. We provide very personalized, almost concierge-like service for our patients in a relaxed boutique like setting. It’s not a mass assembly line “medical clinic.”

For more information on spinal decompression and whether it can help your back pain and/or sciatica, Dr. Marks has prepared a Free Report. Call toll-free 1-888-301-6805 (24 hr rec. message) or go to: http://www.spinediscrehab.com/endpain.htm

“Back Pain Remedies: Use a Rocking Chair (JFK Did!)”

JFK’s Back Pain
It’s well known that John F. Kennedy had a severe problem with lower back pain. Racked with terrible back pain from WWII injuries, President Kennedy was advised to use a rocking chair as part of his chronic low back pain therapy to lessen his dependance on pain medication. He began using the chair before being elected President and then brought his favorite chair with him to the White House.

Rocking Chair Exercises for Lower Back Pain
Today, we know that rocking chairs are good for lower back pain because the motion stimulates nerves to lessen pain impulses and mechanically loads and unloads the disc to aid in water and nutrient exchange (imbibition).

As a cure for lower back pain caused by a herniated disk or bulging disc or for chronic low back pain due to a degenerative disc try these proprioception exercises with a rocking chair.

• Basic exercise:
  Sit with both feet flat on the ground or floor
  Gently rock back and forth by pushing with your legs (do not use your back)
  Continue rocking in this fashion for 5 minutes then move to the next exercise
• Tip-toe:
  Sit with only the toes on the ground or floor
  Gently rock back and forth by pushing with your toes (do not use your back)
  Continue rocking in this fashion for 5 minutes then move to the next exercise
• Heel:
  Sit with both heels on the ground or floor
  Gently rock back and forth by pushing with your heels (do not use your back)
  Continue rocking in this fashion for 5 minutes then move to the next exercise

Use a rocking chair as one of several back pain remedies that make up a larger back pain relief program. This is an excellent adjunct to spinal decompression for bulging disc treatment.

JFK’s Chair
For those interested in all things JFK, here’s an excellent reproduction of his favorite chair along with the history of its use to help his back pain.

The True Kennedy Rocker
From: The NEW YORK FIRST Company

Spinal Decompression in Orange, CA

If you suffer from back pain due to herniated disk, degenerative disc disease, bulging discs, slipped disc, ruptured disc, sciatica, spinal stenosis, facet syndrome or any of the other common causes of low back pain, then you’ve probably heard about spinal decompression.

Seems like wherever you turn you see or hear ads for this new back pain therapy. But what is it? And does it really work?

The concept of distracting a disc to relieve pressure is nothing new. Traction units in various forms have been around a long time. Until recently however, traction was unable to create meaningful disc decompression due to a protective mechanism of the body by which muscle spasms lock the disc shut.

With the advance of computer technology, researchers were able to figure out a way to trick the body into thinking it isn’t being distracted. The result: no protective spasm and the ability to finally open up the disc space to cause changes within the discs. The leader in spinal decompression technology is Axiom Worldwide, the makers of the DRX9000, arguable the best spinal decompression unit available.

Research is ongoing, but all accounts to date show great promise. A very high percentage of patients report less back and leg pain and over 80% report complete relief from pain. Before and after MRI’s prove that the disc is actually being repaired with more hydration and less bulging.

Readers must be cautioned however, since not all back pain and sciatica sufferers are good candidates for this newer procedure.

Contraindications to Spinal Decompression:

• Spinal fusion
• Metallic spinal implants (bolts, plates, screws)
• Fresh disc surgery (less than 6 mos)
• Severe bony stenosis
• Severe osteoporosis
• Grade II or greater spondylolisthesis
• Cancer or tumors of the spine
• Infection of the spine
• Pregnancy
• Aortic aneurysm repair
• Inability to lie flat

Conditions Treatable with Spinal Decompression:

• Herniated disk
• Degenerative disc disease
• Bulging discs
• Slipped disc
• Ruptured disc
• Sciatica
• Spinal stenosis
• Facet syndrome
• Chronic lower back pain
• Failed back surgery (without metal implants)

How Do You Know if You Are Eligible for Spinal Decompression?
Specialized consultation and physical examination by a spinal decompression specialist
MRI or CT scan

Your family physician, orthopedic surgeon, chiropractor, acupuncturist, or physical therapist has no idea whether or not you are eligible. Only a doctor who specializes in this treatment has the training and qualifications to know. In order to find out, you must have an evaluation and an MRI or CT scan review. Beware of any doctor who accepts you for care without a thorough history, examination and MRI review.

Free Spinal Decompression Qualification Evaluation with “OC’s Professor of Back & Leg Pain”:
Orange County is home to one of the very first dedicated DRX9000 Spinal Decompression Centers, Orange Spine & Disc Rehabilitation Center in Orange, CA. Each month Medical Director Dr. Barry L. Marks, DC sets aside a certain number of Free Evaluation appointments to help severe back pain and sciatica sufferers find out if they are good candidates for this procedure. To see if any appointments are available this month call (714) 938-0575 or email Dr. Marks’ office at info@spinediscrehab.com.

For more information including a Free Report in the mail, follow this link:
http://www.spinediscrehab.com/drx9000.htm

Attention Back Pain & Sciatica Sufferers…

Are You Making These Mistakes With Your Back Pain or Sciatica?

• Thinking it will just go away
• Thinking that medicine will fix a damaged disc or spine
• Thinking that endless chiropractic adjustments will sooner or later fix the problem
• Thinking that more exercises or massages will do the trick
• Thinking that steroid injections are safe and can fix the problem
• Thinking that your only alternative is surgery
• Thinking that all spinal decompression therapy is the same

Your Problem Is NOT Going to Go Away…
Severe low back pain and sciatica caused by stenosis, herniated disk, degenerative disc, bulging disc, ruptured disc, slipped disc, foraminal stenosis, failed back surgery and facet arthrosis will NOT go away on it’s own. In fact, these conditions are progressive degenerative conditions that only get worse with time.

The Failure of Old, Traditional Treatments…
These back problems are caused by mechanical damage of the discs and nerves…so medicine and shots cannot possibly repair them. You can’t put gas in your car to fix a flat tire.

Chiropractic and physical therapy are great for minor low back pain, but they simply cannot repair a damaged lumbar disc. Same for exercises, massage, acupuncture, etc.

The True Dangers of Shots…
Steroid injections are invasive procedures with all the inherent risks of surgery; infection, nerve damage, allergic reaction, failure. The steroids being injected into your spine are toxic. They cause loss of bone mineralization and weaken the supportive ligaments of the spine. Plus… injections do NOT repair the disc. They simply remove inflammation from the area…temporarily.

A Safer Alternative to Back Surgery…
In the old days, surgery was your only option for disc disease. This is the 21st Century! Advances in computerized medical technology has given us safe, effective and quick methods for repairing damaged discs without surgery. It’s called Spinal Decompression or Intervertebral Disc Distraction (IID Therapy)

Beware of Wannabes and So-Called Experts…
Many clinics advertise “spinal decompression,” but few actually use true spinal decompression equipment. Some use warmed over older traction machines or roller tables and call them decompression. They aren’t. And some decompression machines are inferior in build quality and patient features that make treatment more comfortable. Not all equipment is the same. There’s a reason why BMW’s and Mercedes cost more than Fords or Nissans. It’s in the construction and performance.

And not all doctors providing spinal decompression are the same. Some are just general chiropractors with no specific additional training in orthopedics or disc disease. Some have added spinal disc decompression merely as an additional revenue source to their existing clinics. True spinal decompression specialists, like Dr. Barry L. Marks, DC have specialized training in spinal orthopedics and have spinal decompression centers dedicated to back pain and sciatica sufferers.

Video Tutorial on DRX9000 Spinal Decompression…
For more information, including video demonstrations of spinal decompression and to learn if spinal decompression can help your particular back pain or sciatica problem, visit: http://www.spinediscrehab.com/drx9000.htm

New Alternative Back Pain Treatments Part 1

If you’ve been hurting and looking for a cure for lower back pain, here are some newer treatments you should know about.

Chronic back pain in particular, is a scourge. It is reported that upwards of 90% of American Adults will suffer back pain in their lifetime. Back pain costs this country more in lost man hours and lost productivity than any other medical condition. Lower back pain is the most common cause of worker’s compensation claims.

Unfortunately, even though the problem is widespread, historically there have been relatively few successful chronc low back pain cures. Thanks to newer computer technology, however, doctors have so much more in their arsenal in the war on back pain.

Cold Laser Therapy
One of the new alternative back pain treatments is Cold Laser therapy. Low light energy is emitted from a small hand-held device that has been clinically proven to help fight the pain and inflammation of arthritis and other causes of chronic low back pain. This FDA cleared treatment has been around for some time, but until recently it was used primarily by sports physicians caring for elite athletes like Lance, Tiger, our US Olympians and many NFL, NBA and MLB players. Cold laser is emerging as one of the fastest growing therapies today for all sorts of conditions including low back and leg pain (sciatica).

Cold laser treatments are brief, about 6 minutes and are often used at the same time massage, stretching or other exercises are done to loosen tight muscles, stimulate nerves and remove inflammation. Because it is a light therapy, you cannot feel it. It is totally painless. And in the hands of a careful and competent doctor, there are no side effects. Patients often experience relief within only a few visits.

To learn more about Cold Laser Therapy and see if it can help your painful back, follow this link:
http://www.drmarks.com/cold_laser_therapy_for_carpal_tunnel_sciatica_and_whiplash.html