Back Pain Back Pain, Sciatica

This document was uploaded by one of our users. The uploader already confirmed that they had the permission to publish it. If you are author/publisher or own the copyright of this documents, please report to us by using this DMCA report form.

Simply click on the Download Book button.

Yes, Book downloads on Ebookily are 100% Free.

Sometimes the book is free on Amazon As well, so go ahead and hit "Search on Amazon"

Do you have extreme sciatica? Do you feel as though you can't move without sharp pain? Do you need a break from unending discomfort? Do you feel stagnant, lacking a plan, and ready for a change? Are you terrified of ending up old

Author(s): White, Roger C.
Series: 2 books in 1 Back Pain + Sciatica
Year: 2021

Language: English
Commentary: Back Pain + Sciatica 2 books in 1
Pages: 381
Tags: Back Pain + Sciatica 2 books in 1

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
 
Ginger Tea
 
Ginger Slices
 
Chew Fresh Ginger
 
Beneficial Drinks
 
Water and Juice
 
Astragalus Tea
 
Black Snakeroot
 
Burdock Root Tea
 
Celery
 
Chamomile Tea
 
Devil’s Claw
 
Elderberry Juice
 
Fenugreek Seeds
 
Potato Juice
 
Turmeric
 
Valerian Root
 
Other Hydration and Lubrication Methods: Massage
 
Lemon Balm
 
Licorice Root
 
Linden Flower/Leaf
 
Milky Oat Tops
 
Other Liniments and Oils
 
Other Remedies
 
Capsaicin Cream
 
Garlic
 
Jamaican Dogwood
 
Fenugreek Seeds Paste
 
Horseradish Poultice
 
Burdock Root Mixture
 
Mustard Oil Mixture
 
Nutmeg Powder Mixture
 
Over-the-Counter Medications
8 - Diet Planning and Inflammation
 
Magnesium
 
Potassium
 
Vitamin A
 
Vitamin C
 
Antioxidants
 
Black Beans
 
Fiber-Enriched Foods
 
Omega 3 Fatty Acids
 
Bad Foods for Sciatica Sufferers
 
Added Sugars
 
Avoid these products
 
Refined Grains
 
Saturated Fat
 
Trans-Fats
9 - Conclusion
Thank You
Disclaimer