A surgeon tells how stretching may help you avoid surgery Of the more than 30 million Americans who suffer from low back pain, only about 10% of the cases are caused by conditions that require surgery, such as pinched nerves or a slipped disk. For the overwhelming majority of back pain sufferers, the culprit is tight, inflamed muscles. Surprising: This inflammation usually is not caused by strain on the back muscles themselves, but rather a strain or injury to the spine—in particular, to one of five “motion segments” in the lower back. Each segment, which is constructed to bend forward and back and side to side, consists of a disk (the spongy cushion between each pair of spinal vertebrae)the two vertebrae directly above and below itand the facets (joints) connecting the vertebrae to the disk. Unfortunately, the segments’ disks or facets can be injured in a variety of ways—by lifting something the wrong way, twisting too far, or even sneezing too hard—causing the surrounding muscles to contract in order to protect the spine from further damage. This contraction and the muscle inflammation that it produces is what causes the intense lower back pain that so many Americans are familiar with. WHEN BACK PAIN STRIKES Low back pain caused by inflammation usually subsides on its own within three to six weeks. Nov 6, 2014 - Woman using stretches to relieve back pain. Shooting pain in the lower back. Trouble standing or sitting. Difficulty lifting household objects. However, the healing process can be accelerated significantly by taking over-the-counter (Motrin) for several days after injury to reduce inflammation if you don’t have an ulcer (follow label instructions)and getting massage therapy to help loosen knotted muscles and increase healing blood flow to them. (If you suffer from severe back pain or back pain accompanied by fever, incontinence or weakness or numbness in your leg, see a doctor right away to rule out a condition that may require surgery, such as serious damage to disks, ligaments or nerves in the back.). GETTING STARTED In preparation for the back stretch routine described here, it’s important to learn a simple approach that systematically stimulates and strengthens your core (abdominal, back and pelvic muscles). This is one of the best ways to protect your spine. Although there are many types of exercises that strengthen the core, abdominal contractions are the easiest to perform. What to do: Pretend that you have to urinate and then stop the flow—a movement known as a exercise. Then while lying on your back, place your hands on your pelvis just above your genitals. Now imagine that someone is about to punch you in the stomach, and feel how your lower abdomen tightens protectively. To do a full abdominal contraction, combine these two movements, holding the Kegel movement while tightening your lower abdomen. Then, continuously hold the full abdominal contraction during all of the stretches described in this article. For more information, see (Harlequin). 7-MINUTE STRETCHING ROUTINE Do the following routine daily until your back pain eases (start out slowly and gently if you’re still in acute pain). Then continue doing it several times a week to prevent recurrences. Regularly stretching these muscles makes them stronger, leaving your lower spine less prone to painful, back-tightening strains. Hamstring wall stretch. Lie face-up on a carpeted floor (or on a folded blanket for padding), positioning your body perpendicular inside a doorframe. Bend your right leg and place it through the door opening. Bring your buttocks as close to the wall as possible and place the heel of your left foot up against the wall until it is nearly straight. 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