| Traditional Chinese Medicine (TCM), with its 2500 year | | | | releasing with each exhalation. Repeat several times a |
| old history, offers many lower back pain remedies - | | | | day.For more lower back stretches as well as lower |
| lower back stretches, lower back strengthening | | | | back strengthening exercises, try these: Back Pain |
| exercises, massage techniques, acupuncture, herbal | | | | Remedies1. Ginger & Sesame Oil LinimentMix together |
| remedies, | | | | equal parts of pure sesame oil and the juice from |
| liniments, sticking plasters and others. Some require a | | | | grated ginger. Heat in a pot till warm. Apply a small |
| trained TCM practitioner to administer them, while | | | | amount to the |
| others can be easily learnt and applied by anyone. | | | | painful area and rub it in for a couple of minutes. It |
| This article introduces the latter - simple, effective | | | | should be applied to unbroken skin only. Ginger and |
| lower back pain remedies and stretches for lower | | | | sesame oil liniment is a |
| back pain that YOU can apply yourself to relieve and | | | | superb, easy-to-make, home remedy for back ache |
| prevent lower back pain.Lower Back Stretches | | | | and other aches and pains. It warms, circulates your |
| Breath slowly, smoothly and deeply through your | | | | blood and stops pain. You |
| nose while doing the exercises.Exercise 1. Lie on your | | | | can safely apply it several times a day, particularly |
| back on a firm bed or the floor. Gently bring your | | | | after showering and before bed. Make sure you pull |
| knees up until they're above your abdominal | | | | your clothing down over |
| area. Spread your knees a little and grab the inside | | | | your lower back immediately afterwards to keep |
| of your shins just below your knees, or the inside of | | | | the area warm. Also, while it's normal for your skin to |
| your ankles if you can. | | | | become hot and turn red |
| Inhale. As you exhale let your knees naturally fall | | | | after you apply the liniment, if a rash develops |
| further out to the side with | | | | discontinue use.2. Lower Back Self-MassageCan be |
| gravity. Focus your mind on your lower back (closing | | | | done standing or sitting. With fists clenched (not too |
| your eyes helps). Feel your inner thighs stretching and | | | | tightly), use the backs of |
| your lower back | | | | your hands, including your knuckles, to vigorously rub |
| relaxing. Hold the position for a few minutes as you | | | | your lower back up and down for several minutes, 3 |
| continue to | | | | or 4 times a day. Rub |
| breath slowly, smoothly and deeply. This exercise | | | | close to your spine and also the sides of your lower |
| stretches and relaxes your iliopsoas muscle which | | | | back - where ever you experience pain and stiffness. |
| connects from your lumbar | | | | Self-massage is a highly |
| vertebrae to the inside of your hip joints. Tension in | | | | beneficial lower back pain remedy you can do |
| this muscle often causes and/or aggravates lower | | | | anytime, anywhere to relieve AND prevent lower |
| back pain.Exercise 2. Lie flat on your back on a firm | | | | back pain. Massage |
| bed or the floor. Bend your knees and slide your feet | | | | warms the area, moves the blood and directly |
| up till they are near your | | | | stimulates your kidneys, which helps to maintain a |
| backside. Inhale. As you exhale, flatten your lower | | | | strong, healthy lower back.Tip: To greatly enhance |
| back by gently pressing it into the bed | | | | the effects of the above lower back pain remedies |
| or floor. Hold for several seconds, then let your | | | | and lower back stretches, combine them. For |
| lower back return to its natural, curved position. | | | | example, lie down and do the first 2 stretches, then |
| Repeat 3 or 4 times, several | | | | stand up and do the lower back self-massage, then |
| times a day.Exercise 3. Lean across a table and grab | | | | apply some Ginger & |
| the far edge with both hands. Your torso should be | | | | Sesame Oil Liniment. You know your body best |
| on the table and your legs | | | | though, so experiment till you find what works best |
| hanging from the edge. Inhale. As you exhale, let | | | | for your particular situation. For more lower back pain |
| gravity naturally pull your legs down towards the | | | | remedies and lower back stretches visit the authors |
| floor. Feel your lower back | | | | website.Matthew Scott is a professionally trained |
| stretching. Hold the position for several minutes as | | | | Chinese medicine practitioner from Australia, living in |
| you continue slow, deep breathing. Focus your mind | | | | China since 2000. His website offers classic, |
| on your lower back | | | | time-tested exercises & techniques to stretch, |
| (closing your eyes helps) and imagine the pain | | | | strengthen, energize, relax, & ease pain. |