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