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