A large number of sciatica exercises are available to choose from, but if you are in significant pain, it is a good idea to stick with a simple, easy to implement plan. One or two exercises done frequently can be far more effective than struggling with a complex program of multiple exercises.

In order to determine which exercise will be of most benefit to you, it is necessary to try to figure out if you have true sciatica caused by a lumbar disc herniation, or if you have “piriformis syndrome”, which produces sciatica-like symptoms but is due to excessive contraction of a muscle in the buttock area.

One simple way to tell the difference is to sit in a firm chair to do a couple of basic tests. In the sitting position, try straightening your knee on the painful side, so that your leg is parallel to the floor. If this increases your symptoms, chances are you have true sciatica related to a disc problem.

The second test used to differentiate between disc-related sciatica and piriformis syndrome begins by pulling your knee toward the same-side shoulder. Begin by first bringing the knee on the painful side toward the shoulder on the same side. Then release the leg slightly and pull the knee toward the opposite shoulder. If the symptoms increase more when you pull the knee toward the opposite shoulder than when you pulled it toward the same side shoulder, it is likely that you have piriformis syndrome. It should be noted that it is possible to have both true sciatica and piriformis syndrome at the same time.

Once you determine whether you have true sciatica or piriformis syndrome, or both, you can usually get considerable relief from just a single exercise for either condition (two exercises if you have both).

For true sciatica, most people will find relief through the basic McKenzie extension exercise (named for physical therapist Robin McKenzie). This exercise is performed by lying face down on a firm surface and then propping yourself up on your elbows, creating an increase in the curve of the lower back. Getting into this position may be painful at first, but within about 30 seconds, most people will notice a decrease in the severity or the range of the sciatica, or both. A positive sign is when the symptoms furthest from the spine decrease.

As long as the symptoms are decreasing furthest from the spine, the exercise described is beneficial, even if the symptoms closer to the spine seem to increase at first (they’ll usually improve with repetition of the exercise over time). I suggest you remain in this position for a couple of minutes and then take a break by either just lying flat, or by getting up and walking for at least a few minutes in between the exercise repetitions in order to avoid developing a lot of tightness in the low back muscles.

For piriformis syndrome, you can do a simple stretch of the piriformis muscle. I recommend you do this by lying on your back, pulling your knee on the painful side toward the same side shoulder for a few seconds, then partially releasing the leg and then pulling your knee toward the opposite shoulder. Hold this stretch for about 10 seconds at a time, then carefully release your leg for a a few seconds before repeating the stretch.

Regardless of whether you are using the extension exercise or the piriformis stretching, or both, these sciatica exercises are most effective when done repeatedly - up to several times each day for as long as you are having a lot of pain.

When the symptoms have subsided, it is extremely important to learn what sciatica exercises you can do to prevent the symptoms from returning in the future. Don’t be fooled! Just because the symptoms go away, it doesn’t mean that everything is back to normal. All too often, sciatica sufferers go from one episode of pain to the next, with episodes becoming more severe and more frequent over time, because they fail to manage the problem correctly so you can avoid the common problem of developing chronic pain and disability.

Dr. George Best has been treating sciatica and priformis syndrome for over 15 years in his San Antonio, Texas practice. To obtain his free E-book with illustrated sciatica exercises and his free video course on understanding and treating sciatica, go to http://www.sciaticaselfcare.com

Article Source: http://EzineArticles.com/?expert=George_Best

To start, before we can tell if we truly have a “stiff neck”, We need to know exactly what it is. A stiff neck is a neck that feels tight or sore and has some loss of one normal motion. We often can get a stiff neck from being in one position too long or straining the neck in some fashion. Most often someone may sleep in an awkward position or work in a certain position for an extended period of time that can cause pressure on a nerve.

Nerves in the neck spine supply our muscles. If we have pressure on those nerves the muscles may get irritated, inflammed or inbalances. This in turn can cause neck pain and/or neck stiffness.

Someone who has an improper posture that is out of alignment will be the most common person to have recurrent or chronic stiff neck. Add to this, the fact that if the person has an occupation where they continually put strain on the neck or someone with a pillow they are sleeping on that does not have good support. Also sleeping on your stomach can cause major neck stiffness or pain. Why is sleeping on your stomach a problem? To breathe we have to turn our head 90 degrees to the left or to the right. As we age, this is not only difficult but not good for extended periods of time when you are sleeping.

Our posture gives us insight into what our spine may look like. So if your sleeping posture is horrible for 6-8 hours every night, your body starts getting trained to shift to an unhealthy, abnormal posture or spinal alignment. And once out of alignment we will more easily get the symptoms of neck pain and stiffness.

To correct neck alignment and reduce bad posture the best things to do are as follows:

1. Always be aware of your posture- if you are always in one position, move around. If you are constantly walking with your head down- look up more. If you have an uncomfortable work station- set it up to be more ergonomically efficient.
2. Use a good neck pillow and avoid sleeping on your stomach. I recommend the cervical traction neck pillow by arc4life.
3. See a chiropractor or a physical therapist. Both professionals can give you good postural exercises. Doctors of chiropractic can also adjust or manipulate the spine to help restore neck alignment.

All of the above listed solutions are usually quick and easy to do and will pay off in the long run. Good neck posture and spinal alignment will reduce the incidence of having a stiff neck. If you or someone you know is suffering from severe neck pain or neck stiffness currently or has chronic neck issues I would also recommend using heat to loosen the muscles. Biofreeze is a great natural neck pain relief gel which helps tremendously.

Dr Matt Bellinger is a Chiropractor in Connecticut. He has written many articles on how to easily and naturaly relieve pain, and has helped hundred of patients in his clinic end their neck and back pain. He recommends specific pain relief and posture improving products at http://www.arc4life.com

Article Source: http://EzineArticles.com/?expert=Matthew_Bellinger

If you suffer with Fibromyalgia, you are very aware of what intense, long-term pain feels like. You are also aware of the type of fatigue that seems to overwhelm you. You may not be aware of the various ways to get the most of Fibromyalgia pain relief.

For most people, the idea of improving health through a change of diet sounds like taking on one type of suffering to relieve a less persistent type of suffering. For those with with the persistent pain of Fibromyalgia, it is quite the opposite. That is to say, changing your diet to help fight Fibromyalgia is a matter of making a few painful food choices just a few times per day to fight back against Fibromyalgia as a cause of constant pain. Eating healthy foods gives your body the best chance to operate optimally. It also gives your body the chance to keep things like inflammation to a minimum. Above all, avoid refined sugars, caffeine, and alcohol. Be careful to limit exposure to white bread, white rice, and other foods with dessert-like quantities of sugar.

Diet may be the most important thing you can do to relieve Fibromyalgia symptoms, but exercise doesn’t come far behind diet. Exercise keeps your body’s circulatory and respiratory systems working optimally. It also reduces your stress and increases your ability to maintain healthy sleep levels. You should talk to your doctor about what type of exercise program will work best for your condition.

Relax, its not all about diet and exercise. You also need to take some time to rest. Restful states, not to be confused with vegetating on the couch while watching adrenaline rushing television, are those where you are in careful, positive contemplation. Spiritual contemplation, such as prayer or meditation, tends to be a very renewing resource for the body.

Unfortunately, most of us take too much time to rest in front of the television or computer and too much time to work, neglecting diet and exercise. Then when we go to fix diet and exercise, we neglect relaxation and rest. We need diet, exercise, and rest to help our bodies to tolerate the chronic pain Fibromyalgia can generate.

Pain affects the body in many different ways and there are differences in individual pain perception and response to pain. Because of the multiple and diverse causes of pain, use of highly specialized abilities to promote comfort and to relieve pain is often required. Below are a few helpful tips on pain management; they are not a form of treatment.

The first and most important thing is to obtain a medical evaluation when acute or chronic pain is present. It is important to respect pain as the body’s means of signaling that it is not well. It may be a good idea to control factors contributing to pain for example, control stress in the environment and avoid excessive fatigue.

It is also recommended sometimes to practice stress reduction or diversionary behaviors when pain is present. As far as pain is concerned, be aware of personal preconceived notions that may affect your perception of pain. Do not drive a vehicle or operate heavy machinery after taking pain medication because reflexes may be slowed and cognitive thinking decreased due to medication or treatment.

Also it is important to avoid alcohol and central nervous system depressants while on treatment since alcohol may interact with the medication and further depress the central nervous system, leading to respiratory failure.

Do not smoke without someone else present if you are taking pain relief medication because you may become tired due to the medication and fall asleep while smoking and start a house fire. Remember to work with assistance while taking pain medication because some pain treatments can cause drowsiness, dizziness and blurred vision.

Furthermore do not take pain killers on an empty stomach; you may become nauseated if taken on an empty stomach. Only take it as recommended by your health care giver or as instructed on the prescription. If you are a breastfeeding mother check with your physician before taking pain relievers since many medications can be found in breast milk and may harm the baby.

Finally, follow appropriate procedures when experiencing pain by consulting approved practitioners to prevent risks of poisoning and overdose. Remember, pain is the body’s way of signaling to you that something is wrong. See you doctor or health adviser who may help you find out what may be wrong and advise you on what you need to do.

Click here to find out how to prevent and cure back pain without the use of drugs, surgery or chiropractics: http://www.abouthealthtips.com/backpain/ online.

Copyright © Katie Johnson. http://www.abouthealthtips.com/

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Arnica is perhaps the most well known homeopathic medicine. Even those who do not understand what homeopathy is, have often heard of Arnica and the reason is simple….Arnica can produce outstanding healing with everyday injuries.

The plant from which Arnica is made is commonly called Leopard’s Bane and is found on hillsides. It has been used effectively for centuries in its herbal form and like many herbs it has its share of natural toxins. Due to the methods used to prepare homeopathic Arnica (which means all toxins are removed) it’s healing properties can be used safely and to wonderful effect.

So what can you use Arnica for?

It is the NO 1 medicine for treating injury. This is because its sphere of action is on the blood vessels assisting healing and causing re-absorption of blood so preventing bruising and reducing inflammation. It also works by regulating the heart after injury and amazingly it works to stop internal and external haemorrage. The beneficial effects of taking Arnica are so transparent in use that if this is the only homeopathic medicine you use regularly, you will observe its healing properties again and again.

Here are some common uses:

SHOCK

Arnica is excellent for shock and trauma after injury. From the distress of a small child who has fallen over in the playground, to the serious shock of a person involved in a car accident. When someone is suffering from shock they may say that they are ok and then collapse later. Shock causes reduced blood flow to the brain and thus confusion. So if someone involved in an accident say they are fine then administer Arnica as this is a key symptom for the medicine!

BRUISES and BUMPS

If you have a bruise, or a fall that will produce a bruise think Arnica! A bruise is caused by damage to the soft tissues that support the skin. Left to itself the area will go blue, purple and yellow whilst healing. Give Arnica after a bump and its affinity for soft tissue can prevent any swelling or rainbow colours appearing at all.

HEAD INJURIES

Arnica is also good for head injuries and concussion. If you do suspect concussion make sure you also obtain appropriate medical monitoring.

SURGERY

Arnica is also ideal for surgery as it reduces swelling, bruising and pain. I use it 1 day before and 3-5 days after after surgery to get the most effective result.

CHILDBIRTH

I also recommend Arnica straight after childbirth as it can start helping those swollen tissues to heal. Also because there is often an element of shock in the process for mother and baby.

OLD INJURIES

Old injuries can also respond well to Arnica…even those from years ago if the medicine is prescribed in the appropriate potency.

MUSCLE FATIGUE

Muscle fatigue (such as from digging your garden or over exercise) will be alleviated by Arnica and in this case as with surgery, you can take some Arnica beforehand as well as after.

JETLAG

Use Arnica in the 30 potency to alleviate overworked bodies after flying longhaul. (Watch out for a comprehensive article on how to treat jetlag from The Homeopathic Coach in an ezine later this year).

General Guidelines:

Use Homeopathic Arnica in 6th, 30th and 200th potency. As a general rule give low potency (6 or 30) for minor bumps and injuries and 200th or M potency for serious accidents and injuries. Arnica is also available in sprays, gels and creams but do not apply it to broken skin as it can irritate. If you give Arnica then repeat it as needed but in the case of minor injuries, it is rare to need to re-dose for many days as it is so effective.

To summarize, Arnica is the first homeopathic medicine to think of in the case of minor and major injuries, childbirth, surgery, muscle fatigue and jetlag.

If you have not used it already then I would recommend that you go out and buy some Arnica 30 and put it in your bag. The first time you administer its healing properties you will be amazed!

© Sam Adkins 2008

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If you would like to read more from The Homeopathic Coach about how to use homeopathy at home then go to http://www.thehomeopathiccoach.com/ and sign up for my ezine ‘Homeopathy at Home’ to help you and claim your FREE report on the 10 Mistakes Made when Using Homeopathy at Home (and how to avoid them)!

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What is the most common cause of physical pain?

The most common, and most overlooked, cause of pain is ’soft tissue.’ Soft tissue includes muscles, nerves, skin, and every part of your body that is not bone.

Why are muscles and other soft tissues almost always overlooked as primary causes of pain? Pretty simple - I didn’t learn about how our bodies work in school, you didn’t learn it, and neither did most doctors when they were in medical school.

Unfortunately, even if your doctor did understand the relationship between muscles and pain, he or she would simply not have the time to explain the cause of your pain to you.

Here is the truth about our bodies: Every part in our body works with every other part.

If you have pain in your back, the reason is most likely muscles in the front of your body causing your back pain. Headaches? Muscles in your neck, jaw or shoulders.

Pain in your heels? Calf muscles. Hands and arm pain or “carpal tunnel?” Muscles in your arms and neck.

Dr. Candace Pert, a psychoneuroimmunology researcher and internationally recognized pharmacologist, said she believed that if everyone had a massage once a week, we would have 90% fewer illnesses! 90%! Dr. Pert was telling us that our muscles play a huge role in causing pain and disease.

I, too, believe that therapeutic massage can play a big role in our health and wellness because massage affects muscles in good ways. Not only does massage boost our immune system, it helps our muscles function well.

And, since muscles cause most of our pain, it makes sense that if we take good care of our muscles, we will have less physical pain.

And now, I’d like to invite you to discover more ways to relieve your pain at http://www.SimplePainRelief.com Join me, Kathryn Merrow, The Pain Relief Coach, on your road back to a pain-free life.

Article Source: http://EzineArticles.com/?expert=Kathryn_Merrow

Is massage helpful when you have physical pain?

“I almost cannot speak of an aspect of medicine where the application of massage therapy wouldn’t apply. Massage effects…certainly are more profound than a visit to a doctor. You don’t sit around feeling better at the doctor’s office!” - Dr. Candace Pert, Psychoneuroimmunology researcher and pharmacologist

Well, I guess that answers the question pretty well!

Dr. Pert said she believed that if we all had a massage every week, we would have ninety percent fewer illnesses. That’s a huge number!

Massage starts out affecting our skin surface and the soft structures below the skin, and as it becomes deeper, contact is made with our muscles. In fact, all of our soft tissues (everything that is not bone) are affected by massage.

“Knots” and spasm can be worked out. A skilled massage therapist will know where to work to release your areas of tightness…and it might not be where you thought it would!

There is a wide variety of massage techniques, and you will find some more useful or beneficial than others. The type of massage that will help you the most depends on what your specific problem is.

For instance, for stress relief, a general all-over relaxation professional massage will meet your needs.

But, when you have pain, you may need a massage therapist trained in sports massage, neuromuscular therapy, trigger point therapy, Rolfing or Hellerwork. This is not “feel-good” massage like a relaxation massage is, but you will feel better afterward. These types of massage are more like a “seek and destroy mission.”

A well-trained and skillful massage or muscle therapist will be able to “put their finger” on your problem. They will assess the cause of your pain and work with you to reduce or eliminate it.

And now, I’d like to invite you to discover more ways to relieve your pain at http://www.SimplePainRelief.com Join me, Kathryn Merrow, The Pain Relief Coach, on your road back to a pain-free life.

Article Source: http://EzineArticles.com/?expert=Kathryn_Merrow

Looking at the variety of headaches and headache sufferers it should not come as a surprise that the causes of headaches are just as diverse. There are many possible causes for headaches including underlying medical problems such as the fortunately rare cases of cerebral aneurysms and brain tumors. However the most common headaches also have common causes.

In a lot of cases simple eyestrain such as that seen when working too long at the computer can lead to a headache. In other cases, a sinus infection resulting from a head cold or allergy can be the culprit. Taking certain prescription medicines can also produce a headache.

Despite the fact that the exact cause is not known in every instance, narrowing of the blood vessels is also thought to be the culprit in many cases. Pain sensitive nerve fibers in the head line the blood vessel walls and when they contract the nerves are activated and send signals to the brain. Ironically, the brain cannot feel pain because it has no pain sensitive nerve cells within it and tension-type or cluster headaches are the result.

However your blood vessels are able to dilate as well as contract and when they do so one theory at least holds that migraines and cluster headaches can be produced. Current research proposes that there are also other far more important factors at work when it comes to migraines.

Tension or more accurately tension-type headaches can result from other sources such as tension in the muscles of the shoulder, neck and even the jaw. People who have suffered from TMJ disorder which is a disorder resulting from tension of the temporomandibular joint causing the jaw to tighten against the skull will be all too familiar with this.

In serious cases headaches can result from an underlying disease and these are often referred to as ’secondary headaches’. The list of underlying conditions that can cause headaches is lengthy and will include everything from scarlet fever to irritable bowel syndrome.

In many cases environmental factors also play a significant role. Carbon monoxide poisoning such as that resulting from the gas produced by many water heaters or a car exhaust can result in very severe headaches and in fact a headache is one of the principle symptoms of carbon monoxide poisoning. Other causes include allergies, lead poisoning and food poisoning.

Even when food is not itself toxic as will be the case with food contaminated with a bacterial infection certain people will be sensitive to foods that will not affect people in general. Such common foods as cheese and chocolate can cause headaches in some people as will certain preservatives, caffeine and red wine.

However position, posture and a number of other controllable factors can also be amongst the most common causes. As an increasing number of people are using computers on a daily basis so we are seeing more eyestrain, neck tension and jaw stress.

Almost nine out of ten headaches are common tension headaches which are usually the result of one or more of the factors detailed here. In other words in the vast majority of cases the cure is simple and is within your control.

TheMigraineHeadacheCenter.com provides a wide range of information about headaches including migraine symptoms and migraine headaches.

Article Source: http://EzineArticles.com/?expert=Donald_Saunders

Pain is one way for the body to get our attention. It is like a wake up call from the grand reaper tapping you on the shoulder when you least expect it, but the fact is he has being tapping you on the shoulder for quite sometime, and you were busy looking left when he was standing on your right.

Now he is staring you right in the face and he keeps poking you with that machete causing you pain. Are you ready to make some changes?

I guess it is time to deal with him and learn how to take control of your pain by taking some positive action.

Survival Tips

Exercise on a Regular Basics

You don’t have to start training for a marathon but get up of the couch and do what you can. Trust me you will feel a million times better if you are stretching and moving your body in some way. Exercise can improve your overall health and fitness, as well as your arthritis or joint and muscle pain.

Give Yourself Plenty of Rest

Sleep this is the time when the body takes the opportunity to do some well needed repairs, so if you are not sleeping then figure out why. If you feel like you need more sleep but there doesn’t seem to be enough hours in the day, then try to manage your time. You will be amazed at the free time you can create when you manage your time more creatively. If pain is preventing sleep then try some relaxation techniques before you go to bed.

Try Massage

What’s not to like about massage this is truly a gift to your self. You may try self massage or ask your doctor to recommend a trained expert in this area. Massage gives a wonderful feeling of relaxation to painful joints and muscles.

Try Relaxation Techniques

Learn how to relax. Most of us do not take enough time out to just breathe each day, pain effects most people emotionally and physically. Unfortunately one seems to feed of the other. Speaking of breathing this is one way to relax. When you take a deeper breath you bring more oxygen into the lungs creating more energy. Try to focus on each area of the body, one section at a time, while taking a breath relax the area you are focusing on.

Use Medication Wisely

It is easy for people who are suffering from chronic pain to over medicate when pain gets so unbearable nothing seems to offer relief. Remember the side effects from pain medication can be much worse than the pain itself.

Respect Your Joints to Prevent Further Injury

Get a clue if you keep using those joints the same way you did before they were inflamed then you are asking for trouble. Don’t try to do activities that will aggravate your pain further prolonging your recovery.

Get Advice From Professionals

Leave it to the experts to give you the best advice, be it emotional or physical. But at the end of the day trust your body because the body knows best, and where there is pain there is a problem. Do take the time to do your own research and find out what works for you and your well being.

And now I would like to invite you to find out more about how to combat chronic pain by visiting http://www.LivingWellPainFree.com

Article Source: http://EzineArticles.com/?expert=Tracy_Braime

Shoulder pain is a common problem that a large number of people are suffering. In America alone, millions of people are seeking help yearly to ease their shoulder pain. The shoulder is one the most used joints of the body, thus making it prone to injuries. Shoulder pain could affect your daily activities making you less productive and frustrated not be able to do simple tasks. You have to know how to eliminate shoulder pain to improve the quality of your life.

It is frustrating and annoying to deal with constant pains and unable to do simple daily activities that are easy to do for most people like extending your arm to reach something or overhead reaching and lifting something heavy. The pain could also disturb your sleep at night and could also interfere with your job making you less productive and worried about your job security. Discovering how to eliminate shoulder pain will eliminate all these limitations and disappointments.

Shoulder pain could be a result of overworked or injured shoulder. Degeneration or wear and tear of the joints and tissues is another reason that could lead to shoulder pain. It is recommended that you see your doctor to know the severity of your condition to evaluate the cause and know how to eliminate shoulder pain.

The most common diagnosis for shoulder pain is rotator cuff tendinitis where there is inflammation of the rotator cuff tendons. There are a lot of treatments to ease and eliminate shoulder pain. Pain reliever taken by mouth is a common treatment for immediate relief. There are cases that doctors perform cortisone injection or steroid shot to treat the inflamed rotator cuff. Physical therapy and exercises could also correct the problem and help you eliminate shoulder pain. And in rare cases, surgical treatment is considered.

Surgery should be the last option and as much as possible avoid risky, costly surgery. Did you know that you can eliminate shoulder pain naturally without surgery and drugs? Discover the complete step-by-step shoulder rehabilitation system you can use from the comfort of your home to overcome all your shoulder problems and keep it in peak condition for years of pain free use. Visit Shoulder Pain Relief

To know more about health and beauty natural remedies visit Great Discovery-Health and Beauty

Gerry Restrivera writes informative articles on various subjects including Eliminate Shoulder Pain Naturally. You are allowed to publish this article in its entirety provided that author’s name, bio and website links must remain intact and included with every reproduction.

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