Neurologist Reveals 5 Easy Steps to Banish Chronic Lower Back Pain - Try This Now!
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For many of us in the over-60s club, chronic lower back pain can feel like an unwelcome companion that just won't leave us alone. It can turn the simplest of tasks into a Herculean effort and dampen the joy of our golden years. But what if there were a way to send that pain packing without resorting to invasive procedures or heavy medication? Dr Carol Cheatham, a neurologist from the University of North Carolina at Chapel Hill, has shared a beacon of hope for those suffering from this common ailment.
Dr Cheatham, who has battled with the debilitating effects of sciatica and degenerative disk disease herself, has managed to alleviate her chronic pain through a series of simple yet effective steps. Her journey to nearly three decades of pain relief began with a 20-minute stretching routine recommended by a physical therapist 26 years ago. But that's not all; she also incorporates a diet that avoids inflammatory foods and includes natural pain relievers.
Before we dive into Dr Cheatham's five favourite moves, let's understand a bit more about sciatica. Sciatica, or lumbar radiculopathy, is a pain that originates along the sciatic nerves, which extend from the back of the pelvis to the back of the thigh. It's a condition that affects about 40 per cent of Americans, often manifesting as sharp, shooting pains through the lower back, hips, or legs. In severe cases, it can even cause tingling or numbness that radiates down to the feet and toes.
Now, let's explore the five exercises that Dr Cheatham swears by to beat back pain:
1. Pelvic Tilt: This exercise involves lying on your back with knees bent and rhythmically raising the pelvis. It's known to stretch and strengthen the abdominal muscles, which can stabilise the spine, maintain proper posture, and reduce strain on the lower back.
2. Single Leg Raise: While lying flat with legs extended, raise each leg one at a time. This move not only relieves sciatica and tailbone pain but also strengthens the core and improves balance and flexibility.
3. Knee to Chest Raise: Lying on your back with knees bent, bring each knee to the chest and hold. This exercise eases tension in the lower back, hips, and hamstrings and can be particularly beneficial for those with tightness or disc issues.
4. Nose-to-Knee Touch: By lying flat and bringing one knee towards your nose while raising your head, this exercise helps open the knees, flex the hips, and reduce neck pressure, offering relief throughout the body.
5. Figure Four Stretch: Placing one ankle over the opposite knee and pulling the legs into the chest stretches the hips, lower back, and hamstrings, targeting the piriformis muscle and hip rotators to alleviate pain and tension.
The science behind these exercises is clear. According to Dr Arthur Jenkins, a renowned spine surgeon, physical therapy, particularly stretching, can significantly relieve sciatica pain. Stretching can ease the pressure on nerves, allowing the body time to heal itself. However, it's important to note that the effectiveness of these exercises can depend on the underlying cause of the pain.
In addition to these exercises, Dr Cheatham also recommends a diet that avoids inflammatory foods such as gluten, dairy, and refined sugar. She incorporates anti-inflammatory ingredients like tart cherry juice, magnesium, ginger, turmeric, and black pepper into her meals to naturally relieve pain.
For those who may not find relief through these methods, other non-surgical treatments include nonsteroidal anti-inflammatory medication, heat and cold packs, osteopathic manipulation, and, in some cases, surgery to remove herniated disks or bone spurs.
Members, if you're grappling with chronic lower back pain, why not give Dr Cheatham's five-step routine a try? Remember, it's always best to consult with your healthcare provider before starting any new exercise regimen, especially if you have pre-existing conditions or concerns. And we'd love to hear from you – have you found any particular exercises or remedies that have helped with your back pain? Share your experiences in the comments below, and let's help each other live our best, pain-free lives!
Dr Cheatham, who has battled with the debilitating effects of sciatica and degenerative disk disease herself, has managed to alleviate her chronic pain through a series of simple yet effective steps. Her journey to nearly three decades of pain relief began with a 20-minute stretching routine recommended by a physical therapist 26 years ago. But that's not all; she also incorporates a diet that avoids inflammatory foods and includes natural pain relievers.
Five exercises for relieving chronic lower back pain are shared by neurologist Dr Carol Cheatham. Credit: Filip_Krstic / iStock
Before we dive into Dr Cheatham's five favourite moves, let's understand a bit more about sciatica. Sciatica, or lumbar radiculopathy, is a pain that originates along the sciatic nerves, which extend from the back of the pelvis to the back of the thigh. It's a condition that affects about 40 per cent of Americans, often manifesting as sharp, shooting pains through the lower back, hips, or legs. In severe cases, it can even cause tingling or numbness that radiates down to the feet and toes.
Now, let's explore the five exercises that Dr Cheatham swears by to beat back pain:
1. Pelvic Tilt: This exercise involves lying on your back with knees bent and rhythmically raising the pelvis. It's known to stretch and strengthen the abdominal muscles, which can stabilise the spine, maintain proper posture, and reduce strain on the lower back.
2. Single Leg Raise: While lying flat with legs extended, raise each leg one at a time. This move not only relieves sciatica and tailbone pain but also strengthens the core and improves balance and flexibility.
3. Knee to Chest Raise: Lying on your back with knees bent, bring each knee to the chest and hold. This exercise eases tension in the lower back, hips, and hamstrings and can be particularly beneficial for those with tightness or disc issues.
4. Nose-to-Knee Touch: By lying flat and bringing one knee towards your nose while raising your head, this exercise helps open the knees, flex the hips, and reduce neck pressure, offering relief throughout the body.
5. Figure Four Stretch: Placing one ankle over the opposite knee and pulling the legs into the chest stretches the hips, lower back, and hamstrings, targeting the piriformis muscle and hip rotators to alleviate pain and tension.
The science behind these exercises is clear. According to Dr Arthur Jenkins, a renowned spine surgeon, physical therapy, particularly stretching, can significantly relieve sciatica pain. Stretching can ease the pressure on nerves, allowing the body time to heal itself. However, it's important to note that the effectiveness of these exercises can depend on the underlying cause of the pain.
In addition to these exercises, Dr Cheatham also recommends a diet that avoids inflammatory foods such as gluten, dairy, and refined sugar. She incorporates anti-inflammatory ingredients like tart cherry juice, magnesium, ginger, turmeric, and black pepper into her meals to naturally relieve pain.
For those who may not find relief through these methods, other non-surgical treatments include nonsteroidal anti-inflammatory medication, heat and cold packs, osteopathic manipulation, and, in some cases, surgery to remove herniated disks or bone spurs.
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