Why do so many suffer from back pain?
Answer: Lack of exercise, stress, rigidity, stiffness, tightness in the spine!
Symptoms, causes of low back pain and lumbago.
Back pain, often popularly called low back pain, in the lumbar vertebrae is a normal reaction to external influences that injure or strain the body. In 80% of cases, the causes are lack of exercise over years. In the West, we love to give great names to the causes: cartilage damage, degeneration, etc. This often gives the impression that there is nothing to be done about the cause, in the best case alleviate with pharmaceuticals.
If the pain persists for a long time, it becomes a serious problem and can severely affect the quality of life.
Which image applies to your everyday life? It may not be easy to endure, but there are many ways to relieve back pain and get back to living a more active and fulfilling life. Most of us spend most of the day in a hunched over posture because we are sitting at our desks or at the computer. This causes the muscles in the lower back to contract over time, which can lead to stiffness and sensitivity to pain.
Tips that can help immediately.
About 80% of most back pain can be easily improved with 10 minutes of practice per day. Simple Tai Chi exercises that we have integrated into our DaoYoga can often help, you can find here on our website! Yep, just get up and do it, preferably every morning when the body is still stiff and hurts from lying down.
Herniated disc lumbar or cervical spine.
A herniated disc is a protrusion of the intervertebral disc due to a weakened area of the lumbar vertebrae or cervical vertebrae. This can cause severe pain in the lower back or neck, which is often painful and reproducible. It is also possible for the intervertebral discs to bulge or slip, which can cause sudden, severe back pain or numbness.
Stabilizing the tendons and spine through Dao Yoga exercises is an effective way to prevent the recurrence of back pain.
Better to go to the doctor, but be careful!
If you experience symptoms such as tingling or weakness, you should see a specialist as soon as possible for proper diagnosis and treatment. But be careful, intervertebral disc surgery is now very controversial. A high percentage of them would no longer be done today. Get several opinions and be sure to check out Dr. Walter Packi's website . He is the specialist for back pain. In my personal consultation, I was amazed at how many of our exercises can be found in his practice. This is not least because I learned a lot about healing in my martial arts practice in Wudang (China).
Once you can move without stabbing pain, we recommend our easy three-dimensional exercises that free up space and reduce pain. Under this link you will find one of our "Video Guides" that explains in detail how problems can arise.
Western medicine is excellent at repairing but extremely weak at prevention!
The pain gel, heat patches and the famous fascia roller.
It would be so nice if this could solve your back pain in the long term. Just buy something and BANG, problem solved. But unfortunately, only the seller earns here. Once you understand the problem, you will see that the simplest, longest-term and cheapest solution is practice.
The spine is held in place by tendons and ligaments.
And in the right painless place. Now our life gets in the way and bends everything. The "gummies" (tendons and ligaments) no longer hold the skeleton in the right place and this causes back pain in the long term.
Liebscher and Bracht often recommend selective exercises here.
In our practice, a broader spectrum has proven itself better in the long term. Based on our years of experience, especially my own back pain, caused by frequent flying and sitting at a desk, we recommend our "three-dimensional" exercises from Tai Chi and the successful exercises of Dr. Walter Packi, which complement each other wonderfully.
Even before my first trip to China, Dr. Walter Packi raved about how versatile and understanding the body is used in Chinese KungFu and how it is healed with movement. It was not until 2004 that we adapted the principles that go back to Zhang San Feng's (Tai Chi founder) into our exercise system.
The body must be moved lightly, flexibly and smoothly in all joints during exercise, but also in everyday life. This is the basis of our back training. These include exercises that help relieve the pain and prevent it from happening again. Some of these exercises include strengthening the core muscles, stretching and strengthening the pelvic area, and improving posture. There are many different ways to relieve back pain and return to a more active and fulfilling life. However, the most efficient way is our Dao Yoga, as it works the whole body instead of isolating individual parts.
Strength training is often counterproductive, more tension more pain.
The back is tense, tightness in the spine often presses on the nerves. More muscle training brings more tension and thus pain. Back pain can be caused by a number of factors and is not limited to a specific condition.
However, it is important to determine the cause so that you can take steps to relieve the discomfort. For example, if you have a herniated disc in the spine that causes pain, resting for several days can help relieve symptoms before starting other options, such as physical therapy or Dao yoga . But don't let that discourage you too much, there are many ways to get back pain under control without drastic measures. Some people find relief from back pain by simply stretching and rolling their back regularly. Here are some quick tips to relieve back pain:
1) Start the morning with eight to ten minutes of exercise 2) Avoid sitting for long periods of time in the morning 3) Increase your consumption of fruits and vegetables 4) If you exercise, keep your workout short (10-15 minutes) but use round soft movements 5) Massage can help relieve tension at the beginning, but is not a solution in the long term because the tendons are not strengthened.
The lower back often suffers the most – pain in the lower back.
If you suffer from lower back pain, it is often due to sitting for long periods of time every day without moving. Over the years, this leads to short tendons, muscular problems and other diseases in the lower back such as herniated discs, pinched nerves and sciatica complaints. Poor posture can strain all the muscles in your body and lead to tension in the muscles of the lower back. Worse, the tendons that go from head to legs atrophy and no longer hold your skeleton in place. You can relieve your back pain without making it worse with the following tips: Pay attention to how long you sit during the day – Take short breaks throughout the day if you stand or sit a lot, get up and go for a walk, or let your hips rotate and roll all joints from your feet upwards. Picture left: Deep postures combined with round Tai Chi movements relieve the pain.
The author in front of the Purple Cloudy Sky Palace. The Center for Health and Martial Arts has been dedicated to the creator of Tai Chi Zhang San Feng for 600 years.
Grandmother's home remedies for sciatica relax the sciatic nerve.
To relieve sciatica, you can try simple home remedies:
1. Try heat and or cold treatments – In the case of pain events, COLD, then WARM usually helps better.
2. Take a hot bath
3. Massage your back with warm compress
4. Once there is no stabbing pain, you can try some of our Dao Yoga exercises for 8-10 minutes a day.
Back training or simply move round and soft in the hips!
Back training is important because it allows you to stretch and strengthen the muscles that support and hold your back. In our practice, we attach great importance to tendons and ligaments training in the back exercises. They keep the back and the whole body in the right position without pain. Back training also strengthens strength in the torso and hips, which contributes to better posture and prevents back pain. On our website you will find exercises that you can try right away.
What should you definitely keep in mind?
An operation is a huge procedure,
often with many risks. Eighty percent of back surgeries are no longer performed today. Specialists such as Dr. Walter Packi have considered them superfluous in the vast majority of cases for 20 years.
Syringes only work for a short time,
relieve for 2-3 days max. Your problem is not solved, just postponed. Only in case of extreme pain and rather not if you are very sensitive to painkillers.
Painkillers, heat patches, creams, support belts,
Massages relieve for 2-3 days max. Your problem is not solved, just postponed. Fascia rollers, basically all aids, also only work selectively and in the short term, if at all. Moving the whole body, activating the spine helps in the long term. Looking at yourself in the mirror, perceiving your posture and figure, can give you good indications of where you should start with exercises.
Graduate computer scientist, systems analyst, project manager for multinational corporations. TaiChi, QiGong & KungFu expert. In 2012, Ralf was one of the first Westerners to be honored in a large ceremony in Wudang, China. Disciple of Master Yuan Giu Gang 15th Gen Zhang San Feng named Pi Mao Zi Xü – 资旭 (Rising Sun) in the 16th Gen. Disciple Wudang Zhang San Feng Pai.
