There are numerous causes of back pain and the remedies vary dependent on the underlying issues. Learn the different causes of back pain and learn what types of remedies are best to maintain overall wellness and health.

1. The Many
Causes
Of
Back
Pain
and
its
Remedies
Street Coaching Group
Presented by: Juanita Street, RYT, Yoga Therapist, MBA Health

2. Exercise Injuries and Strains
Running
Jogging
Strength Training
Incorrect Yoga
Incorrect Pilates
Martial Arts
Sports
Incorrect
posture
while
exercising
Incorrect
posture and
lack of
stretching
before and
after
contributes to
most exercise
injuries

3. Tight Hamstrings can
pull on the low back muscles
causing back pain.
Running, walking, strength
training, lifting, bad
posture and incorrect
alignment can all contribute
to tight hamstrings.
REMEDY:
Stretching
Massage
Proper Alignment
Proper Posture

4. Tight
gluts also
instigated
by exercise,
and prolonged
sitting
can contribute
to back pain
REMEDY:
Stretching
Massage

5. Knee Pain or Tight Knees can pull
on the quadriceps muscles which
in turn pulls on the IT band, the
hamstrings and the gluts. All the
muscles in our bodies are connected
to one another. When one is off, the
rest are off. Also knees that are
turned out and misaligned can
contribute to back pain as well.

6. Flat Feet or Low Arches
can cause nerve pain
to shoot up from the
bottoms of the feet
up to the low back.
Also flat feet strains
the knees, quads, gluts and back
due to lack of support.
REMEDY: Arch support shoes. Also yogic balance poses can lift arches
and slowly help to build a stronger arch. Try tree and stork poses.

7. Most exercise injuries and
strains, muscle tightness
and joint tightness can
be remedied with deep
stretches, yoga and
massage.
Stretching and Gentle Yoga
is a great remedy for back
pain caused by everyday
strains and tightness.
Practice stretches for 30 min
everyday. If you workout
regularly, stretch for 45 min
everyday.

8. Incorrect Lifting Practices can absolutely cause back strains and pains.
When lifting, practice proper alignment (right pic) using leg and core
strength to lift. If you are in a profession where there is a lot of lifting
involved, use a back brace for support. And don’t forget
to stretch after a day of moving and lifting.

9. Incorrect work posture and having a sedentary lifestyle can
contribute to many a back pains. Incorrect postures are a result
of having a weak core.
Sedentary lifestyles
can cause joints
to stiffen and
muscles to stiffen,
especially in the back.
For those with sedentary
jobs, make sure to
get up and move and
stretch either in the office
or once you get home.

10. Besides stretching and massage, another way to protect the low
back is to strengthen the core. A strong core minimizes instances of
back injuries and pains. It can also help to strengthen posture.

11. But there are other more serious
causes of back pain that requires
medical attention.
Degenerative disc, bulging disc,
herniated disc and thinning discs
can cause nerve pain, nerve
damage and back pain.
Depending on the severity of the
issue, stretching and massage
may help reduce the pain. But
certain yogic poses should not
be practiced for a herniated disc.
And if the problem is severe,
surgery may be needed or
physical therapy.

12. Nerve damage
can cause
excruciating
back pains.
Pinched nerves and
damaged nerves
caused by disc
issues and even
certain diseases such
as multiple sclerosis
can cause back pains.
Arthritis / inflammation
is also a big contributor
to back pain.

13. It is best to rule out any serious medical problems
as a cause of back pain by visiting your doctor
and getting the proper examinations and
diagnosis.
Do not self-diagnose. The wrong diagnosis can lead to the wrong treatment
plan which will only prolong and worsen the back pain.

14. Old mattresses,
mattresses not
fitted to what
the person’s back
needs, and
mattresses with
deep grooves
and indentations
can all contribute
to back pain.
Check your mattress and bed
and make sure you have the
proper firmness or softness
that is best for your back.
Make sure to rotate and reverse
your mattress to keep it even
and balanced.

15. Carrying a purse or a bag
continuously over one
shoulder can cause an imbalance
in a person’s alignment and
weight distribution.
This misalignment can
contribute to joint issues
and muscle strains,
including back pain.
Make sure to switch out
which shoulder
carries the purse
and/or bag.
I’ve had people get
rid of back pain with
this one easy trick.

16. Taking care of the body is a daily ritual. Along with daily stretches,
try other Wellness therapies such as massage, acupuncture,
chiropractic care, core strengthening, back strengthening exercises,
yoga and essential oils.

17. Strong backs are built and maintained. As we get older it becomes even more
important to protect and strengthen the back. Stretch, strengthen, seek
medical attention in severe cases and practice healthy back habits.
For more info on
wellness therapies
and health tips, visit
Street Coaching Group’s
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Slideshare medias.
www.StreetCoachingGroup.com