Lower Back Pain Remedies - Chinese Style

Traditional Chinese Medicine (TCM), with its 2500 year old history, offers many lower back pain remedies - lower back stretches, lower back strengthening exercises, massage techniques, acupuncture, herbal remedies,
liniments, sticking plastersand others. Some require a trained TCM practitioner to administer them, while others can be easily learnt and applied by anyone. This article introduces the latter - simple, effective lower back pain remedies and stretches for lower back pain that YOU can apply yourself to relieve and prevent lower back pain.

Lower Back Stretches

Breath slowly, smoothly and deeply through your nose while doing the exercises.

Exercise 1. Lie on your back on a firm bed or the floor. Gently bring your knees up until they're above your abdominal
area. Spread your knees a little and grab the inside of your shins just below your knees, or the inside of your ankles if you can.
Inhale. As you exhale let your knees naturally fall further out to the side with
gravity. Focus your mind on your lower back (closing your eyes helps). Feel your inner thighs stretching and your lower back
relaxing. Hold the position for a few minutes as you continue to
breath slowly, smoothly and deeply. This exercise stretches and relaxes your iliopsoas muscle which connects from your lumbar
vertebrae to the inside of your hip joints. Tension in this muscle often causes and/or aggravates lower back pain.

Exercise 2. Lie flat on your back on a firm bed or the floor. Bend your knees and slide your feet up till they are near your
backside. Inhale. As you exhale, flatten your lower back by gently pressing it into the bed
or floor. Hold for several seconds, then let your lower back return to its natural, curved position. Repeat 3 or 4 times, several
times a day.

Exercise 3. Lean across a table and grab the far edge with both hands. Your torso should be on the table and your legs
hanging from the edge. Inhale. As you exhale, let gravity naturally pull your legs down towards the floor. Feel your lower back
stretching. Hold the position for several minutes as you continue slow, deep breathing. Focus your mind on your lower back
(closing your eyes helps) and imagine the pain releasing with each exhalation. Repeat several times a day.

For more lower back stretches as well as lower back strengthening exercises, try these:

http://chinese-holistic-health-exercises.com/back-stretching-exercises.html

Lower Back Pain Remedies

1. Ginger & Sesame Oil Liniment

Mix together equal parts of pure sesame oil and the juice from grated ginger. Heat in a pot till warm. Apply a small amount to the
painful area and rub it in for a couple of minutes. It should be applied to unbroken skin only. Ginger and sesame oil liniment is a
superb, easy-to-make, home remedy for back ache and other aches and pains. It warms, circulates your blood and stops pain. You
can safely apply it several times a day, particularly after showering and before bed. Make sure you pull your clothing down over
your lower back immediately afterwards to keep the area warm. Also, while it's normal for your skin to become hot and turn red
after you apply the liniment, if a rash develops discontinue use.

2. Lower Back Self-Massage

Can be done standing or sitting. With fists clenched (not too tightly), use the backs of
your hands, including your knuckles, to vigorously rub your lower back up and down for several minutes, 3 or 4 times a day. Rub
close to your spine and also the sides of your lower back - where ever you experience pain and stiffness. Self-massage is a highly
beneficial lower back pain remedy you can do anytime, anywhere to relieve AND prevent lower back pain. Massage
warms the area, moves the blood and directly stimulates your kidneys, which helps to maintain a strong, healthy lower back.

Tip: To greatly enhance the effects of the above lower back pain remedies and lower back stretches, combine them. For
example, lie down and do the first 2 stretches, then stand up and do the lower back self-massage, then apply some Ginger &
Sesame Oil Liniment. You know your body best though, so experiment till you find what works best for your particular situation. For more lower back pain remedies and lower back stretches visit the authors website.

Matthew Scott is a professionally trained Chinese medicine practitioner from Australia, living in China since 2000. His website http://chinese-holistic-health-exercises.com offers classic, time-tested exercises & techniques to stretch, strengthen, energize, relax, & ease pain. Article Source: http://EzineArticles.com/?expert=Matthew_Scott