Brief History of Osteoarthritis and Back Pain-2023 

Brief History of Osteoarthritis and Back Pain-2023  

3) What are the symptoms?

Brief History of Osteoarthritis and Back Pain-2023.  At the spinal column are the elongated columns of bones, which the thoracic ribs support. The thoracic ribs push the bones the length of bone structure. The ribs join with the spinal column in various areas.  Joints connect with these ribs, which is a field of study, since they often wear and tear, causing gradual degenerative diseases, such as osteoarthritis. 

Osteoarthritis is defined in medical terms as a metabolic dysfunction of the bones. The results of the drops in our life-sustaining chemicals, which promote activity cause the bones to reduce mass whilst increasing porosity. The disease can cause osteoporosis to set in and intensify the risks of fractures. 

How do doctors consider osteoarthritis and/or osteoporosis? 

Doctors often consider etiology aspects, including hyperthyroidism, deficiency of estrogen, Cushing’s syndrome, immobility, increases in phosphorus, liver illness, lack of exercise, deficiency of calcium and protein, deficiency of Vitamin D, and bone marrow conditions. Wear and tear of specific joints as mentioned above is also linked to osteoarthritis. 

According to the Pathophysiology in medical terms, osteoarthritis is assessed by considering the rates of bone resorption that exceed the rate of bone structure or formation. Experts will often test the patient while considering rises in “bone resorption” and increases in phosphate (Salt of Phosphoric Acids) that stimulates the parathyroid activities. Phosphoric acids will form esters, which emerge from reactions via alcohol, metal, and radicals. If estrogen shows a decrease in resorption, it could also show traits of osteoarthritis. 

Optimal Health - osteoarthritis l - Optimal Health - Health Is True Wealth.
Brief History of Osteoarthritis and Back Pain-2023  

What are the symptoms? 

The symptoms may emerge from Kyphosis or otherwise known as Dowager’s hump. Back pain, as well as damage to the thoracic and lumbar, may be present. In addition, the patient may lose height, and demonstrate an unsteady walk. Joint pain and weakness are also present. 

Optimal Health - alsoasked whats the symptoms of osteoarthritis - Optimal Health - Health Is True Wealth.

How do doctors determine if osteoarthritis is present? 

First, they assess the symptoms and then request tests, such as X-rays and photon absorptiometry. X-rays of course help the doctor to locate thinning of bone structures, porous structures in the bones, and rises in vertebral curvatures. The photon tests help the expert to spot decreases in minerals. 

What if I test positive for osteoarthritis: 

If you test positive then the doctor considers treatment. The treatment often includes management, interventions, and further assessments. Further assessments help the doctor weed down potential complications. The complications often include pathologic fractures, which are complex. 

How does the doctor manage osteoarthritis? 

No two people are alike therefore medical management varies. Yet, most doctors set up a high-calcium, protein diet, as well as increasing minerals, vitamin regimens, and boron. 

Doctors may include in the management scheme alcohol and caffeine restrictions. In addition, the scheme may compose tolerated exercise, monitoring, and lab studies specifically studies on phosphorus and calcium. Doctors may also include into your management scheme Estrace increase, i.e. estradiol or estrogen intake. Supplements with calcium carbonates (Os-CAL) are often prescribed as well.

Additional treatment includes mineral and vitamin regimens, exercise, and so on. Many doctors prescribe Aldactazide, Dyazide, which is a thiazide diuretic hydrochlorothiazide. Over-the-counter meds, such as NAID-based painkillers, are prescribed as well. Prescriptions often include ibuprofen, Motrin, Indocin, Clinoril, Feldene, Ansaid, or flurbiprofen, Voltaren, naproxen, Dolobid, and Naprosyn is often prescribed.  

How intervention helps: 

Interventions assisted by nursing staff include balanced diets, pain, and musculoskeletal assessment, monitoring, meds, home care instructions, posture training, body mechanic support and training, and so on. The patient should also be informed about osteoarthritis as outlined by the Foundation of Osteoarthritis. In addition, the doctor is advised to allow the patient to express his/her emotions, feelings, etc about the illness. 

Herniated Disk and Back Pain 

The disk at the back spinal column divides the skeletal structures. The disk does not compose blood vessels or nerves like other elements of the skeletal structure. Instead, disks are made up of fat, water, and tissues that connect to the skeletal structure.

During all hours of the day, the disks leak water, which is caused by forces of gravity. For instance, when we sit it is a gravity force in action, one might think that it takes little effort to sit, but contrary to the notion, it is adding a lot of weight to the spine and disk. 

The disk restores water that has leaked out during the day, yet the water is restored at a slower pace. Fat and water is balanced in the disk, yet when it is not it causes a person to shrink in height. Fat and water inside disks are thick, yet when a person starts aging, the substances begin to thin. When fat and water begins to thin, it can lead to osteoarthritis. Thinning water and fat of the disk is also the leading cause of back pain, especially in the lower region. 

The disk’s exterior is covered by “Annulus Fibrosus.”

Sometimes the connective tissues lead to abnormal thickening, which scars the tissue. Usually, injury follows, then infection, and moves to restrained oxygen intake. Surgery is often the result. The inner area of the disk is shielded by the “Nucleus Pulposus.” The pulp makes up the hub of the disk, which is polished and soft. The disks make up the primary supporting force that regulates the spinal column, bones, muscles, etc. 

When the disk is not protecting the spinal structures it is often dehydrated, pressured, or deformed. The disk has strength that combines with the flexibility to withstand high loads of pressure, yet when that flexibility and strength are interrupted, it can result in herniated disk slips or other injuries. 

Slipped discs in medical terms are known as HNP. (Herniated Nucleus Pulposus) As outlined the intervertebral disks are ruptured, which interrupts the nucleus pulposus. In medical terms, slipped discs can include L4, L5, which is Lumbosacral, and C5-7, which is Cervical. L4 is a single area of the spinal column and disks, which defines the numerical disk ruptured. 

Slipped discs are caused by accidents, trauma, the strain on the back and neck, lifting heavy objects, disk degeneration, weak ligaments, and congenital deformity of the bones. Disk degeneration is outlined in this article. 


Lumbosacral will show apparent symptoms, such as acute lower back pain, which radiates to the buttocks and down to the leg. The person will feel weak, numb, or tingling that stretches to the leg and foot. Ambulation also causes pain. 

If cervical disk problems are present, the patient will feel stiffness around the neck. As well, the symptoms will make the patient feel weak and numb, and he/she will feel tingling around the hands. Neck pain often generates pain, extending it to the arms and onto the hands, which causes weakness in the upper region of the body. The weakness often targets the triceps and biceps, which become atrophy. The lumbar is affected also, and the patient will find it difficult to straighten the back. 

What happens when a disk is slipped and/or broken the annulus fibrosus reacts by pushing its substance into the hollow spacing between the spinal column. The spinal column is made up of nerves, which travel to various parts of the body, including the brain. These nerves are affected when the disk is slipped. Learn more about the Central Nerve System (CNS) to relate to slipped discs. First, understand how the joints and connective tissues can cause back pain. 

How does Back Pain start?  

When considering back pain we must concern ourselves with its variants. For instance, back pain can start with slip discs, which in medical terms is called “Herniated nucleus pulposus.” (HNP) Doctors define slip disks as ruptures of the “intervertebral disk.” The intervertebral rests between the vertebrae (Spinal Column) of the backbone. 

The interruption has variants, including the “Lumbosacral,” (L4 and L5) as well as cervical C5-7. The cervical is at the neck and belongs to other parts of the back and neck as well. When doctors consider slip disks they often look through etiology, which includes neck and back strains, trauma, congenital/inborn bone malformation, heavy lifting, degenerated discs, and/or weakness of ligaments. 

After careful consideration, etiology doctors consider Pathophysiology, which includes protrusions of the “nucleus pulposus.” The center connects to the column or spinal canal and perhaps compresses the spinal cord or the nerve cord, or roots, which causes back pain. If the spinal cord is compressed restraining the roots and cord often back pain, numbness, and motor functions may fail.

The assessments in medical terms are based on Lumbosacral, which may include acute or chronic pain in the lower back. The pain may spread out to the buttocks and move toward the legs. The person may feel weakness, as well as numbness. In addition, such pain can cause tingling around the legs and feet. The final assessment may include ambulation, which emerges from pain. 

The cervical is considered. The symptoms experts look for are neck rigidity, deadness, weakness, and “tingling of the” hands. If the neck pain spreads the pain down to the arms and continues to the hands, experts will consider slip disks.

Yet other symptoms may occur, such as weakness that affects the farthest points, or the higher boundaries of the body. The lumbar curve is at the lower back region and is situated in the loins or the smaller area of the back, which doctors consider also, especially if the patient has difficulty straightening this area with the curvature of the spine (scoliosis) and away from the area influenced. 

When doctors consider back pain, they will review the diagnostics after conducting a series of tests. Diagnostics may arise from tendon reflexes, x-rays, EMG, myelograms, CSF, and/or Laséque signs. CSF helps the doctor to analyze the increases in protein while EMG assists experts in viewing the involvement of the spinal nerves. X-rays are used to help experts see the narrow disk space.

Tendon reflexes are tested, which the doctors use to look deep into the depressed region, or the absent upper boundary reflexes, or in medical lingo the Achilles’ reactions or reflexes. Myelograms assist the expert in seeing if the spinal cord is compressed. The tests start if the Laséque signs show positive results behind etiology findings, Pathophysiology, assessments, and so on.

How doctors manage slip disks: 

Doctors prescribe management in medical schemes to isolate or relieve back pain. The management schemes may include diet whereas the calories are set according to the patient’s metabolic demands. The doctor may increase fiber intake, as well as force fluids. 

Additional treatment or management may include hot pads, moisture, etc, as well as hot compressions. Doctors often recommend pain meds as well, such as those with NAID. The pain meds include Motrin, Naproxen, Dolobid, Diflunisal, Indocin, ibuprofen, and so on. Additional meds may include muscle Relaxers, such as Flexeril and Valiums. The common Relaxers are diazepam and cyclobenzaprine hydrochloride, of which diazepam is valium and the other Flexeril. 

Orthopedic mechanisms are also prescribed to reduce back pain, which includes cervical collars and back braces. 

How do the Skeletal Muscles cause Back Pain? 

The skeletal bones make up more than 200 short, long, irregular, and flat structures. Inside the bones are calcium, phosphorus, magnesium, and RBCs, or marrow, which produces and generates red blood cells. The bones work alongside the muscles. The muscles and bones afford support, defense for the internal organs, and locomotion. 

The skeletal muscles are our source of mobility, which supports posture. The muscles work alongside the posture by shortening and tightening it. The bones attach to the muscles via tendons. The muscle then starts to contract with the stimulus of muscle fibers via a motor nerve cell, or neuron.

The neurons consist of axons, cell bodies, and dendrites, which transport nerve impulses and are the essential makeup of our functional components within the larger system of nerves. (Central Nervous System-CNS) CNS is a network or system of nerve cells, fibers, etc, that conveys and transmits sensations to the brain, which carries on to the “motor impulses” and onto the organs and muscles.

Skeletal muscles supply movement for the body and the posture; as well, the skeletal muscles also submit energies to create contractions that form from ATP or adenosine Triphosphate and hydrolysis, ADP or adenosine Diphosphate, and finally phosphate. 

The skeletal muscles also preserve muscle tone.

What happens if the skeletal acts as a retainer by holding back a degree of contractions and breaking down acetylcholine by cholinesterase to relax the muscles?

Muscles are made up of ligaments. 

Ligaments are robust bands combined with collagen threads or fiber that connect to the bones. The bands, fiber, and bones join to encircle the joints, which gives one a source of strength. Body weight requires cartilage, joints, ligaments, bones, muscles, etc to hold its weight. Next to ligaments are tendons.

Tendons are ligaments and muscles combined since it connects to the muscles and is made of connective proteins or collagen. Tendons however do not possess the same flexibility as ligaments do. Tendons make up fiber proteins that are found in cartilage, bones, skin, tendons, and related connective tissues. 

Joints are the connective articulated junctions between the bones. Joints connect two bones and their plane and provide stability as well as locomotion. ROM is the degree of joint mobility, which if ROM is interrupted, the joints swell, ache, and cause pain.

The pain often affects various parts of the body, including the back. Joints connect with the knees, elbow, skull, bones, etc, and work between the synovium. Synovium is a membrane. The membrane lines the inner plane of the joints.

Synovium is essential since it supplies antibodies. The antibodies combined with this membrane create fluids that reach the cartilage. The fluids help to decrease resistance, especially in the joints. Synovium works in conjunction with the cartilages and joints. 

Cartilage is the smooth plane between the bones of a joint. The cartilage will deteriorate with restricted ROM or lack of resistance in the weight-bearing joints. This brings in the bursa. Bursa is a sac filled with fluid. Bursa assists the joints, cartilage, bones, and synovium by reducing friction. Bursa also works by minimizing the risks of joints rubbing against each other. In short, the bursa is padding. 

If fluids increase, it can cause swelling, and inflammation in turn causing body pain, including back pain. Sometimes the pain starts in the lower back, yet it could work around various areas of the body. 

The assessments in this situation revolve around symptoms, including pain, fatigue, numbness, limited mobility, joint stiffness, fevers, swelling, and so on. The results of skeletal muscle difficulties can lead to muscle spasms, poor posture, skeletal deformity, edema, inflammation, and so on. As you see from the medical versions of the skeletal muscles, back pain results from limited ROM, joint stiffness, etc. 

Optimal Health - arthritis pic 3 1024x539 1 - Optimal Health - Health Is True Wealth.
Brief History of Osteoarthritis and Back Pain 

Indicators of Back Pain 

Back pain usually starts with signals or indicators. For instance, if your back hurt at one time and stopped, and later it started again, you received your indicator at the start. In short, the first time your back starts hurting is the sign. You want to pinpoint when the first pain started. Once you pinpoint the starting date, you will need to consider what inspired your back pain. For instance, did you fall? Were you in a motorized accident? 

Once you find the trigger of your back pain, you want to consider the symptoms. Did you feel pain? Did you feel weak? Was your back stiff or numb? 

Now you can use the indicators to discover where the pain started. Did the pain start in the lower back? Was the pain at the top area? Did the pain cause additional pain, such as around the neck? Was the pain intermittent? Did the pain consistently cause stress? Did the pain shoot to other areas of the body? 

Did the pain get worse, when you walked, stood, sat, or lie down? Did the pain decrease, or did it increase? 

When you first hurt your back did the pain stop or did it frequently hurt? Did the pain cause long-term problems? Did the pain leave right away? 

When you first injured your back, did the symptoms change gradually? Did the symptoms interrupt your daily duties? How did the symptoms change? How did the symptoms interrupt your daily duties? 

Answering the questions can help you inform your doctor, as well as understand the cause of your condition. If you were in an accident and sought medical support when you first damaged your spine, you may want to consider what tests were used to spot your condition. What did your doctor find? 

If you sought medical support and your doctor recommended treatment, what was that treatment? How did the treatment help your back condition? If the treatment helped your condition, can you try the remedies now? 

Is your back pain caused by surgery, joint conditions, musculoskeletal disorders, or disease? 

  • Does your job require the mandatory lifting of heavy objects?
  • Is your job emotionally stressful?
  • Do you stand long hours?
  • Do you sit for long hours? 

How are your exercise habits? Do you work out often? Do you engage in stretch exercises? What is your stress level? Do you do something active to relieve stress? 

Is there a hereditary back problem in your history? 

Once you ask questions related to your back condition you might want to mark points that you can mention later to your doctor. Noting the problems can help you and your doctor finds the cause. Often patients fail to do this, which is why many back pain problems go unnoticed. 

If your back pain has recently started again after the initial indicator, you may use treatments at home to relieve the pain, unless it is demanding. Rest is a common treatment doctor prescribes to reduce back pain. I am a fan of chiropractor support, yet some people have issues with this notion, therefore if you feel a chiropractor can benefit you, seek support.

Massage and physical therapy are also recommended to reduce back pain. In many areas, massage therapists are available, which charge reasonable fees. Check your areas to learn more about massage therapy. Common stretch exercises can reduce back pain, which has emerged from tension. If you overworked the muscles, you may want to rest and do a few exercises later. 

Whatever you do, avoid ignoring the indicators. Once the pain starts in the back, note the area and discuss the problem with your doctor. 

Joints and Connective Tissues Causing Back Pain 

The joints connect with tissues that work with the muscles and bones. The joints connect with tissues to conjoin bones and force these two bones to move. In short, joints are articulates that rest between “two bone” planes and provide us stability, movement, and control of this range of movement. (ROM) 

The joints have liners known as synovium. These liners are the inner joint surfaces that secrete fluids, such as synovial and antibodies. Antibodies and synovial reduce the friction of these joints whilst working in conjunction with the cartilages. 

Picture, imaging reaching up to one side of your body, while the other side of your body bends. At this time, pleats start to unfold on the opposing side of the body, which suppresses the fluids known as synovial and antibodies. 

Abnormalities: Facet joints cause this reaction to occur and at what time these joints are swiftly acting, or moving it can cause abnormalities in joint alignment. The result is back pain: 

How the pain is reduced: 

Chiropractors are the recommendation for patients who have suffered this type of injury. As well, massage, and physical therapy can help minimize the pain. 

Synovial and antibodies promote healthy cartilages, which are the smoother exteriors of the articulate bones. The bones help to absorb shock, especially to the joints. Sometimes atrophies are caused by a swift, unsuspected movement that limits ROM (Range of Motion) which is caused by an absence of the weight-bearing joints response.

It affects the bursa. The bursa is a sac filled with fluids that serve as padding and works to lessen friction between the joints and between parts of the body that rub against each other. 

The results of such interruptions lead to pain, numbness, fevers, stiffness of joints, fatigue, inflammation, swelling, limited mobility, and so on. The ultimate results lead to abnormal VS (Vital Signs), edema, nodules, skin teardown, deformity of the skeletal, limited range of motion (ROM), poor posture, muscle spasms, weak and rigid muscles, abnormal temperature and skin tone, and so on.  

Amorphous connective tissues promote stability and movement as well. Beneath the top layers and underneath the skin are connective tissues. The tissues spread throughout the body. The tissues at the top act as mediums and help us to think and act. As we age these tissues start to string out and their elasticity lessens. 

What happens? 

When the tissue string and the elasticity weaken disorders set in, including scarred tissue, “restrictive scarring,” edema, tumors, fatty tissues develop, and so on. Edema is at what time excessive fluids build and causes an abnormal buildup that stretches between the tissue cells. Edema causes swelling, inflammation, and pain. 

What happens when people endure injuries, sometimes they fail to listen to the doctors’ instructions, and i.e. they will walk on a swollen limb, such as a leg, which adds enormous stress to the spine. It can cause injury. The injury often affects the “sacroiliac joint.” 

In addition to injuries, some people are born with diseases that affect the connective tissues. Recently, new meds came available, which are used to treat connective tissue disorders. Alternative treatment includes physical therapy, which is what doctors relied on to treat such problems until new remedies came available. 

Regardless of the condition, however, back pain is outlined in terms of neurological and musculoskeletal conditions. Musculoskeletal conditions often target joints, muscles, tendons, ligaments, etc, causing pain. Once the pain starts, it will consistently ache and aggravate the back. 

Inappropriate lifting of heavy weights can cause musculoskeletal conditions. To learn more read about musculoskeletal disorders. 

Shoes and Back Pain 

Did you know that wearing inappropriate shoes could cause the back to feel stressed? Shoes are cushions, foundations, and levers that we use to walk, stand, run, work, and so on. If one wears correctly fitted shoes it will promote a healthy posture. On the other hand, if one wears unsuitable fitting shoes, look at the feet and back. 

The feet are the number one target that starts normal back pain. In short, the first thing that hits the ground when you start to stand or walk is the ball of your foot, i.e. the heel. Once the heel hits the surface, the remaining sections of the foot start to follow, which promotes weight and stress throughout areas of the body. Feet problems alone can lead to back pain. Poor posture causes back pain, yet the condition is often characterized by inappropriate actions we take. 

Fact: Wearing high heels will slowly pull the weight of the entire body forward, thus corrupting the posture and arches of the back. Hold your weapons down women, because in time you will feel pain. High heels are the leading cause of “Spondylolisthesis. In short terms, spondylolisthesis is a condition that is caused by slipping frontward on the lower back. (Lumbar)

The toes are designed to support us, yet when a person wears high heels it causes the toes to affect the joints since the toes will narrow, causing weight or pressure to the spine. Now, high-heels are sexy to both men and women, yet these heels are going to cost you a fortune down the road. You can look good in supported shoes that fit comfortably without damaging your ligaments, tendons, nerves, muscles, and so on. 

Sorry to pop your bubbles boys and girls, but shoes that support our spine can reduce the odds of experiencing back pain. 

How to choose shoes: 

Orthotic shoes are recommended. Orthotic shoes will support the feet and weight-bearing joints and muscles. Orthotic shoes have been proven to reduce dysfunctions that emerge from the neurological system. In addition, supportive shoes have proven to reduce injuries and pain emerging from abnormal conditions. 

If you are diagnosed with posture conditions, such as osteoporosis, or gait, you can benefit from Orthotic shoes. 

Fact: Did you know that you could wear two or more insoles from Dr. Scholl, fitting the insoles into your shoes before flipping them over, and achieving balance, which promotes a healthy spine? 

Shoes make a difference to our spine, since the feet alone when abnormal can lead to back pain. If you are not wearing supportive shoes that provide you with a comfortable fit, you may want to invest in Orthotic shoes to relieve your back pain. 

In addition to shoes, you can perform stretch workouts, and practice leaning, sitting, and lifting strategies to correct your actions and reduce back pain. 

Fact: If the spine is misaligned, it can lead to back pain. 

Duh, you knew that. Anyway, we misalign the spine when lifting incorrectly, wearing unsuitable shoes, and leaning, or sitting in position, incorrectly. You can correct the problems by getting the ball and chain in motion and learning about your condition, followed by taking action to relieve your pain. 

Fact: Proper lifting starts at the thighs and buttocks. Millions of people lift while relying on the back to hold the weight. Back pain occurs. 

When lifting heavy objects you want to avoid lifting at a distance. At best, you want to avoid bending the knees and expending the trunk perpendicularly. 

Prepare to take out your briefcase. Surely, you have around 20 pounds of weight inside the container. Otherwise, consider an object that w20 pounds, unless you have been restricted to lifting. 

What you are about to do is lift more20 pounds. By the time you get in position and use your muscles, you will have lifted to 200 pounds. When you lift the briefcase or other objects move close to the subject. Move the trunk or torso in position by placing it over your feet. Remain in position until you have completed your lift. 

Optimal Health - Osteoarthritis 1 - Optimal Health - Health Is True Wealth.

Sports Injuries Prevention and Back Pain 

Learning proper stretch exercises: 

In sports, people learn techniques and will train to enjoy the sports. The problem is most trainers fail to train their peers correctly. Injuries occur when inappropriate training and techniques are used. In addition, many people engage in sports failing to wear proper clothing, helmets, etc, and sometimes people will participate in sports when weather or visibility is poor. 

When the weather is cold, you must wear warm attire. Wearing proper attire can help you avoid respiratory conditions, which affect the liver, lungs, etc, and can lead to back pain. In addition, those joining in exercises or sports should wear proper shoes to avoid slips and falls. Helmets are essential to prevent brain injuries. Brain injuries will affect the spinal columns, which leads to back pain. 

When weather conditions interrupt visibility, it poses risks. Various people have sustained back injuries while jogging at night, since these people failed to wear proper attire, such as reflective tabs, etc. Motorized accidents can occur when the driver cannot see the runner, jogger, etc.

This means the vehicle hits you and if you are not lucky enough to die, you should pray that you are lucky enough to miss back pain. Back pain is one of the worst types of pain you will ever endure. Since many people are misinformed as to how to stretch their muscles before exercising, we can consider a few helpful steps. 

As mentioned earlier it is important to perform proper exercises before joining sports. Proper exercises start with warm-ups. Warm-ups include neck, shoulder, arm, and leg stretches. 

How to perform neck stretch exercises: 

To start neck stretch exercises you want to stand erect. Lift the head so that it extends upward. Now, move your head so that it bends slightly forward. Continue to change directions, bending until your chin rests slightly on your torso. Balance the head, turning it to the left or right, and hold your position. After a few seconds turn your head so that it rolls to the other side of your body. Hold the jaw down, hold, and continue stretching the neck up to five counts. 

How to perform shoulder stretches: 

Again, stand erect. Lift your arms so that it extends above the head. Clasp the hands, joining them and pulling the hands downward and behind your head. Hold and repeat the steps five counts. Next, with your arms behind your back, reach down and hold your hands at a pointing position. That is, bring your fingers together at the points while one arm is over the shoulder and the other arm is behind the back.

Pull in opposing directions once in position. If the arms are bent, extend the right arm, bending it back and over the right shoulder and the head. With your free hand, grab your elbow and hold. Pull the elbow gently toward the free shoulder, and repeat the steps on the left side. 

You can practice the windmill, shoulder shrug, triceps stretches, arm circles, and more to warm up before breaking into a full-speed workout. 

How to perform the windmill: 

The windmill is one of the oldest stretches in the history of workouts, yet the stretch is often missing in action since many people do the windmill incorrectly. To start, stand erect. Your arms should be down at your side. Once in position, swing upward, the right arm, and bring it to the front, up, and around behind your back so that it forms a circle. Repeat your steps up to five counts and continue to the other side. 

Stretching to Avoid Back Pain 

Stretching exercises is a great way to avoid back pain, since it stretches the muscles, joints, bones, etc, thus promoting fluid and blood flow. Stretch workouts include shoulder shrug, triceps, arm, leg, trunk, torso, and other stretches. To help you avoid back pain we can perform a few workouts to help you stretch those muscles. 

Starting with the shoulders, stand erect. Rest your hands upon the hips and shrug your shoulders. Rotate the shoulders in slow motion and to the back up to ten counts. Next, perform the same actions; yet rotate the shoulders in slow motion toward the front. 

Working the triceps: 

The triceps are the extensor muscles, which require stretching to avoid tension. Stand erect and lift your arm (Right) and rest the tips of your fingers on the shoulder. (Right) Use your free hand and push it against the opposite elbow. If possible, lower the fingers down the length of your back while pushing the elbow. Count to eight and perform the same actions on the opposite side. 

Next, stretch their arms. Form a circle. First, stand erect while keeping your feet at shoulder length. Level the arms and stretch them outward in sync with the shoulders. Circle and bring the arms ahead. Count to ten and perform the same actions on the opposite side. Circle the arms largely as feasible. 

Now work that torso. Stand erect, keep your feet in alignment with the shoulders and gradually rotate (Starting at the waist), and then stretch to one side. Stretch ahead and move your body in rotation to the opposite side. Extend back and around again to the opposite side. Continue on each side. 

Work that trunk: 

Stand erect, and keep the feet the length of your shoulders and slightly apart. Bend the knees slightly. Lock the fingers behind the head, and bend starting at the waistline, touching your right knee, joining it with the elbow on the right side. Next, rotate the torso, or trunk, rotating it to the left, and then touch your left knee. Extend backward so you are standing erect again. 

Once you are standing erect, slightly move your feet apart and bend the knees somewhat. Lift your arms to the height of your shoulders and grip the hands while turning to the side, starting at the waistline. Hold, count to five, and do the same on the opposite side. Next, keep the hips and legs motionless as you turn the upper section of your body, only.  

Stand erect, while extending your hands down at the sides. Bend the knees somewhat and gradually lift the arm as far as you can reach over the head. Slowly, glide the free arm, sliding it down to the leg, and pull the arm so that it is over the head as high as you can reach. Push down and onto the thigh, returning to the standing position. Continue on the opposite side and do three reps. 

Stand erect, keeping the feet at length with your shoulders. Bend the elbows at the height of your shoulders. Join your fingertips and gently fling the arms toward the back, staying consistent with the height of the shoulders. Continue the action on each side, counting to ten as you move along. 


Stand erect, and grip your hands, joining them and extending them behind the back. Lift the hands up and out as high as you can reach. Count to five and lower. Stand erect and keep the feet at the length of your shoulders. Bend the knees somewhat and lock your fingers, while raising the arms to the height of your shoulders.

Once in position, push the arms ahead. Do not lean to the front. Stretch and count to ten. Perform the same actions, counting to five. 

Taking Action to Reduce Back Pain 

The song, “My ankle bone is connected to my knee bone,’ comes to mind each time I write articles on back pain. Now I know why. Each bone within the structures of the skeletal muscles plays a vital part in our health. If any of these bones, muscles, tendons, etc are disturbed it can lead to serious back problems.

Back problems include slipped herniated disks, broken back, fractures, and so on. Each condition is caused by a string of actions, activities, incorrect movement, overexertion, etc, and exceptions include disease. 

Back pain is complex since various aspects of the human makeup create such pain. For instance, connective tissues can lead to serious back pain, quicker than bursa bruising. The baffling mechanisms behind back pain have led scores of doctors offshore, since many struggles to see that the central nervous system alongside the spinal columns plays a vital part in back pain creation. 

According to statistics over a million people on a daily ricketier scale suffer either minor or severe back pain. About ½ or more of these people could have prevented back pain and found relief without seeking medical treatment.

The other half of this unstable, million scales may endure back pain for the course of their life since they fail to use practicality in resolving the problem. 

In some cases, such as a 1/3 of the ricketier scale of people, surgery is performed to correct the problems. Surgery often leads to major complications, including severe back pain. Go figure, yet surgical procedures are unhealthy and its history has proven this notion. Even if you damage a shoulder ligament or tendon, you can take measures to avert surgery and relieve your pain. 

Did you know that losing weight could reduce back pain?

Obesity is spreading throughout the world and in every corner, thus adding pressure to the muscles, which leads to back pain. “Oh, my feet are killing me,’ which is commonly heard. What this person fails to realize is that he/she may be overweight, wearing the wrong shoes, and overexerting the bearing joints.

We can stop this pain in its tracks by wearing the correct shoes, losing weight, and removing excess weight from the weight-bearing joints and muscles. The problem is more and more people are gaining weight since our FDA has allowed additives into meats, which promote cravings. Practicality tells us that organics is the way to stop FDA and meat manufacturers in their tracks, as well as stop obesity to a large degree. 

Given this fact, you can graduate my dear “Sir Watson,” from elementary and move up to college. 

How to relieve pain from slipped herniated disks? 

You can choose the right way or the wrong way to relieve herniated disk damage. The wrong way can include alcoholism and drugs, which lead to bigger problems. 

Ultimately, you can ignore the problem, continue adding weight and pressure to the area, and finally spend the rest of your life, lying down. On the other hand, you can learn how to lean and bend correctly, curl to relieve pain, lose weight (If applicable), wear correct-fitting shoes, and so forth. 

Did you know that curling up in a proper fetal position can reduce pain and agony in the back caused by herniated slipped discs?

Well, get on your side and curl those knees up to your chest so you can find out for yourself. When you finish, let me know how you feel. When curling into a fetal position, place a cushion or pillow amid your knees and avoid folding tightly. Do not elevate the hips.