Mona
From my experience, over a 30 year period of trying just about everything to reduce my pain from herniated discs (which included 2 lumbar surgeries, bio-feedback, massage therapy, etc.,) only two things give me good relief from pain: Working into exercise VERY gradually, like walking slowly no more than 10 minutes a day to begin with, then adding an additional 10 minutes daily AFTER my body tolerates the first 10 minutes without increasing pain. Adding one liquid calcium supplement capsul, PLUS one calcium, magnesium and zinc tablet, PLUS an additional 250 magnesium tablet to my daily diet has remarkably reduced the constant pain. Exercise of any kind must be started with only 1 at a time, and SHOULD NEVER be increased until that amount of exercise is tolerated without inducing more pain. Only add other exercises very slowly. A physical therapist helped me a great deal by teaching me that keeping hamstrings loosened prevents lumbar back problems from worsening. A good exercise to help keep your hamstrings loose is to start gently -- by placing a heel of your foot on a low chair rung, or stair step, then reach both hands towards it, keeping both knees not bent. DON'T create a painful pull on your back by attempting to reach too far. If your knees won't straighten, just keep them as straight as possible and eventually they'll loosen, too. Repeat with the other heel raised. Do these very gently and not more than once every 24 hours at first. Never cause more pain. That's the secret to beginning exercise properly, no matter what therapists tell you. No injury should be further strained or it won't heal. Very gradually increase the heighth you place your heel and how far you can stretch to touch your toes. By the time you can lift your heels to a tabletop, a few months from beginning this exercise, and be able to touch your toes while keeping the other leg straight, you'll be able to keep your hamstrings in good shape, and your back will benefit. Be sure to start slowly, and be gentle and kind with your muscles while you strengthen them. Get adequate rest, too. Mona