If you got 3 or less, then it's definitely time to do something about it! All the exhaustion, nausea, pregnancy acne and pregnancy aches and pains must be getting you down by now, so why not take action today? In just 7 simple steps you could have all your pregnancy dreams come true! Nisha is the UK's leading Pregnancy Fitness and Lifestyle Conditioning Coach. To grab your place on her 14 Day Free Pregnancy Fitness Coaching Program which guarantees to get you in the best shape of your adult life wilst pregnant, go to ==> A major cause of chronic back aches is structural mechanical problems in your bones. This is related to how your spine moves or reacts when the rest of your body moves a certain way. One of the conditions that exemplify back aches is intervertebral disc degeneration. This condition means that your disc found in your lower back has shown effects of wear and tear due to activity over time. Other structural problems related to back pain include muscle tensions, spasms and herniated disc. Atherogenic dyslipidemia (blood fat disorders - high triglycerides, low HDL cholesterol and high LDL cholesterol - that foster plaque buildups in artery walls) Scientists have thought the cause of low back pain could be found at the site of injury. However, recent studies suggest that the brain may be more involved with chronic pain. Currently we know very little about why some patients suffer chronic low back pain ," said Debra Babcock, M.D., Ph.D., a program director at NINDS. "The earlier we detect pain will become chronic, the better we may be able to treat patients." We were surprised how robust the results were and amazed at how well the brain scans predicted persistence of low back pain," said Dr. Apkarian. "Prediction is the name of the game for treating chronic pain." When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Don't bounce. Expect to feel tension while you're stretching. If you feel pain, you've gone too far." Here are just a few links I want to share with you. Please visit these sites when you have time to read for awhile. I promise, you'll be glad you did. It's a lot of information here, but if your back is painful, it's just what you need. It's vital information that a lot of people don't know about. It's fascinating, amazing stuff. Don't tell me you don't think so! A National Institute for Health and Clinical Excellence (NICE, 2005) guidance on automated percutaneous mechanical lumbar discectomy stated that "Current evidence suggests that there are no major safety concerns associated with automated percutaneous mechanical lumbar discectomy. There is limited evidence of efficacy based on uncontrolled case series of heterogeneous groups of patients, but evidence from small randomised controlled trials shows conflicting results. In view of the uncertainties about the efficacy of the procedure, it should not be used without special arrangements for consent and for audit or research". Take 5,000 mg of vitamin C a day, which acidifies the urine and helps prevent bacteria buildup in the urinary tract To do this exercise, lie down on the mat and extend both your legs out straight. Simultaneously, pull both the knees towards the chest and hold the knees with your hands. Now lift your shoulders off the floor and try to reach your forehead to the knee, till you feel the stretch in your upper, middle and lower back. Release and repeat this stretch again. It is best to do this stretch in the morning, as well as before going to bed. You can use a back support, it acts like a low back brace, that was recommended by your health care provider and/or therapist. There are many causes of middle back pain. In most cases, it is a result of strain or sprain in back muscle, or because of some traumatic injury. Bad posture, wrong exercises or excess workout can also cause middle back pain. The most common cause for back pain is slipped disc. Here, in this article, I have put down some exercises which can provide you relief from back pain. If you are suffering from severe back pain, it is recommended that you consult a physician before trying out these exercises. Our research shows that sufferers of neck, mid-back and low-back pain sway significantly more than healthy individuals,” Mr Ruhe said.