When your back hurts the last thing you want to do is move, but most of the time moving is exactly what you need to do. Back exercises can help relieve pain, strengthen your back, and help guard against injury. Try these great moves for back pain relief.
Stretching is very effective for relieving back pain and studies show that it doesn’t matter which type you prefer. Static stretching (you hold the pose) and dynamic stretching (you move through the pose) work equally well.
Try this move: Lie on your back with your knee bent and your feet flat on the floor. Rest your arms at your sides. Slowly raise your hips off of the floor, pressing your pelvis toward the ceiling. Hold for20 to 30 seconds, lower your hips to rest on the floor for 10 seconds, then repeat. Do this 5 to 10 times.
Pilates has its origins in dance and is known for its core strengthening results. Doing Pilates a few times a week will help to strengthen the muscles that support the spine so you aren’t as likely to be injured while increasing your flexibility.
Try this move: Lie on your stomach with your arms at your sides Your feet can be together or shoulder width apart, whichever is comfortable. Use your abdominal muscles to lift both your head and feet off of the matt so that your body forms an arc. You want the lifting to come from your shoulder area, not your neck, so avoid tensing your neck as you lift. If you can only get an inch or two off of the floor, that is OK. Inhale as you come up and exhale as you return to your beginning position. Repeat 3 to 5 times.
Strength training helps to strengthen your entire body, providing stability and support. This works in two ways. It builds muscle to strengthen and support your spine and it helps you to properly prepare your back for movement and exertion.
Try this move: Stand with your feet flat on the floor, hip distance apart. Act as if you are about to sit in a chair- bend your knees and angle your hips back. As you bend your knees, raise your arms so they are straight out in front of you. Hold for just a moment, a count of 1 to 3, then return to the starting position. Repeat 10 to 15 times.
Yoga poses combine movements to provide increased flexibility, balance, and strength. This helps to balance the body by strengthening weak muscles and loosening tight ones. It has the added benefit of relieving stress. Many times tension and stress can lead to back pain as muscles tighten.
Try this move: Sit on your heels so that your knees and shins are flat on the floor. Keep your knees hip distance apart. As you exhale, lower your torso so that it rests on your thighs. Reach forward with your arms, gently stretching. Hold the pose for 30 to 60 seconds then return to sitting position.
If you would like to learn more about how MySpine Chiropractic Center can help you with your back pain contact us today at (512) 906-2682. Dr. Dreher will be happy to provide a free consultation to see how chiropractic may benefit you.
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