Chiropractor Fitchburg WI | Back Pain Relief: Easy Exercises You Can Do At Home
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Chiropractor Fitchburg WI | Back Pain Relief: Easy Exercises You Can Do At Home
Do you suffer from chronic low back pain, headaches, spinal surgery, or want to lose weight? The Incorporation of Progressive Rehabilitation with latest in chiropractic care will help. For more info, go to http://healthsourceoffitchburg.com
Back pain is a common condition affecting 8 out of 10 adults at some point in their lives according to the National Institutes of Health.
So, if you live long enough, chances are you’ll have a back ache at some point. But rather than just searching the medicine cabinet for a pain reliever, there are some easy exercises that you can do at home that will not only ease that nagging ache, but also strengthen and tone the muscles that support your back. Hopefully, this will prevent future back pain.
Before you try these exercises, be sure to keep the following in mind:
” Wear comfortable, stretchy clothing
” Do not force your body into an uncomfortable position
” Use a mat for floor exercises
” Do not bounce. Gently move into a stretch and breathe into the space as you slowly progress to your limit
” Hold a stretch for about 25-30 seconds so that the muscle and joint can loosen.
Let’s take a look at some exercises that you can do to mobilize your back and relax and strengthen those muscles to soothe and invigorate your back.
(If your back pain is acute and you have inflammation in the area, see your doctor before trying these exercises on your own.)
Stretching to Relieve Back Pain -
Chin to chest:
Gently bend your head forward, touching your chin to your chest. Feel the stretch in the back of the neck.
Ear to the shoulder stretch:
Gently bend the neck, bringing your ear down to touch your shoulder. Breathe deeply as you feel the stretch along the side of the neck. Repeat on the other side holding the stretch for 15-20 seconds on each side.
Lying down easy flexion stretch:
Lie on your back on a mat on the floor or even on the bed
Gently bring your knees up and hug them to your chest
Take deep breaths as you feel the gentle stretch along the back
Seated forward flexion stretch:
” Sit on a chair or stool and curl down towards the floor.
” Do not simply bend from the hip, but rather curl your spine down one vertebra at a time.
” Keep your bottom in the seat
” Hold the stretch for a few seconds
” At first you might not be able to stretch very far, but as you practice this exercise your range of motion will improve.
Strengthening the Abdominals that Support the Back -
Muscle strain is often the cause of low back pain. Strengthening the abdominals gives your spine the support that it needs to keep it properly aligned.
The muscles that encompass the abdominal area are also referred to as your “core.” There are many different kinds of exercises that will strengthen your core including Pilates and Yoga.
Abdominal strengthening exercises such as the pelvic tilt, wall squats, and sucking in your abdominal muscle and holding it will strengthen your core.
The next time you’re stricken with an aching back, try these exercises. If you do these consistently as part of your regular workout routine, your back and abdominals will be strong and you’ll be less likely to strain your back because your muscles will be more limber and fluid.
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