Back Pain Exercises
Stretching is something that most people ignore when it comes to their daily routine. Whether you are working out or just getting ready to tackle the day’s tasks, stretching should be part of everyone’s regimen. The most notable benefit of stretching exercises is the reduction of back, muscle and joint pain, especially when paired with chiropractic adjustments. In this article, we showcase some exercises and tips on how to prepare and execute these exercises to improve your overall health!
Tips and Tricks for Stretching
- Warm up your muscles by walking or perform gentle movements for 10 to 15 minutes.
- Slowly increase your stretch as your muscle beings to relax.
- Have patience, do not over extend a muscle or joint. Know your body limits and do not push your self through pain.
- Breath! Take a deep breath before each stretch and exhale during the stretch.
- As you become more flexible, increase the number of repetitions to avoid plateaus and keep your muscles and joints more nimble.
- Take a hot shower, bath, sauna or steam room to relax and warm up your muscles prior to stretching and exercise.
- Stop immediately if you experience any discomfort.
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold for 30 seconds. Relax. Repeat 3 times. This stretch may be performed several times per day.
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 30 seconds. Let your back relax and sag. Repeat. This stretch may be performed several times per day.
Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold for 30 seconds. Relax. Repeat 3 times per leg.
Lie on your stomach. Tighten the muscles in one leg and raise it 1 to 2 inches from the floor. Do the same with the other leg. Repeat 20 times with each leg. This exercise may be performed several times per day.
The Bird Dog
Kneel on the mat with weight on your hands and knees. Palms should be directly under your shoulders and knees hip-width apart. Slowly raise your right arm, and extend it forward parallel to the floor. Balance by contracting your abdominal muscles. Keep your right palm parallel to the floor, then lift your left leg, and straighten it behind you. Hold the opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.
Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips from the floor and lower your back to the resting position. Repeat this exercise 20 times. This exercise may be performed several times per day.