These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you’ve pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/how-to-relieve-back-pain
The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.
Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.
Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.
Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.
Understanding Pain in The Lower Back
If you’re suffering from lower back pain, you may be tempted to only seek out things to relieve the pain. Although those things may help you in the short term, they may do more harm than good in the long term. If you simply mask the pain, two things are likely to happen. First, the painkillers can become less effective over time which can lead to increased dosages and possibly to addiction. Second, the cause of your low back pain will still be present and possibly getting worse. If you notice pain in lower back, do not hesitate. Learn the inner workings of your back, including your spinal column and cord, and then investigate the potential causes of your backache. There are various different causes, so what is behind your friend’s back pain may not be what’s causing yours.
Understanding Sciatica – Cause and Tratments
The sciatic nerve is the largest and longest nerve in the body so even slight problems with the sciatic nerve can cause lots of pain and discomforts. This sciatic pain can have many causes ranging from misalignments of the vertebra to tumors. This article explains the different causes and the best treatments for sciatic pain.
Alternative Back Pain Relief Sans Drugs And Risky Surgery
Chronic back pain can hinder anyone from participating in enjoyable activities and affect their ability to earn a living. According to the National Institutes of Health, it is the second most common neurological disorder in the United States.
Sciatic Nerve Pain Relief In 2 Easy Steps
Can you really get sciatic nerve pain relief in two easy steps? If you know what and where to target then sciatica relief is easy. Read on to find out how.
Why Protecting Your Back Early On Is Important
If you are young then I highly recommend that you do all you can to protect your back now. The best part about protecting your back is that you will not have to…