A consistent schedule of back stretching and strengthening exercises not only may help reduce existing pain, but even more importantly, it could help prevent future discomfort or even worse, having your back ‘go out.’ Anyone who’s been down that road likely does not want to venture down it again.
In this article we will focus on a simple workout to stretch the back and start getting the muscles, ligaments and joints loosened up a bit. If you have specific back problems, discuss it with you doctor to make sure there are no precautions before trying these exercises.
When performing the stretches below, remember to stretch slowly, breathe deeply, and focus on your muscles relaxing and lengthening. The key to remember is that a stretch should be painful but rather should feel good.
Double Knee to Chest
Pull the knees into the chest with the hands behind or on the knees. Try to keep the sacrum (tailbone) on the floor to stretch the lower back. Hold the stretch for 15-30 seconds. To get a little more stretch you may even rock slightly as if trying to build momentum to do a summersault.
Pelvic Tilt
Lie on your back with your knees bent, your feet flat to the floor, and arms at your sides. Press the base of your spine into the floor for 5 seconds, then relax. Repeat 10 times. To make sure you are doing this correctly, have someone put their hand flat on the floor underneath your low back. When you press your spine into the floor they should feel it pressing into their hand. Keep practicing…you’ll get it.
Cat and Camel
Begin on your hands and knees, with your neck parallel to the floor. Arch your back upward, squeezing your abdominal muscles and your buttocks and letting your head drop slightly. Keep your arms straight and your weight evenly distributed between your arms and legs. Hold for 5 seconds, and then sag your back carefully toward the floor. Repeat 10 times.
Child's Pose
From the previous exercise, push back onto the knees then sit back on the heels as you stretch the arms straight out in front of you, forehead resting on the floor. Breathe and relax the muscles of the back. Hold for 20 seconds.
Side Stretch
Now that you are safely warmed up, let’s finish from a standing position. While standing with feel should width apart, stretch one arm over your head while bending your body to the opposite side. Keep your other hand on your waist. Perform this stretch in a flowing motion, without jerking or twisting your body. Hold for 5 seconds. Repeat 10 times for each side.
At a minimum, you should strive to do a session of back exercising of 15 to 30 minutes a day, two to three times each week. Do this in addition to your regular chiropractic services or physical therapy unless otherwise directed.
Bookmark to:
Recent Comments