Back Pain Relief Using Stretching and Exercises
Posted on March 26, 2009
Filed Under back pain relief | Leave a Comment
Back pain relief is something that many go to great lengths to find. There can be few things as aggravating and debilitating as having a bad back ache. It is easy to find yourself having to make countless trips to the chiropractor for back pain relief. Those trips can get expensive as can the pain medication that are used to bring pain relief for back problems. To help lessen the effects of back pain there are some stretching and exercises that you can do for back pain relief.
The back pain may be due to arthritis, sciatica (a pinched or inflamed sciatic nerve ) or some other kind of pinched nerve. Sometimes the back pain is because of a herniated disk. For many types of back ache, there are some stretching and exercise that you can do to help bring back pain relief. The truth is that some of these stretches and exercises may even help prevent further damage and future pain from coming as your back is strengthened. Just make sure to check with your doctor before doing any exercises to make sure that they aren’t going to cause further damage to your back. Each person has different causes to their back pain and what works with many people might hurt another one.
When your back is hurting one of the best positions is to lie on the floor facing up with your legs elevated either on a couple pillows or on a chair. This will take some of the pressure off your back and will bring a good bit of back pain relief right away. This will also help to stretch out your back and make you a little more able to do some of the stretches and exercises.
For back pain relief, each of these stretches and exercises should be done slowly and only to the point where you feel a mild tension. Do not bounce. Be relaxed as you do these and breath naturally. Each stretch should be held for about 15 seconds and should be done 3 times for a set.
1.Back Flex – Laying on your back, grab both knees and pull them up to the chest while slightly lifting your head and bringing it in towards your chest. You will almost take the shape of a ball.
2.Knee-to-chest – Like the above, lay on your back with your legs straight out. Reach your hands and grab one knee and bring it to your chest. Hold for the 15 seconds and then return to the starting position and repeat with your other leg.
3.Chair Lean – Sitting in any chair with your feet planted on the ground and together, lean forward and reach for your toes. Your head should be hanging down and relaxed. After you have held the stretch, use your hands to return to the upright position.
4.Back Arch – Get on all fours (on your hands and knees). Start with your back straight and your head facing forward. Slowly arch your back, contract your stomach muscles, and lower your head. Hold this for the 15 seconds.
5.Standing Back Stretch – Stand straight up with your feet a shoulder’s width apart. Place your hands on your hips and then turn at your hips one direction trying to look over your shoulder as far as you comfortably can. Hold the stretch for 15 seconds and then turn the opposite direction.
To bring back pain relief, try to do two different stretch exercises a day and add variety by alternating between these 5 to make sure that different parts of your back are worked out. Back aches may cause many problems in your life but it doesn’t have to control you. Trying to stretch and exercise your back will go a long way in bringing you back pain relief.
Removing Back Pain requires 4 simple steps. First, assess the actual cause. Second, balance your muscles. Third, realign your spine – painlessly – and fourth, increase your recovery and healing rates.
The first step is the KEY. Fail to identify the cause of your back pain and you are doomed to back pain for years to come…
Mail this post
Comments
Leave a Reply