Last year the American Chiropractic association focused on decreasing back pain. As participants in this campaign Cascade Chiropractic and Wellness wants to share back pain exercises that can help to decrease pain. There are a variety of things that can help decrease back pain. These exercises are a great place to start. If the back pain is severe or exercising and motion makes it worse, then speak with your chiropractor right away. These back pain exercises should help to speed up the recovery process and prevent future injury.
To get the maximum benefit from stretching, proper technique is essential. The American Chiropractic Association offers the following tips:
• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles relax. Don’t bounce.
• Stretch slowly and gently only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
• As your flexibility increases, consider increasing the number of repetitions.
• Stop immediately if you feel any severe pain.
PASSIVE BACK PAIN EXERCISE STRETCHES
Stretches should be held for 15 to 30 seconds, allowing the muscles to gradually relax and lengthen. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort. All passive stretches may be performed several times per day for maximal benefit.
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 30 seconds. Relax. Repeat 3 times per leg.
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 30 seconds. Relax. Repeat 3 times.
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 3 times.
Kneel on the mat with weight on your hands and knees. Palms should be directly under your shoulders and knees hip-width apart. Let the back relax and sag the belly down low. Hold for 10 seconds. Raise the back up high, push the spine toward the ceiling. Hold 10 seconds. Repeat 3 times.
ACTIVE BACK PAIN EXERCISES
Active stretches facilitate movement and improve strength. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.
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.
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.
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.