If you suffer from chronic, severe, or even minor back pain you know how disruptive it can be to your daily life and sense of wellbeing. Fortunately, in addition to the benefits of medicine and other professional treatments for back pain, there are many things you can do on your own to help prevent and alleviate back pain.
The following exercises should be safe and effective for most people. However, if you should have any concerns about your ability to safely perform these exercises, consult your health care provider before you begin.
1. Hip Flexor Stretch
Those who must spend a large amount of time sitting for work or other reasons can suffer discomfort from the shortening of the muscles and ligaments of the forward portion of the hip. When this happens, standing can be uncomfortable and the pelvis can begin to hold in an unhealthy position.
To stretch your hip flexors simply kneel on one knee with your opposite foot planted on the floor in front of you. Gently rock forward letting your leg bend back slightly. Hold for thirty seconds and repeat on the other leg.
2. Hip & Spine Rotation
When mobility is hindered for any reason, the midsection can lose muscle tone and circulation. Loosening up the hips and midsection can make exercise more comfortable and improve abdominal health.
Lay on the floor face up. Lift one leg and rotate it to the opposite side until the point of discomfort begins, or until you reach the floor. Repeat on the opposite side.
3. Abdominal Exercise
The muscles of the abdomen help to hold the internal organs in a healthy position and they also offer an important support to your spine.
There are many ways to strengthen the abdominal muscles. One gentle way to do so is by laying on your back while lifting your legs either in a fluttering action or together slowly. This will work your lower abdominals. To strengthen the upper portion of the abdominal wall- while in the same position, lift your ribs and shoulders off the floor repeatedly.
Abdominal exercise is also an important way to reduce the amount of deep tissue fat that can build up in the abdomen and pose serious risks to our health.
You’ve probably heard it a thousand times, but walking remains one of the best things you can do to support and maintain good spinal and overall health. Walking can be as low or high impact as you feel comfortable with, and you can move every part of your body while doing it.
Walking as an exercise gives you the excuse you need to go down to the beach, spend time on the trail- or just go any place where you enjoy spending time. For most people at least a half an hour of walking is best- and if you find time to do your walking recreationally, you may be able to fit it into your work or chore routine.
As always, consult your doctor before beginning any exercise routine- begin as gently as you can and gradually work up to more intense levels. Get in touch if you have any questions. Our team is always ready to help.