Exercise For Lower Back Pain

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Exercise For Lower Back Pain

6 Stretches to Help Back Pain 6 Stretches to Help Back Pain eBook 1 / Knee to Chest Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg. Lying Knee Twist Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side. Yoga Cat/Cow Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times. Piriformis Seated Stretch This stretch is designed to help lengthen the piriformis muscle over time. This muscle is often the source of sciatica, or radiating leg pain. Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm on your leg as pictured and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds and alternative sides, three times. Cobra Stretch This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms. Restful Pose A common pose in yoga, the restful child’s pose can help you relax your body. Position yourself on the floor on hands and knees with your knees just wider than hip distance apart. Turn your toes in to touch and push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward fully and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat three times. For modification if you have shoulder pain, place your arms on either side of your body, extending towards your feet. For More Information If you would like more information about Advanced Pain Management please call 888-901-PAIN or contact us directly using our “Contact Us” online form. eNewsletter To receive other eBooks and updates from Advanced Pain Management, sign up for our eNewsletter today. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.
exercise for lower back pain 1

Exercise For Lower Back Pain

6 Stretches to Help Back Pain eBook 1 / Knee to Chest Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg. Lying Knee Twist Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side. Yoga Cat/Cow Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times. Piriformis Seated Stretch This stretch is designed to help lengthen the piriformis muscle over time. This muscle is often the source of sciatica, or radiating leg pain. Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm on your leg as pictured and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds and alternative sides, three times. Cobra Stretch This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms. Restful Pose A common pose in yoga, the restful child’s pose can help you relax your body. Position yourself on the floor on hands and knees with your knees just wider than hip distance apart. Turn your toes in to touch and push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward fully and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat three times. For modification if you have shoulder pain, place your arms on either side of your body, extending towards your feet. For More Information If you would like more information about Advanced Pain Management please call 888-901-PAIN or contact us directly using our “Contact Us” online form. eNewsletter To receive other eBooks and updates from Advanced Pain Management, sign up for our eNewsletter today. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.

Exercise For Lower Back Pain

Video Transcript Exercise is such an important thing for all of us to be doing for a whole host of reasons. In the lower back in particular, doing the right kinds of exercises for the lower back as part of an overall exercise routine can be such an important thing. Something that I tell people when they come in with lower back pain from a variety of different causes and they are concerned it could now be a lifelong thing that they are dealing with is I say, “Look, typically we are going to get this better and there’s a glass half-full/half-empty way of looking at this. The glass half-empty is after somebody goes through an episode of lower back pain and they do nothing about it and just take care of the symptoms, then they are going to be more likely in the future probably to develop a similar kind of episode somewhere down the line. The glass half-full way of looking at it is if they take this as a learning experience and they learn a set of exercises that are going to take the pressure off the spine, then in some way they are going to be less likely than their neighbor to have anything like this happen to them in the future.” Most of us at some point in our lives are going to experience some kind of lower back pain. Most of us can probably prevent a lot of it if we took the time to do a few simple exercises to help take the pressure off the back and keep the back nice and healthy. The trouble is getting people to do those exercises before the fact. If we all just took an ounce of prevention, it would go a long way to alleviate a lot of the problems of lower back pain. The reason that those kinds of exercise for the lower back are so important is because the spine is like a mast on a ship. The same way that a mast on a ship has all these ropes attached to it, the ropes are attached to the mast to help unload the mast so that the mast doesn’t fall over and crack. A mast cannot support its own weight without the ropes. The same is true with the human spine. If you take the human spine out and put it on the table and you put some axial pressure on it, it can support about thirty-five pounds of pressure. We all weigh more than thirty-five pounds, so we all rely on certain muscles that attach onto the spine to take the pressure off of the spine. When those muscles are weak or imbalanced or not integrated properly, then the stresses that go though us every day, instead of getting taken up by the muscles the way that we’d like them to, they start going through the static structures in the spine – the things that can’t get out of the way, such as the discs and the facet joints. This leads to a lot of wear and tear within the spine. By getting the muscles right, we take the pressure off the spine and we make the spine a lot more durable. Doing exercises for the spine doesn’t have to be a life change or even a major commitment, but we do need to be consistent with it. We should plan to do at least ten to fifteen minutes of exercises on a relatively daily basis to retrain the muscles.

Exercise For Lower Back Pain

Exercise For Lower Back Pain
Exercise For Lower Back Pain
Exercise For Lower Back Pain
Exercise For Lower Back Pain

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