Most people experience back pain at one point in their lives. It affects both sedentary people and active athletes. The back has a complex structure of bones, muscles, joints and nerves; hence there can be several causes of back pain ranging from various conditions, minor sprains, strains, nerve injuries, among others.
Most of these causes are triggered by daily activities such as; over-exercising, bending awkwardly, sitting down for long periods, or even as a side-effect of association with risk factors. Regular exercises not only strengthen your back and make it flexible, but also they provide the most sustainable solution of reducing back pain, without the need for surgery or drugs.
Chiropractic Recommendations
According to a Chiropractic in Charlotte, the following exercises can be of great help if carried out by the individual experiencing the pain:
- Shoulder blade squeezes
- Lower back flexibility
- Extension in sitting
- Lower back rotation
- Rotation in sitting
- Work those Abs
- Flexion in sitting
- Sit on it
Back Pain Reduction Exercises
Shoulder blades squeezes
This is a simple cardio-vascular exercise for the upper back. The head is kept straight, either while standing or sitting. Then, the shoulder blades are squeezed hard for about 5 seconds, and the exercise repeated 10 times daily.
Lower back flexibility
It is designed for exercising and strengthening the lower back. The person exercising lays flat on the floor facing up; then lifts the knees straight up, while keeping the feet intact; followed by arching the lower back up, such that only the head, shoulders and feet are left to touch the ground. The lower back is kept flattened and periodical rests should be taken.
Extension in sitting
It is an exercise for the upper back. It begins by sitting down, straight and tall, followed by wrapping your hands behind the neck then tilting backwards while facing the ceiling until some mild strain is experienced.
Lower back rotation
This is a lower back exercise that begins by laying down flat on the floor; followed by bending your knees while keeping the feet straight on the floor. Then, the knees are swung from left to right and vice-versa, while holding poses of up to 10 seconds.
Rotation in sitting
It begins by sitting down tall while holding the arms across the chest. The legs are kept intact and routine rotations are taken from side to side, as if drawing semi-circles using your body. The exercise should be repeated until some pain, ranging from mild to moderate, is experienced.
Work those Abs
This an abdominal exercise for the lower back involving lying down straight while facing upwards with your knees bent and the arms resting on the floor. Then, the abs are contracted which brings the feeling of the ribs moving downwards and inside towards the back. The exercise should be taken in poses to allow for breathing and relaxation. This exercise can restore your back and allow the person experiencing back pain to return to normal duties, with pain relieved.
Flexion in sitting
The exercise helps the upper back in regaining strength and relieves pain. It involves sitting down with the arms wrapped behind the head or neck, allowing the elbows to point the thighs. Then, the body is flexed gently forward leaning towards the thighs, and backwards to regain original sitting posture. The exercise is repeated 10 times and occasional breaks are taken, especially for relaxation.
Sit on it
It is a lumbar stabilizing exercise that involves sitting on the exercise ball while bending the legs in a right-angles posture with the feet on the ground. Then, after experiencing stability, one leg and one arm are lifted simultaneously and the same is repeated for the other side.
Conclusion
It is also possible that you might not get any relief from back pain even after doing all these exercises. This is an indication that you need professional help and guidance. The spine doctors at TSRG will provide you with a complete analysis along with the treatment that you need. This will help you get rid of the issue that you are facing, allowing you to get back to your normal routine in no time.
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