Back pain is a growing problem. Many of us lead more sedentary lives than we used to and hunching over a computer keyboard or sitting for long hours at work and in our leisure time doesn’t help. As a result of this sedentary lifestyle more people are presenting themselves for treatment with back problems.
Back problems and pain can vary in intensity from a mild, niggling ache to severe, mobility-restricting agony, but there are some exercises that may help if you’re suffering with your back.
In the old days doctors would advise bed rest for back pain but nowadays we know that, in most cases the worst thing you can do for back pain is stay immobile. This can sometimes make things worse. Gentle movement through back exercises is the best way to manage back pain. Here are a few examples of exercises you can do for your lower back pain to reduce any stiffness, soreness or tension.
Bottom to heels stretch
Kneeling on all fours with hands under shoulders and knees under hips, slowly move your bottom backwards towards your heels. Maintain the natural curve of your spine and keep your elbows loose. Hold the stretch for 5 seconds and return to the start. Repeat 8 to 10 times.
Lie on your back with a small cushion under your head, feet flat on the floor and knees together. Stretch your arms out to the side. Keeping shouljders flat roll your knees – still together – to one side then the other. Hold each stretch for one deep breath and repeat each 8 to 10 times. You may need a pillow between your knees for comfort.
Those two exercises stretch and mobilise the spine. It is also important to strengthen the abdominal muscles in order to protect the back as in the following.
Deep abdominal strengthening
Do this lying on your back with your knees bent and feet flat and hip-width apart. Breathe out whilst contracting the muscles of your pelvis and lower abdominals. Hold this whilst breathing 5 to 10 times. Only contract the muscles as far as you are comfortably able.
When to see a Chiropractor
For chronic or severe back pain exercise alone may not be enough. If you find that the pain is having an impact on your life, perhaps preventing you from carrying out your day-to-day activities, it may be time to seek expert help. A chiropractor can help you with the cause of your pain as well as advising you on exercises to maintain your lower back health and keep you pain-free and mobile.
Contact us now for a consultation.