According to the U.S. Government’s National Center for Biotechnology Information, nearly 80 percent of people will deal with back pain at some point in their lives. Whether in a debilitating form or as an annoyance, back pain can often stop us in our tracks and make even common movements difficult.
The back’s musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support and stability to our bodies. And to keep this complex system functional, we need to exercise it. So while it may seem counter-intuitive to exercise a sore back, it is actually key to helping it heal and prevent pain from beginning — with your physician’s approval. Here are a few simple stretches to keep your back in great shape.
Before you get out of bed in the morning, raise your arms slowly above your head and you take a few deep breaths.
Once you sit up in bed and move your legs to the floor, bend over and touch your toes, then raise your hands above your head.
The trunk rotation stretch can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.
Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Fully extend your arms out to the sides, with your palms face-down on the floor. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.
Return to the starting position and repeat step three on your left side, again holding for 15–20 seconds. Repeat five to 10 times on each side.
The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility.
Lie on your back with knees bent, feet flat and arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor.
Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. Hold for five to 10 seconds, then relax. Work your way up to doing 10 of these per day.
Are you experiencing lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing firstname.lastname@example.org. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!