Welcome to Back Pain
Spinal Injury Association Article
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“Stretching” your Possibilities of Relieving Back Pain
Stretching is one of the gentlest forms of exercise. Exercise does not have to be fast paced and hard to do to have a positive effect. It is always good as long as there is always some kind of movement. Movement is what distributes nutrients into your disc space and softens tissue in the spine to keep disc, muscles, ligaments and all of your joints in working order. By not doing any exercise at all, you could even make things much worse. No exercise could lead to stiffness and make you feel weak.
Shortened muscles can actually put your spine out of alignment and will cause pain. Stretching actually lengthens these shortened muscles and can help get rid of your back pain. Tight back muscles, buttocks and hamstrings can also effect alignment of your spine. Stretching your back can increase mobility of the joints in your spine.
Stretching exercises can be done every day, but you do not have to. Stretching can be done at least three or four times a week. Do not feel bad or guilty on the days you do not do them. This just gives your body a chance to recover. These stretches can possibly take up to eight weeks to notice any results.
Always warm up before stretching. Five minutes of marching in place, walking, biking or even elliptical should do it. You never want to stretch cold muscles. That could do more harm than good.
Here are a few stretching exercises that may help ease some of your back pain. Like any exercise routine or program you start you should always consult with your health care professional to make sure you are doing the appropriate exercises for your needs. They can get you started in the right direction and help you achieve a strong, healthy back. If any exercise seems to make you feel worse stop doing it and talk to your doctor to make sure you are not doing any damage. These exercises should help relax and build up your muscles not injury you any further.
Pelvic Tilt – Lower Back Stretch
Lie on the floor on your back with your knees bent, feet flat. Tighten your butt and your tummy while flattening the small of your back to the floor. Hold for five seconds. Relax slowly and repeat five to fifteen more times.
Knee to Chest – Gluteal Stretch
Lie on floor on your back. Knees bent and your feet flat. Grab left leg behind your knee and pull it towards left shoulder. Hold here for four to five minutes. Switch to right leg and repeat five more times.
Back Twist – Lower Back Stretch
Lie on the floor on your back and stretch your arms out to your sides. Bend knees and bring close up to your chest. Take a deep breath. Exhale and slowly lower knees. Keeping knees together lower them to the right or as close to the floor as your can get them. As your return your knees to your chest slowly inhale. Exhale as you lower your knees to the left side. Inhale as you bring them back to your chest. Repeat about five more times. Move nice and slow for this stretch.
The Cat – Back Stretch
Get on all fours on the floor. Put your hands under your shoulders and your knees under your hips. Inhale as you let your stomach drop to the floor and look up over your head. Exhale as you bring stomach back up. Round your back as you tuck in your chin and your tailbone. Again you want to make sure you move slowly between these stretches. Repeat five more times.
Yoga is also a great exercise because you do different poses that stretch and lengthen muscles. You are shown how to properly breathe while doing these exercises to get the full affect from them. You are taught to do the pose so that it is comfortable for you. Yoga takes practice, but it is a very satisfying way to exercise and strengthen your body.
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