subject: Chiropractor In Burleson Tx | 5 Exercises That Help Reduce Back Pain [print this page] Just about everyone experiences back pain from time to time. For those who deal with chronic back pain, and don't have a herniated disc, degenerative disc disease, or any other counter indicated condition, certain exercises can help. These exercises are designed to increase strength and flexibility in your body's core, taking some of the load off your back muscles.
Done regularly, a course of back strengthening exercises can reduce your pain significantly. Start slowly and gradually add more exercises over time. If you do a little each day, it won't seem overwhelming. Plus, you are more likely to stick with your resolve to exercise your back.
Hamstring Stretch
Lay upon the floor with your back on the floor and both legs bent at the knee. Select one leg and raise it as far as you can. Grasp behind the thigh or calf, not the knee, and gently pull your leg towards your head until you feel a stretch. Hold for about 20 seconds. Release and perform the same stretch with the other leg.
Straight Leg Raises
Lay upon the floor facing the ceiling. Bend one leg and leave the other straight. Tighten your stomach muscles to stabilize your core and lift the straightened leg off the floor about 8-12 inches. Hold it for a few seconds and slowly lower the leg to the floor again. Repeat 10 times for each leg, switching the bent and straight leg when you complete the first 10.
Wall Squats
With your back against a wall, move your feet out until there are about 12 inches between your heels and the edge of the wall. Keeping your stomach muscles tight slowly bend your knees until you achieve a 45 angle. Hold your position for about 5 seconds and slowly return to an upright position. Repeat10 times to complete a set.
Exercise Ball Stabilization
Get an exercise ball that is either 55cm or 65cm, depending upon your height. You want to be able to sit upon the ball and have your knees at a right angle. This exercise has three levels of difficulty.
1.While sitting upon the ball raise one arm to maximum extension, by your ear then the next. Alternating the raised arm for about one minute
2.While raising your arms, lift the opposite heel from the ground as you raise each arm. Take your time and keep your balance.
3.Now, rather than just raising your heel, lift the whole foot an inch or two off the ground, marching in place while sitting upon the ball.
Pelvic Tilts
Lay on the floor with your knees bent. Tighten your stomach muscles and pull your belly button towards the floor. You should feel your hips roll backwards. Hold the pose for about 10 seconds and release to neutral. Repeat 10 times.
There are many more exercises that are prefect for strengthening and toning your back. By keeping your back and core strong, you will reduce the likelihood of injuring yourself again. Exercises may take some time, but a few minutes a day is all it takes to improve your life and reduce your pain.
