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4 Ways to Help Your Aching Back

DSC08460  Back Pain Relief

It’s important to keep your back in good health just like the rest of your body.  The muscles of your trunk and spine work all day to support your body and help you perform daily activities.  Back pain can arise from single or repetitive movements or positions that compromise the musculoskeletal system and create pain, inflammation and instability.  Here are Four simple, initial strategies you can implement into your routine to recover from and or prevent back pain.  Remember to seek professional medical or physical therapy assistance if suffering from a severe injury prior to trying these exercises. This list is not all inclusive so please look for upcoming posts with more information to help your back and other issues.

1. Stretch

Key Stretches to protect and heal your back:

  • IMG_1234Single and double knee to chest – lie on your back, pull a one or both knees towards your chest, hold 60 seconds or longer, repeat 3 times.

 

  • IMG_1216Hamstring stretch – lie on your back, lift one leg up straight and hold for 60 seconds or longer, repeat 3 times

 

  • IMG_1283Lower trunk rotation – lie on your back, knees bent and lower the knees to one side, hold 60 seconds, repeat 3 times each side

2. Strengthen

Key strengthening exercises to heal and protect your back:

  • Pelvic TiltPelvic tilt – lie on your back, tighten abdominal muscles and press your low back into the bed or floor, hold 10 seconds, repeat 10 times

 

  • Abdominal bracing with a cruncIMG_1458h – lie on your back, tighten abdominal muscles , keep back flat and slowly lift your shoulders and chest, 10 times each

 

  • Extensor Spinal Stabilization – lie onIMG_1382 your stomach (with pillow under pelvis if need
    ed), tighten abdominal muscles and slowly alternate lifting your arms then legs, 10 times each.

 

3. Protect

Practice good body mechanics/positioning in every day activities.

  • Lift with your legs not your back – squat to pick up objects keeping your back straight and keep objects close to your body, do not bend or twist your back.
  • Good posture with daily activities – back upright, shoulders back with activities performed at mid trunk verses reaching too high/low. Avoid: slouched, hunched shoulders with forward head position.

 

4. Ice/Heat

  • Ice  – ice bag, gel pack or bag of frozen vegetables on area of pain/inflammation for 15 minutes , 2-3 times/day as needed to decrease inflammation and pain with an acute or repetitive injury.
  • Heat – hot pack, moist warm towel or bath/shower, 15 minutes prior to stretching as needed to improve the pliability / “stretchability” of the muscles.

Hope some of these tips help you manage and protect your back.  Check back soon for more tips and strategies for your back and other physical concerns.

B. Kelly Barrineau, PT