It’s not surprising that up to 80% of Americans experience low back pain at some point in their lives. The severity of back pain can vary from a dull, persistent ache to a sharp, stabbing pain and can severely impact your quality life.
Muscle strain, spinal stenosis, herniated discs and arthritis are all common causes of back pain. While you can’t avoid all conditions, there are steps that you can take to protect your spine and avoid these complications by implementing exercises.
It’s been shown that stretching and strengthening your back can reduce pain and help prevent injuries. Exercise is known to increase blood flow to the spine which decreases stiffness and speeds up healing. Your mobility will improve and your chances of developing back problems will decrease the more you move and stay active.
In this blog we wanted to share eight easy exercises that you can do at your home to protect your spine and improve your overall mobility! They are as follows:
Stretches from knee-to-chest lengthen your spine and decrease lower back pain. Start by lying on your back, with your knees bent and your feet flat on the ground. Gently pull one knee towards your chest using your hands. Keep it in place for five seconds, pressing your spine against the ground. Recover your leg in the same position as before and then repeat the process with the other leg. Repeat this exercise two to three times for each leg.
Rotational stretches, which are gentle spinal twists, strengthen your core muscles and decrease tension in your back. Begin by lying down on your back with your knees bent, and your feet flat on the ground. Spread your arms out and place your shoulders on the floor. Slowly roll your knees to one side, then rest them on the ground. Keep this position for 5-10 seconds. Recover to your starting position and then move on to the opposite side.
A pelvic tilt is one of the easy exercises that loosen tension and increase flexibility. Place your feet flat on the floor and lie down on your back. Your belly should be raised. For five seconds, hold the position then, flatten your back against a hard surface and pull your belly in. For five seconds, hold. You can do this up to 30 times per day.
Bridge exercises strengthen your spine by strengthening your back, glutes, and hamstring muscles. Place your knees bent on the floor and lie down on your back. Keep your hips lifted and your feet flat on the ground. For five seconds, keep your back and glute muscles engaged before you return to the original position. You can do this up to 30 times per day.
Strong abdominal muscles are essential for a healthy spine and they also help to support your core. While lying down on your back, with your knees bent, and your feet flat on a hard surface, perform the partial abdominal roll. Keep your hands crossed across your chest and exhale as you raise your head and shoulders approximately two inches above the floor. For five seconds, keep your neck straight and your spine aligned. Repeat the process 10 times.
The traditional yoga position of cat-cow improves spinal flexibility. Begin by laying on your hands and knees, with your knees at your hips. Your belly button should be pulled up (cat). Your muscles should relax, and you can bring your belly to the floor by bringing your hips upwards (cow). Do this three to five more times.
To strengthen the upper back muscles, squeeze your shoulder blade. Proper posture is important whether you are standing or sitting. Hold the position for five seconds by bringing your shoulder blades together at the back. Repeat the process three to five more times.
You can do the chin-to chest stretch while you are sitting at your desk. This stretch releases tension in your upper back and is great for anyone who uses a computer. Keep your spine straight and your head aligned. Then, slowly tilt your head so that your chin touches your chest. For five to ten seconds, hold the position. Repeat this three to five more times.
To ensure that you are safe, consult your doctor before starting any exercise program. Regularly performing exercises that suit your abilities and lifestyle will strengthen your back and protect your spine.
Contact us today for more information regarding spinal care and the ways we can help you achieve a pain free lifestyle! We look forward to hearing from you!
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