Posts Tagged ‘pain relief’
Before you attempt a back pain relief exercise here is some sound information. Wear comfortable, loose clothes. Do the exercises on a hard surface covered with a thin mat or heavy blanket if exercise calls for using the ground. Please note: Consult with your doctor before doing this or any other exercise that is used to relieve back pain.
You can help relieve your back pain by exercising gently and regularly. The best support your back can have is you, building a set of strong stomach and back muscles, and if you exercise daily, you may avoid the need for an external corset or a back brace. Do the following several exercises for your back daily, gradually increasing the number of repetitions of each exercise as your stomach and back muscles grow stronger. If any of the following exercises give you pain, stop doing that particular one until you check with your doctor. Get into the habit of doing your exercises at the same time each day. Try to take a warm shower or bath prior, the warm water will relax your muscles before performing your exercises.
Back Pain Relief Exercise #1 – Front Leg Raises
Sit straight up in a steady, hard chair. Brace yourself with you hands on the sides of the chair. Extend your legs straight in front of you with your heels on the ground. Slowly raise one leg until it is waist high and slowly lower it. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.
Back Pain Exercise #2 – Back Leg Raises
Lie face down on the floor or exercise mat with your arms at your side. Slowly lift one leg off the ground while keeping it straight. Hold your leg up for a slow count of 3 and then slowly lower it again. Do the same thing with your other leg. Don’t raise your leg more than a 45 degree angle off the floor. Repeat 5 times for each leg. Work up to 10 repetitions.
Back Pain Exercise #3 – Shoulder Lifts
With you hands under your shoulders lie face down on the floor or on an exercise mat. Slowly push up by straightening your arms, but keep your legs and hips on the floor and allow your back to curve. Hold this position and then slowly lower yourself down to the floor again. repeat 10 times. Perform at least twice daily.
Exercise #4 – Wall Squats
Stand with you back straight against a sturdy wall and your feet shoulder width apart. Keeping you back against the wall slowly slide down into a squat position. Stop when your thighs are parallel to the floor and hold that post ion for a count of 5. Slowly slide back up to the standing start position. Repeat 5 times.
Exercise #5 – Back Pain Relief Leg Swings
Standing straight up behind a sturdy chair or railing with your hands firmly fixed, lift on leg back and up slowly to a 45 degree angle, keeping the leg straight. Lower your leg slowly. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.
Do not overdo these exercises, particularly when beginning. Try to start with slow movements and carefully build yourself up. Remember, if the exercise causes some mild discomfort or pain, which lasts only a few minutes,don’t freak out. This will disappear as you build up your muscle strength. But if the pain is more than mild and lasts longer than 15 minutes stop exercising and speak with you physician.
There’s a old wives tale that says… Take off one interior door and place it between your mattress and the box spring and sleep on it until your pain goes away. I don’t know about you but that did NOT work for me. You and I included, there are millions of people who suffer from back pain unnecessarily when there is actually a very simple solution. Unfortunately, many people are led to believe that back pain is normal and we all are supposed to experience it as part of life. Eliminating back pain is not nearly as difficult as most people think or are led to believe.
Stop the back pain! In 5 simple steps
Here’s a simple system that MUST be followed if you are looking for real, long-term, lasting relief:
1. Identify the cause – nearly all of the treatments people receive for back pain only focus on the symptoms and the health care professionals zoom in on only the problem area. The real key in eliminating back pain is to find out exactly what’s causing the problem… and most of the time it’s not even the back!
2. Address both the cause and the symptom – the best approach is a combination of treating the symptoms for pain relief while also addressing the underlying cause.
3. Be aware – many people suffering from back pain are not in tune with their bodies and during their treatment they do not realize what is working and what is not. In order to achieve long-term relief you have to understand how your body works, what’s causing the problem, and what changes have to be made to correct it.
4. Consistent Focused Action – achieving success in anything requires consistency and focused action. Most people with back pain won’t make the time to work on their problem each day… instead they take pain killers which mask the pain and allow them to cause more damage while they continue with their life.
5. Don’t do what doesn’t work – we already know that most traditional treatments for back pain don’t work…. why waste your time, energy, and money? The real key to eliminating back pain is to identify the true cause of the pain and then address it with a combination of treatments to treat both the cause and symptoms. Over 80% of all back pain is caused by muscle imbalances… NOT a lack of pain killers or surgery! Find out what’s going on in your body and take action.