4 Exercises to Alleviate and Avoid Back Pain
Did you know that 80% of people will experience low back pain at some point in their life? And our often-sedentary lifestyles that revolve around sitting at a computer for hours on end are doing us no favors in the fight to avoid back pain. Back pain whether chronic or acute can result in a severe limiting of your lifestyle and leave you desperate for a solution. With such a prevalent problem we wanted to shed some light on how to equip our bodies to fight against back pain and keep you moving pain free.
So how does someone fight back pain, well it starts with being proactive. The reality is that often the pain we experience is radiating from an imbalance among the muscles, ligaments and tendons that support the back. While this is the most prominent reason for pain we know there are many other reasons you could be experiencing pain and if this pain has been going on for more than 2 weeks it is time to seek some professional help to find relief (CLICK HERE to contact our team today to start feeling better). But for those of us fighting the daily battle to avoid or minimize back pain the first place to look is our core.
That’s right your Core is vital to the fight against back pain and maintaining a strong and engaged core can not only keep the pain away but lower your likelihood of acute injury. With that in mind we have put together a list of 4 exercises and stretches all of us should be doing at least 3 times a week.
The Dead Bug
This exercise is great for strengthening the core and building stability of the back and spine.
Step 1: Lay flat on your back and allow your shoulders and lower back to fall heavy to the floor, be sure to draw your shoulders down and away from your ears, this ensures your body is in alignment and you are not straining unnecessarily.
Step 2: Lift your hands so your elbows are above your shoulders with your fists facing in.
Step 3: Lift your legs so your knees are directly over your hips.
Step 4: As you exhale, lower your right arm and left leg until they are hovering just above the floor.
Step 5: As you inhale, return to starting position.
Step 6: Repeat movement on using the opposite hand and leg, this is 1 rep
Step 7: Repeat for 1 minute, this is one rep.
Step 8: Complete 3 reps.
The Glute Bridge
Hip flexibility is vital to keeping your core strong and engaged and that is exactly what the Glute Bridge will help you do.
Step 1: Lay flat on your back with your knees bent and feet flat on the ground. Be sure to keep your arms at your side with your palms facing down.
Step 2: Life your hips off the ground until your knees, hips and shoulders for a straight line. Be sure to squeeze your glutes hard and engage your abs by drawing your belly button into your spine.
Step 3: Hold the bridged position of 15 seconds and then lower.
Step 4: Repeat for 1 minute, this is one rep.
Step 5: Complete 3 reps.
If this variation of the Glute Bridge is to easy try extending out one leg with each bridge causing you to balance on a single foot.
The Press Up
A big part of keeping your back pain free revolves around keep the tendons and muscles lose and that is exactly what the press up will help you do.
Step 1: Lay face down with your elbows flexed and your palms flat on the floor.
Step 2: Press up your upper body slowly while keeping your pelvis flat, hold at the top for 15 seconds.
Step 3: Lower back to resting position.
Step 4: Repeat for 1 minute, this is one rep.
Step 5: Complete 3 reps.
Childs Pose
Allowing your spine to elongate keeps your discs free from bulges and herniations child’s pose is a comfortable position that will help elongate your spine and keep your discs moving freely.
Step 1: Begin on all fours, be sure to place padding on the floor if you have sensitive knees to avoid pain.
Step 2: Sit back into your feet and while leaving your hands palm down on the floor.
Step 3: Hold this position for 15 seconds.
Step 4: Slowly walk your hands to the left and hold for 15 seconds.
Step 5: Slowly walk your hands to the right and hold for 15 seconds.
Step 6: Return to the middle position, then repeat entire exercise for 1 minute, this is one rep.
Step 7: Complete 2 reps.
Back pain is not something any of us want to deal with and with a little effort we can begin to chip away at the likelihood of us experiencing that pain. By completing this simple routine 3 times per week you will not only tone your core, but you will be strengthening and loosening your spine in all the right ways.
If your back pain persists don’t wait be sure to contact the team at Michigan Sports and Spine Center today to schedule a consultation.