Exercise tips to improve your chronic back pain
Are you tired of constantly dealing with back issues? If yes, then try out these simple fitness tips to help get rid of your overly tired body.
According to the NIH, about 8 out of 10 people experience back pain sometime in their lives. In the United States alone, more than 40 million people suffer from chronic back pain. Back pain can cause severe discomfort and even disability.
You can keep preventing or at least lessen your back-aches through regular exercise. This post provides you with some simple exercises that you can do without much of a hassle and even from the comfort of your own home.
Simple Exercises That Can Help You Relieve Your Back Pain
Experts recommend several options for reducing back pain. There are many effective exercises available and can provide quick relief from lower back pain as well as hamstring tightness. These exercises don’t require any special equipment, yet they will strengthen muscles and increase flexibility. Static exercises involve performing movements that do not require full mobility or limb movement, such as shoulder shrugs or upper body curls. Dynamic moves keep the joints in motion and require total body movement, like squats or lunges done with resistance bands. For example:
Standing on one leg
Stand straight and put both feet flat on the floor. Hold the opposite hand on top of your head. Now bend forward slowly until your chest touches the floor. Keep bending further until your back bends completely. Then slowly return to standing position. Repeat this exercise 10 times. Do it every day and see the results.
Sit comfortably on the ground with your knees bent. Place the other hand on the knee. Slowly squat down as far as possible without hurting yourself. Come back up by pushing off with your hands and legs. Repeat this exercise 10 to 15 times each day.
Lie flat on your stomach on the bed. Raise your hips towards ceiling. Bend your arms and place them across your face. Raise your legs behind you and hold onto the sides of the bed. Lift your chin towards the ceiling. Stretch your neck and look upwards. Do this exercise for 10 minutes. Take breaks if necessary.
Sitting in a chair, raise your upper body as high as possible. Hold this position for 5 seconds. Lower your body slowly and repeat 10 times.
If you are having difficulty doing these exercises because of your back injury, consult your doctor before starting them.
Why Exercise Is Important To Reduce Back Pain?
Exercise is important for helping you maintain good posture and muscle tone in your back. Exercising regularly helps to improve the flow of blood through your body, which gives better oxygen supply to cells and nutrients throughout your entire body, which makes you feel healthier.
How can Chiropractor help eliminate the chronic back pain?
As a patient of chiropractic care, the best results can be achieved when you regularly see a physical therapist. Chiropractors are trained professionals who use spinal manual adjustments (spinal manipulation) to treat musculoskeletal disorders and injuries. In addition, they use heat and electrical stimulation that are applied to the spine to promote healing.
Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care in North York. We offer many services from chiropractic adjustments, orthotics consolations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!