For most people, back pain is simply an unavoidable part of life. Back pain can result from simply being tall, any number of specific medical problems, such as scoliosis, and may also merely be part of the aging process. Luckily, there are plenty of exercises that can be repeated to decrease the severity and even the frequency of experiencing back pain for any reason. That’s why we’ve put together this list of back exercises that we recommend as both safe and an effective means for combating back pain.
Believe it or not, one of the most common places to focus on when trying to combat back pain is the pelvic/hip area. That’s why we recommend making these hip exercises part of your daily routine:
To start: Lie on your back and pull your feet in toward your buttocks as much as possible, so as to have your knees together and sticking up in the air. Flatten your lower back against the ground as much as possible by tightening abdomen and buttocks muscles and straightening your spine.
Begin: Raise hips up off the floor slowly, bringing your spine into a straight line with the knees and shoulders. Hold for 4 seconds, then slowly return to starting position.
Repeat: 5-7 times
To start: Lie down on your back, straighten spine against the surface much like in the Pelvic Lift exercise.
Begin: Contract abdominal and buttocks muscles slowly for 4 seconds. Slowly relax for another 4 seconds.
Repeat: 5-7 times
Thigh and Outer Hip Stretch
To start: Sit down with your right leg outstretched. Bring your left foot over your right leg, placing it next to your left knee on the outside. Place your hand on the outside of the left knee as well.
Begin: Push against the resistance created by your legs, straightening your back so as to look straight forward. Hold for 8 seconds.
Continue: Relax from the original position, pushing your left knee to the right, stretching the outer thigh.
Repeat: Perform these steps with both legs, then repeat the whole set 5-7 times.
As with any of these practices, you should consult with your doctor before making a regular habit of any of these exercises. These exercises are generally proven to work with most back conditions, but individual circumstances may result in an alternative recommendation from your Arlington chiropractor. If at any time you experience pain during these exercises, stop and check with your therapist again. These exercises are designed to be therapeutic, so they should not be causing pain.