If you are like most people, at one time or another, you have experienced lower-back pain. It is not only uncomfortable; it can affect your work and home lives. But some simple exercises can help to relieve your pain.
Statistics reveal that 80 percent of Americans will suffer from back pain at some point in their lives. In fact, chronic back pain is the second leading cause of disability diagnosis in the United States. But by implementing rehabilitative exercises, stretching and strengthening, lower-back pain can be significantly reduced and even eliminated, in some cases.
There are several benefits to maintaining a strong and flexible back. Doing so:
- Improves posture and spinal stability
- Improves balance
- Builds lean muscle
- Reduces back pain
To achieve and maintain a flexible and robust back there are a number of exercises that we do here in our office. Two of our favorites are “swimmer kicks” and “bird dog.”
In the swimmer kick, we start on our bellies with our legs and arms outstretched. We then raise our arms and legs to form a “banana” shape while flexing our buttocks. Holding this position for 30 seconds, we start to make small kicks with our legs and arms. We complete 50 repetitions of the kicks.
To execute the bird dog, start from the top of a push-up with your hands underneath your shoulders (a plank position) and your legs strong and core tight. Extend your right arm forward as you lift your left foot off the ground. Then, return to planks and extend your left arm forward and lift your right foot up. Then, return to plank. Alternate back and forth between sides for one minute. Rest, and then repeat two times.
Other great exercises include the arch hold, the forearm plank, squat, bent row and deadlift.
In addition, there are some beneficial back stretches that should be. These include the seated forward fold, head to knee forward fold, cat and cow, seated crossed leg forward fold, the eye of the needle, and reclined spinal twist.
As with all exercise regimens, start slow and build up to a healthy workout. Start with one or two back strengthening exercise and work up from a low rep count. And always be cognizant of pain when exercising.
Including these exercises and stretches into your workout regimen will help to both strengthen your back and eliminate back pain, freeing you from the limitations that chronic back pain can place on your life.
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To learn more about exercises that can eliminate and reduce chronic back pain, “like” our Facebook Page and schedule an appointment with Dr. Barbee of Seaside Spine, Destin by calling (850) 460-2362 TODAY.