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Do you suffer
from back pain or know someone who does? Back pain therapy
exercise is the key to rehabilitating an injured or chronic
low back problem. If you’ve recently suffered an injury, by all means seeks
professional advice from you doctor before beginning a program.
And while back pain therapy exercise is a safe and effective
way to increase mobility, as well as decrease pain, it’s
always best to seek a professional’s opinion prior to beginning
a program to ensure you are not in an at-risk category.
Back pain therapy exercise
increases strength in the lumbar area of the back, ultimately
returning a person to a normal state of being, or as close
to one as possible for that individual. If more of the population
performed this on a regular basis, we would certainly see a
decrease in yearly medical expenses—both
on an individual basis as well as a nationwide one. And one of
the best things about back pain therapy exercise, is that if
can be performed almost anywhere without any specialized equipment.
You should begin your back pain therapy exercise by warming
up your body in order to get your blood flowing. This can be
performed by walking or riding a stationary bike for five to
ten minutes. After completing that, lie on your back, on the
floor, and bring your knees up to your chest. You can either
hold your knees in position with your hands, or wrap your arms
around your legs, hugging them to your chest. Hold this stretch
30 seconds, release, then perform the stretch a second time.
The next part of your back
pain therapy exercise program requires you to lie down on your back and move both your hips
and knees into a 90 degree angle with your shoulder blades
intact with the floor. Rotate your lower body to the right, moving
your knees towards the floor. This is my favorite part because
the stretch feels so good! Now perform the same thing on the
other side.
Now that you’ve completed your stretching portion of your
exercises, you are ready for your final exercise. I call this
the low back swim because it simulates a swimming motion. Turn
over on your stomach, while remaining down on the floor. Stretching
your arms overhead like superman. While keeping your arms and
legs straight, are gong to lift your right arm and left leg at
the same, moving them upwards towards the ceiling and pause for
one to two seconds. Bring them back to the starting position,
and perform the same thing with your left arm and right leg,
alternating back and forth. You will see that this part of the
back pain therapy exercise is similar to a swimming motion.
You should build up to three sets of
10 repetitions, with one to two minutes of rest in between,
or longer if you need it. After this portion of your exercise
is complete, go back to the two stretches you performed at
the beginning and repeat them. This back pain therapy exercise
sequence can be performed three times a week, with a day of
rest in between, for optimum back health.
©Melissa Allen, Optimum Condition. Melissa Allen, CPT,
BS, is a certified personal trainer, writer and consultant, as
well as the owner of Optimum Condition—Mobile Personal
Training & Exercise Therapy. To request a complimentary consultation
or to sign up for our monthly newsletter, please visit our webpage
at http://www.OptimumCondition.com/contact.html
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