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Back Pain Relief

 

What can I do for relief 
when I've hurt my lower back?

The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.

 

 

Back Exercises 

Exercise can be the key to recovery from back pain, as well as a good prevention against future pain. 

 

Follow These Simple
Exercise Rules 

Consult your doctor before starting any exercise program.

Do each exercise SLOWLY.

Stretch only as far as is comfortable.

If any of these stretches cause pain.


                         
STOP IMMEDIATELY!

 

The Right Way To Stretch

Slow and relaxed.

DO NOT BOUNCE.

Stretch to the point of "MILD TENSION". 

Hold each stretch for about 15-20 seconds.

BREATHE slowly and naturally. 

 

 

Benefits of Strong Stomach 
and Back Muscles

Strong stomach and back muscles help protect your back! 

*     Reduce the likelihood of back pain episodes

*     Provide protection against injury

*     Help to avoid back surgery in some cases

*     Facilitate healing after a back injury


 

Chair Lean Forward

Slowly lean forward to stretch
Keep your head down and your neck relaxed
Hold 10 - 20 seconds
Use your hands to push yourself upright

Repeat 3 times.


Cat Stretch

Get down on your hands and knees. 
Arch your upper back upwards.
Contract your stomach muscles, and let your head drop. 
Hold for 5 seconds. 

Raise your head and let your back drop back down.
Avoid pushing your pelvis forward to create a swayback. 

Hold for 5-15 seconds. 
Start again.

Repeat 3 times.

 

Single Knee To Chest

Lie flat on your back with your legs straight out.
Place your hands on your LEFT knee
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.

Place your hands on your RIGHT knee
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.

Repeat 3 times on each side.



Both Knees To Chest

Lie down on your back.
Pull both knees in to your chest.
Hold 5-10 seconds.
Lower your legs to the floor.
Relax.

Repeat 3 times.

 

Half Sit Up

Lie on your back with your knees bent and your feet
flat on the floor.
Tuck your chin to your chest. 
Slowly raise your shoulders off the ground.

Reach with both hands toward your knees.
Hold for 3-5 seconds.
Breathe naturally.

Slowly lean back onto the floor.
Relax.

Repeat 3 times  

   

Mid Back Stretch

Stand with hands on hips, feet apart.
Slowly twist to the RIGHT at the waist.
Look over your shoulder as far as you can.
Hold 3-5 seconds.
Breathe normally.

Slowly twist to the LEFT at the waist.
Look over your shoulder as far as you can.
Hold 3-5 seconds.
Breathe normally.

Repeat 3 times in each direction

 

     

Lunge

Stand with LEFT leg in front of the right leg.
Bend knees slowly, sinking into a lunge.
 
Keep your back straight.
Keep your LEFT knee directly above your LEFT foot. 

Reverse legs.
Stand with RIGHT leg in front of the left leg.
Bend knees slowly, sinking into a lunge.
 
Keep your back straight.
Keep your RIGHT knee directly above your RIGHT foot. 

Repeat 3 times on each side.


   

Tips For Preventing
Back Pain

*          Don't lift by bending over.  
Bend your hips and knees and squat.

*          Keep your back straight and hold the object close to your body.

*           Avoid twisting your body while lifting.

*           Push rather than pull when you move a heavy object

*           If you must sit at a desk or at the wheel of a car for long hours, take breaks and stretch.

*           Wear flat shoes or shoes with low heels.

*        Exercise regularly! 
(An inactive lifestyle contributes to low back pain.)
 

see also

The Thompson Maneuver 
Do-It-Yourself-Relief For Back pain

click on this link
 


   

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