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Guide to Lower Back Pain Exercises: Get Rid of Pain for Good!
Lower back pain exercises restore strength to your back muscles, leading to a gradual return to everyday activities. Your full recovery after surgery, injury, or chronic pain is dependent upon a steady lower back pain exercise plan.
Generally during early recovery, you may need to exercise about 10 to 20 minutes every day until you can gradually increase time exercising as you strengthen and stretch your muscles.
Using this lower back pain exercise guide, you can ease your suffering and improve your quality of life. Please take note: you should always confer with a trusted medical professional like those at Gulf Coast Rehabilitation and Wellness Center ((727) 541-2520 or http://gulfcoastrehab.us/) before pursuing any exercise regimen.
When performing aerobic exercise, you need to focus on keeping your spine in a neutral position while also keeping your abdominal muscles tight. This position will protect your lower back during aerobic exercise, and strengthen your back and abdominal muscles which will further reduce your lower back pain. Start with a stationary bike for 20 minutes or a treadmill.
Initial Lower Back Pain Exercises
Be gentle with your back. When you begin an exercise program, start with small movements and stretches like these:
· Ankle Pumps – While laying on your back, ensure the pelvis is tucked under and your back is not arched. Move one ankle up and down, repeating 10 times. Then do the other ankle.
· Heel Slides – While laying on your back, ensure your pelvis is tucked under and your back is not arched. Slowly bend and straighten your knee, repeating 10 times. Then do the other knee.
· Abdominal Contraction – Laying on your back, bend your knees and rest your hands on your stomach below your ribs. Tighten your abdominal muscles, focusing on squeezing your ribs down toward the floor. Do not hold your breath. Hold this position for 5 seconds, then release. Repeat 10 times.
· Wall Squats – Stand with your back leaning against a wall. Walk about a foot forward, while keeping your back against the wall. Tighten your abdominals and slowly bend both knees 45 degrees sliding down the wall and leaning on it for support. Hold this position for 5 seconds, then return to the upright position. Repeat 10 times.
· Heel Raises – Stand with your feet shoulder width apart. Slowly raise your heels up and down 10 times using a wall or chair for stability if you need.
Intermediate Lower Back Pain Exercises
· Single Knee to Chest Stretch – While laying on your back, bend both knees and ensure your back is not arched. Hold your thigh behind one knee and slowly bring the knee up to your chest. Do not lift your head or neck. Hold this position for 20 seconds, then relax. Repeat this move 5 times for each knee.
· Hamstring Stretch – While laying on your back, bend both knees and ensure your back is not arched. Hold one thigh behind the knee, and slowly straighten your leg toward the ceiling until you feel the back of your thigh muscle stretch. Hold this position for 20 seconds, then relax. Repeat this move 5 times for each leg.
Advanced Lower Back Pain Exercises
· Hip Flexor Stretch – While laying on your back near the edge of the bed, bring your knees up to your chest and hold them there. Slowly lower one leg down, keeping the knee bent and your back flat against the bed until you feel the top of your thigh stretch. Hold this position for 20 seconds, then relax. Repeat 5 times on each side.
· Piriformis Stretch – While laying on your back with both knees bent, cross one leg on top of the other. Use your hands to gently pull your knees to your chest. You should feel a stretch in your buttock/hip area. Hold this position for 20 seconds, then release. Repeat 5 times on each side.
Call Today for a Risk Free Consultation
Gulf Coast Rehabilitation and Wellness Center offers a complete risk free consultation and evaluation for men, women, and children. Our trained medical experts evaluate your health and customize a treatment plan using various methods to relieve lower back pain including massage by a licensed massage therapist and weight loss management. We believe in treating the whole person instead of just focusing in on one problem to achieve overall health and wellness.
Call (727) 541-2520 or visit http://gulfcoastrehab.us/ to schedule an appointment to discuss lower back pain exercises, an injury, chronic pain, or your general health.
What is Whiplash and Whiplash Associated Disorders (WAD)
Caused by Car Accidents?
A common car accident neck injury in Pinellas Park is whiplash and also whiplash associated disorder or WAD. To understand this condition and how it occurs, let’s first take a look at the make-up of the spine.
The spine is divided into three parts: the cervical spine (neck), thoracic spine (upper back), and lumbar spine (lower back). It is comprised of a chain of ligaments, discs, muscles, and bones. This chain extends from the base of the skull down to the tailbone.
Bones/vertebrae provide structural support. A disc sits between two vertebrae. Each vertebra has a facet joint on each side. Facet joints allow smooth motion for rotating and bending backward and forward. Ligaments and muscles surround the spinal column and provide support. Injury to any one of these structures can cause mild to extreme pain and is a common result of a car accident.
Causes of Chronic Neck Pain
The cervical spine or c-spine supports your head while protecting your nerves and spinal cord. The cervical structure is vital to your health and well-being.
After a car accident in Pinellas Park, you may suffer from strained muscles and/or ligaments, which can take up to 6 to 10 weeks to heal. More unfortunate car accident victims experience more serious car wreck neck injuries to the facet joint or disc, which can take several months to heal. Injuries left untreated can last a lifetime or cause other chronic health problems like degenerative disc disease.
The most common cause of neck pain following a car accident is facet joint pain either alone or in conjunction with disc pain. You feel pain to the right or left of the cervical spine. The neck may also be tender to the touch.
Chronic neck pain can also result from disc injury. Whiplash, or the sudden thrusting forward and back of the head as occurs during a vehicle collision, often damages the outer wall of the disc. The nerve endings in the outer wall signal pain. Without treatment, the disc can weaken over time and hurt under stress of normal daily activity like performing computer work. A damaged disc in the neck can also herniate out and pressure a nerve.
Neck muscles can become sore and hurt when overworking to protect injured discs, joints or the nerves of the neck. They may also ache due to another factor like poor posture, lack of exercise, and work habits.
Symptoms of Whiplash
Whiplash neck injuries cause a whole host of symptoms after a car accident in St. Pete or Pinellas Park. Whiplash Associated Disorders are other symptoms you can experience as a result of whiplash, including:
· Cervicogenic or neck-related headache
· Worse migraines (than prior to the car accident)
· Arm pain resulting from pressure on the nerve
· Referred pain between the shoulder blades
· Low back pain
· Difficulties with concentration or memory
· Mild brain injury
· Sleep disturbance
· Blurry vision
· Ringing in the ears
· Tingling in the face
Treatment for Whiplash
You should always seek treatment after a car accident, regardless of whether you experience any neck pain or not. It is possible for you to have a neck injury from a car wreck, but not feel pain for several weeks. An evaluation by a Tampa Bay chiropractor will help diagnose any injury. Treatment may include:
· X-ray imaging to diagnose fracture, instability, disc height, and bone spurs.
· Magnetic resonance imaging (MRI) scan can find disc herniation, disc injury or compression of a nerve or the spinal cord.
· Chiropractic spinal adjustments to realign the neck to its correct anatomical position.
· Massage therapy by a licensed therapist to relax strained muscles and relieve pain.
· Laser Therapy to reduce inflammation and pain.
· Rehabilitation exercises to strengthen muscles around the spine so they provide better support.
Call Us After A Car Accident
Gulf Coast Rehabilitation and Wellness Center offers a complete risk free neck pain evaluation for men, women, and children as well as car accident victims. Our trained medical professionals examine your health and customize a treatment plan using various methods to relieve neck pain in Pinellas Park, FL, including spinal adjustments, neck pain exercises, massage by a licensed massage therapist, and weight loss management. We believe in treating the whole person instead of just focusing in on one problem to achieve overall health and wellness.
Call (727) 541-2520 or visit http://gulfcoastrehab.us/ to schedule an appointment to discuss your whiplash, an injury, chronic pain, or your general health.