The
best way to prevent injury is by having strong, flexible muscles
and joints which resist strain and injury. With some simple cases
of back pain, certain exercises can help relieve some pain episodes.
Remember, never do any exercise that causes increased pain.
Start
by lying on your stomach. Begin to raise your upper body
slowly, while keeping your pelvis flat to the floor.
Try to create an arch in your low back. Go up only as
far as you can without discomfort. Work up to the position
shown here, also known in Yoga as the Sphinx position.
Start
by lying on your stomach with face down. Raise your shoulders
and hold yourself up with your arms extended in front
of you. Hold for 30 seconds, then return to starting
position. Repeat exercise ten times.
This
exercise can be done at work or any other place where
doing a press up on the floor is practical. Start with
hands on low back. Slowly arch backward as far as you
can without discomfort. Hold only for three seconds,
and return to starting position. Repeat five times.
Start
on all fours. Create an arch in your low back by lowering
your abdomen toward the ground, while at the same time
raising your head. Hold for 30 seconds. Go back to starting
position. Repeat exercise 20 times.
Start
with both legs and heals together flat on the ground.
Raise your right knee upward and pull it toward your
chest with your hands. Hold for 30 seconds, then return
to starting position. Repeat with other leg. Do ten repetitions
with each leg, alternating between right and left leg.
Lie
down with your right knee up, and both arms stretching
outward at 45 degree angles away from your body. Slowly
let your right knee fall across your body to the ground.
Keep your shoulders as flat as possible. Hold for 30
seconds. Return to starting position. Raise your left
knee and let it fall across your body to the right side.
Hold for 30 seconds. Return to starting position. Do
the exercise ten times, alternating knees.
This
exercise can be done at work, or during recreational
activities such as golf, because it can relieve back
pain without requiring you to lay down on the floor for
the standard piriformis stretch. To help you maintain
your balance, you can lean against a wall or tree. Start
by raising your knee in front of you. Slowly swing your
knee across your body and hold for ten seconds. Repeat
with other knee.
Start
on your knees with hands across abdomen. Slowly lean
forward and let your body curl forward, keeping your
head off the ground. Hold for 30 seconds. Repeat several
times.
Start
on your knees. Slowly lean forward and let your hands
stretch outward and forward. Be sure to keep your head
off the ground. Hold for 30 seconds. Repeat several times.
Start
by standing straight up. Cross your arms across your
chest. Slowly bend over, allowing the weight of your
upper body to stretch your back. Relax as you stretch
both your back and the back of your legs. Hold for ten
seconds. Return to stand up position. Repeat exercise
20 times.
Start
in a sitting position with legs extended and feet together.
With your hands flat against the ground, slowly extend
forward as far as you can comfortably. Hold for 30 seconds
and relax. Repeat stretch ten times.
This
exercise is more difficult than it looks. Start on all
fours. Raise your right leg backward, and raise your
left arm up reaching in front of you. Hold for ten seconds.
Go back to starting position. Repeat position with left
leg and right arm. Do the exercise ten times alternating
legs/arms.
This
is an advanced yoga position called "the plow." It should
be attempted ONLY after you are pain free and have mastered
the simple back stretches involving extension and flexion.
Start by lying on your back. Slowly raise both legs back
over your head, using your outstretched arms to balance.
Hold for 30 seconds and go back to starting position.
Repeat ten times.
Start
by lying on your stomach. Begin to raise your upper body
slowly, while keeping your pelvis flat to the floor.
Try to create an arch in your low back. Go up only as
far as you can without discomfort. Work up to the top
position also known in Yoga as the Sphinx position. Then
over several days, move on to the final position, with
arms straight.
NOTE:
We recognize that people will diagnose and treat themselves. We
have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your
long-term recovery, and injury prevention. In some cases, exercise
may be inappropriate. Remember that if you diagnose or treat yourself,
you assume the responsibility for your actions. You should never
do any exercise that causes increased pain. You should never do
any exercise that places body weight on a weakened or injured limb
or back.
Need
more information on back and neck pain? Click the above link to view resource books on spine problems. Find out what causes
back pain, what causes neck pain, and when to see the doctor.
Treating back and neck pain sufferers from across Ventura County, including patients from City of Thousand Oaks, Westlake Village, Ventura, Camarillo and Ojai.
