Reduce and Prevent Back Pain with These Exercise
Nearly everyone will experience back pain at some point in their lives. Your back is your biggest supporter, and with so much to do it can hurt. There are things you can do to head off back pain at the pass, however. Here are some tips from your west Los Angeles chiropractor that will help to keep your back strong and pain free!
Stretch It Out
Flexibility will help you not only to avoid pain and potential injury, but to feel better too. When you improve your range of motion you improve your function too. Tight hamstrings are a bit contributor to lower back pain, so one of the stretches you can try to relieve this is the standing hamstring stretch. Simply stand and slowly bend forward at the waist without bending your knees. If you can’t touch your toes don’t sweat it too much, you’ll get there eventually! The most important thing here is to bend until you feel the stretch and then hold it. If you want some other stretches to try, talk to your chiropractor in Los Angeles today.
Yoga is referred to as dynamic stretching. The great thing about yoga, though, is that it not only helps to stretch out your muscles, it also incorporates strength and balance exercises – and that has great benefits for your body too! Many yoga poses help to strengthen the muscles in the back and the core, or abdominal muscles. Strong abdominal muscles will help to reduce back pain and lower the chance of back injury too. Try a little yoga at home with the child’s pose. It will help you to relax while you stretch out your back and it’s simple to do any time. All you do is sit with your buttocks on your heels with your knees hip-distance apart. Bend forward and lower your chest to your thighs as you reach your arms forward. Hold this for about 30 to 60 seconds, breathing the whole time. Feels great!
Strength training is helpful for back pain because it helps to stabilize your body. When your body is stable then it can better support the lower back and pelvis and that will lead to less back pain. An example of this type of exercise is the squat. All you need to do is stand with your feet hip distance apart as your bend your knees. Shift your hips back like you’re sitting in a chair and lift your arms straight out in front of you. Hold it for a moment then slowly rise back up to your start position. Do this 10 or 15 times. If you would like some other information about strength training, ask your west Los Angeles chiropractor.
Pilates is another back pain buster! This is because the movements in Pilates help to strengthen your back and core muscles in the same way that yoga does. It also helps to give your flexibility a boost and that will help to keep your back healthier too. Pelvic tilts are a classic Pilates move and they help to strengthen your core. Just lie on your back with your knees bend and your feet flat on the floor. Now tighten your stomach by contracting in as though you are preparing for a punch. At this point you’ll feel your back pressing into the floor as your hips and pelvis rock back and forth. Hold for 10 seconds while you breathe in and out smoothly and repeat 8 to 12 times.
If you have any questions about exercises you can do keep back pain at bay or to improve existing pain, talk to your chiropractor in Los Angeles, California today!