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Page 24 Chronic Back Pain and Stretching Telephone 966 765 686
A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
Article supplied by Kevin Thornton,
When done in a
controlled, gradual, and progressive manner, active back exercises distribute nutients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy. Consequently, a regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain, and reduce the severity and duration of possible future episodes of low back pain.
Depending upon the patient’s specific diagnosis and level of pain, the back pain exercises and rehabilitation programmes will be very different, so it is important for patients to seek advice from his/ her local G.P. or physical therapist to develop an individualised programme of back exercises and to provide instruction on using the correct form and technique.
To be effective, a patient’s programme of back exercises should be comprehensive, working the whole body even if it targets the back. A balanced workout of back exercises should include a combination of stretching, strengthening, and low-impact aerobic conditioning, almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine.
The spinal column and its contiguous muscles, ligaments, and tendons are all designed to move, and limitations in this motion can make back pain worse.
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort. Just take a look at your pets and they will demonstrate to you what they do each day after they get out of their beds - they STRETCH. It is instinctive for them to do this; they know the importance of stretching all their muscle groups before they start their day.
Back Flexion Exercise Lying on your back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.
Knee to Chest Stretch Lying on your back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest.
Hip Stretch While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.
Patients with ongoing back pain
may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.
This article is for information purposes ONLY and should not be used as a diagnostic tool. Always consult with your medial adviser or G.P. on all medical matters. Should you require any further information, have any other question that you may want answered or would prefer a one to one FREE consultation then please contact Kevin 966 765 686 or 605 306 129 or email him on
physicaltherapyclinic@yahoo.com or
sitam66@yahoo.co.uk.
Female Focus
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