There are different kinds of back issues we often take for granted until they become severe and annoying. If you’re someone who spends a lot of time in your seat, you must probably be suffering from tension in your back that starts from your nape down to the middle of your back, or up to […]
There are different kinds of back issues we often take for granted until they become severe and annoying. If you’re someone who spends a lot of time in your seat, you must probably be suffering from tension in your back that starts from your nape down to the middle of your back, or up to your head, which converts tension into a headache.
According to a fitness therapy expert, Jill Miller, ERYT, “For every inch your head inclines forward, you add 10 pounds of weight for your body to carry. Your spine becomes like a fishing rod with a giant tuna hooked at the end of the line—but that tuna is your head.”
On the other hand, we tend to overdo our workout and exercises for back pain until we hurt not just our knees, but also major parts of our backs, including the shoulders. Addressing back problems vary on the causes and severity of the pain. Chronic back pain cannot be simply cured by taking non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or acetaminophen because they have bad effects to your kidneys and liver. Other than that, they don’t treat the problem; they just reduce or eradicate the pain. Instead, you may want to strengthen your back muscles with these 4 exercises for back pain.
1. Thoracic Rolling Pin Exercises for back pain.
This a pre-rehab exercises for back pain that was co-developed by Miller and is considered be a very effective recovery and performance-boosting exercise. What you need to do is take 2 old tennis balls and position them on the top of your shoulder blades as you lie on your back. Next, interlace your fingers behind your head and slowly bring your chin to your chest. Move your pelvis up and off the floor so as to have your upper back rest into the balls. Edge the balls gradually up and down your spine as you roll. You can do this exercise for 2 minutes. According to Miller, you need to maintain at least 90 seconds of continuous pressure if you need to loosen up your fascia. This is by far the most popular workout among tons of exercises for back pain.
2. Exercises for back pain: the Butt Muscles.
That big bony lump on each side of your thigh is called Piriformis. It’s a thin, pear-shaped muscle connecting the frontal sacrum to your greater trochanter. It’s one of the 6 stabilizing muscles that help us walk and maintain balance as we use our hips and thighs. However, too much physical activity like climbing the stairs, running, or sitting for a prolonged period of time can cause the Pirifomis to inflame. When this happens, you will feel numbness or tingling in your glutes that goes down to your leg, or up into your back.
One of the best exercises for back pain relating to this problem is the one that involves your butt muscles. To begin with it, lie on your back with knees bent and feet flat on the floor. Using the same tennis ball, put them on both sides of your sacrum and allow your knees to open into a butterfly position. Take a deep breath, or inhale, as you sturdily contract your buttock muscles. Hold your breath as you move 4 times and then exhale and allow the balls to nestle deeper into your buttocks. You may repeat this exercise for six to eight times. Finally, take the right ball out and put your right foot flat on the floor. Lean over into the left ball; roll it from the sacrum across and toward the other side of the hip. You may do this for 90 seconds and then repeat on the other side.
3. Shoulder Flossing Exercises for back pain.
Subjecting your shoulder through a full range of motion may cause tension in your shoulder blades. Some of the activities that will put the shoulder rotators into full swing include chopping woods, fly-fishing and cross-country skiing. When you feel tension from your shoulder down to your elbow and shoulder blades, do this shoulder flossing exercise to relieve you from the pain and strengthen your rotator cuff. To begin with these exercises for back pain you have to hold a strap or belt between your hands, at least 3 feet apart. Raise your hands over your head. Steer your left arm at your back until both shoulders are deeply stretched. Keep the right arm held high in the air, and move the left arm back behind you until you feel a deep stretch in both shoulders while the right hand is held up high in the air. Gradually alternate moving your arms so that both shoulders are carefully flossed. Work on each shoulder for 90 seconds and do 8 rounds of this exercise.
Aude is an ex corporate Lawyer with a passion for health, self development and independence which lead her to give up her former career to help others through health.
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