An active lifestyle with the right exercises is an integral part of preventing or healing chronic back pain. A routine that incorporates extension, flexion, and the rotation of the lumbar spine maintains the good shape and health of the spine, thus kicking pain symptoms away. Here are some examples of gentle exercises that can improve the overall condition of your spine.
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Knee to chest stretch Used to stretch the hip and lower back (lumbar spine), this stretch can also relieve pressure on the spinal nerves. Lie on your back, gently pull one knee toward your chest and hold for 10 seconds. Switch legs and pull your other knee and hold for 10 seconds. Repeat 3 to 5 times on each leg.
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Hamstring stretch This stretch prevents the tightening of the hamstrings which can be one of the sources of lower back pain. This exercise decreases the tension in the back of the leg and lower back. Start on your back and as you keep your legs as straight as possible, pull it up until a comfortable stretch is felt. Use a towel to kelp you pull the leg, and hold to 10 to 20 seconds. Repeat on the other leg, and 3 times on each side.
Dr. Karl Jawhari is the founder of Core Integrative Health and Dallas Spine and Disc, which bring solutions to the thousands of Americans who have been told that they must live with their chronic pain. For conditions ranging from arthritis, back pain, bulging discs, facet syndrome, herniated discs, inflammation, migraines, neck pain, neuropathies, post-surgical recovery, sciatica, stenosis, and whiplash, Dr. Jawhari’s team of doctors help patients return to a functioning, pain-free physical state. For more articles like this, visit this page.
