4 things you MUST do to manage low back pain

Unfortunately almost everyone reading this will have experienced at least 1 episode of severe back pain at some point in their life. And as you may have read in our previous blog "Should you be scared of back pain?" you would know that you need to get ice on your painful area and get moving as much as you can.

However, there are also a number of gentle stretches and exercises you can do that will help decrease your pain and speed up your recovery process.

1. Sphinx Stretch

Start lying face down on the ground or your bed, then push up on your hands but keep your hips on the ground. Hold this position for 5 seconds then relax back down on your stomach for 20 seconds. Repeat 10 times.

2. Knees To Chest

Lie on your back and tuck both knees to your chest like you're rolling up in a ball but try and keep your head on the ground, don't lift it up. Hold for 20 seconds then let your legs relax. Repeat 10 times.

3. Cat Camel

Start on your hands and knees. Arch your back up slowly and hold for 5 seconds, then sink your stomach towards the ground and hold for 5 seconds. Repeat this 5 times.

4. 90/90 Position

The other thing you can do that will get you a LOT of back pain relief is to lie in the 90/90 position where you're flat on your back with your feet up on a chair. You can sleep in a similar position with pillows tucked under your knees. This position puts the least amount of force on your low back of any other position like standing or sitting.

Watch out for our video on our you tube channel where we demonstrate each of these exercises.

And if you have any further questions, or feel like you need to try a Chiropractor for relief please reach out to us at (402)593-9930 or go to our website.

Comments

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