Lower Back Pain Relief tips Miami Beach
How Can I Relieve My Lower Back Pain?
If you feel the lower back pain every time you bend over or stand up its time to see a Chiropractor in Miami Beach. If It's that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic back pain among adults.
Maybe you've been resting, hoping the back pain just needs time to heal. But most Doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.
A little movement can help relieve back pain, but only the right kind; avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always seek the recommendation of a Chiropractor before doing any heavy exertion for lower back pain.
With your Chiropractors approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.
No Toe Touches though
Fitness is often a great treatment for back pain, but some movements offer you little health benefit. Toe touches from a standing position can aggravate sciatica and other conditions by overstressing ligaments and spinal disks. Another cause for concern is the way standing toe touches can overstretch hamstrings and muscles in your lower back.
Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found. This is a stretch that benefits from the use of a towel or fitness band.
To perform a hamstring stretch, follow these steps:
- First, lie on your back with one knee bent.
- Next, thread a towel beneath the ball of the foot on the unbent leg.
- Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 15-30 seconds.
- For each leg, repeat 5 times.
The Bird dog
The Bird Dog is a fitness routine to ease low back pain. The bird dog is a great way to learn to stabilize the low back during movements of the arms and legs. Here's how it is done:
- To begin, get on your hands and knees.
- Tighten your abdominal muscles.
- With one leg, lift and extend it behind you while keeping your hips level.
- Hold that position for a full five seconds.
- Now switch to the other leg.
- For each leg, repeat eight to 12 times. For an added challenge, try lengthening the time you hold each lift.
- For each repetition, try lifting and extending your opposite arm in front of you.
- Don't allow your lower back muscles to sag.
- Stay in position—don't lift your arms or legs any higher than the low back position can maintain.
Here's another way to get your legs pumping as a treatment for low back pain symptoms. Follow these directions to perform a safe knee-to-chest workout.
- Lie on your back. Put your feet flat on the floor and bend your knees.
- Draw your right knee up to your chest. Keep the left foot flat against the floor.
- Hold for 15-30 seconds. Meanwhile, be sure to keep your lower back flat on the floor.
- Next, lower your right knee. Repeat the routine with the left leg.
- For each leg, perform knee-to-chest two to four times.
Before back pain has you writhing on the floor with the usual symptoms, try lying on your back for some pelvic tilts. This workout is designed to strengthen your pelvis, which often works in concert with the core muscles along your spine. Making sure your abdomen can pull its fair share means your spine pain will have one less possible cause.
- Lie with your back and upper body on the floor with your knees bent. Keep your feet flat on the floor.
- Pull in your stomach. Imagining your belly button is being pulled toward your backbone—this helps keep your stomach tight. Doing this, you will notice your hips rocking back as your back and spine press into the floor.
- Hold this movement for 10 seconds, allowing your breath to smoothly enter and exit your chest.
- Repeat your pelvic tilts eight to 12 times
Bridging offers so much for the symptoms of back pain. This exercise helps strengthen various supporting players for your back like the hamstrings, glutes, transverse abdominis, abdomen and hips. It also works directly to strengthen the lower back. Follow these steps to assure a safe and rewarding bridge workout:
- Lie with your back to the floor, knees bent with only your heels touching the floor.
- Dig your heels into the floor. Squeeze down on your glutes. Lift your hips up until your shoulders, hips, and knees make a single, straight line.
- Hold this position for about six seconds.
- Slowly bring your hips back to the floor and give yourself about 10 seconds of rest.
- Repeat bridges eight to 12 times
There are a couple of things to remember when bridging. First, try not to arch your lower back while your hips are moving upward. Next, avoid overarching. You can do that by keeping your abdomen tight both before and throughout the lift.
To get a better visual for lower back pain relief here is a helpful video below.