2 .
Apply ice to the sore area of the back: 30 minutes ON.
30 minutes OFF. 30 minutes ON.
Chiropractic
physicians are strongly encountering back pain
sufferers to continue with a low back or neck
exercise program - for the rest of their life.
That's because once a person has a back pain
attack, they are four times as likely to have
a recurrence. Being a past victim of
back pain, the individual needs to work extra
hard to prevent future recurrences. A
periodic appointment with a chiropractic
physician is also appropriate to make sure
your spine has proper biomechanical function
and alignment thereby maintaining normal
motion of the spine and normal flexibility.
A
home exercise program can often be customized
for your specific back problem. These
exercises can often be performed in your
living room floor while watching TV.
Other stretching exercises can be performed
throughout the day to increase your spinal
flexibility. Just as a person with a
heart problem needs to watch cholesterol,
diet, and exercise, a person with a back
problem needs to keep the back flexible and
strong. When posted with a lifting task,
this same person needs to use proper body
mechanics, or get assistance if the object is
too heavy and poses excessive risk of
re-injury.
PRESS UP:
While
on your stomach, raise up using your arms, to
press up and back as far as possible.
Remember to relax your back as you press up.
Hold for 10 seconds.
LUMBAR
ROTATION
Lie
flat on back with shoulders on floor and knees
bent. Slowly lower knees together to one
side, hold for 10 seconds and repeat to other
side. (For a more difficult version,
extend one leg parallel to the floor while
leaving your top leg bent, and move your arms
in the opposite direction as shown here.)
ROTATIONAL
CURL:
Keep
knees together. Raise left shoulder
toward right knee. Then raise right
shoulder toward left knee.
WHEN
TO SEE A CHIROPRACTOR
If
your back hurts worse with a specific
exercise, stop doing it. If after three
days your condition hasn't improved, play it
safe and see a chiropractic spine specialist.
Or call your family physician for free advice.
For instance, anyone experiencing weakness or
pain into the leg or arm, or loss of bladder
control, one should see a chiropractic spine
specialist immediately or their family
physician.
Disclaimer:
Your chiropractor is the best person to direct you in
which exercises you should be doing for your
particular condition. If you are having pain, please
contact your Doctor of Chiropractic before attempting
any exercises.
These exercises can be recommended by your doctor of
chiropractic, depending on the nature of your problem.
If you are experiencing pain, or a chronic problem,
please contact the office, or your doctor of
chiropractic.
Chiropractic
physicians are strongly encountering back pain
sufferers to continue with a low back or neck
exercise program - for the rest of their life.
That's because once a person has a back pain
attack, they are four times as likely to have
a recurrence. Being a past victim of
back pain, the individual needs to work extra
hard to prevent future recurrences. A
periodic appointment with a chiropractic
physician is also appropriate to make sure
your spine has proper biomechanical function
and alignment thereby maintaining normal
motion of the spine and normal flexibility.
