Physical Therapy for Back Pain: Realign Your Spine
March 4th, 2019
Plenty of people sit all day, working at computer desks or browsing through their favorite websites on the couch. Others engage in intense workouts lifting weights. What do they all have in common? The answer is back pain. Sore necks and aching spines can hinder relaxation when the day is over. Why not treat yourself to some physical therapy for back pain to keep the aches away?
Physical therapy can be expensive, and you may have to book appointments weeks in advance. Save the credit card payments and consider some physical therapy for back pain at home instead. Check out the following simple exercises; they will help you relieve tired muscles and have you feeling more relaxed. That way, you can enjoy your evenings away from work.
Keep in mind that the majority of these routines will involve stretches to help keep the back muscles as limber as possible. Avoid high-impact exercises if you're experiencing back pain as that may only make it worse.
Trunk rotation: we're not talking elephants here. Your trunk is also known as your torso. This stretch will help to relax the tense muscles on your sides and add some mobility to the rest of your back. Lying flat on the floor, bend your knees together and lay your arms out flat. Swiveling just your hips, lean your bent knees to the right until your right knee is touching the ground. Hold for a count of ten and rotate your knees to the left side. Repeat.
You can intensify this stretch even further. If your knees are on the right, grab your left knee with your right hand and gently pull the knee higher to your chest. Repeat on the other side, clutching your right knee with your left hand.
Prayer stretch: this is an excellent way to stretch out all the kinks in your back and realign the discs between your vertebrae that could have shifted out of place from slumping over at your desk all day. Kneel on the floor and sit back on the heels of your feet. Straighten your arms over your head and bend at the waist until your hands touch the floor as far as you can reach them. Hold this stretch for about a minute and then sit back up.
Cat-Camel stretch: this one sounds kind of weird but will prove helpful in alleviating any pains around the middle of your back. You need to get down on your hands and knees. Arch your back up, and towards the ceiling like you're a camel with a hump. Hold for a count of fifteen and then arch your back down to the floor, similar to a stretching cat. Hold for a count of fifteen and then repeat about five to ten times.
Cobra stretch: this stretch works on the lower back muscles and abdominals. Lie on your belly and extend your legs; bend your elbows to support your upper body. Slowly straighten your elbows, pushing up your upper body. Maintain your pelvis and legs on the floor. Hold for a count of ten then relax. Repeat about five to seven times.
In addition to these helpful exercises to alleviate back pain, treat yourself to some hot soaks or ask a friend to provide you with a back massage to whittle away any lingering soreness. Treat your spine right with some physical therapy for back pain, and your spine will thank you by keeping you tall and robust.