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4 Stretches to Prevent Back Pain

Foundation #2 is all about proper nervous system movement and function. The better your spinal column is moving the better you will be functioning. When we get into static positions at work or play for 4-8 hours a day this is called micro trauma. Micro-trauma is the build up of many small injuries to the body over an extended period of time. Micro trauma can add up to a dull annoyance that hurts some of the time or it can be debilitating. To prevent this type of pain you must move frequently. If you look at your spine, it is composed of 24 vertebrae with the sacrum at the bottom and Skull at the top. Each of these vertebrae have a liquid filled sac between them called a disc, the combination of the disc at the vertebrae makes up a joint complex. When the spine does not get proper, frequent movement then problems begin. Think about the way you are sitting right now. How do you feel? Are you hunched over the phone or are you slouched? Do you notice pain or fatigue? The solution to preventing back pain is to give your body what it craves: proper frequent movement. Movement ensures that the disc does not retain toxins and also receives proper nutrients. When you do not move properly, the disc essentially is starved and becomes a toxic environment. The current norm for most of us is to get up from a sleeping position that may have not been optimal for the well-being of our body (ie. sleeping face down). Rush through getting ready, barely eat breakfast and jump in our car for a commute that sees us begin our sitting odyssey from pretty much hour one. Commuting in addition to working at a desk will put us in a sitting position for almost 10-12 hours a day. We will get up to eat lunch, drink water or use the restroom. We need to incorporate some different movements into our daily routines during work. 4 Simple Exercises to Increase mobility in the Back The good news is that we can incorporate a few simple exercises into our daily routines to prevent back pain from showing up. If any of these exercises cause you pain please stop. When doing these exercises the point is get started by adding mobility into your spine. Less is more. You can certainly hold the exercises for longer as you increase flexibility. Start by doing a couple or all five and then branch out as you feel more comfortable. It is important to slowly add these exercises into your routine not try to do too much too soon. Above all listen to your body. Exercise 11. Begin by laying on your back with your knees bent to 45 degrees and your feet on the floor.2. Squeeze your buttocks together while lifting your back off of the floor. Hold for 10-15 seconds. 3. Do this sequence 3x for a set and then move on to the next exercise. Less is more here. Exercise 2 (One Knee to Chest at a time)1. Begin by laying on your back with knees bent to 45 degrees. 2. Bring one leg up toward your chest and hold for 10-15 seconds. 3. Do each side 3x and then move to the next exercise.Exercise 3 (Knees to Chest)1. Begin by laying on your back with knees bent at 45 degrees. 2. Bring BOTH knees up your chest and hold that position for 10-15 seconds.3. Do this 3x then move on to the next exercise.Exercise 4 (Cobra pose)1. Begin by laying face down on the floor with your legs extended behind you with the tops of your feet resting on the mat. 2. Put your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows in to the sides of your body. 3. Press down through the tops of your feet and your pubic bone. 4. Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor. 5. Draw your shoulders back and your heart forward, but do not crunch your neck. 6. Straighten your arms slowly, lifting your chest off the floor. Press the tops your thighs down firmly into the floor. This is the beginner phase of Cobra.7. Avoid straining and only push yourself as your body allows. 8. The beginner phase of Cobra is a good place to start. Do this pose 3x for 30 seconds.9. For those of us that are more flexible, straighten the arms completely while maintaining the pelvis and legs with the floor. This is an advanced Cobra position. Remember, if this causes you pain, to ease up. More flexibility will come as you practice. If you are looking for a partner in regaining your health, or just want to maintain your health in a better way, please schedule an appointment with Friends and Family Health Centers by clicking here, our services include Chiropractic Care, Car Accident Injury Care, Nutritional Consultation, and Muscle Manipulation. This article is part of an ongoing series of articles based on the five foundations of health, written by Birmingham Chiropractor Dr. John Palmer of Friends and Family Health Centers.

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