When you’re recovering from a bout of back pain, whether it’s acute or chronic, you’ll want to make sure you’re taking the right steps to prevent it from returning or even from getting worse. Many people make the mistake of believing they must stay as still and sedentary as possible throughout the entire duration of their recovery process, but unfortunately this is often much more damaging than it is helpful. This is because the body thrives on movement, even when it is experiencing any sort of pain or discomfort. To be clear, you obviously shouldn’t get back to pumping iron at the gym immediately after an injury. Rather, you should focus on keeping the muscles and joints of your entire body limber, flexible, and mobile, in order to make recovery and life after the injury easier and healthier on an overall scale. There are some simple exercises you can perform in the comfort of your own home while you allow your body to heal and recover from back pain, stiffness, or soreness.
Bridges are great to perform if you are noticing stiffness in your hips or pelvic region. This is because bridges gently stretch out the gluteus muscles, which stabilize the hip joints and can influence back strength. To perform a bridge, start by lying on the ground with your feet hip-width apart. Place your hands by your sides and slowly lift your lower back and buttocks off the ground with the support of your feet. Your shoulders should remain on the floor. Hold this pose for up to 10 seconds before slowly lowering yourself, and repeat 10 more times.
Leg raises will promote stability and balance in the lower back, which can reduce pain in this area. Lie on one side, with your bottom leg slightly bent. Draw your bellybutton to your spine in order to engage your core muscles, and raise your top leg without moving any other part of your body. Once you reach as high as you can go, hold this pose for a full two seconds before slowly lowering back down. Repeat 10 times before switching to the other side.
Practice these exercises between sessions of chiropractic adjustments, and you will more than likely notice an improvement in your pain and discomfort levels. If an exericse gives you pain at any time, discontinue it immediately and visit your doctor. See how chiropractic spinal adjustments can improve your recovery process by visiting The Joint Chiropractic clinics today.
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