Many people live with back pain on a daily basis, and for some, it can even hinder daily activities. Visiting chiropractors in Idaho Falls will get you feeling better. But your chiropractor is likely to send you home with a few exercises to do. Living pain-free is a lifestyle, and you will need to maintain your back so that you don’t have to visit chiropractors in Idaho Falls as often.
A chiropractor will adjust your back so that your spine and bones are where they should be. But it is up to you to maintain your body with a few simple exercises. All it takes is a few minutes a day, but it will make a big difference. Back pain is often caused by poor posture. But can also be caused by a back injury, degenerative disc disease, or a number of other diseases. If you improve your posture and get your back adjusted by chiropractors in Idaho Falls, the pain will eventually go away in most cases without the need for surgery.
There are several different exercises and stretches that you can try. Most of them are fairly straightforward and easy-to-do, even if you have limited flexibility. Many of these moves do not require any special exercise equipment and can be done throughout the day as you find the time to do them.
One of the best ways to prevent back pain is to change your lifestyle habits. If you strengthen your core muscles, your whole body will be stronger and better able to support the weight of your body throughout the day. Pilates and ab exercises help to strengthen the core muscles. Tai chi and yoga are also great even if you currently have back pain. Here are a few more exercises that chiropractors in Idaho Falls may recommend.
Standing Stretches
Standing exercises can be done pretty much anywhere, so if you are strapped for time, you can easily squeeze in one of these moves into your busy schedule. Some standing exercises that you can do include:
To do the Reverse High Five, all you need to do is shrug your shoulders up and then relax them down for a standing position. Turn your palms so that they face the back of the room and press your hands back as if you are high-fiving someone with both hands. For best results, repeat this move ten times.
For the Standing Quadriceps/Hip Flexor Stretch, hold onto a piece of furniture or a chair to help you balance as you set one foot behind you onto a chair. Your foot should be pointed forward with your knee bent slightly. Then push your pelvis forward while you contract your glutes. Hold for 15-20 seconds and repeat 3-5 times on each side.
Floor Moves
You can do these on the floor anywhere that you have some space. You can also do them on a yoga mat for some extra comfort. Some floor moves you can try are:
To do the Mini Cobra, lie on your stomach and place your hands in front of you on the ground directly under your shoulders. Pull your navel towards your spine and squeeze your inner thighs together. Then pull your chest off the ground using your palms to push yourself upwards. Keep your elbows slightly bent and squeeze your shoulder blades together. Then lower down to your resting position before repeating ten times.
To do the Supine Cross-Leg Spinal Twist, start by lying with your back on the floor with your knees bent. Then, stretch your arms to the side with the palms facing down. Next, cross your right knee over your left knee. Your right foot should be off the floor. Then shift your hips to the right a couple of inches. Drop your knees to the left, but don’t let them touch the floor.
Avoid These Exercises
There are also some exercises that you should avoid if you have lower back pain. These include:
- High impact moves
- Excessive rotation
- Extending exercise
High impact aerobics and sports such as basketball could worsen your lower back pain and should be avoided until you are better. You should also avoid lifting heavy weights above your head and weighted squats. These moves put a substantial amount of pressure on your spinal discs and could cause flare-ups.
You should also avoid any other exercises that cause your back pain to worsen. If you’re not sure what exercises you can or should do, you should consult with your chiropractors in Idaho Falls. You should also avoid any moves that cause excessive rotation in your spine. Tennis and golf should be avoided since they cause excessive rotation. You should also avoid stretches that cause you to lie on your back and extend your legs straight out. Always try to bend your knees and avoid straightening your legs completely.
Seated Stretches
Seated exercises are ideal if you struggle with balance. If you work behind a desk all day, these are some simple moves that you can do throughout the day. Even if you don’t, you can grab a chair and get started. Seated exercises that you can do include:
For the Goalpost Squeeze, lift your arms into a position similar to a goalpost, or at a 90-degree angle to your shoulders. Make sure that your shoulders are relaxed and then pull the elbows towards the back of the room. Release and repeat ten times.
For the Seated Knee to Chest Stretch, raise one knee so that you can reach it with your hands as you sit in your chair. Use both hands to pull your bent knee toward your chest. You can place your hands on top of your knee or behind your knee but you should do what is most comfortable for you. Hold this position for 15-20 seconds and repeat 3-5 times on each side or until you feel as if you have stretched long enough.
Living Without Back Pain Is A Lifestyle
There are many different exercises that you can try to help relieve back pain. You will need to find a few that are easy enough to do with your level of flexibility and that you can fit into your schedule.
If you are stuck at a desk for most of the day, you may like to focus on sitting exercises more. On the weekends you may want to do more floor exercises when you are at home and can pull out the yoga mat for some floor exercises. The important thing is to be consistent so that you will see results. If you have any questions or issues, consult with your chiropractors in Idaho Falls.