North London Chiropractor, Dylan Paydar, suggests 4 simple exercises to help relieve back pain
Back pain not only causes a great deal of discomfort, it can also have a huge effect on a person’s quality of life, including causing sleepless nights and an inability to sit in the same position for any length of time. In order to relieve back pain you can visit a chiropractor who will perform holistic chiropractic treatments on you, but there are also some simple exercises you can perform at home to help ease back pain. You should always check with your chiropractor or doctor before performing any of these exercises.
Exercise 1: Knees To Chest
This simple exercise involves lying on a soft mat, while pulling both of your knees towards your chest. Hold the position for around 10 seconds and then slowly lower your legs back onto the mat, then relax and repeat several times.
An alternative is to do the same exercise but with single legs, rather than both.
Exercise 2: Back Stretch
Another way to relieve back pain is to stand up straight with your hands on your hips and feet apart. Slowly twist to the right hand side and look over shoulder, hold this position for several seconds and repeat for the other side. Continue to repeat this around 3 times, or more if you can manage it.
Exercise 3: Hula Hip Roll
If you have a hula hoop or can access the hula hoop game on the Wii Fit, this exercise will be easier, if not just imagine you are using one and roll your hips in one direction and then the other. Ensure you are standing straight and have good posture as you perform the exercise. Repeat this exercise around 10 times on each side, more if possible.
Exercise 4: Bridge
Lie on a soft mat with your hands at each side and your feet shoulder width apart, tighten your abdominal muscles and raise your buttocks off the mat. Hold this position for 10 seconds and then return back to your original position. Repeat this position 3 times, or if you can manage it, do it more.
As long as you regularly perform these exercises you may be able to relieve your back pain, particularly if you use them in combination with chiropractic treatment. A lack of regular exercise is one of the main causes of back pain in the first place, stick to a regular routine and you may soon be leading a more comfortable and healthier lifestyle. It is important to always perform any exercises at your own pace and start off slowly at the beginning. As you get fitter and more experienced, you can then start to hold your positions for longer and repeat more often.
If possible, and after a conversation with your chiropractor, you may want to enrol in a Yoga or Pilates class, where you will perform similar simple exercises to those mentioned above. It may be a good idea to do this before you start doing them on your own, so you know you are performing the techniques correctly, and not causing more damage to your back pain. Please note: You should always check with your chiropractor or doctor before performing any of these exercises.
If you are suffering from back pain and need to find a solution call us now on 020 8442 0008 and ask about our Limited Time, Half Price offer.
Dylan Paydar at Muswell Hill Chiropractic Clinic
Committed to helping the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate and Southgate