Like brushing your teeth, taking care of your back is a daily practice, especially for those who have had injuries or trauma. And, while we often recommend back pain therapy, such as exercises, here are two more things you can do.
Exercises to help strengthen
Yoga has many positive mind and body effects and can help to ease chronic back pain – certainly one of the best exercises you can do for your body. It’s important that you do the yoga positions correctly, to avoid injury. So, be sure to get the help of an instructor when you’re first beginning to learn about the poses. Here is what you can expect from yoga:
- Muscular strength – Because you hold your body in positions for varying lengths of time, the muscles grow stronger. A yoga routine will commonly work on both back muscles, as well as abdominals. Stronger abdominals strengthen your core, which in turn help your back.
- Tension release – The rhythm of holding and relaxing muscle groups have a relaxing effect on muscles and joints.
Pay attention to your activity (or lack of activity) in your day to avoid spinal pain. For example, if you’re traveling and sit for several hours in a plane or car, fluids will build up in your discs. A disc full of fluid is more vulnerable to injury. Here are ways to lessen the strain of traveling on your back:
Stretch your neck and back gently and periodically to keep the fluids moving.
- Adjust the seat of your car so that your knees are higher than your hips. You can do this by slightly tilting the seat back.
- Use a pillow or rolled towel or blanket to support your lower back and/or your neck.
- Place carry-on luggage under your feet where you can rest your feet and cause your knees to be higher than your hips.
- Check your luggage to avoid prolonged carrying of heavy bags.
As a physical medicine office, we see many back injuries and strains. If healthy exercises aren’t working, we often recommend a massage to loosen the muscles and help with mental relaxation.
We’re here to help in any way we can to relieve chronic back and spinal pain.