Stretching And Back Pain
Posted by Owen Jones in Uncategorized, tags: backache, disease, exercise, fitness, health, illness, muscle building, other, pain, physiotherapy, posture, recreation, Uncategorized, walking, YogaThe old fashioned of treating back pain was rest and pain killers. In fact, I was advised two months ago when my back pain started to go to bed for a month. However, more modern thoughts on the issue are that moderate exercise is better for your back.
I, for one, could not lie in bed for a month because of backache, because while my back was at its worst, I could not stay in one place for over a minute or two and sleep was practically unattainable.
I was in too much pain to travel to the GP’s surgery and I was not given a home visit. So, I merely sat at home and waited to get better. Then my wife arranged a masseur to come around.
The massage helped, but she also recommended some stretching exercises to attempt, which I have since seen mentioned by some physiotherapists on the Internet.
To start with, she recommended strolling as far as I could each day. Set achievable goals, but extend them when you attain them. Permit yourself one break on both the outward and homeward journeys and after a while, endeavour to do without the break.
This has worked very well for me and from not being able to walk to the bathroom a month ago, I bin now walk around 350 yards without a stop. I put most of the reason for my recovery, such as it is, down to walking.
I have a herniated disc and a trapped sciatic nerve, so leaning backwards was agony for me (and still hurts), but I discovered that rotating at the hips helps loosen items up.
There are two methods, I do this: 1] place you hands on your hips and push down or 2] clasp your hands behind your head; then standing with feet apart or sitting on a chair with no back, revolve your upper body as low as you can in a circle to the right eight times and then to the left. Increase the repetitions as and when you are able.
Sitting on a chair with a high back, reach back over your shoulders and grip the back of the chair (or you may grip the sides of the chair). Then keeping your bottom still, attempt to turn to the left eight times and then to the right. Take it slowly, no erratic movements, but actually push.
Lying on your back, bring one knee up to your body; pull it if you have to. First one knee eight times, then the other, and then both together. A variation on this is to lie on the floor, bend your knees and place your feet flat on the floor. Then place one foot on the other knee and pull that knee towards you. The second version can also be conducted seated.
Lying on your back, lift your straight legs as high as you can, holding them together. You will probably not manage a lot, so ask someone to push them high up to ninety degrees and hold. Push them more towards your face. Lift your bottom off the ground if you like. It sounds as if this one will really hurt, but it was all right for me.
These exercises were given to me by a personal masseur who has been extremely well trained. They are to suit my condition, so perhaps you had better take advice before trying them yourself.
Owen Jones, the writer of this article, writes on a range of subjects, but is now involved with sciatica and acupuncture. If you would like to know more, please go to our website at Sore Back Remedies
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