5 Exercises To Relieve Back Pain
Partial Crunches - while a full crunch may trigger back pain, a partial crunch can help strengthen the muscles of the back and stomach. Lay down on the floor and get into a sit up position. Place your hands behind your neck. Raise your shoulders off the floor while you tighten your stomach muscles. Keep your tailbone, lower back, and feet, all touching the floor.
Wall Sits - Wall sits can help strengthen your legs and core while allowing you to support your back. To do a wall sit, find a wall and stand 10 to 12 inches away from the wall. Place your back flat against the wall, then slide down the wall slowly. Continue sliding until your knees are bent slightly. Hold this for 10 seconds, then slide back up the wall slowly.
Yoga Poses - Yoga can be a great way to help stretch out your muscles and ease tension that has built up. There are many poses that can be beneficial, including the reclining twist, downward facing dog, child's pose, and pigeon pose. You may want to attend a yoga class before attempting exercises, the correct form can make all the difference when it comes to helping, or hurting your back pain.
Pelvic Tilts - A pelvic tilt can help you stretch out the back muscles while reducing spine pain and tension. Lay on the floor with your legs bent and the soles of your feet touching the floor. Keep your stomach muscles tight and press your lower back to the floor; hold for around five seconds then relax. Repeat five to ten times.
Hip Rolls - Rolling and stretching out your hips may help to ease tension in your lower back. This simple exercise can be done anywhere. Stand with your legs around shoulder-width apart. Now pull in and tighten your abdominal muscles and rotate your hips. This is much like using a hula hoop. Move clockwise for 10 counts, then counterclockwise for 10 counts.
If you are currently experiencing back pain or have experienced pain in the past it is a good idea to consult a personal trainer. A personal trainer can help you put a plan into place that will help you move while protecting your back. Contact Downtown Athletic Club today and find out how our personal trainers can help get you moving.
The DAC also offers massage therapy for those who'd like to relieve pain in this way. You don’t have to be a member to book a massage. Now through end of business on Dec. 24 get 10% off massage gift certificates. Plus, any massage purchased in December and January is qualified for a free aromatherapy upgrade.